Saturday: 150829

Posted: August 28, 2015 by Todd Katz in Uncategorized

Get it Done “Volume II” with a twist

50 Front Squats (115/85)
50 Hang Power Cleans (115/85)
50 Clapping Pushups
50 Weighted Situps (20#)

Get the above tasks completed in any order you like.
EMOM until tasks are completed:
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees
Minute 4: 4 Burpees
Minute 5: 5 Burpees
Minute 6: 1 Burpees
Minute 7: 2 Burpees
Minute 8: 3 Buprees
Minute 9: 4 Burpee
Minute 10: 5 Burpees
Minute 11: 1 Burpees
Minute 12: 2 Burpees
Minute 13: 3 Burpees
Minute 14: 4 Burpees
Minute 15: 5 Burpees
Minute 16: 1 Burpee
Minute 17: 2 Burpees
Minute 18: 3 Burpees
Minute 19: 4 Burpees
Minute 20: 5 Burpees (CAP)

Post Time to Comments:

Friday: 150828

Posted: August 27, 2015 by Todd Katz in Uncategorized

Part A) Handstand (skill work; 15 min. cap see video for drills)
Camille’s 4 Drills: (do with a partner)
1. Plate Directly Overhead – goal to create a straight line
2. 1/2 Wall Walk (see video)
3. Wall Walk (goal is to get chest on the wall)
4. Wall Walk (goal move feet away from wall).

Part B) 8 Rounds For Time:
265 Meter Run
6 Wall Walks (Rx is 6 Wall Walks with 10 meter Handstand Walk)

Thursday: 150827

Posted: August 26, 2015 by Todd Katz in Uncategorized

Part A) Hang Power Snatch (15 minutes work up to a heavy single)

Part B) EMOM 24
Minute 1: 3 Hang Power Snatches @ 85% of your best single in part A.
Minute 2: 12/10 Calories on the Rower
Minute 3: 15 Push-Ups

Post Load and any missed reps to comments:

Wednesday: 150826

Posted: August 25, 2015 by Todd Katz in Uncategorized

Part A) Skill Work (Kipping Toes to Bar) (7 min. cap)

Part B) 5 Rounds for Time:

400 Meter Run
20 Box Jumps 24/20
20 Toes to Bar

Post Time to Comments:

Tuesday: 150825

Posted: August 24, 2015 by Todd Katz in Uncategorized

Part A The Bear Complex (30 minute cap)
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press (behind the neck)
Return weight to the floor without dropping.

Part B) For Time: (15 min. cap)
5 Bear Complexes@85% of your best completed cycle in part A
10 Bar Facing Burpees
4 Bear Complexes
10 Bar Facing Burpees
3 Bear Complexes
10 Bar Facing Burpees
2 Bear Complexes
10 Bar Facing Burpees
1 Bear Complex

Coaches Notes, for part A each complex of the Bear repeat 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position.

Compare part A to: 141125

Post load and time to comments:

Monday: 150824

Posted: August 23, 2015 by Todd Katz in Uncategorized

Part A) Front Squats / Back Squat (2 second pause at the bottom) 23 min. cap
1 x 5 @ 65% of 1RM
1 x 4 @ 70% of 1RM
1 x 3 @ 75% of 1RM
1 x 2 @ 80% of 1RM
1 x 1 @ 85% of 1RM
60 seconds rest between sets
2 minute rest at end then go back up the ladder at same finishing weight as your 1×1, beginning at 2 reps, then 3, etc…HOWEVER, do it as a backsquat. 60 seconds rest between sets. If you miss a lift, the remainder of your sets are over. Note where you failed. Remember, keep the 85% weight for all sets back up the ladder.

While at the bottom position of every squat, pause for 2 seconds, make sure elbows are nice and high. Maintain a tight bottom position; do not collapse the hip and round the back. ALSO!!!, DO NOT BOUNCE THE BOTTOM! Watch the athletes in this video. They are NOT bouncing the bottom.

Part B) 2 x 1K Row (7 minute recovery)

Post load and times to Comments:

Saturday: 150822

Posted: August 21, 2015 by Todd Katz in Uncategorized

In Teams of Two:

Frannie Meets Garen

As A Team you will work for 40 Minutes of:
1 Minute on, 1 Minute off of:
Fran – 21-15-9 Thrusters/Pullups
Annie – 50-40-30-20-10 Double Unders/Situps
Grace – 30 Clean and Jerks
Karen – 150 Wall Ball Shots

In this workout one partner will be working for one minute while their partner is resting for one minute. Your goal is to get through the 4 girls listed above. If you complete all 4 within 40 minutes as a team start back on round two of Fran and see how far you can get.