10/30/15

BRANDO

5×3 deadlift (aim to hit your first set at 75-80% and stay at that weight)

5 rounds
prowler push 200m
12 stone to shoulder 

Rest 5:00

30 burpee box jump overs for time 

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10/28/15

Brando 

5 minutes practicing C2B chin-ups and regular chin-ups.  Attempt 1-2 every :30-45 seconds.

5 minutes practicing leg less rope climbs and straddle holds on a rope.

7 minutes
every :45 seconds 1-2 low dips on the dip bar.

Metcon
21-15-9
row (calories)
burpees over the rower

Jeremy
3 x 10 good mornings
3 x 10 back extensions ghd
2 x 15 ghd sit ups

42-30-18
air squats
21-15-9
box jumps 24″

Jill
Rest Day

10/26/15 

Jeremy + Brando

3 heavy TNG power cleans

1 min of kbs b44 j53
1 min of DB thrusters b40 j50
2 min of situps
2 min of box jump overs b24 j24
3 min of hspu (j do 4″ deficit”)
3 min of c2b pullups (j muscle ups)

Brando
practice pistols for 5-10 minutes

Jeremy
2 x 800m sprints rest 1:1

J&B
50 hollow rocks

JILL
class workout
20 min airdyne at 60-70 HR

10/26/15

Brando

6 x 6 (12 total)
Front Rack Lunge @ 55% of 1RM FS

6 rounds
6 push jerks 95#
6 FR lunges

EMOM 8
4 burpee box jumps + 4 KBS (american)

Jeremy

6 x 6 (12 total)
Front Rack Lunge @ 55% of 1RM FS

6 rounds
6 push jerks 115#
6 FR lunges

EMOM 8
4 burpee box jumps + 4 KBS (american)

Gymnastics
3 x ME unbroken HSPU
record amounts for each round

Jill

4×4 chin ups
rest as needed between rounds.
*focus on a tight core and using back and *biceps to pull chin over the bar.

12:00 AMRAP
Row 250
12 KBS
12 Goblet Squats

Finisher
hollow holds w/ PVC
accumulate 2:00

10/21/15

Warm up

Run 1 mile
then spend 10 minutes working on your “goats” aka weakness

Today is aerobic capacity work.
Just Monostructural work.

Partner AMRAP
45:00 I go, you go
Row 300m
Run 400m

(if you dont have a partner)
Every 5 minutes for 45:00
row 300
run 400
rest remainder of time

EMOM 10:00 (alternating)
a) 5 burpees + 7 air squats
b) 40 double unders

[core]
25 GHD sit ups
10 back Extensions

10/20

Warm Up
3 rounds
15 OHS
12 KBS
9 empty bar good mornings

spend 15 minutes mobilizing areas you feel restricted in.

Strength
3 RM Over Head Squat
then
6×3 snatch balance @ 65%

Skill work
work on L-pull ups (chinup grip)
If you cant keep legs out in front keep them tucked.
accumulate as many as you can in 5 minutes.

Met-Con
5 rounds
1 min at each station
-Rope Climbs
-Thrusters
-burpees
-rest
(score is total amount of burpees+rope climbs)

10/19/15

Warm up.
burgener warm up x 2 pvc
with barbell 1x

3x
10 broad jumps
15 kbs (light)
7 burpees

EMOM :30 seconds for 5 minutes
Halting Snatch Deadlift 80% of 1RM
(pause below/above knee and position one.
focus on hips and shoulders rising at the same time. NO STRIPPER DL)

EMOM7
Pocket Power Snatch + above the knee+ full snatch + OHS
stay between 60-70%

gymnastics
practice hollow rocks (6 min)
practice muscle up turn transitions.
Jeremy- practice strict MU from the ground.

Conditioning.
4 rounds
run 400m 20#
20 box jumps 24″
5 deadlifts 185#

Finisher
30 over head walking lunges
45# barbell

Saturday 10/17/15

Brando

10RM Back Squat
aim to hit near 55-60%
if that feels easy increase by 10lbs
rest 1:30 between attempts

Brando/ Jill/ Jeremy
20:00 Alternating EMOM
a) 40/30 double unders
b) 6 squat cleans 135/185 (4 @ 115 Jill)

Prowler
20 yds high bar
20 yards low bar
30/30
40/40
50/50
(low handles on the way back, no weight)
alternate so everyone gets rest.

CoreWork
50 russian twists 20/14
then accumulate 1:30 in an OHS with 75/55