150716

"Health is not a condition of matter, but of Mind." - Mary Baker Eddy

 

OPEN GYM

 * or *

- Weightlifting -

1) Power Clean - 5 x 3  (progressive, as a cluster TNG)

* all reps completed on a 10min clock *

2) Power Snatch - 5 x 3  (progressive, as a cluster TNG)

* all reps completed on a 10min clock

 

- Conditioning -

AMRAP in 2min:

5 shuttle sprints

5 ground to OH  (L3 - 185/125, L2 - 155/105, L1 - 135/95)

* rest 2min *

- repeat for 3 cycles -

 

150715

"It is only for the sake of those without hope that hope is given to us." - Walter Benjamin

 

- Strength -

1) Deadlift - (warm-up x 5, 3, 2) (work sets - 65-70% x 8 x 3)

Supplemental EDT

5min: 

2a) renegade rows x 8-12

2b) DB bench press x 8-12

5min:

3a) headbangers x 8-12

3b) DB hammer curls x 8-12

 

- Finisher -

5 rounds for time:

10 KB swings

10 squat jumps

10 pushups

10 lunge jumps

10 sprinters

 

- Mobility -

Banded chicken wing x 2-3min ea side

Banded worserness x 2-3min

Serratus/pec mash w/ lacrosse ball x 3-5min ea side

 

 

150714

"The most technologically efficient machine that man has ever invented is the book." - Northrop Frye

 

- Weightlifting -

EMOM x 15min:

Full Clean & Jerk - 1st 5min are progressive, last 10min at 85%

 

- Strength/Gymnastics -

1a) Push Press - 5 x 2  (1st rep from behind the neck, 2nd rep from front rack)

1b) STRICT Pullups - 3 x SM  (weighted if possible), 1 x SM  (BW only)

* all reps completed on an 8min clock *

 

- Conditioning -

3 rounds for time of:

400m run

10 DB man/woman makers  (L3 - 53/35, L2 - 45/25, L1 - 35/20)

* pushup, R arm row, L arm row, power clean, push press *

 

- Mobility -

Achilles/calf mash w/ barbell - 3-5min ea leg

Banded ankle distraction x 3-5min ea leg



150713

"The greatest threat to freedom is the absence of criticism." - Wole Soyinka

 

- Weightlifting -

Every 90sec x 15min:

1 Snatch - (progressive with your weight, build to 90-95% if possible)

 

- Strength -

Every 2min x 10min:

Back Squat - 5 x 1 x 65%, 5 x 1 x 75%, 3-5 x 1 x 85%, 2-5 x 1 x 95%, 8-12 x 1 x 65%

 

- Conditioning -

AMRAP in 7min of:

7 T2B  (L3 - as written, L2 - as written, L1 - hanging knee raises)

14 wall ball  (L3 - 20/14 to 12ft target, L2 - 20/14 to 10ft target, L1 - 14/10 or 20/14 to 9ft target)

 

- Mobility -

Pigeon w/ banded distraction x 3-5min ea side

Hip head lacrosse ball mash x 3-5min ea side

Lateral hamstring mash w/ lacrosse ball x 3-5min ea side


150710

“Stuff your eyes with wonder . . . live as if you'd drop dead in ten seconds. See the world. It's more fantastic than any dream made or paid for in factories.” - Ray Bradbury

 

FRIDAY NIGHT LIGHTS

TFIK - 15.2

Open WOD 11.6

AMRAP in 7min of:

3 thrusters  (100/65)

3 C2B

6 thrusters  

6 C2B

9 thrusters 

9 C2B

12 thrusters

12 C2B

......etc.


150709

"You don't get nothing from sleep but a dream." - Don King

 

- OPEN GYM -

or

 

- Skill/Weakness -

10min your choice

 

- Strength/Gymnastics -

1a) Deadlift - x 6, 4, 2, 6, 4, 2

1b) Hollow rocks/holds x :30sec

 

- Conditioning -

3 rounds for time of:

15 KB SDLHP  (L3 - 70/53, L2 - 53/35, L1 - 44/26)

200m run

30 OH walking lunges  (L3 - 70/53, L2 - 53/35, L1 - 44/26)

 

