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Sunday, 12.21.14

Coach Jeff making easy work of his double unders

Coach Jeff making easy work of his double unders

 

WOD:

Rest Day / Active Recovery / QCC BootCamp at 10am

Saturday, 12.20.14

 

Neal and Ryan (AM Athletes) working double unders and situps

Neal and Ryan (AM Athletes) working double unders and situps

 

WOD:

A. Clean and Jerk: 15 Minutes to find tough single

Grace:
30 Clean and Jerks for time 135/95

 

COMPETITORS:

A. 30 Mins to find 1 RM Snatch
B. 30 Mins to find 1 RM Clean & Jerk
C. OHS: 25 Mins to find 1 RM

Friday, 12.19.14

 

Larry (PM Athlete) keeping his eye on the prize for Turkish Getups

Larry (PM Athlete) keeping his eye on the prize for Turkish Getups

 

WOD:

A.Forward Lunges: 12-12-12 w/ dumbbells, rest 1 min

B. Weighted Dips: 3×3-5, 31X1 tempo, rest 2 min

For time:
20 Overhead Lunges 45/25
21 Situps
21 Deadlifts 185/125
20 Overhead Lunges
15 Situps
15 Deadlifts
20 Overhead Lunges
9 Situps
9 Deadlifts

 

COMPETITORS:

A. Bench Press: 20 Mins To Find 1 RM
B. Snatch Range of Motion Practice (empty barbell): Snatch, Muscle Snatch, Hi-Hang Snatch 3×1 each
C. Clean and Jerk Range of Motion Practice (empty barbell): Clean, Muscle Clean, Hi-Hang Clean, Split Jerk 3×1 each
D. HS Walk TEST: Warmup 5 mins, then 3 attempts at Max Distance
E. For Time: 20-15-10 Burpees TTB
F. 15 Min Row at Recovery Pace (find a buddy and chat for 15 mins)

Thursday, 12.18.14

 

Everyone (Jeff, Erin and Will) enjoying their side planks

Everyone (Jeff, Erin and Will) enjoying their side planks

 

WOD:

4 rounds of:
30sec hollow rocks
10sec rest
30sec Hanging L-Sit
10sec rest
30sec FLR
10sec rest

+

10 Minute EMOM:
Even- DU x 20 (or 40 sec practice)
Odd- 3 -5 HSPU

rest 5min

EMOM 10
Even- 10 alt pisols
Odd- 1-2 Rope Climb

Wednesday, 12.17.14

 

Eric L (PM Athlete) getting up, turkish style

Eric L (PM Athlete) getting up, turkish style

 

WOD:

A1. Close Grip Bench Press: 4-4-4-4, 3010 tempo, rest 30 sec
A2. Kettlebell Swings: 15-15-15-15 unbroken, rest 2:00

21-18-15-12-9
Pull-ups
Pushups

 

COMPETITORS:

A. Front Squat: 25 mins to find 1 RM.
B. Snatch: 5×1 @ 50%
C. Clean and Split Jerk: 5×1 @ 50%
D. Chest to Bar Pullups: 2x ME Attempt. Recover 100% before 2nd attempt
E. 7 mins legless rope climb practice
F. 9 Min Amrap 1 Legless Rope Climb to 16′ 250m Row 10 Alternating DB Snatch (53/35)

Tuesday, 12.16.14

Coach Mike encouraging Matt M to work harder

Coach Mike encouraging Matt M to work harder

 

 

WOD:

A. Power Snatch + Hang Snatch: 5x, building, rest 2 min

B. Romanian Deadlifts: 5-5-5, 32X1 tempo, rest 90 sec

 

14 Minute AMRAP:
12 Push Press 75/55
9 Box Jumps 24/20
6 Toes to Bar

 

COMPETITORS:

A. Deadlift: 20 Mins to Find 1 RM
B. Power Snatch: 5×1 @ 65%
C. Power Clean and Jerk @ 65%
D. 7 Min Amrap 5 Strict HSPU 10 Burpees Over The Box 30 UB DU’s (each set must be UB)
E. Ring L-Sit Hold: Accumulate 3 Minutes

Monday, 12.15.14

Sidney and Ryan showing off their snatches

Sidney and Ryan showing off their snatches

 

 

WOD:

A. Back Squat: 8-6-4-2, 20X0 tempo, rest 2:00

B. Weighted Pullups: 4×3-4, mixed grip, rest 2:00

3 rounds for time of:
10 Thrusters 95/65
10 Burpees
175 m Row

 

COMPETITORS:

A. Back Squat: 20 Mins to Find 1 RM
B. Shoulder Press: 20 Mins to Find 1 RM
C. Snatch 5×1 @ 75% (Taper week, do not go above %)
D. Clean and Jerk @ 75% (Taper week, do not go above %)
E. HS Walk: 10 mins Practice
F. 8 Minute EMOM: Evens: 5 Power Cleans @ 65 – 70% Odds: 10 CTB Pullups