29/6
3 Rounds (untimed)
20 Band Slams
10 Tempo HSPU 3/1/1
8 Single Arm Bench Rows @36kg DB
30/6
5x5 Headstand Pikes
30 sec. on 30 sec off until you reach 50 reps of Candlestick to Jump https://www.youtube.com/watch?v=OhGdx6yw7Yk
8-7-7-8-8-8-7
Monday, June 30, 2014
Friday, June 27, 2014
Friday Countdown
WOD:
6x 20 sec. P-Bar L-Sit, rest as needed in between sets. (not quite parallel but higher than ever)
5x 20 sec. Max Bar Muscle-Up rest 60 sec. in between attempts 2-4-3-4-2 (15)
4x 4 Wtd. P-Bar Dips (deep as possible) @16kg, rest as needed in between sets. (2 reps on 4th set)
3x 15 Toes to Bar
2x Max Weighted Pull-Ups @16kg, rest as needed in between sets.(3-3)
1x Max Weighted Chin-Ups @9kg MB between feet. (8)
6x 20 sec. P-Bar L-Sit, rest as needed in between sets. (not quite parallel but higher than ever)
5x 20 sec. Max Bar Muscle-Up rest 60 sec. in between attempts 2-4-3-4-2 (15)
4x 4 Wtd. P-Bar Dips (deep as possible) @16kg, rest as needed in between sets. (2 reps on 4th set)
3x 15 Toes to Bar
2x Max Weighted Pull-Ups @16kg, rest as needed in between sets.(3-3)
1x Max Weighted Chin-Ups @9kg MB between feet. (8)
Thursday, June 26, 2014
LPO 104
WOD:
6x 1 Power Snatch-1 Snatch-1 Power Snatch-1 Snatch@60kg
6x 1 Power Clean-1 Clean-1 Power Clean-1 Clean @90kg
6x 1 Push Jerk-1 Split Jerk-1 Push Jerk-1 Split Jerk @90kg (power clean to start)
4x5 Front Squat @100kg
4x4 Snatch Pull @100kg (not high pull)
6x 1 Power Snatch-1 Snatch-1 Power Snatch-1 Snatch@60kg
6x 1 Power Clean-1 Clean-1 Power Clean-1 Clean @90kg
6x 1 Push Jerk-1 Split Jerk-1 Push Jerk-1 Split Jerk @90kg (power clean to start)
4x5 Front Squat @100kg
4x4 Snatch Pull @100kg (not high pull)
Tuesday, June 24, 2014
LPO 103
WOD:
6x 3 Power Snatch- 3 Snatch Push Press- 3 Overhead Squats @60kg
6x 3 Power Clean- 3 Push Press- 3 Jerk Lunges (overhead lunge to 90 deg) @80kg
5x4 Snatch Pulls (no arm bend) @100kg
5x4 Front Squats @100kg
6x 3 Power Snatch- 3 Snatch Push Press- 3 Overhead Squats @60kg
6x 3 Power Clean- 3 Push Press- 3 Jerk Lunges (overhead lunge to 90 deg) @80kg
5x4 Snatch Pulls (no arm bend) @100kg
5x4 Front Squats @100kg
Saturday, June 21, 2014
Fight or Flight
WOD:
3 Rounds (not for time)
5 Triple Unders
10 1 arm DB Bench Rows @30kg
10 Tempo Handstand Push-Up 3/1/1
then..
Double Under flight simulator
do 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5 reps of Double Unders
All sets have to be completed unbroken. For example if your are on the 35 rep set and you get caught up at 34 you must start the set over. You must stop between each set.
3 Rounds (not for time)
5 Triple Unders
10 1 arm DB Bench Rows @30kg
10 Tempo Handstand Push-Up 3/1/1
then..
Double Under flight simulator
do 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5 reps of Double Unders
All sets have to be completed unbroken. For example if your are on the 35 rep set and you get caught up at 34 you must start the set over. You must stop between each set.
