amrap's tag archives

02.18.14

Warm-up 1) 3 rds, 20 Jack variations/ 10 KB swings/ 15 GHD sit-ups 2) Mobility for snatch AM) Barbell 1) 3 Power snatches(165/105) EMOM x 5 2) 5 TNG Squat snatch(135/95) EMOM x 6  3) 20 rep Back squat, add 5 lbs from last day WOD 4) 10 min AMRAP 30 Double-unders 12 Wall ball(20/14-10') Skill practice 5) Practice Kipping/ Butterfly pull-ups or T2B PM) 1) 7 rds each Even- C2B Odd- KBS (53/35) Determine your sweet spot for reps. Maintain some rest for each minute an...

02.15.14

Warm-up 1) 3 x 10-20 Srict HSPU, rest 2 minutes after each set 2) 3 x 10-20 T2B, rest 2 minutes after each 1) Deadlift 60%x10x3 sets, rest 2 minutes after each 2) For reps:  2 minute AMRAP-Regional standard Box jump AMRAP (24/20) rest 1 minute 2 Minute AMRAP-Shoulder to overhead (115/80) rest 1 minute 2 Minute AMRAP-Wall-ball (20/14-10') rest 1 minute 2 Minute AMRAP-Double-unders rest as needed 3) Cool down- Practice C2B pull-ups and or ring muscle-ups

02.14.14

Warm-up 2 x 20 Jumping jack variations/ 10 squats/ 10 drop squats/ 5 wall walks AM) (If doing it in same session as lifts then do it after lifts) 1 Chin over traditional kip pull-up + 1 C2B Pull-up + 1 Sternum to bar Pull-up + 1 Bar muscle-up EMOM x 10 or till form breaks PM) Barbell 1) For time: 3 Snatch(185/125 or around 75%)  3 CNJ (245/160 or around 75%)  2 Snatch 2 CNJ 1 Snatch 1 CNJ Must be performed with-out any misses. First failure= repeat once Second failure= lower...

02.08.14

Warm-up 1) 5 minute HS walk practice 2) 9 T2B Every 30 Seconds x 7rds or failure to meet within time frame Barbell 3) Dynamic effort Banded Deadlift 45%x2 EMOMx12   Conditioning 4) For reps:  3 minute AMRAP, Regional standard Box jump (24/20)  rest 1 minute 3 minute AMRAP, Wall-ball(20/14-10') rest 1 minute 3 Minute AMRAP, Deadlift (185/105) rest 1 minute,  3 Minute AMRAP, Burpees Gymnastics 5) Cool down- Practice C2B pull-ups and or ring muscle-ups

02.07.14

Warm-up 1) Mobility for CNJ 2) 2 rds, 25 Jumping jack variation/ 15 Drop squat/ 10 pistol/ 10 GHD sit-up/ 10 Ring push-up AM) 1) Burpee Bar muscle-ups-30 reps for time PM) 1) CNJ to max, Start at (135/95) and add 10lbs every 90 seconds till you reach 90% then take as much rest as needed to continue towards max. Only 2 misses allowed. Must make each load prior to moving forward 2) 20 Rep Back squat, Add 5 lbs from last time, complete max effort C2B immediately after. Start set w...

02.01.14

Warm-up 1) 5 minute light row 2) Mobility 3) 12 wall balls(20/14)(10') Every 30 Seconds x 5 Barbell 4) DE Banded DL (Clean grip and stance) 40%x3EMOM x 10   WOD 5) 2 minute AMRAP, Regional standard Box jump AMRAP (24/20) rest 1 minute 2 Minute AMRAP, T2B rest 1 minute 2 Minute AMRAP, Deadlift (225/155) rest 1 minute 2 Minute AMRAP, Cal row or Airdyne rest as needed Finisher 6) For time: 30 Strict HSPU/ 50' HS walk.

01.18.13

Warm-up 1) 5 minute light row 2) Mobility for lifts 3) 10 wall balls(20/14)(10/9') Every 30 Seconds x 5 Barbell 4) DE Deficit Deadlift 45%x2EMOMx10 Conditioning 5) For reps: 3 minute AMRAP-Regional Sandard Box jump (24/20) rest 1 minute 3 Minute AMRAP-T2B rest 1 minute 3 Minute AMRAP-Calorie row or calorie airdyne More conditioning 6) Heavy Prowler Pushes, 40 yds in 20 seconds or less. Determine load based on that time frame to complete.

12.20.13

Warm-up 1) Mobility for lifts 2) 2rds, 200 run/ 10 Goblet/ 10 KBS/ 10 KB snatch Barbell 3) Snatch to max 4) CNJ to max 5) Front squat 3-3-3-3-3(add five lbs to each lift from last time) WOD 6) For reps  6 Minutes-Parallette HSPU 5 minutes-Muscle-ups 4 minutes-Cal Row 3 Minutes-Rower burpees 2 Minutes-18' Rope climbs 1 Minute- DB Thrusters(50/35) Rest 1 minute after each exercise

11.17.13

Warm-up 1) Rest the balance of the minute after each exercise is completed. 15 Cal row/ 20 Push-up/ 25 Box jump/ 30 Air squat/ 35 Dubs/ 400 run to finish Barbell 2) Clean and jerk to 80% then drop load to 60% and work back up to max( Only 3 misses allowed!!!) WOD 1 3) 5 Minute AMRAP(re-run) Max reps CNJ(135/95) in 5 minutes, leave just enough time to run 400 meters before the time is up. No reps allowed after run. If you dont finish run in 5 minutes reps dont count. WOD 2 4) "...

11.10.13

Warm-up 1) 2xME BMU or practice Barbell 2) Clean and jerk to 80% then drop load to 60% and work up to max (3 misses) Gymnastics 3) 5 Minute AMRAP Pull-ups Conditioning 4) 20 Burpee every min x 3 rds