MetCon / Strength & Power / Strength & MetCon 12.16.13

 

Might be gettin time for another Trampoline WOD!

Might be gettin time for another Trampoline WOD!

MetCon:

6 rounds, 3:00 AMRAP each round, 1:00 rest between rounds:

3 Power Clean (155/105#)
6 Push Ups
9 Air Squats / 9 KTE

Perform Air Squats on Rounds 1, 3, 5 and KTE on Rounds 2, 4, 6.

Pick up where you left off on the previous round for one total round and rep count.

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%

Strength & MetCon:

Snatch: 3-3-3-3-3
+
Bench Press: 10-8-6-4
+
EMOM 8:00
7 Jumping Pull ups
5 Goblet Squats (50/30#)
3 Burpees

MetCon / Strength & Power / Strength & MetCon 12.13.13

Michelle W. enjoying some Bar-Facing Burpees.

Michelle W. enjoying some Bar-Facing Burpees.

MetCon:

KB/Pull up technique work: 10:00
+
For time:
40 KB Swings (53/35#)
20 Pull ups
30 KB Swings
15 Pull ups
20 KB Swings
10 Pull ups
10 KB Swings
5 Pull ups

Strength & Power:

Snatch: 2/60%, 2/70%, 2/75%, 1/80%, 1/85%, Heavy single
Clean & Jerk: 2+1/60%, 2+1/70%, 1+1/80%, 1+1/85%, Heavy single
Back Squat: 3/75%, 4 x 3/80%
SLDL: 5 x 3

Strength & MetCon:

Back Squat: 5-5-5-5-5
+
DB Press: 5-5-3-3-3
+
21-15-9 reps of:
Jumping Switch Lunges
Atomic Sit ups

MetCon / Strength & Power 12.12.13

Brian C. and Nic G. tackle "Omar"

Brian C. and Nic G. tackle “Omar”

MetCon:

NOT for time: 50 Evil Wheels
+

For Total Time:
A. 5 Rope Climbs
B. 50 Push Press – (95/65)
C. 100 Ab Mat Sit-ups
D. 150 Double Unders

Rest exactly 3:00 Min between each part.  Once you start one portion, you must complete it before moving on.

Strength & Power:

Clean & Jerk: 3+1/60%, 3+1/65%, 2+1/70%, 4 x 2+1/75%
Clean Pull: 4 x 3/100%
Front Squat: 2/70%, 2/75%, 3 x 2/80%
SLDL: 5 x 3

MetCon / Strength & Power / Strength & MetCon 12.11.13

 

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

MetCon:

Omar

For time:
95/65 pound barbell Thrusters, 10
15 Bar-facing burpees
95/65 pound barbell Thrusters, 20
25 Bar-facing burpees
95/65 pound barbell Thrusters, 30
35 Bar-facing burpees

Strength & Power:

Clean & Jerk: 3+1/60%, 3+1/65%, 2+1/70%, 4 x 2+1/75%
Clean Pull: 4 x 3/100%
Front Squat: 2/70%, 2/75%, 3 x 2/80%
SLDL: 5 x 3

Strength & MetCon:

“Bear Complex”
5 rounds, 7 cycles per round, :90 RI

Power Clean
Front Squat
Push Press
Back Squat
Push Press from behind neck

 

MetCon / Strength & Power 12.10.13

5:30 class getting ready to rock.

5:30 class getting ready to rock.

MetCon:

Pull up Progression
+
For time:
Row 1000 m.
100 KB Swings
25 Pull ups

Strength & Power:

Week 5 of the current cycle:

Snatch: 3/60%, 3/65%, 2/70%, 3 x 2/75%
Snatch Pull: 4 x 3/100% (of snatch)
Back Squat: 3/70%, 4 x 3/75%
Push Press: 5/70%, 5/75%, 3 x 3/80%

MetCon / Strength & Power / Strength & MetCon 12.09.13

"I know that contact lens is here somewhere."

“I know that contact lens is here somewhere.”  Advanced WOD enjoying Tabata Push ups.

MetCon:

10:00 AMRAP:
10 Pull Ups
50 Double Unders

+ (No Rest Between)

10:00 AMRAP
10 Knees to Elbows
50 Double Unders

Compare to 07.25.13

Strength & Power:

Week 5 of the current cycle:

Snatch: 3/60%, 3/65%, 2/70%, 3 x 2/75%
Snatch Pull: 4 x 3/100% (of snatch)
Back Squat: 3/70%, 4 x 3/75%
Push Press: 5/70%, 5/75%, 3 x 3/80%

Strength & MetCon:

Turkish Get up: 10:00 to heavy single on each side
+
Deadlift: 5-5-3-3-1-1-1
+
5 rounds for time:
4 Clean & Jerk (95/65#)
6 Bar hop Burpees
8 Anchored Sit ups

MetCon / Strength & Power 12.07.13

Picture day for the EAD/CFAH coaches. Thanks Josh P. for the great photos!

Picture day for the EAD/CFAH coaches. Thanks Josh P. for the great photos!

MetCon:

Pull up Progression
+
 “Fight Gone Bad” format:

3 rounds, 1:00 at each station, no transition break between stations, 1:00 rest at the end of each round.

KB Swings (50/30#)
AbMat Sit ups
Pull ups
Rowing (cal.)
Burpees

Strength & Power:

Power Snatch: 5 x 2/70%
Snatch Push Press + Overhead Squat: 4 x 3+1/70%
Clean & Jerk: 2+1/65%, 2+1/70%, 2 x 1+1/75%, 3 x 1+1/80%

MetCon / Strength & Power / Strength & MetCon 12.06.13

Nelson MandelaMetCon:

15:00 to find a Deadlift  1 RM
+
J.T.

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Strength & Power:

Power Snatch: 5 x 2/70%
Snatch Push Press + Overhead Squat: 4 x 3+1/70%
Clean & Jerk: 2+1/65%, 2+1/70%, 2 x 1+1/75%, 3 x 1+1/80%

Strength & MetCon:

Press: 5-5-3-3-1-1
+
Front Squat: 5-5-3-3-1-1
+
21-15-9
Deadlifts (185/125#)
KTE

 

 

MetCon / Strength & Power 12.05.13

5 AM'ers lighting it up.

5 AM’ers lighting it up.

MetCon:

Pull up progression
+
DB Snatch technique work: 7:00
+
15:00 AMRAP
25 Dbl. Unders
12 DB Snatch (45/25#)
12 Atomic Sit ups

Strength & Power:

Recovery Week

Clean & Jerk: 2+1/60%, 2+1/65%, 2+1/65%, 2+1/70%, 2+1/70%, 2+1/70%
Clean Pull: 2/90% (of Clean), 2/90%, 2/95%, 2/95%
Front Squat: 5 x 2/70%

MetCon / Strength & Power / Strength & MetCon 12.04.13

 

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

MetCon:

Competition Wednesday!

Pull up progression
+
“Jack”
20:00 AMRAP
10 Push Press (115/85#)
10 KB Swings (50/30#)
10 Box Jumps (24/20″)

Strength & Power:

Recovery Week

Clean & Jerk: 2+1/60%, 2+1/65%, 2+1/65%, 2+1/70%, 2+1/70%, 2+1/70%
Clean Pull: 2/90% (of Clean), 2/90%, 2/95%, 2/95%
Front Squat: 5 x 2/70%

Strength & MetCon:

Clean & Jerk: 3-3-3-1-1-1
+
Hip/Back Extensions: 3 x 12
+
EMOM 10:00
5 Wall Ball Shots
5 Anchored Sit ups
5 OH Lunge Steps