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

150508 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
Filthy Fifty
For time:
50 Air Squats
50 Wall Balls
50 Cal Row
50 50# KB Swings
50 Sit-ups
5 x 30yd Sled push
50 Push-ups
50 Mountain Climbers
50 Lunges
50 Box Jumps
Time: 22:49

150213 Aspiring Champions: Filthy 50

Warm up:
5 min DROMs
3 min jump rope
Couch stretch

Conditioning:
For time (40 min cap)
50 Wall balls
800m run
50 Box jumps
800m run
50 Push ups
800m run
50 Sit ups
800m run
50 KBS (35#)
800m run
Time: 32:30

141219 Aspiring Champions

Warm up: 
5 min DROMs
5 min jump rope

Conditioning:
Run 3 laps
50 50# KB swings
Run 3 laps
50 Wall balls
Run 3 laps
50 lunges
Run 3 laps
50 burpees
Run 3 laps
50 sit-ups
Time: 27:34

141205 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
2 rounds for max reps of:
2:30 50# DB deadlifts
1:15 rest
2:30 Sit-ups
1:15 rest
2:30 Box jumps
1:15 rest
2:30 Row
1:15 rest

Subtract 500m row split from distance rowed. That is the score for the row reps.
 R1
-60
-62
-66
-599 - 124 = 475
R2
-42
-56
-60
-580 - 124 = 456
Total score: 1,227

141108 Outlaw

Warm up:
5 min DROMS
10 KBS @ 20#, 35#, 55#

Conditioning:
Tabata
KBS @ 55# 14, 8, 10, 11, 11, 10, 10, 10
Air Squat 14, 14, 14, 13, 13, 13, 13, 11
AbMat Sit-ups 11, 12, 12, 10, 8, 7, 8, 8

140520 Outlaw Power Shoulder Press 5-3-1+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Tall Power Snatch work to 3RM (85#)
2) Shoulder Press 5(x75%)-3(x85%)-1+(x95%)  95-120-135-150(3)

Accessory:
1A) 3 x 10 weighted pull-ups, rest :90 (b/w)
1B) 3 x 10 weighted sit-ups, rest :90 (25#)

Conditioning:
3 rounds of:
1:00 ME HS walk (HS holds)
1:00 Rest

3 rounds for time of:
10 Clean & Jerk 155/105 (135#)
20 Lateral Burpees over the bar
Time: 15:36

140513 Outlaw Power Shoulder Press 3-3-3+

Warm up:
5 min DROMs

Power:
Mid Hang Power Snatch 3RM (125#)
Shoulder Press 3-3-3+
125-140(6)

Accessory:
1A) 3 x ME Pull-ups, rest :90 7-7-6
1B) 3 x 10 Weighted Sit-up, rest :90 15#-15#-25#

Conditioning:
10 min AMRAP
200' (50' x 4) Shuttle Run
20 DB Ground to Overhead 50/35# (35#)
50' Handstand Walk (50 shoulder taps)
20 DB Burpee 20" Box Overs 50/35# (35#-17 reps)

130418 2-Position Clean + Jerk

Buy in:
2 min jump rope
35# DB Goblet Squat x 20
35# DBS x 20 x 2
35# TGU x 10

BB Gymnastics
7×1 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60-90 sec.
175# x 7

Metcon:
8 minute AMRAP of:
7 Strict Pullups
15 Pushups (hand release)
30 Ab-Mat Situps

*Rest 2 minutes.

Accumulate as many KB TGU (alternating arms) as possible in 8 minutes.

*Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire 8 minutes.

Score:
3 rounds + 7 PUs
TGUs @ 35# DB = 15

130414 Snatch & Front Squat

Buy in:

5 min Airdyne

5 min DROMs

35# KB Goblet Squat x 15

35# KBS x 15

GHD Sit-ups 15 x 2

Burgener warm-up

BB Gymnastics:
EMOM for 14 minutes alternating:
1a) 1 Snatch (full) @ 80-90% (150*.8=120#)
1b) 3 Front Squats @ 70-80% (215*.8=170#)
*Notes: Pick a Snatch weight between 80-90% that allows for good technique. There should be no misses. Pick a FS weight between 70-80% that is challenging but fast. Error on the side of heavy for the FS load.

All snatches perfect. Err'd on the heavy side for front squats.

Metcon:
*In teams of 2 20 minute AMRAP of:
30 Lateral Burpees over BB (partners alternate every 5 reps)
20 BB Weighted (Front Rack) Walking Lunges @ 95# (1 partner completes all 20 per round—teams alternate every round)
30 Ab-Mat Sit-ups (The other partner—who did not complete the lunges—completes all 30 per round) 20 Power Snatches @95# (partners alternate every 5 reps)
Score: 287 reps

Done with Karen.

Cash out:
800m run

130321 High Hang Clean + Push Jerks

Buy in:

2 min jump rope

5 min DROMs

Clean complex

BB Gymnastics:
5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-90 sec.
155#

Metcon:
For time:
Run 800m
50 Ab-Mat Situps
25 Pushups
Run 400m
50 Ab-Mat Situps
25 Pushups
Run 800m
Time: 17:55

Cash out:
Handstand holds
:60-:60-:40

130119 Deadlifts

CFSB C1W1D1

Buy in:
5 min Airdyne
5 min DROMs

Strength:
Deadlift 3 x 3
245-260-275

Hi-rep set
205# x 15

Metcon:
3 rds
15 box jumps
20 toes to bar
25 sit ups
Time: 11:42

Cash out:
max strict chin ups = 8

Switching back to CFSB for a few cycles to focus on strength.