7/25/2014

photo (22)

Today will be Mino’s final workout at EGA. ¬†We wish you all the best in Austin!

Tier 1

A1) Front Squat 3×5
A2) 5x (1 Negative Pullup + 3 Assisted Pullups)

B) AMRAP 10
30 Walking Lunges
20 DB Snatches (alternating)
10 Ring Rows

Tier 2

A1) Front Squat 3×5
A2) 5x 6-8 Strict Pullups

B) AMRAP 10
30 KB Walking Lunges (Racked) 53/35
20 1-Armed KB Swings (Alternating) 53/35
10 Pushups

Tier 3

A1) Front Squat 3×5
A2) Bar Muscle Up Practice

B) AMRAP 10
30 Front Rack Walking Lunges 135/95
20 Deadlifts 135/95
10 Burpees Over Bar

Competitor

A) Power Clean – 65%x5, 70%x3, 75%x3, 80%x2, 85%x2, 90%+x1x3

B) Back Squat – 70%x3, 75%x3, 80%x3, 85%x3, 90%+x2x3

C1) Strict Toes to Bar 4x 7-10
C2) Strict Chest to Bar Pullups 4x 7-10
C3) DB Strict Press 4×10
*Superset

D) For Time:

“Mino”

3 Rounds of:
5 Power Snatches 135/85
5 OH Squats 135/85

[100 Double Unders]

3 Rounds of:
7 Power Cleans 165/105
7 Push Press 165/105

[75 Double Unders]

3 Rounds of:
9 Deadlifts 215/135
9 Burpees Over Bar

[50 Double Unders]

7/24/2014

Rest Day

7/23/2014

Tier 1

A1) Shoulder Press 3×5
A2) Hanging Knee Raise 3x 10-15

B) 3 Rounds of 3:00 on/2:00 off
200m Run
Max Reps of DB Push Press
200m Run

Tier 2

A1) Shoulder Press 3×5
A2) Toes to Bar 3x 10-15

B) 3 Rounds of 3:00 on/2:00 off
200m Run
Max Reps of Push Press 95/65
200m Run

Tier 3

A1) Shoulder Press 3×5
A2) Strict Toes to Bar 3x 7-10

B) 3 Rounds of 3:00 on/2:00 off
200m Run
Max Reps of Push Press 135/95
200m Run

Competitor

A) Front Squat w/ 3 sec pause at bottom- 60%x3, 65%x3, 70%x3, 75%x3, 80%x3, 85%x2x2

B) Snatch High Pulls – 60%x3, 65%x3, 70%x3, 75%x3, 80%x3, 85%x2x2
*% based off 1RM Snatch

C) 5×3 Snatch Grip Deadlift w/ 3 sec pause at knees
*Add 5 lbs to each set from last week

D) 4 Rounds For Time:
40m Prowler Push 140/90
5 Muscle Ups

7/22/2014

Tier 1

A) 5x (1 Hang Power Clean + 2 Front Squats)

B) EMOM 5
5-7 Box Jumps + 6-8 Push Ups

C) AMRAP 7
50 Rope Skips
15 KB Swings
10 Air Squats

Tier 2

A) 5x (1 Power Clean + 1 Clean)

B) EMOM 5
5-7 Ring Dips + 6-8 Box Jumps

C) AMRAP 7
30 Double Unders
15 KB Swings 53/35
10 Goblet Squats 53/35

Tier 3

A) 5x (1 Hang Clean + 1 Clean)

B) EMOM 5
5-7 HSPU + 8-10 Pistols

C) AMRAP 7
50 Double Unders
15 KB Swings 53/35
10 Box Jumps 24/20

Competitor

A) Snatch – 65%x2x2, 70%x2x2, 75%x2x2, 80%x2x2, 85%x1x3

B) (2 Push Press + 1 Jerk) – 65%x1x2, 70%x1x2, 75%x1x2

C1) Strict Weighted Ring Dips 4×3
C2) Strict Weighted Pullups 4×5
C3) Reverse Hyper 4×15

*Superset

D) EMOM 10
Even – 30 Double Unders + 15 Wall Balls
Odd – 12 Toes to Bar + 12 HR Push Ups

