Showing posts with label snatch. Show all posts
Showing posts with label snatch. Show all posts
August 30, 2012
August 23, 2012
August 15, 2012
WOD Wednesday 8/15/12
AM
A) 7x1 1 Hang Power Snatch + 1 Power Snatch - Heavy - Rest 60 Seconds
B) 7x1 2 Power Clean + 1 Push Jerk - Heavy - Rest 60 Seconds
C) 3 x ME Ring Rows - Rest 45 seconds
D) 3 x 10 Reverse Hyper Extensions
PM
"Chelsea"
Every Minute, On The Minute for 30 minutes perform:
5 Pull ups
10 Push ups
15 Squats
Post Scores to Comments
A) 7x1 1 Hang Power Snatch + 1 Power Snatch - Heavy - Rest 60 Seconds
B) 7x1 2 Power Clean + 1 Push Jerk - Heavy - Rest 60 Seconds
C) 3 x ME Ring Rows - Rest 45 seconds
D) 3 x 10 Reverse Hyper Extensions
PM
"Chelsea"
Every Minute, On The Minute for 30 minutes perform:
5 Pull ups
10 Push ups
15 Squats
Post Scores to Comments
August 14, 2012
WOD Tuesday 8/14/12
Continuing the Outlaw cycle ...
AM
A) 5 x 1 Snatch off of the blocks (Knee High) - Heavy - Rest 60 seconds
B) 5 x 1 Clean off of the blocks (Knee High) - Heavy - Rest 60 seconds
C) 5 x 1 Back Squat - 100% of 3 Rep Max - Rest 2 Minutes
D) 3 x 5 Front Squat - Heavy - Rest 90 seconds
PM
A) 3 rounds of:
10 2 box lateral box jumps
15 Handstand Push ups
250m Row
B) Minute 1: 10 GHD sit ups + ME Muscle ups with remaining time
Minute 2: Rest
Minute 3: 15 GHD sit ups + ME Muscle ups with remaining time
Minute 4: Rest
Minute 5: 20 GHD sit ups + ME Muscle ups with remaining time
Post Scores to Comments
AM
A) 5 x 1 Snatch off of the blocks (Knee High) - Heavy - Rest 60 seconds
B) 5 x 1 Clean off of the blocks (Knee High) - Heavy - Rest 60 seconds
C) 5 x 1 Back Squat - 100% of 3 Rep Max - Rest 2 Minutes
D) 3 x 5 Front Squat - Heavy - Rest 90 seconds
PM
A) 3 rounds of:
10 2 box lateral box jumps
15 Handstand Push ups
250m Row
B) Minute 1: 10 GHD sit ups + ME Muscle ups with remaining time
Minute 2: Rest
Minute 3: 15 GHD sit ups + ME Muscle ups with remaining time
Minute 4: Rest
Minute 5: 20 GHD sit ups + ME Muscle ups with remaining time
Post Scores to Comments
August 13, 2012
WOD Monday 8/13/12
More from Outlaw ...
AM
A) Every Minute, On the Minute for 7 minutes perform:
2 Snatches @ 85%
Rest 2 minutes and perform:
1 Snatch @ 95% (3 attempts only)
B) Every Minute, On the Minute for 7 minutes perform:
2 Cleans @ 82%
Rest 2 minutes and perform:
1 Clean @ 92% (3 attempts only)
C) AMRAP 12 of:
50 Double Unders
7 Burpees
*Every round, increase the number of burpees by 7
PM
A) 3 x 3 1 Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 Overhead Squat - Heavy as Possible - Rest 60 seconds
B) 3 x 3 Flat Footed Clean Hi Pulls - Heavy as Possible - Rest 60 seconds
*Do A and B as a circuit
C) Every 25 seconds for 10 rounds, sprint 50 meters
Post Scores to Comments
AM
A) Every Minute, On the Minute for 7 minutes perform:
2 Snatches @ 85%
Rest 2 minutes and perform:
1 Snatch @ 95% (3 attempts only)
B) Every Minute, On the Minute for 7 minutes perform:
2 Cleans @ 82%
Rest 2 minutes and perform:
1 Clean @ 92% (3 attempts only)
C) AMRAP 12 of:
50 Double Unders
7 Burpees
*Every round, increase the number of burpees by 7
PM
A) 3 x 3 1 Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 Overhead Squat - Heavy as Possible - Rest 60 seconds
B) 3 x 3 Flat Footed Clean Hi Pulls - Heavy as Possible - Rest 60 seconds
*Do A and B as a circuit
C) Every 25 seconds for 10 rounds, sprint 50 meters
Post Scores to Comments
August 8, 2012
WOD Wednesday 8/8/12
AM
