MetCon / Strength & Power 01.02.14

 

Partner Burpees on a Sunday morning.

Partner Burpees on a Sunday morning.

MetCon:

For Time:
50 Double Unders (3:1)
50 One Arm Russian KB Swings (35/20#) (alternate arms)
Row 500 M
50 Box Jumps (24/20)
50 Ab Mat Sit Ups
Row 500 M
50 Air Squats
50 Push ups (hand release, no knee caps touching)
Row 500 M
50 Double Unders (3:1)
50 One Arm Russian KB Swings (35/20#) (alternate arms)
Strength & Power:

Power Snatch: 3/70%, 3/75%, 2 x 2/80%, 2 x 2/85%
Power Clean + Push Jerk: 3 x 1+1/75%, 2 x 1+1/80%
Overhead Squat: 2 x 2/80%, 3 x 2/85%

MetCon / Strength & Power / Strength & MetCon 12.30.13

Kristen and Coach Kate holding L sits for time.

Kristen and Coach Kate holding L sits for time.

MetCon / Strength & MetCon:

Snatch: work up to a heavy single
+
 “Bergeron Beep Test”

EMOM for as long as possible:
7 Thrusters (75/55#)
7 Pull ups
7 Burpees

This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment.
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure.  Basically this is a test of “Whatcha-got?”  So… lets see whatcha-got. 

By the way…Spealler got 17 rounds + 16 reps.

Strength & Power:

Snatch: 2/75%, 1/80%, 3 x 1/85%
Clean & Jerk: 1+1/75%, 1+1/80%, 1+1/85%
Clean Pull: 2/90%, 2 x 2/95%
Back Squat: 3/75%, 2/80%, 2 x 2/85%

MetCon / Strength & Power 12.28.13

 

Can't get enough of those Burpees!

Can’t get enough of those Burpees!

MetCon:

“Satan’s Whiskers”
3 rounds for time:
10 Chest-to-Bar Pull ups
10 Front Squats (165/115#)
10 Burpees

Compliments of Ben Bergeron at CompetitorsWOD.com

Strength & Power:

Snatch: 2/70%, 2/75%, 1/80%, 1/85%, 1/90%, Heavy Single
Clean & Jerk: 2+1/60%, 2+1/70%, 1+1/80%, 1+1/85%, 1+1/90%, Heavy Single
Back Squat: 2/75%, 2/80%, 2/85%, 2RM
Good Mornings: 5 x 3

MetCon / Strength & Power / Strength & MetCon 12.27.13

Andrea P. setting up for Ring Rows.

Andrea P. setting up for Ring Rows.

MetCon:

Wall Ball technique: full ROM and steady rhythm
6 x 15 reps unbroken with 1:00 rest between sets
+
For time:

10-9-8-7-6-5-4-3-2-1 reps of
KB swings (53/35#)
Atomic Situps

Strength & Power:

Snatch: 2/70%, 2/75%, 1/80%, 1/85%, 1/90%, Heavy Single
Clean & Jerk: 2+1/60%, 2+1/70%, 1+1/80%, 1+1/85%, 1+1/90%, Heavy Single
Back Squat: 2/75%, 2/80%, 2/85%, 2RM
Good Mornings: 5 x 3

Strength & MetCon:

same as MetCon

MetCon / Strength & Power 12.26.13

 

Nothing like a little holiday competition!

Nothing like a little holiday competition!

MetCon:

Tabata Intervals (8 x (:20 on / :10 off)):
Push ups – hand release, no kneecaps touching
Squats – bottom-to-bottom
(2:00 between movements)

+

3 rounds for time:

20 Stick Jumps (24/20″)
20 Pull ups
20 AbMat Sit ups

Strength & Power:

Clean & Jerk: 2+1/60%, 2+1/65%, 2+1/70%, 2+1/75%2+1/80%, 2+1/RM
Clean Pull: 3/100%, 3/105%, 2 x 3/110%
Front Squat: 2/70%, 2/75%, 2/80% 2/85%, 2RM
SLDL: 3 x 5

MetCon / Strength & Power / Strength & MetCon 12.23.13

Winter Wonderland WOD in full swing.

Winter Wonderland WOD in full swing.

