9/11/13

Warm-Up:
500m row
3 rounds
5 pull ups
10 pushups
15 situps
20 air squats

Strength:
Work up to a 5RM of Sumo Deadlifts

Metcon:
Donny
21-15-9-9-15-21
Deadlift 225/185/155/135
Burpees


Skill:
10RFT
20 DU's

9/10/13

Warm-up:
Row 500m
Spend 10 mins working on clean form

Strength:
Olympic Pause Front Squat
You will need to go lighter for this, because you are going to hold the bottom of the front squat for 5 secs.
Do not count 1,2,3,4,5 because under load you will go fast. Count, 1-one thousand, 2-one thousand, etc.

OTM for 10 mins
10x1

Metcon:
20 AMRAP
1,2,3,4,5,6, etc.
2,4,6,8,10,12, etc
Power clean 155/115
Pull-ups

Scale this by using less weight on the power clean if you need to remember intensity is the key.

9/9/2013

Good Monday morning! We are officially going to start our strength cycle so everyone get ready.

Warm-up:
3 rounds
10 push-ups
20 sit ups
30 air squats

Strength: You will need to take your 1 rep max x.9= Training MAX
Back Squat
5 reps @ 65% TM (Training MAX)
5 reps @ 75% TM
5+ Reps @ 85% TM

Your goal is get over five reps on the last set.

Metcon:
5RFT
400m run
30 Wallballs

9/6/13

Good morning Frigid Fans, got some fun stuff planned for this Friday so hope you are ready!

Warm-up:
Row 500m
100 singles or 50 DU's
accumulate 1 min in a handstand
10 lunges
4 inch worms

Strength:
Pause squats
5-5-5-5-5
Perform a squat and hold the bottom position for 3 to 5 seconds. If possible have someone else count for you, because when under load you are going to want to count faster. Use a lighter weight as this will be difficult.

Metcon: Rx'd
Jake the Snake
10-9-8-7-6-5-4-3-2-1 Jerks 185/145 do not use the racks, weight starts from the ground
2-4-6-8-10-12-14-16-18-20 Pull-ups do them strict if possible

Scaled:
10-9-8-7-6-5-4-3-2-1 Jerks 155/135/115/95
2-4-6-8-10-12-14-16-18-20 Pull-ups/ banded pull-ups/ jumping pull-ups

Have some fun today!

9/5/13

Alright gang today is a rest day but for those of you who have less than ideal schedules like myself here is a workout to keep you busy. Today we are going to keep it pretty simple and focus on just our cardio systems, so even if this is your rest day you can get some recovery work in.

Warm-up:
Run 400m
10 leg swings
10 walking lunges
10 air squats
10 push ups
10 pullups

Strength: Even you are feeling up to it!
Power clean
5-5-5-5-5

Metcon:
3RFT
500m row or 800m run
12 Burpees
21 Box Jumps 24/20"

If you are more familiar with the olympic lifts and are looking for some solid practice I would suggest the following.

Snatch Complex
5 Sets across of: Power snatch +Hang Squat Snatch+ Squat Snatch+OHS- pick a weight you can do with no misses

Clean and Jerk Complex
3 Sets of 3 position pause Clean and Jerk
Super slow clean pull to below knees, pause for 2 full seconds. Continue pulling to above the knees, pause for 2 full seconds. Continue with super slow pull to mid thigh, pause for 2 full seconds then squat clean the weight and then jerk it.

9/3/13

Warm-up
400m run
100 singles or 50 double unders
10 walking lunges
10 high knees
10 leg swings

Strength:
3x8 Goodmornings

Metcon: Rx'd
Satans Whiskers
3 rounds
10 Chest to bar pullups
10 Front Squats 165/115
10 burpees

Scaled:
10 pullup
10 front squats 135/95
10 burpees

Mobilty:
Work on opening your hips using deep lunges

9/3/2013

Warm-Up:

5 inch worms

10 dislocates

3 rounds 

5 pull-ups 

10 push ups 

15 air squats

Strength:

Deadlift

3-3-3

Metcon: Rx'd and Scaled

AMRAP 20 min

8 burpees

8 toes to bar- knees to elbows- knees to parrellel 

8 box jumps 24/20in