11:40 may have done 2nd 35 twice
Friday, June 20, 2014
Clean Complex
WOD:
7x 3 Hang Muscle Clean (knee)-3 Front Squat- 3 Push Press @72kg
5-7-9 Good Morning @72kg
3x12 High Paloff Press
7x 3 Hang Muscle Clean (knee)-3 Front Squat- 3 Push Press @72kg
5-7-9 Good Morning @72kg
3x12 High Paloff Press
Country House Bar
18/6
4x5 Wtd. Pull-ups @20lbs
4x5 SL Bridge-Ups
not for time 50 AB Mat Sit-ups w/20lbs MB- 800m Run w/ 20 lbs MB
19/6
For Time:
10 Rds-
1 Bar Pullover
1 Bar Muscle-Up
4 Strict HSPU
9:53
4x5 Wtd. Pull-ups @20lbs
4x5 SL Bridge-Ups
not for time 50 AB Mat Sit-ups w/20lbs MB- 800m Run w/ 20 lbs MB
19/6
For Time:
10 Rds-
1 Bar Pullover
1 Bar Muscle-Up
4 Strict HSPU
9:53
Tuesday, June 17, 2014
AM Thrust Quencher
WOD:
Thruster 5-5-3-3-1-1-1
60kg-70kg-80kg-86kg-100kg-100kg-102kg
For Time-
3 Rounds
15 Burpees
15 V-Ups
5:20
Thruster 5-5-3-3-1-1-1
60kg-70kg-80kg-86kg-100kg-100kg-102kg
For Time-
3 Rounds
15 Burpees
15 V-Ups
5:20
Monday, June 16, 2014
Mon Con
WOD:
5x 20 sec. L-Sit hold
3x5 Front Lever (bar w/ red skinny band support)
For Time-
80 Double Unders
60 Wall Ball 20lbs-10ft.
40 Toes to Bar
8:17
5x 20 sec. L-Sit hold
3x5 Front Lever (bar w/ red skinny band support)
For Time-
80 Double Unders
60 Wall Ball 20lbs-10ft.
40 Toes to Bar
8:17
Saturday, June 14, 2014
LPO 102
WOD:
Snatch-
Snatch-
3@75%-65kg
3@80%-70kg
3@85%-75kg
2@90%-80kg
1@95%-85kg
1@100%-90kg
1@103%-94kg (PR)
1@105%-96kg (PR)https://www.youtube.com/watch?v=GwZADgnoF6s
Clean and Jerk-
2-2@75%-90kg
2-2@85%-100kg
2-2@90%-110kg
1-1@95%-115kg
1-1@100%-120kg miss
Friday, June 13, 2014
Friday the 13th Living Safe
WOD:
3 Rounds...rest 60-90 sec. in between each exercise
60 sec. weighted FLR @16kg
20 Reverse Hypers
12 Step-Ups (per leg)@16kg
15 Band Standing Chest Press @3 heavy bands (JCS Predator)
15 Band Standing Row @3 heavy bands (JCS Predator)
15 Band Rotations @ 3 heavy bands (JCS Predator)
3 Rounds...rest 60-90 sec. in between each exercise
60 sec. weighted FLR @16kg
20 Reverse Hypers
12 Step-Ups (per leg)@16kg
15 Band Standing Chest Press @3 heavy bands (JCS Predator)
15 Band Standing Row @3 heavy bands (JCS Predator)
15 Band Rotations @ 3 heavy bands (JCS Predator)
Thursday, June 12, 2014
Slippery Hook 2
For Time...
