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Wednesday 5-13-15

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Warm-up: hip mobility A.  Clean and jerk - 20min to work up to 80% of 1RM B.  OHS - every 1:45 x 12 rounds, 1 OHS w/ 2-sec pause + 1 OHS at normal speed C.  3 rounds - 2:00 to perform max med ball toss x4, max push press (round 1), max hang power clean (round 2), max hang power clean + jerk (round 3). 1:00 rest between rounds. 

2015 05 13

Wednesday 5.13.15

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A. Gymnastics Skill Work Skill: Tripod Postion, Tripod + Kip back to Push Up, Tripod + Kip to Handstand Push Up   B. Gymnastics Strength Work Max Handstand Push Ups w/ High Rep progression of 8-12   C. Wod Perform Annie in 20 second intervals with 10 seconds rest between 50-40-30-20-10 Double Unders Sit ups Note: You will work through the workout "Annie" as it is written, only this time, you will work for 20 seconds, and rest for 10, continue this as long as it takes to finish the workout "Annie" Your score is the number of 20 second rounds it takes to complete.

2015 05 12

Tuesday, 5.12.15

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IMG_7024

Amateur

Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Rack Pull 5, 5, 3, 3, 3 *Collegiate work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.

Conditioning

Every :30 seconds complete: 185/125 lb Hang Power Clean – 6 Reps 30/24″ Box Jumps – 6 Reps Towel Pull Ups – 6 Reps 5-10-5 yd Sprint – 1 Rep (alternate directions each round)

*You have :30 seconds to complete each set of a given exercise. Cycle through until 10 minutes (5 Rounds) have been completed.

2015 05 12

Tuesday 5.12.15

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A. 20 Minutes of Hollow Body Position Small Kip Work, while pinching something between your feet Big Kip Work, while pinching something between your feet Top Down Kip Top Down Kip + Pull Up Kipping Pull Ups B. 12 Min AMRAP w/ Teams of 3 10 Russian Kettlebell Swing 70/55 1 Plate Push Half Way and Back on the Turf  

2015 05 11

Monday 5-11-15

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It's that time again... We will be finding our 1RM/heavy single numbers on Saturday 5/16! Warm-up: hip mobility, Thacker warm-up A.  Snatch - 15min to work up to 80% of 1RM B.  Front squat - heavy single. Work up to something that is challenging for a single rep, but not to failure! Try not to totally fry your CNS for Saturday. C.  4 rounds of :30 front rack lunges at 50% of FS heavy single, :30 rest, :30 hip circle steps, :30 rest, :30 no-push-up burpees, :30 rest D.  100 butterfly sit-ups for time!

2015 05 11

Monday 5.11.15

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A. 15 minutes to find Bench 3rm B. 5 Rounds 16 Front Rack Step Ups - Heavy 300 Yard Shuttle (For Time) 5 Strict Toes to Bar Note: The only thing for time is the shuttle , we will have a clock resetting at the top of every 2:30 from 0 counting up when you finish your shuttle, take a glance at your time. The Front Rack Step Ups are heavy but SAFE.The toes to bar are strict and controlled.

2015 05 10

Sunday 5.10.15

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Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. A. Rx'd Division "Ryan" 5 Rounds 7 Muscle Ups 21 Burpees with a jump to touch, 1' above standing reach. Scaled Division "Ryan Jr" 5 Rounds 11 Strict Pull Ups 21 Burpees Note: If you cannot perform the Rx'd version, you will perform the scaled. This workout will have a 15 minute cap.

2015 05 09

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