150904 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
5 rounds for time:
20 Wall balls (#25)
60yd Sled push @ 90% BW (#190)
20 KB snatch; 10 ea. arm (#35)
20 sit ups
Time: 26:59

141211 Invictus

Warm up:
5 min DROMs

A:
3 rounds not for time:
30 Double Unders
7-10 HSPUs (7 to 45# plate)
5-10 KB Snatches (10 @ 35#)

B:
10 min AMRAP of:
5 C2B pull-ups
10 Wall balls (20#)
15 Ring Dips (blue band)
Score: 3 rounds

140908 Outlaw Power Squat & Bench

Warm up:
5min DROMs
10 KB Goblet squats
10 Bulgarian Split Squats ea. side

Power:
1) Squat 6 x 4 @ 80% (195#)
2) Bench 6 x 2 @ 80% (160#)

Conditioning:
For time:
100' HS Walk (100 shoulder taps)
50 35# KB Snatch 25 ea. side
50' Overhead walking lunge 155/105 (95)
50 35# KB Swings
Time: 12:52

140628 Outlaw Power (deload) Bench Press

Bench Press x 5 80-100-120

Run 3.5 mi with Chris Volgrath

3 rounds of:
20 KB Presses (35#)
20 KB Snatch alt l/r (35#)
10 KB Goblet Squats (35#)
work:rest = 1:1

140607 Outlaw Power Bench Press 5-5-5+

Power
1) Jerk from the blocks: 5rm (135 x 4)
2) Bench Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed 120-130-150-170(8)

Accessories
1) Weighted Ring Dips, AHAP: 3×20 (b/w)

Conditioning
For time:
Run 800m
100 KB Snatches (50l/50r anyhow) 24/16kg (35#)
Run 800m
Time: 14:19

140521 Outlaw Power

Warm up:
5 min DROMS
Foam rolling
stick/barbell complex

Power
1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a arm

Accessories
1) Weighted Glute/Ham Raises: 3×15 AHAP (170#)

Conditioning
12 minute AMRAP of:
50′ KB OH Walking Lunges (25′ each hand, one KB) 24/16kg (35#)
25 TTB
50 KB Snatches (25L/25R anyhow) 24/16kg (35#)
25 V-Ups
Score: 1R + 50' lunges + 18 TTB

140420 Shoulder Press 5-3-1+

Warm up:
5 min DROMs
Barbell complex (stick/bar)

Strength:
Shoulder Press 5-3-1+
warm
60-75-90
work
115-130-145(5)

Assistance:
Chin-ups x 7
7-7-7-6+1-5+1+1

Metcon:
5 rounds for total reps of
:45 Burpee box jump
:15 rest
:45 35# Alt. KB Snatch
:15
:45 GHD Sit-ups
:15
40+75+77=192

131003 Hang Snatch

Warm up
Shoulder mob
Burgener warm-up

BBGymnastics
Hang Snatch- Take 10 minutes to work to a heavy triple, then repeat for three sets- rest approx. 2 minutes
105#

Conditioning
Run 800m
15 T2B
20 KB snatch 24/16kg (16)
Run 400m
20 T2B
25 KB snatch
Run 200m
25 T2B
30 KB snatch
For time.
Note: KB snatch is total reps. Divide them to each arm as you like.
Time:18:35

130521 Active Recovery

10min Row (2300m/2:10 500m avg)
Turkish Getup 45#KB x 10
KB Snatch 45# x 20 x 3
5 min Row
Standing Cable Rotation 15 x 3
Ab Rollouts 5 x 2

121031 Hi-Hang Snatch + Snatch Balance

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up
3 rounds of:
5 dead hang pull-ups
7 bar dips

Strength:
Every 30 seconds for 4:30 (10 total reps):
1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM. (150#)
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
120# for first 7 rounds. Failed on the 7th round then dropped weight to 115# for final 3.

Metcon:
2 minutes ME KB Snatch 24/16kg (50# DB)
-then (no break)-
8 minute AMRAP of:
8 Lateral Box Jumps 20″
16 OH Walking Lunges 45# (plate)
24 Pushups (hand release)
-then (no break)-
2 minutes ME KB Snatch 24/16kg (50# DB)
Scores:
29 DB snatch
2 rounds + 8 box jumps + 16 lunges + 10 HR push-ups
26 DB snatch

Cash out:
5 min stationary bike

121001 Split Jerk Practice

Buy in:
5 min stationary bike
5 min DROMs

Strength:
15 minutes Split Jerk practice.
95 x 5; 115 x 5; 135 x 3; 155 x 2; 165 x 2; 175 x 1; 185 x 1; 195 x 1

Metcon:
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X10 Romanian Deadlift – medium/heavy, rest 30 sec.
Score:
1a) 8-6-5
1b)45# (last set couldn't go UB; grip fail)
1c)95-100-105
1d)135-145-150

Cash out:
4 min stationary bike