MetCon:

Push Press: 3-3-3-3-3 (build to 3RM)
+
EMOM 12:00*
1 Power Clean (75% of 3RM from above)
3 Push Press
5 Front Squats
+
75 Dbl. Unders or 300 Singles for time (5:00 cap)

*Sit out next round if unable to complete.

Strength & Power:

Snatch: 3/60%, 3/65%, 2/70%, 2/75%, 2/80%, 2RM
Snatch Pull: 3/100%, 3/105%, 2 x 3/110%
Back Squat: 3/70%, 3/75%, 3/80%, 3RM
Push Press: 3/70%, 3/75%, 2/80%, 1/85%, 1RM

Strength & MetCon:

Same as MetCon!

MetCon / Strength & Power / Strength & MetCon 12.20.13

 

Mike O. feels their pain.

Mike O. feels their pain.

MetCon:

 TGU/Deadlift Form and Technique Work
+
AMRAP in 10:00 of alternating Turkish Get Ups (50/30#)
+
3 Rounds for Time:
12 Deadlifts (225/155#)
24 Box Jumps (24/20″)

Strength & Power:

Snatch: 2/60%, 2/70%, 2/75%, 1/80%, 1/85%, 1/90%, Heavy Single
Clean & Jerk: 2+1/60%, 2+1/70%, 1+1/80%, 1+1/85%, 1+1/90%, Heavy Single
Back Squat: 3/75%, 2 x 3/80%, 2 x 3/85%
Good Morning: 5 x 3

Strength & MetCon:

Front Squat: 5-5-3-3-3-1-1
+
KB Swings: 3 x max. unbroken (100 cap.)
+
15-12-9 reps of:
Overhead Plate Lunge Steps (45/25#)
Plate Jump Burpees

MetCon / Strength & Power 12.19.13

 

Best of luck and safe travels to our good friend and in-house photographer, Josh P. Have fun in New Zealand!

Best of luck and safe travels to our good friend and in-house photographer, Josh P.
Have fun in New Zealand!

MetCon:

Clean and Thruster Form and Technique Work
+
In 10:00 Min. work up to a moderately heavy thruster weight (around 70-80 % 1RM)
+
5 sets for Total time of:
10 Burpees
15 Thrusters (75/55#)
20 KB Swings (50/30#)

Rest 2:00 Min Between Sets

(Scale reps to 5,10,15 if sets take more than 3:00 min)

Strength & Power:

Clean & Jerk: 3+1/60%, 3+1/65%, 2+1/70%, 2+1/75%, 3 x 2+1/80%
Clean Pull: 2 x 3/100%, 2 x 2/105%
Front Squat: 2/70%, 2/75%, 2/80%, 3 x 2/85%
SLDL: 5 x 3

MetCon / Strength & Power / Strength & MetCon 12.18.13

The lady herself.

The lady herself.

MetCon:

“Helen of Troy”

3 rounds for time
Row 500 m.
21 KB Swings (50/30#)
12 Pull ups

Strength & Power:

Clean & Jerk: 3+1/60%, 3+1/65%, 2+1/70%, 2+1/75%, 3 x 2+1/80%
Clean Pull: 2 x 3/100%, 2 x 2/105%
Front Squat: 2/70%, 2/75%, 2/80%, 3 x 2/85%
SLDL: 5 x 3

Strength & MetCon:

Clean & Jerk: 5 x 2+1/ build
+
GHD Sit ups: 3 x 12
+
Tabata Intervals:
Switch Lunges
Push ups ( hand release)
Ball Slams

MetCon / Strength & Power 12.17.13

Transition speed is critical in the longer holiday WODs.

Transition speed is critical in the longer holiday WODs.

MetCon:

Pull Up Progression
+
For Time:
800 m Row
30 Back Squat (75/55) (From Ground)
30 Jumping Pull ups
400 m Row
20 Back Squats
20 Jumping Pull Ups
250 m Row
10 Back Squats
10 Jumping Pull Ups

Strength & Power:

Snatch: 3/60%, 3/65%, 2/70%, 2/75%, 3 x 2/80%
Snatch Pull: 2 x 3/100%, 2 x 3/105%
Back Squat: 3/70%, 3/75%, 3 x 3/80%
Push Press: 5/70%, 5/75%, 3/80%, 2 x 3/85%