Snatch!

Hang Power Snatch 3-3-3-1-1-1

Rest of 5:00

As Many Rounds As Possible (AMRAP) in 15 mins:

15 Pushups

10 Kettlebell (Dumbbell) Swings

5 Burpees

We're back in town to do a few WODs this week. We'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!

No Group WODs this Week

Due to the fact that most (if not all) of us are in Chicago this week, there are not any group WODs this week. See you back on Monday, December 21. Cheers!

Max Effort Bench Press

M.E. Supine Bench Press 3-3-3-1-1-1

Rest 5:00

As Many Rounds as Possible in 12 mins:
3 Barbell Hang Power Snatch
6 Body Rows (barbell)
9 KTE

Scale the load to maintain bar speed on the snatch work.

Diving even deeper into Max Effort Black Box, we'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!

M.E. Front Squats

M.E. Front Squats 3-3-3-1-1-1

Rest 5:00

Every minute for 10 minutes:
DB Hang Power Clean 5
DB Front Squat 5
DB Split Jerk 5 (Alternate split right on odd rounds, split left on even rounds)


We'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!

Gymnastics & Run

Gymnastics Warmup/Skill Work:

3 sets of:
1. Kick up to handstand x 3 attempts
2. Kip attempts x 3
3. Dead-hang pull-ups x 5
(band assisted if necessary)

3 sets of:
1. Tuck L-hang x 10 seconds
2. Overhead squats x 10 reps
(men’s/women’s bar, training Bar, PVC)


Running WOD:

Run 40:20x5
40 seconds on, 20 seconds off for 5 rounds.
All out Efforts

We'll meet at 1145 in the 5th Deck of Roland Hall. See you there!

More Power Cleans

M.E. HANG POWER CLEAN 3-3-3-1-1-1

Rest 5:00

For Time:
10 Box Jumps
2 Pushups
9 Box Jumps
4 Pushups
8 Box Jumps
6 Pushups
...continue until you finish with
1 Box Jump
20 Pushups

More from MEBB today. Shoot for a new 3 Rep and 1 Rep max in the Hang Power Cleans, building off of last week. We'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!

M.E. Supine Bench Press 5-5-5-3-3-3

Rest 5:00

How many rounds can you complete in 15:00?

DB Hang Power Snatch 12 (6 / side)

Jump Rope Double Unders 25
15 Knees to Elbows

Some more MEBB today. Supine Bench Press is the "typical" Bench Press as you know it. Please double up on the platforms and make sure you have a spotter as you go for it. We'll meet at 1145 in the Lower Weight Room in Billard Hall.

Gymnastics Skill and Running

Gymnastics Based Warmup

5 sets of:
1. Kip attempts x 3
2. Dead-hang pull-ups x 5
(band assisted if necessary)

3 sets of:
1. Tuck L-hang x 10 seconds
2. Kettlebell swings x 10 (16/12 kg)


Running

For Time:
800m Run
1:00 Rest
600m Run
1:00 Rest
400m Run
1:00 Rest
200m Run


Today's WOD is intended to be supplemental to the Mon, Wed, Fri "core" days. We're here to work gymnastics and bodyweight control, with a short, intense, interval run following. If you feel you need to rest, please do, as the focus of this programming comes on the 3 days previously mentioned.

We'll meet at 1130 in the 5th Deck of Roland Hall. See you there!

Max Effort Power Cleans

from Max Effort Black Box:

M.E. Hang Power Clean 3-3-3-1-1-1

Rest 5:00

For Time:
10,9,8,7,6,5,4,3,2,1

Dips
Pull ups
DB Front Squats

Loading on DB of 50% of Bodyweight

Today we continue our new programming from MEBB. We'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!

Diving into Max Effort Black Box (MEBB)

Max Effort Front Squat 3-3-3-1-1-1


Rest 5:00


10,9,8,7,6,5,4,3,2,1 Reps for Time of the following


Horizontal Rows (aka Body row)
Back Extension
Clapping Push ups


I've recently been following and reading up on Coach Rutherford's Max Effort Black Box, and the programming is very well designed. I think it fits well into our weekly schedule and will be an added boost to our program.

We'll meet in the Lower Weight Room in Billard Hall at 1145. See you there!

press, press, Jerk!

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

We'll meet at 1145 in the lower weight room in Billard Hall. See you there!

Heavy Lifting

Deadlift 1-1-1-1-1-1-1 reps

We'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

We'll meet at 1145 in the lower weight room in Billard Hall. I'll bring bands and pvc pipes for those that use them. Plan to go all out and strive for a new PR (personal record)!

See you there!

Deadlifts

Deadlift 3-3-3-3-3

Unfortunately, I cannot make the WOD today due to a meeting. While I'm at it, I apologize for the lack of posts/WODs over the past two weeks. My recent schedule has been pretty hectic, so I haven't been able to run workouts (or even workout myself.) The good news is that we should be on a pretty consistent schedule for the next month.

Post weights to any comments.

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

We'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

I'll bring PVC pipes and we'll do this one down on the lower field at 1145. (If a few folks can help me carry them down, that would be great.) See you there!

Heavy Squats

Back Squat 5-5-5-5-5 reps

We'll meet in the Lower Weight Room in Billard Hall at 1145. See you there!

Goin' Overhead

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

We'll meet in the lower weight room in Billard Hall at 1145. See you there.

400m Sprints

Four rounds for time:
Run 400 meters
Rest 2 minutes

Since we're supposed to have some decent weather, I though we'd take advantage of it and go outside. We'll meet on the lower track at 1145. See you there!

Lunges and Situps

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

We'll meet on the lower track at 1145. (There are 50m markings on the track we can use.) See you there!