4/25/2014

A) Against a 7 minute clock…Find a 3RM OH Squat.
*Taken from the ground
*Warmup to your starting weight, then start the clock.

B) For time:
Row 2,000 meters
50 Pistols (alternating)
30 Hang Cleans (Rx 225/135 lbs, Masters 165/110)

*Any style clean is allowed…power/squat/split. Must start above the knee.

C) 10 minutes of mobility work

Post results to comments.

4/24/2014

Rest Day.

Nasty Girls V2?  If you haven’t seen it already, Dave Castro drops a hint about what we could see at Regionals.

If you don’t know what the original Nasty Girls workout looks like…here you go.

4/23/2014

A) 3RM Deadlift

B) EMOM 12
Even – 4-6 Front Squats (Rx 205/135, Masters 165/110)
Odd – 8-12 HSPU

C) 4 Rounds For Time:
50 Double Unders
5 DB Weighted Pullups (Rx 50/35, Masters 40/25)
10 Burpees

*Squeeze DB between feet or thighs

D) 10 minutes of mobility work

Post results to comments.

4/22/2014

A) Power Clean + Push Jerk 5×3 TnG – Work up to heaviest triple
*Start at 70% of 1RM C+J

B) EMOM 10
Even – 200m Run
Odd – 12-16 DB Snatch 70/50

C1) 4x 12-15 GHD Situps
C2) 4x 10-12 Axle Front Rack Lunges (Rx 160/110, Masters 140/90)
C3) 4x 4-6 Bar Muscle Ups

*Not For Time. Performed as a superset. Rest as needed.

D) 10 minutes of mobility work

Post results to comments.

4/21/2014

A) Power Snatch 5×3 TnG – Work up to heaviest triple
*Start at 70% of 1RM Snatch

B) For time:

20 Back squats (Rx 185/125, Masters 165/110)
15 Chest to Bar Pull-ups
10 Shoulder-to-overhead (185/125, Masters 165/110)

20 Front squats (Rx 135/95, Masters 115/75)
15 Chest to Bar Pull-ups
10 Shoulder-to-overhead (Rx 135/95, Masters 115/75)

20 Overhead squats (Rx 95/65, Masters 75/55)
15 Chest to Bar Pull-ups
10 Shoulder-to-overhead (Rx 95/65, Masters 75/55)

*Everything taken from the ground.  One bar.

C) 10 minutes of mobility work

Post results to comments.

4/19/2014

A) EMOM 10
2 Snatches
*Start at 50%, add 5-10 lbs each minute

B) EMOM 10
2 Clean and Jerks
*Start at 50%, add 5-10 lbs each minute

C) Spend 10-15 minutes working on Muscle Ups (Bar and/or Ring)

D) For Time:
400m Run
20 Weighted Pistols (alternating) (Rx 53/35, Masters 44/26)
30 Toes to Bar
40 Wall Balls 20/14
1000m Row
40 Wall Balls 20/14
30 Toes to Bar
20 Weighted Pistols (alternating) (Rx 53/35, Masters 44/26
400m Run

E) 10 minutes of mobility work

Post results to comments.

4/18/2014

A) HBBS 3×7 (add 5-15 lbs from last week)
*(Reps x Sets)

B) EMOM 10
Even – 6-8 Push Jerks (Rx 135/95, Masters 115/75)
Odd – 10-15 Chest to Bar Pullups

C) 10-8-6-4-2
Deadlifts (Rx 275/185, Masters 225/150)
Box Jumps (Rx 30/24, 24/20)

D) 10 minutes of mobility work

Post results to comments.

4/16/2014

Rest Day.

4/16/2014

A) HBBS 4×6 (add 5-15 lbs from last week)
*(Reps x Sets)

B) EMOM 10
Even – 3-5 Front Squats (taken from the ground) (Rx 205/135, Masters 165/110)
Odd – 3-5 Muscle Ups

C) AMRAP 10
15 Calorie Row
15 HSPU

D1) GHD Situps 4×12-15
D2) Good Mornings 4×8 135/95
*This is a superset. Alternate between the ghdsu and gm for 4 rounds

E) 10 minutes of mobility work

4/15/2014

A) Clean and Jerk 65%x2x2, 70%x2x2, 75%x2x2, 80%x2x4
*(% x Reps x Sets)
*These are not TnG, reset after each clean and jerk.

B) EMOM 21
Min 1 – 3 Power Snatches + 3 OH Squats (Rx 135/95, Masters 115/75)
Min 2 – 10 Toes to Bar + 5 Box Jumps 30/24
Min 3 – 1 Legless Rope Climb + 1 Rope Climb

C) AMRAP 5
35 Double Unders
7 Burpees

D) 10 minutes of mobility work

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