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11/28/14 Strength and Olympic

Strength- Overhead Squats-  Find your 5 rep max


Olympic- Skill only- Snatch 

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ianmb74@hotmail.com

11/29/14

AMRAP 20 Minutes (finish as much as possible, if you finish start over again)-


50 x Med ball squat cleans (20/14lbs)

50 x Double Unders

40 x Sprint Drivers

40 x KB Swings (55/35 lbs)

30 x Pull Ups

30 x Bar Facing Burpees

20 x Cleans (135 /95 lbs)

20 x Shoulders to Overhead (135/95 lbs)

10 x Snatches (135/95 lbs)

10 x Ab Roll outs

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ianmb74@hotmail.com

11/28/2014




Fight Gone Bad!!!!

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ianmb74@hotmail.com

11/26/2014

Buy In:
Clean and Jerk technique and warm up


WOD: Grace with a twist :)

30x Clean and Jerks (95lbs)
*At the top of every minute starting at 0:00 complete 5 burpees*

C/0: 100 turkey sit ups for time!

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ianmb74@hotmail.com

11/25/2014

Buy In:
Push Press 5 set of 3 reps @ 70%
EMOM

WOD:
15'AMRAP
Chest to bar pull ups x5
Single Leg Deadlifts  x10 total (95/65lbs)
Double Unders x30


C/0: Open Gym

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ianmb74@hotmail.com

11/24/2014

Buy In:
Snatch Complex (Technique)
Power, Hang, Squat Snatch
Every other minute on the minute for 15', Increase weight as technique allows

WOD:
4 Rounds for Time
5x Hang Snatch (135/95lbs)
10x Push Ups
25x Air Squats

C/0: Stretch

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ianmb74@hotmail.com

11/22/2014

Chipper Saturday!!! (inspired by the Corridor Competition)

50x Wall Balls (20/14lbs)
40x Pull Ups
30x Power Cleans (95/65lbs)
20x Burpee Box Jumps (20")
100x Double Unders

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ianmb74@hotmail.com

11/21/2014

Buy In:
Skill work for Push Jerks and continuous T2B

WOD:
21x Push Jerks (48% of 1 rep MAX)
15x T2B
15x Push Jerks
15xT2B
9x Push Jerks
15x T2B

C/O:
Open Gym

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ianmb74@hotmail.com

11/20/2014

Buy In:
Pendlay Rows:
5 reps EMOM for 5' you can increase your weight if form and technique allows

WOD:
15' AMRAP
10x Ring Dips
15x SDLHP (95/65lbs)
30x Sit ups

C/o:
Use your rings to work on ring muscle up skill

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ianmb74@hotmail.com

11/19/2014

Buy In: Warm Up and get your hips loose

WOD:
3 Rounds For Time:
15x Thrusters (95/65lbs)
20x Box Jumps (24/20")

C/O: Open Gym

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