Skill:
Clean and Jerk technique
Mobility
Technique videos
Check out this 440lb C&J in slow motion.
Tuesday, May 27, 2014
THU, 29 May 2014
SWOD:
High hang cleans
3-3-3-3 (155/95)
This is a full clean, not a power clean.
WOD:
5RFT
400m Run
5 T2B
5 Burpees
High hang cleans
3-3-3-3 (155/95)
This is a full clean, not a power clean.
WOD:
5RFT
400m Run
5 T2B
5 Burpees
WED, 28 May 2014
SWOD:
Strict Pull-up:
Males: 5-5-5-5-ME (max effort)
Females: 3-3-3-3-ME
Partner WOD
15 Min AMRAP
Wall Balls
Walking Lunges
(1 athlete will lunge from wall to pull up rig while the other does wall balls. When the athlete returns from the lunges the athletes will switch.)
Strict Pull-up:
Males: 5-5-5-5-ME (max effort)
Females: 3-3-3-3-ME
Partner WOD
15 Min AMRAP
Wall Balls
Walking Lunges
(1 athlete will lunge from wall to pull up rig while the other does wall balls. When the athlete returns from the lunges the athletes will switch.)
TUE, 27 May 2014
SWOD:
5 Sets of 1 Minute AMRAP
Back Squat 225/115 (rest 2-3 minutes between sets, do not exceed 80% of 1 RM)
WOD:
5 Rounds (Not for time)
30 DU
3 Power Cleans (155/95)
6 Burpee
3 Power Cleans (155/95)
5 Sets of 1 Minute AMRAP
Back Squat 225/115 (rest 2-3 minutes between sets, do not exceed 80% of 1 RM)
WOD:
5 Rounds (Not for time)
30 DU
3 Power Cleans (155/95)
6 Burpee
3 Power Cleans (155/95)
Wednesday, May 21, 2014
THU, 22 May 2014
Hero WOD:
DT
12 Deadlift (155/105)
9 Hang clean (155/105)
6 Shoulder to overhead (155/105)
DT
12 Deadlift (155/105)
9 Hang clean (155/105)
6 Shoulder to overhead (155/105)
In honor of USAF SSgt Timothy P. Davis, 28,
who was killed on Feburary, 20 2009 supporting
operations in OEF when his vehicle was struck
by an IED. Timothy is survived by his
wife Megan and one-year old son T.J.
WED, 21 May 2014
Skill:
Pistols: 3x5 each leg
Strict Handstand Push-up: 3x5
WOD:
4 RFT
30 Double Unders
20 Sit Ups
10 Hand release push-ups
Pistols: 3x5 each leg
Strict Handstand Push-up: 3x5
WOD:
4 RFT
30 Double Unders
20 Sit Ups
10 Hand release push-ups
Tuesday, May 20, 2014
TUE, 20 May 2014
SWOD:
Snatch Grip Push Press + Overhead Squat (Supersets of 3, coaches will go over rep scheme in detail in class)
METCON: Hero WOD
Randy
For time
75 Snatches (75/55 lbs)
Snatch Grip Push Press + Overhead Squat (Supersets of 3, coaches will go over rep scheme in detail in class)
METCON: Hero WOD
Randy
For time
75 Snatches (75/55 lbs)
In honor of Randy Simmons, 51,
a 27 year LAPD veteran and SWAT
team member who was killed
February 6 in the line of duty.
Monday, May 19, 2014
Tuesday, May 13, 2014
THU, 15 MAY 2014
SWOD:
Ring Rows 5-10 x 3
Ring Dips 5-10 x 3
METCON:
15 Minute AMRAP
30 Double Unders
10 Pull Ups
Ring Rows 5-10 x 3
Ring Dips 5-10 x 3
METCON:
15 Minute AMRAP
30 Double Unders
10 Pull Ups
WED, 14 MAY 2014
SWOD:
Bench Press
5-10x3
METCON:
10 Minute EMOM
3 Cleans (155/115)
rest 5 minutes
10 Minute EMOM
5 Box Jumps (24/20)
5 Burpees
Bench Press
5-10x3
METCON:
10 Minute EMOM
3 Cleans (155/115)
rest 5 minutes
10 Minute EMOM
5 Box Jumps (24/20)
5 Burpees
Monday, May 12, 2014
MON, 12 May 2014
SWOD:
Bicep curls 3x10
Bent over row followed by upright row. ME-ME-ME (super sets)
METCON:
5 RFT
30 Double Unders
10 KBS
20 Wall Balls
Bicep curls 3x10
Bent over row followed by upright row. ME-ME-ME (super sets)
METCON:
5 RFT
30 Double Unders
10 KBS
20 Wall Balls
Sunday, May 4, 2014
5-9 MAY, 2014
5 MAY 2014
Back Squat (5-5-3-3-1)
METCON:
15 Min AMRAP
400 meter run
ME Thrusters (95/65)
6 MAY 2014
Clean (5-5-3-3-1)
METCON:
For 16 minutes, every 2 minutes do:
20 Air squats
15 Push Ups
10 Burpees
7MAY 2014
Good Mornings (10-8-6-4)
Deadlift (5-5-5-5-5)
METCON:
15 Min AMRAP
6 Pull-ups
3 Push press (95/65)
1 Wall climb
8 MAY 2014
Strict Press (5-5-3+AMRAP)
Push Press (5-5-3+AMRAP)
METCON:
5 RFT
30 Double Unders
3 Cleans
10 Toes to bar
9 MAY 2014
Snatch
Mobility
Back Squat (5-5-3-3-1)
METCON:
15 Min AMRAP
400 meter run
ME Thrusters (95/65)
6 MAY 2014
Clean (5-5-3-3-1)
METCON:
For 16 minutes, every 2 minutes do:
20 Air squats
15 Push Ups
10 Burpees
7MAY 2014
Good Mornings (10-8-6-4)
Deadlift (5-5-5-5-5)
METCON:
15 Min AMRAP
6 Pull-ups
3 Push press (95/65)
1 Wall climb
8 MAY 2014
Strict Press (5-5-3+AMRAP)
Push Press (5-5-3+AMRAP)
METCON:
5 RFT
30 Double Unders
3 Cleans
10 Toes to bar
9 MAY 2014
Snatch
Mobility
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