R3Z - 140930

Buy in/Mobility:

12 Minute AMRAP

Cobra pose -> Down Dog - > Inch worm for 20ft
Bear Hug Squat x 10
C2B Pullups x 5

70% pace - Just get warmed up

Strength:

5 sets on 2:00 Intervals

Barbell Back Squat x 5 Progressive

Last 2 sets should be very challenging

Then:

Deadlift

Start 5 reps @55%
1 min - 5 reps @55%
2 min - 5 reps @60%
4 min - 3 reps @70%
6 min - 3 reps @80%
8 min - 1 rep @90%
11 min - 1 rep @ new PR

Conditioning:

Kettlebell Hell!

3 Minute 
20 Swings
10 Burpees
AMRAP Snatches

Rest 1:00

3 Minute
20 Swings
10 Burpees
AMRAP Clean&Press

Rest 1:00

3 minute
20 Swings
10 Burpees
AMRAP Goblet Squats

Rest 4:00 and repeat entire process

R3Z - 140929

Buy in:

10 minute AMRAP @70% pace

10 Goblet Squats
15 Hard Style Swings
10 Strict Push ups
5 Strict Chest to Bar Pullups

Work:

EMOM x 6 

CGDL(% based on clean numbers)

  1. 60% x 5 reps
  2. 70% x 5 reps
  3. 80% x 3 reps
  4. 90% x 3 reps
  5. 100% x 1 rep
  6. 110% x 1 rep

EMOM x 15

CGDL + Hang Clean + Shoulder to Overhead

5 Rounds of Wave Loading: 
1st Minute - 65%
2nd Minute - 75%
3rd Minute - 85%

Cash out:

3 Rounds For Time:
60 Double Unders
30 Wall Balls, 20/14
15 Deadlift, 225/155

Friday Challenge!

"Death by Death"

With a Running Clock…


1. Death by Power Clean, 205/135

at the 10:00 Mark:

2. Death by Power Clean, 185/115

at the 20:00 Mark:

3. Death by Power Clean, 155/95

at the 30:00 Mark:

4. Death by Power Clean, 135/85

Modified from CompTrain 

http://competitorstraining.com

If weights are above your current fitness level just perform Death by Power Clean at weight you can do to level 12.  

Scoring:

Every rep counts.  If you get to level 10 on the 205, 185 or 155 weights you completed all required reps at that weight and earned 75pts (Reps plus 20 bonus points) for that weight.  Otherwise score is just total number of reps completed before failure.  Example:  Completed Round of 8 plus 8 reps = 44.

Continue the 135/85 Death by for as long as possible.   

R3Z - Share the Pain

Mobility:

Balance Drills 12 minutes

Work:

HIGH FIVE!

40 Minute Partner AMRAP

One working on the barbell at a time.  Working at the same time for the “high five” elements.

50 Hang Power Cleans (95/65 or 20/12 kettlebells)
50 High Five Burpees
50 Shoulder to Over Head (must come to full lock out)
50 High Five Situps
50 Front Squats
50 High Five Pushups
50 Pullups

Catch:  Both partners must complete 1 Lap every 4 Minutes.

R3Z - Coach’s Workout

Mobility:

7 minutes to open Hips and Shoulders

Buy in:

3 Rounds @70%
Row 250m
10 OHS 95/65lbs
ME UB MU

Forced Rest :90 b/n rounds

Cap 10:00

Strength:

HBBS 6×4 @70%

On 2:30 Intervals

Then:

8 Minute to find your 5RM Strict Press

Heavy Met-con:

AMRAP 10 Minutes
3 Squat Clean 185/115lbs
6 Bar Facing Burpees
12 Toes to Bar

Cash out:

5 Rounds

Row 300m
Rest 2:00 b/n Rounds

R3Z - 140923

Mobility:

  • Couch Stretch
  • Banded Distraction
  • Dead Bug

Buy in:

3 Bears Swings

  • Baby Bear x 20
  • Momma Bear x 15
  • Papa Bear x 10

Work:

4 Bars 

1,2,3,…..,9,10

  1. Strict Press
  2. Strict Pullup
  3. Hang Squat Clean
  4. Deadlift

R3Z - 140922

Mobility:

2 Rounds in ~12 minutes

Couch Stretch - 1:00/leg

Banded Shoulder Distraction - 1:00/arm

Dead Bug - 1:00

Buy in:

EMOM x 5

Segmented Power Clean + Hang Power Clean + Power Clean

Focus on POSITION, POSITION, POSITION!!!

Work:

EMOM x 4

TnG PC x 5 @60%

Rest 1:00

EMOM x 4

TnG PC x 3 @70%

Rest 1:00

EMOM x 4

PC x 1 - Start @80% and move up 5% after every successful lift

Rest 3:00

Strength:

HBBS x 3– NO RACK!  On :30 intervals 4 Triples @~70%. 

Rest 2 minutes and repeat.

Cash out:

5 Minute AMRAP

KB Thurster (24/16) x 5/arm

Pullups x 5

Friday Challenge!

Level up!

Start:

50kg men/40kg women Squat Clean to overhead x 15 for time.

  • A new level begins every 3:00.
  • If you complete all reps within 3:00 rest the remainder then move up 1 level  
  • Levels progress 10kg for men, 5kg for Ladies.
  • If you fail to complete all reps within the allotted 3:00, WOD is over once the 15 reps are completed.
  • Score is the last level completed and time completed reps.
  • Example:  Level 90kg competed 4:12.

Any Questions?

3…2…1….GO!!