- Mobility -

OH distraction x 2-3min ea side

Elbow bent OH distraction x 2-3min ea side

Tricep mash w/ lacrosse ball x 2-3min ea side

High t-spine love x 2-3min

150708

"Wisdom doesn't automatically come with old age. Nothing does - except wrinkles. It's true, some wines improve with age. But only if the grapes were good in the first place." - Unknown

 

- Weightlifting -

Every 90s x 15min:

Power Clean + Front Squat + Clean - (load progressively)

 

- Strength -

1a) Bench Press - 5 x 1 @ 35%, 3 x 1 @ 45%, 2 x 1 @ 55%, 5 x 1 @ 65%, 5 x 1 @ 75%, 5 x 1 @ 85%

1b) Ring Rows - 6 x 10-15

 

- Accessory Work -

2a) Good Mornings - 4 x 6

2b) Weighted Step-Ups - 4 x 6ea 

 

- Mobility -

Gut mash w/ MB x 3-5min

KB groin mash x 2-3min ea side

OH banded lunge to splits x 2-3min ea side

 

150707

"Love is the condition in which the happiness of another person is essential to your own." - Robert Heinlein

 

- Weightlifting -

EMOM x 10min:

Snatch - (progressively load every min if possible)

 

- Strength/Gymnastics -

1a) STRICT Press - 5 x 1 @ 75%, 4 x 1 @ 80%, 3 x 1 @ 85%, 2 x 1 @ 90% 

1b) STRICT Pullups - 6-8 reps 

* all reps completed on an 8min clock *

 

- Conditioning -

3 rounds for time of:

21 KB swings  (L3 - 2/1.5, L2 - 1.5/1, L1 - 1.25/.75)

15 T2B  (L3 - as listed, L2 - as listed, L1 - hanging leg raises)

9 burpees

 

- Mobility -

Chicken Wing x 2-3min ea side

Shoulder mash w/ BB & internal rotation x 20-30 oscillations ea side

TEACHABLE TUESDAY

 

150706

We are all born ignorant, but one must work hard to remain stupid.” - Benjamin Franklin

 

- Strength -

Every 4min x 20min:

Back squat - 5 x 1  @ 60%, 4 x 1 @ 70%, 3 x 1 @ 80%, 2 x 1 @ 85%, ME x 1 @ 85%

* use rest as time to mobilize *

 

- Conditioning -

For max reps: 

400m run

2min ME box jump overs

* 1min rest *

400m run

2min ME DB thrusters  (L3 - 53/35, L2 - 40/25, L1 - 35/20)

 

- Mobility -

Couch stretch x 2-3min ea side

BB quad mash x 2-3min ea side

 

150702

"None of us got where we are solely by pulling ourselves up by our bootstraps. We got here because somebody - a parent, a teacher, an Ivy League crony or a few nuns - bent down and helped us pick up our boots." - Thurgood Marshall

 

OPEN GYM

- or -

- Weightlifting -

Every 2min for 20min:
3 Snatch Lift Offs + Snatch
(Snatch lift off - set up and pull the barbell only to the mid-knee, pause slightly, and return it to the floor – work for perfect positioning during each lift off)

Load progressively from approx 60-90% of your 1RM

 

- Conditioning -

Every 6 min x 18min: 
10 hang power snatch  (L3 - 155/125, L2 as written, L1 - 105/75)
20 box jump overs  (L3 - 24/20, L2 - 24/20, L1 - 20/16)
400m run

 

- Mobility -

Upper trap mash w/ lacrosse ball & head rotation on rig x 2-3min ea side

Trap scrub from floor x 2-3min ea side

Rhomboid scrub/tac and floss x 2-3min ea side

 

150701

"The most dangerous of all falsehoods is a slightly distorted truth" - George Christoph Lichtenburg

 

- Strength/Skill -

Every 90sec for 18min:
1) Strict Pull-Ups x 4-6 reps (add weight if possible)

2) Lateral Lunge x 8-10 reps each leg

3) Side Planks x 60 sec

 

- Conditioning -

Five rounds for time of:

10 Pull-Ups  (Level 3 - C2B, Level 2 - Pull-ups, Level 1 - banded pull-ups
15 Wall Ball Shots  (Level 3 - 12ft @ 20/14, Level 2 - 20/14, Level 1 - 9ft @ 20/14
30 Double-Unders (Level 3 - 50, Level 2 - 30, Level 1 - SU)

 

