Thursday: 150716

Posted: July 15, 2015 by Todd Katz in Uncategorized

Part A) Power Snatch (20 minutes work up to a heavy single)

Part B) For Time:
Randy
75 Power Snatches 75#

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Compare to: 150514

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Wednesday: 150715

Posted: July 14, 2015 by Todd Katz in Uncategorized

Part A) Deadlift
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%

Part B) 2K Row

Part C) 100 AB Choice

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Tuesday: 150714

Posted: July 13, 2015 by Todd Katz in Uncategorized

Part A)  3 Weighted Pullups and 3 Ring Dips (superset each lift.  Do 3 weighted Pullups, followed immediately by 3 Weighted Dips… 10 minute time cap.  work 5 to 7 sets).

Part B)  Front Squat (15 min. cap)
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%

Part C) EMOM 14
Minute 1: 3 Hang Cleans at finishing weight in part B
Minute 2: Max Reps Chest to Bar Chin-Ups

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Monday: 150713

Posted: July 12, 2015 by Todd Katz in Uncategorized

Part A) 40 Alternating Pistols (7 min. cap) If Pistols are easy, add weight.

Part B) Push Press (15 min. cap)
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%

Part C) For Time (20 min. cap)
800 Meter Run
10 Push Presses 135/95
400 Meter Run
10 Push Presses
265 Meter Run
10 Push Presses

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Saturday: 150711

Posted: July 10, 2015 by Todd Katz in Uncategorized

In Teams of Two:

AMRAP 20
100 Double Unders
90 Situps
80 Pushups
70 Pull-Ups
60 Wall Ball Shots 20/16
50 Box Jumps 20 inch
40 Ground to Overhead (odd object) Choices: Sandbag, 45 Pound Plate, Single Dumbell
30 Burpees

RULES:
Partners may work at the same time with exception of Wall Balls, Box Jumps and GTO. For those 3 exercises only one partner is working. All Reps for all exercises must be divided evenly. So for example, only 50 double unders per person. When all the reps for an exercise are completed the team must run 265 meters together. (one loop around the building). When the rounds is complete you may start a 2nd round.

Friday: 150710

Posted: July 9, 2015 by Todd Katz in Uncategorized

Part A) Romanian Deadlift (15 minutes work up to a heavy triple) (please watch video and use a hook grip)

Part B)

5 Rounds for Time:

265 Meter Run
30 Situps
10 Romanian Deadlifts 185/135
1 Rope Climb

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Thursday: 150709

Posted: July 8, 2015 by Todd Katz in Uncategorized

Part A) Weighted Ring Pullups (10 min. cap)

Part B) Front Squat (20 min. cap)
5 @ 75%
3 @ 85%
1+ @95%

Part C) AMRAP 12
5 Pullups
10 Front Squats (@60% of your 5 Rep in part B)
15 Push-Ups