A) 7x1 2 3-stop Snatch Pulls + 1 Power Snatch - Heavy - Rest 60 seconds
B) 7x1 1 Power Clean + 2 Push Jerks - Heavy - Rest 60 seconds
PM
A) 50 Double Unders
10 Clean and Jerk (135#/ 95#)
50 Double Unders
10 Clean and Jerk (165#/ 115#)
50 Double Unders
10 Clean and Jerk (185#/ 135#)
B) 3 x ME Strict Pull ups - 45 second Rest
C) 3 x ME Deficit HSPU (6"/ 4") - 45 second Rest
D) 3 x 15 Reverse Hyper Extension - 45 second Rest
*Do B, C, and D in a circuit format, completing 1 set of each, before moving on to the next
Post Scores to Comments
A) 7x1 2 3-stop Snatch Pulls + 1 Power Snatch - Heavy - Rest 60 seconds
B) 7x1 1 Power Clean + 2 Push Jerks - Heavy - Rest 60 seconds
PM
A) 50 Double Unders
10 Clean and Jerk (135#/ 95#)
50 Double Unders
10 Clean and Jerk (165#/ 115#)
50 Double Unders
10 Clean and Jerk (185#/ 135#)
B) 3 x ME Strict Pull ups - 45 second Rest
C) 3 x ME Deficit HSPU (6"/ 4") - 45 second Rest
D) 3 x 15 Reverse Hyper Extension - 45 second Rest
*Do B, C, and D in a circuit format, completing 1 set of each, before moving on to the next
Post Scores to Comments
August 7, 2012
WOD Tuesday 8/7/12
Another Outlaw influenced day ...
AM
A) Snatch Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
B) Clean Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
C) Back Squat - 4 x 8 - 80% of 3 Rep Max - 2 minutes Rest
D) Front Squat - 5 x 2 - 5 second pause at bottom - 90 seconds Rest
PM
AMRAP 20 of:
100' Prowler Push (195#/ 130#)
5 Rope Climbs
Post Scores to Comments
AM
A) Snatch Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
B) Clean Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
C) Back Squat - 4 x 8 - 80% of 3 Rep Max - 2 minutes Rest
D) Front Squat - 5 x 2 - 5 second pause at bottom - 90 seconds Rest
PM
AMRAP 20 of:
100' Prowler Push (195#/ 130#)
5 Rope Climbs
Post Scores to Comments
August 6, 2012
WOD Monday 8/6/12
AM
A) 3 x 3 Snatch Grip Behind the Neck Push Press + 2 Overhead Squat - Heavy as Possible - Rest 60 seconds
* 1 rep would be 1 Press + 2 Overhead Squats. Complete this 3 times per set
B) 1 min ME Slapping Push ups
REST EXACTLY 1 MIN
C) AMRAP 8 of:
16 Alternating KB Snatch (53#/ 35#)
12 KB Thrusters (53#/ 35#)
8 Burpee Over Hurdles (30"/ 26")
REST EXACTLY 1 MIN
D) 1 min ME Slapping Push ups
PM
A) Snatch: 3x2@75%, 1x2@80%, 1x2@85%, 2x2@90%, 3x1@90%, 2x2@80% - Rest 60 seconds between sets
B) Clean & Jerk: 3x2@70%, 1x2@75%, 1x2@80%, 2x2@85%, 3x1@85%, 2x2@75% - Rest 60 seconds between sets
*A lot of you may have realized we take many parts of our workouts, or entire workouts from The Outlaw Way. I will give credit where credit is due, Rudy is an amazing programmer.
WOD B, C, D DEMO w David Charbonneau
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A) 3 x 3 Snatch Grip Behind the Neck Push Press + 2 Overhead Squat - Heavy as Possible - Rest 60 seconds
* 1 rep would be 1 Press + 2 Overhead Squats. Complete this 3 times per set
B) 1 min ME Slapping Push ups
REST EXACTLY 1 MIN
C) AMRAP 8 of:
16 Alternating KB Snatch (53#/ 35#)
12 KB Thrusters (53#/ 35#)
8 Burpee Over Hurdles (30"/ 26")
REST EXACTLY 1 MIN
D) 1 min ME Slapping Push ups
PM
A) Snatch: 3x2@75%, 1x2@80%, 1x2@85%, 2x2@90%, 3x1@90%, 2x2@80% - Rest 60 seconds between sets
B) Clean & Jerk: 3x2@70%, 1x2@75%, 1x2@80%, 2x2@85%, 3x1@85%, 2x2@75% - Rest 60 seconds between sets
*A lot of you may have realized we take many parts of our workouts, or entire workouts from The Outlaw Way. I will give credit where credit is due, Rudy is an amazing programmer.
