Saturday 22.11.14 “Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.   For time: 1.6km run 100 pull ups 200 push ups 300 squats 1.6km run Rx – men wear a 20lb vest, ladies wear a 10lb vest. For fun version – With a […]

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Handstand Play and Mini Chief

Friday 21.11.14 Another World Championships another Lidia Valentin-Perez clip, 120kg Technique 12 min Handstand Play Conditioning Mini Partner “Chief” P1: 2 min AMRAP 3 Power Cleans 60/40 6 Pushups 9 Air Squats P2: 2 min AMRAP 3 Power Cleans 60/40 6 Pushups 9 Air Squats # 3 times through each FF Scale the power cleans […]

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Clean Complex, Thrusters & a spicy METCON

Thursday 20.11.2014 A: Clean Complex 2x Clean Deadlifts 2x Hang Clean 1x Push Jerk 1x Split Jerk B: 50% of Above 14 Unbroken thrusters Rest 25 seconds 7 Unbroken thrusters Repeat twice (42reps total) C: RX 40 sit ups 30 Wall Ball shots 20/14 20 supermans 10 pull ups Rest 2 Minutes (climb back up) 10 […]

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Wednesday 19.11.14 Strength: Heavy double OHS squat Conditioning: RX (Nancy): 5 rounds for time: 400m run 15 OHS (42.5/30kg) FF: 5 rounds for time: 400m run 10 OHS (30/20kg) Post reps and times to comments.

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Burpee Box Jumps & Front Squats

Tuesday 18.11.14 Ilya Ilyin (Kaz 105kg) arguably one of the greatest lifters of this decade, breaking the Clean and Jerk record with 242kg and winning the World Weightlifting Championships in the 105kg Class Conditioning For time (18 min Cap) 30 Burpee Box Jumps 24/20 30 Front Squats @ 70% 1RM 30 Burpee Box Jumps FF […]

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OHS and Pullups

Monday 17.11.14 Strength A: 2x snatch grip deadlift + 2x hang snatch + 1 OH squat Strength B: @ 40-50% of A B1: snatch into 8 UB OH squat // rest 20 sec; then B2: snatch into 7 UB OH squats — repeat 4x (for a total of 60 reps) Conditioning: RX version (10 min […]

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Max Clean & Jerk then “Grace”

Saturday 15.11.14 Strength 1RM Clean and Jerk Conditioning “Grace” 30 Clean and Jerks for time 60/40 To complete the workout RX you need a Clean and Jerk of at least 100/70, otherwise work at 50% of max Clean and Jerk Post loads, times and training notes to comments

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Max 1+1/4 Back Squat, 1RM Press & some quick cardio

Friday 14.11.14 From back in the garage days Strength 15 mins to find a Max 1+1/4 Back Squat 10 mins to find 1RM Strict Press Conditioning 2 mins max double unders 1 min max situps 2 mins max OH KB Swings 24/16 1 min max situps 2 mins max double unders – FF option just […]

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Grace prep

Thursday 13.11.14 A: 15 mins to work up to a heavy Power clean TnG triple + 2 push jerks B: 3x 10-15 UB ground 2 overhead (power clean and push jerk) @ 50-60% of A -> try and hit these like you were starting Grace (fast and efficient…) B Notes (similar to Monday): try to focus on the […]

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Volume training then Deadlift/Burpee WOD

Wednesday 12.11.14 Skill: Handstand or Muscle Up development Volume Training: EMOTM (10min) – MUs (pull-ups) and HSPU (push-ups) focus: MUs or HSPU -> 3-5 reps filler: double unders Conditioning:  Deadlift/Burpee WOD 5 RFT: (6 min cap) RX 5 deadlifts (125kg/90kg) 10 burpees FF 6 deadlifts (60/40kg) 6 burpees Coaches Notes: To do RX you must have a […]

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