03272014

Barbell:
5x1+2 Power Clean + Push Jerks
5x3 jerks

Strength:
4x3 Deadlifts @ 90%
4x3 Front Squats @ 90%

Conditioning:
For time:
21 thrusters 95#
21 burpees
18 thrusters 95#
18 burpees
....
....
3 thrusters 95#
3 burpees

or

21-15-9
Thrusters 95#
Burpees

Chelsea Exclusive:
run

03262014

Barbell:

5x2 - Hang Power Snatch @ 70%

4x5 @ Snatch Pull (Banded)

Strength:

Bench Press
1x1 @ 100%
5x3 @ 87.5%

WOD:

4RFT
5 Power Cleans @ 95
10 Thrusters @ 95
15 Box Jumps 24 inches

1 minute rest then
3 min row for MAX distance

Cash Out:
9 Sets of pull ups (3 regular, 3 chin, 3 wide)
1 regular 1 chin 1 wide x 3 (do same amount for all)*trapz try 6 out*

3x 8 weighted dips
3x15 ebs

READ THIS
http://catalystathletics.com/articles/article.php?articleID=1787

03252014

Barbell:

5x1+2 - 1 Hang Clean + 2 Jerks

4x5 - Bent Over Rows

Strength:

4x3 - Back Squat Last @ 90%

WOD:

AMRAP 12

4 DL @ 95
8 Lunges @ 95
12 T2B
24 DU's

Cash Out:
Pyramid Style Pull-ups you already know the deal
4x10 Leg Raises

03212014

Barbell:

4x3+1 - Power Cleans + Push Jerk @ 75%

Strength:

3x3 - Front Squat , Last set @ 75%

3x3 - Deadlift , Last set @ 75%

WOD:

Open Workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

Cash Out:

9 x Max Pull Ups (talk to me about this)
3x20 sit ups

Next week were going to be starting the armstrong pull-up program and following it strictly in our cashout every day. Also, I am thinking about changing the structure of our programming to have a third squat day.

check this link:
http://armstrongpullupprogram.com/wp-content/uploads/2013/07/Armstrong-Pullup-Program-Printable-Tracker.pdf

03182014

Barbell:
7x1 Hang clean + jerk
4x3 jerks

Strength:
3x3 HBBS @ 75%

Conditioning:
AMRAP 10
5 Bar facing burpees
10 FS 95#/65#
15 kbs 24kg




Danny with the big 300# Jerk!!!

03172014

Barbell:

7x1 - Hang Snatch

4x3 - 3 pause snatch pull(2 " from floor, below knee, hip)

Strength:

3x3 - Strict Press @ 75%

WOD:

5,4,3,2,1
clean @ 115
10,8,6,4,2
S2O
12 box jumps

Cash Out:
5x8 Press @ 50%
5xfail Pull ups

03142014

This is the swang for either Thursday or Friday, workout one day, rest the other.

Barbell:
5xSHANKLE COMPLEX

Strength:
5x3 FS @ 80%
5x3 Deadlifts @ 80%

Conditioning:
AMRAP 12
3 cleans 155#
6 k2e
9 KBS 52#

or

Grace
For time:
30 C&J 135#

Cashout:
make up missed cashouts

Enjoy some PIE on PI day

03122014

Barbell:
4xNORTH COMPLEX (SNATCH HIGH PULL, SNATCH, OHS) AHAP - focus on controlling the bar at all times
4x3 Snatch Balance

Strength:
Bench heavy single @ 95%
3x5 Bench @ 82.5%

Conditioning:
8 row sprints
1 min on 1 min off

part 2: make up a missed workout, or do an additional light conditioning

Cashout:
Pull up ladder
make up any missed cashouts, or gymnasty

03112014

Barbell:
4x2+1 Clean and Jerk (2rm)
4x3 heavy jerks from blocks

Strength:
5x3 HBBS @ 80%

Conditioning:

3 Rounds for Max Reps
1 min Burpees
1 min Thrusters (45/30)
1 min Box Jumps (24/20)
1 min KB Swings (24/16)
1 min DU
1 min Rest

Cash Out:
Band Pull Throughs 3x10
Dips 3x8
Handstand practice 10 mins

THE BOIZ GOIN' HEAD 2 HEAD

03102014

Monday March 10th, 2014

Barbell:

4x2 - Snatch from floor (HEAVY AS ALL HELL)

4x5 - Snatch Deadlift

Strength:

5x3 - Strict Press @ 80%

WOD:

100' Walking Lunges

50 Push Ups

25 K2E

50 Air Squats

25 Pull Ups

50 Sit Ups

100' Farmers Carry

Cash Out:

5x7 @ 50% Press

5xFail Pull ups (1 Minute Rest)

03072014

Friday, The 7th of March

Barbell:

4x2 - Power Clean & Push Jerk (2RM)

Strength:
FOR SPEED
5x3 - Front Squat(last 2 sets @ 70%)

5x3 - Deadlfit(last 2 sets @ 70%)

WOD:
14.2

Check the games website, this ones a bit tricky to write.

Cash Out:
adductor/abductor
EBbbs

03062014

REST DAY.

03052014

Wednesday, the 5th of March

Barbell:

4x2 - Power Snatch(2RM)

4x3 - Snatch Balance

Strength:

Heavy Single @ 100%
then
5x3 @ 90%

Metcon:

1000m Row
then
18-12-6
Push-Ups
9-6-3
Snatch @ 135
then 100 DU's

Cash Out:
Pull-Up ladder, 3x6 Dips(weighted)

Trapz Exclusive:

12m AMRAP

150 wall balls
90 DU's
30 Muscle Ups

03042014

Barbell:
7 x SHANKLE COMPLEX [1 deadlift, 3 pulls, 1 squat clean, 2 jerks]


Strength:
4x3 HBBS @ 70%

Conditioning:
4 Rounds for time:
8 Thrusters (95)
8 bar facing burpees
8 pull ups

Trapz Exclusive:
Crossfit.com wod 3-4-14
5 rounds for time:
1000 m row
30 hip extensions
30 GHD situps

Cashout:
abductor
back flipz

03032014

OK we are back boys! no more bull shit.

Barbell:
4x1 - 3 Position Snatch(floor,hang(below knee), hang)

4x5 - Snatch grip DL

Strength -
4x3 - Strict Press @ 70%

WOD:

AMRAP 8
5 DL @ 115
7 Box Jumps @ 24
9 T2B

Cash Out:
Press 5x6 , 60% ,
3xfail strict pull ups

Trapz Exclusive:
consult at the gym