7/21/2014

Tier 1

A1) Backsquat 5×3 (max reps on last set)
A2) Max Effort HS hold

B) 5 Rounds For Time:
200m Run
10 Ring Rows
10 Burpees

Tier 2

A1) Backsquat 5×3 (max reps on last set)
A2) Shoulder Taps 5×10

B) 5 Rounds For Time:
200m Run
10 Burpees
10 Pullups

Tier 3

A1) Backsquat 5×3 (max reps on last set)
A2) HS Walk Practice

B) 5 Rounds For Time:
200m Run
10 Chest to Bar Pullups
10 Burpees

Competitor

A) (1 Clean Pull +2 Cleans + 1 Jerk) – 65%x1x2, 70%x1x2, 75%x1x2, 80%x1x5

B) Back Squat – 70%x5, 75%x5, 80%x3x2, 85%x3x2, 90%x3x2

C) Complete all sets of an exercise before moving to the next one.

Muscle Snatch w/ no contact 3×5
Snatch Balance 3×3
Strict HSPU 3×7 (add deficit if easy)

D) 5 Rounds For Time:
200m Run
50 Double Unders
10 Burpees

7/20/2014

Rest Day

7/19/2014

Tiers 1,2,3

A) Spend 20 minutes working on Clean and Jerk

B) As a team of 2, 1 person working at a time -

AMRAP 20

90 Air Squats
75 Double Unders or 150 Singles
60 Push Ups
45 Box Jumps
30 Power Cleans

Competitor

A) 3RM TnG Squat Clean

B) Spend 10 Minutes working on Handstand Walk, Handstand Hold (no wall), Handstand Pushups (no wall)

C) Teams of 2, 1 person working at a time -

Against a 22 minute clock…

AMRAP 8
10 Thrusters 135/95
10 Bar Muscle Ups

AMRAP 2
Max Double Unders

AMRAP 6
10 Push Press 135/95
10 Chest to Bar Pullups

AMRAP 2
Max Double Unders

AMRAP 4
10 HSPU
10 KB Swings 70/53

*Keep a separate score for each AMRAP

7/18/2014

Tier 1

A) Deadlift 5×3

B) 3 Rounds, 1 minute each station, 1 minute rest between rounds. Scored by total reps.

Row for Calories
DB Front Squats
Knees to Elbows

Tier 2

A) Deadlift 5×3

B) 3 Rounds, 1 minute each station, 1 minute rest between rounds. Scored by total reps.

Row for Calories
Front Squats 115/75
Pullups

Tier 3

A) Deadlift 5×3

B) 3 Rounds, 1 minute each station, 1 minute rest between rounds. Scored by total reps.

Row for Calories
OH Squats 115/75
Muscle Ups

Competitor

A) Power Clean – 65%x5, 70%x3, 75%x3x2, 80%x2x2, 85%x1x2

B) Back Squat – 70%x3, 75%x3, 80%x3x2, 85%x3x2, 90%x2x3

C1) Strict Toes to Bar 4x 7-10
C2) Strict Chest to Bar Pullups 4x 7-10
C3) DB Strict Press 4×10
*Superset

D) AMRAP 9
15 Calorie Row
12 Power Snatches 95/65
9 OH Squats 95/65

7/17/2014

Rest Day

 

7/16/2014

Tier 1

A1) 5x (3 Shoulder Press + 3 Push Press)
A2) Rope Climb Practice

B) 4 Rounds of 3:00 on, 1:30 off

200m KB Farmer’s Carry
15 KB Swings
Max Burpees

Tier 2

A1) 5x (3 Shoulder Press + 3 Push Press)
A2) Rope Climb Practice

B) 4 Rounds of 3:00 on, 1:30 off

200m KB Farmer’s Carry 53/35
15 KB Swings 53/35
Max Burpees

Tier 3

A1) 5x (3 Shoulder Press + 3 Push Press)
A2) Rope Climb Practice

B) 4 Rounds of 3:00 on, 1:30 off

200m KB Farmer’s Carry 70/53
15 KB Swings 70/53
Max Burpees

Competitor

A) Front Squat w/ 3 sec pause at bottom- 60%x3, 65%x3, 70%x3, 75%x3, 80%x3x2

B) Snatch High Pulls – 60%x3, 65%x3, 70%x3, 75%x3, 80%x3x2
*% based off 1RM Snatch

C) 5×3 Snatch Grip Deadlift w/ 3 sec pause at knees
*Add 5 lbs to each set from last week

D) 5 Rounds of 1:30 on, 1:30 off

40m Prowler Push 120/80
Max Reps of Power Clean 185/125
*Scored by total reps of power cleans

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