R3Z Kettlebell

Mobility:

12 Minutes - Pick 3-4 movements to get ready

Couch Stretch

Banded Distraction for Shoulders

Deadbug

Shoulder Dislocates

Deep Squat Positioning\

Foam Roll

Work:

Deep 6

20 Minutes to Accumulate as Many QUALITY rounds as possible.

Then:

With Partner:

Double KB Complex

{Squat + Press L + Squat + Press R + Squat + Press} x 2

Strict Pull ups x 7

20 Minutes to Accumulate as Many QUALITY rounds as possible.

Cash Out:

100 KB Snatches FOR TIME

Competition Prep

Warmup:

Standard Barbell Warmup

Olympic:

12 Minutes to Establish heavy Single

1-stop Clean & Jerk

- Pause for 2 count just above knee

Work:

5 Minute AMRAP

5 Front Squats @185/135

5 Burpees

5 BJSD 30/24

Then:

15-10-5-10-15

Double KB

Swing

Squat

Renegade Row

Competition Prep WOD

Mobility:

Take 15 minutes to get warmed up and work to a moderate snatch

Work:

5-4-3-2-1

Snatch (full) @80kg

Wall Walk

Double Under x 10

  • Full Snatch = with a squat
  • DUx10 means 10 x round so it is 50/40/30/20/10
  • Grinder Pace

Then:

5-4-3-2-1

Clean (full) @95kg

Weighted Chin up @24kg

C2 Cal x 10

  • Full Clean = with a squat
  • C2 is 10 x round so it is 50/40/30/20/10
  • Grinder Pace

Friday Challenge!

Up ‘n Down

10 Overhead Squats

20 Thrusters

30 Power Cleans

40 Double Unders

50 Calorie Row

40 Double Unders

30 Power Cleans

20 Thrusters

10 Overhead Squats

Big Dog:  115m/95w 

Mortal:  105m/80w 

Buttercup: 95m/65w

R3Z- Bodyweight

Mobility:

Animal Flow Drills (12 Minutes)

Work:

With a partner - 4 8 Minute AMRAPs Rest 3:00/between

Stations #1

20 cal C2

20 Burpees

Station #2

1 Rope Climb (Legless if possible)

10 Deadlift (Trap bar, Barbell or KB all acceptable)

Station #3

3 Wall Walkers

30 DUs (90 singles)

Stations #4

Cindy

140716 - Competition Prep

Mobility:

Just get ready for goodness sake

Work:

Find 3RM Strict Press

Then:

Find 2RM Push Press

Then:

Find 1RM Split Jerk

Conditioning:

OPT Repeatability Test

3 rounds, at max effort:

  • Row 250m
  • 10 Kettlebell Swings 70/53lbs
  • 10 Burpees
  • 10 Kettlebell Swings 70/53lbs
  • 10 Burpees
  • 10 Kettlebell Swings 70/53lbs
  • Row 250m

Rest 12 minutes between rounds.

R3Z - Kettlebell

Mobility:

Primal Movement Drills

Then:

1 Pullups Every :15 for 5:00

Add weight where appropriate

Buy in:

R3Z Warmup #1

4 Rds - :35/:10

Swings

Ball Slams

Spiderman Climb

Star Jumps

Work:

R3Z Warmup #2

3 Rds/arm for quality

10 1-arm Swings

1 Get Down

10 Pushups

Then:

R3Z KB Circuit #1

4 Rds - :40/:05

Suitcase dead/Single leg RDL

Reverse Lunge to Press

Mountain Climbers

Swings

Compare 140220

 

140714 - Competition Prep WOD

Mobility:

Choice

Work:

Snatch x 2 on :90 Intervals

Beginning at 50% and add ~5% every :90

Then:

Clean & Jerk x 2 on :90 Intervals

Start at 50% and add ~5% every :90

Then:

HBBS 5x5

Heavier than last week on last two sets

Cash Out:

10 Minute AMRAP

S2O (135m/85w) x 10

BOB x 10

*shoulder to overhead means it can be anything as long as it is locked out - press, push press, push jerk, etc….

** BOB = Burpee over bar

140711 - Competition Prep WOD

Mobility/Buy In:

R3Z Standard Barbell Warmup

Work:

EMOM x 8

Halting Snatch Pull + Snatch + OHS

Start at 50% and add ~5% every minute

Rest 2:00

EMOM x 8

Halting Clean Pull + Clean + Jerk

Start at 50% and add ~5% every minute

Rest 2:00

EMOM x 10

Box Squat x 3 w/accommodating resistance

Focus on speed off the box

Rest 5:00

Then:

Friday Challenge

R3Z-Bodyweight

Mobility:

Primal Movement Drills

Buy in:

EMOM x 10

Swings x 20 + 10 Pushups

Descend Pushups by 1 every round

Work:

7 Minutes to build to highest rung

KB press

Pullup

Rest 3:00

7 Minute AMRAP

Back Stride Lunge x 10/10

Hollow Rock x 10

Rest 3:00

7 Minute to build to highest rung

Wall Walker

Double Under rung x 10

Rest 3:00

Cash Out:

Death by Burpees