100 Sumo Deadlift High Pulls @20kg
5 Hang Power Snatch @52kg
75 Sumo Deadlift High Pulls @20kg
10 Hang Power Snatch @52kg
50 Sumo Deadlift High Pulls @20kg
15 Hang Power Snatch @52kg
17:48
3x10 Front Squat @72kg
Slippery still..used my non-olympic bar so hard to keep the hook grip. Compare to http://matttrainingrj.blogspot.com.br/2012/12/slippery-hook.html
Tuesday, June 10, 2014
LPO 101
WOD:
Power Snatch- 3 @75%, 2@80%, 2@85%, 1@90%, 3@75%, 2@80%, 2@85%, 1 @90%
60kg-65kg-70kg-75kg-60kg-65kg-70kg-75kg
Power Clean and Power Jerk- 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg
Snatch High Pull- 4x4 @100% 90kg
Front Squat- 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg
Deadlift- 4-3-4-3
140kg-150kg-140kg-150kg
Handstand Push-Up on jerk box w/ partner support 3x6
Monday, June 9, 2014
Good Mornring
WOD AM:
4x5 Ring Front Lever (with 1 lt. red rogue band on each foot)
3x5 Ring Ice Cream Maker (with 1 lt. red rogue band on each foot)
10 min. AMRAP
3 Chest to Bar Pull-Ups
6 Strict Dips
9 Single Leg Box Jumps @20 inches (alternating) 7 Rounds, 3 C-B
WOD PM:
5x20 sec. L-Sit Holds (rest as needed)
10 min. practice Handstands
4x5 Ring Front Lever (with 1 lt. red rogue band on each foot)
3x5 Ring Ice Cream Maker (with 1 lt. red rogue band on each foot)
10 min. AMRAP
3 Chest to Bar Pull-Ups
6 Strict Dips
9 Single Leg Box Jumps @20 inches (alternating) 7 Rounds, 3 C-B
WOD PM:
5x20 sec. L-Sit Holds (rest as needed)
10 min. practice Handstands
Saturday, June 7, 2014
LPO 100
WOD:
Power Snatch with 1 Snatch Push Press after: 3 @75%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%, 1@90%
60kg-65kg-70kg-75kg-65kg-70kg-75kg
Power Clean and Power Jerk: 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg
Snatch High Pull 4x4 @100% 90kg
Front Squat 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg
Friday, June 6, 2014
Low Ls
WOD:
5x2 Bar Pullover
5x20 sec. Low L-Sit
3x10 Horizontal Ring Rows (false grip)
5x2 Bar Pullover
5x20 sec. Low L-Sit
3x10 Horizontal Ring Rows (false grip)
Thursday, June 5, 2014
LPO 99
WOD:
Snatch-
3@75%, 3@80%, 3@85%, 2@90%, 3@80%, 3@85%, 2@90%
65kg-70kg-75kg-80kg-70kg-75kg-80kg
Clean and Jerk-
2-2@75%, 2-2@80%, 2-2@85%, 1-2@90%, 1-2@80%, 1-2@85%, 1-2@90%
90kg-100kg-105kg-110kg-100kg-105kg-110kg
Clean Pulls 4x4 @135kg
Back Squat 5x4 @110kg
Wednesday, June 4, 2014
Slow It Down
WOD:
MWOD split and ABCs
5x5 Sotts Press @20kg
10x 1 Bar Muscle-Up- 1 Slow as possible Negative Muscle-Ups
MWOD split and ABCs
5x5 Sotts Press @20kg
10x 1 Bar Muscle-Up- 1 Slow as possible Negative Muscle-Ups
Tuesday, June 3, 2014
LPO 98
WOD:
Power Snatch- 3 @75%, 2@80%, 2@85%, 1@90%, 3@75%, 2@80%, 2@85%, 1 @90%
60kg-65kg-70kg-75kg-60kg-65kg-70kg-75kg
Power Clean and Power Jerk- 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg
Snatch High Pull- 4x4 @100% 90kg
Front Squat- 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg
Deadlift- 4-3-4-3
140kg-150kg-140kg-150kg
3x 10 GHD Sit-Ups@20lbs- 10 Hanging Knee Raises (not superset but alternating)
Power Snatch- 3 @75%, 2@80%, 2@85%, 1@90%, 3@75%, 2@80%, 2@85%, 1 @90%
60kg-65kg-70kg-75kg-60kg-65kg-70kg-75kg
Power Clean and Power Jerk- 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg
Snatch High Pull- 4x4 @100% 90kg
Front Squat- 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg
Deadlift- 4-3-4-3
140kg-150kg-140kg-150kg
3x 10 GHD Sit-Ups@20lbs- 10 Hanging Knee Raises (not superset but alternating)
Monday, June 2, 2014
Rain Out
WOD:
5x5 Skin the Cats on Rings
3x20 sec. Low L-Sit hold
Rained out.....got home then
5x60 sec. Bridge-Up hold
5x5 Skin the Cats on Rings
3x20 sec. Low L-Sit hold
Rained out.....got home then
5x60 sec. Bridge-Up hold
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