- Mobility -

Lateral abdominal mash w/ BB x 2-3min ea side

Serrarus/intercostal mash w/ lacrosse ball x 2-3min ea side

 

150630

"Fear is your best friend or your worst enemy. It's like fire. If you can control it, it can cook for you; it can heat your house. If you can't control it, it will burn everything around you and destroy you. If you can control your fear, it makes you more alert, like a deer coming across the lawn." - Mike Tyson

 

- Strength/Skill -

A) Every 3min x 15min:
Bench Press x 3-5reps 
- Rest 20sec -
B) Bent over alt DB row x 8-10reps

 

- Conditioning -


AMRAP in 10min of:
10 DB G2O (L3 = 45/35, L2 = 40/25, L1 = 35/20)
100m run
10 Ring Dips  (L3 = w/ DB, L2 = stated, L1 = bench dips x 20)
100m run

 

- Mobility -

Banded posterior chain good mornings x 20-30 oscillations

Banded posterior chain track starts x 20-30 oscillations

Monkey bars of death x 3-5min 



150629

"Most of our so-called reasoning consists in finding arguments for going on believing as we already do." - James Harvey Robinson

 

- Strength/Gymnastics -

4 rounds - :45/:45

1) Front squat - 8-10 reps @ 40%, 50%, 55%, 60% (2-1-1)

2) Ring row - 10-15reps (2-1-1)

3) Front plank

 

- Conditioning -

For time:

30 KB swings  (Level 3 @ 2/1.5, Level 2 @ 1.5/1, Level 1 @ 1.25/.75)

18 burpees  (Level 3 over KB, Level 2 & 1 regular)

24 KB swings

12 burpees

18 KB swings

9 burpees

 

- Mobility -

he gnarly-ness x 3-5min

Anterior/Posterior should mash x 2-3min ea side


150624

"Death is not the greatest loss in life. The greatest loss is what dies inside us while we live." - Norman Cousins

 

- Strength/Gymnastics -

1a) Front Squat - 5 x 1 @ 80%, 5 x 1 @ 85%, 3 x 1 @ 90%, 3 x 1 @ 95%

1b) HS walk attempts/holds

* all reps completed on a 8min clock *

 

- Conditioning -

Every 90s x 24min

1) bulgarian split squat x 6-8ea leg

2) STRICT HSPU or L-sit DB press x 10-12 reps

3) Ring rows x 10-12 reps

4) Reverse snow angels x 15-20 reps

 

- Mobility -

Banded OH reach w/ lunge x 3-5min ea side

Worstest x 5min w/ internal & external rotation

Pull-up bar hang x 2-3min 

 

150623

"You don't tell the quality of a master by the size of his crowds." - Richard Bach

 

- Weightlifting -

1) 10min to build to a heavy complex - 1 clean + 1 hang clean + 1 split jerk

2) EMOM x 5min:

1 clean + 1 hang clean + 1 split jerk @ 95% of #1

 

- Strength -

1a) STRICT PRESS - 5, 4, 3, 2 (progressive AHAP)

1b) ME x 4 - bar/ring MU, weighted STRICT pullups, C2B, banded pullups (should be hitting 5 reps or more)

* all reps completed on a 5min clock *

 

- Conditioning -

Every 5min x 15min:

15 pull-ups

30 pushups

45 air squats

 

- Mobility -

Thoracic mash w/ peanut & load on chest x 3-5min

Classic banded hip opener from lunge x 30-50 oscillations

Classic banded hip opener from front splits x 20-30 oscillations

Teachable Tuesday - the Pushup

150622

"If you're going to tell people the truth, be funny or they'll kill you." - Billy Wilder

 

- Weightlifting -

1) 10min to build to a heavy Snatch + Hang Snatch complex

2) EMOM x 5min:

Snatch + Hang Snatch Complex @ 95% of #1

 

- Strength -

Back Squat - 5 x 1 @ 80%, 5 x 1 @ 85%, 3 x 1 @ 90%, 3 x 1 @ 95%

* all reps completed on a 5min clock *

 

- Conditioning -

Every 3min x 12min:

200m run

10 burpee box jump overs (24/20)

 

- Mobility -

Banded elbow OH with belly on floor x 2-3min ea side

Banded front rack standing x 2-3min ea side

Tricep mash w/ BB x 2-3min ea side