WOD B, C, D DEMO w David Charbonneau
Post Scores to Comments
August 1, 2012
WOD Wednesday 8/1/12
AM
A) Push Jerk - Heavy Single
B) 5 rds of:
5 Push Jerks (185#/ 125#)
10 Burpees
1 Deadlift (405#/ 265#)
PM
A) Snatch - 7 x 1 at 90%
B) Ring Push ups - 5 x 10
C) Ring Rows - 5 x 10
WOD B DEMO w David Charbonneau and Ron Yellin
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A) Push Jerk - Heavy Single
B) 5 rds of:
5 Push Jerks (185#/ 125#)
10 Burpees
1 Deadlift (405#/ 265#)
PM
A) Snatch - 7 x 1 at 90%
B) Ring Push ups - 5 x 10
C) Ring Rows - 5 x 10
WOD B DEMO w David Charbonneau and Ron Yellin
Post Scores to Comments
July 30, 2012
WOD Monday 7/30/12
AM
A) Hang Power Clean - Heavy Single
B) 4 Handstand Push up (4" Deficit)
12 Hang Power Clean (185/ 125)
8 HSPU
8 HPC
12 HSPU
4 HPC
150 Double Unders
12 HSPU
4 HPC
8 HSPU
8 HPC
4 HSPU
12 HPC
PM
Snatch Pull + Snatch - Heavy Single
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A) Hang Power Clean - Heavy Single
B) 4 Handstand Push up (4" Deficit)
12 Hang Power Clean (185/ 125)
8 HSPU
8 HPC
12 HSPU
4 HPC
150 Double Unders
12 HSPU
4 HPC
8 HSPU
8 HPC
4 HSPU
12 HPC
PM
Snatch Pull + Snatch - Heavy Single
Post Scores to Comments
July 25, 2012
WOD Wednesday 7/25/12
AM
A) Banded Deadlift - 15 x 1 - 65% Bar Weight + 25% Band Tension
- Rest exactly 30 seconds between lifts
- Percentages off 1 rep Max
- Focus on speed through the movement
B) 5 Rounds of:
Max Effort Weighted Dips (25#/ 15#)
60 seconds Rest
C) Yoke Carry - 50 feet - Heavy as possible
D) 3 rounds of:
100 ft Yoke Carry (475#/ 325#)
15 Toes to Bar
100 ft Farmers Carry (165#/ 115#)
15 Toes to Bar
100 ft Yoke Carry
15 Toes to Bar
PM
A) Snatch off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
B) Clean off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
625# Yoke Carry w David Charbonneau
WOD DEMO w Christina Gloger
Snatch off the High Blocks w David Charbonneau
Clean off the High Blocks w Ron Yellin
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A) Banded Deadlift - 15 x 1 - 65% Bar Weight + 25% Band Tension
- Rest exactly 30 seconds between lifts
- Percentages off 1 rep Max
- Focus on speed through the movement
B) 5 Rounds of:
Max Effort Weighted Dips (25#/ 15#)
60 seconds Rest
C) Yoke Carry - 50 feet - Heavy as possible
D) 3 rounds of:
100 ft Yoke Carry (475#/ 325#)
15 Toes to Bar
100 ft Farmers Carry (165#/ 115#)
15 Toes to Bar
100 ft Yoke Carry
15 Toes to Bar
PM
A) Snatch off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
B) Clean off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
625# Yoke Carry w David Charbonneau
WOD DEMO w Christina Gloger
Snatch off the High Blocks w David Charbonneau
Clean off the High Blocks w Ron Yellin
Post Scores to Comments
July 23, 2012
WOD Monday 7/23/12
AM
A) Strict Press - Tempo: 5 seconds up, 5 second hold at the top, down quickly, and no pause at the bottom
- 5 x 2 - HEAVY sets
B) 7 rounds of:
200m run
5 Hang Squat Snatch (155#/ 105#)
1:1 Work : Rest Ratio
C) 5 X 10 Box Jumps
- Rest about 30 seconds between sets. Work on speed.
PM
Snatch: 3 x 1 @ 75%, 1 x 1 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, 2 x 1 @ 85%, 2 x 1 @ 80%
- rest 60 seconds between efforts
WOD A DEMO w Ron Yellin
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger
Post Scores to Comments
A) Strict Press - Tempo: 5 seconds up, 5 second hold at the top, down quickly, and no pause at the bottom
- 5 x 2 - HEAVY sets
B) 7 rounds of:
200m run
5 Hang Squat Snatch (155#/ 105#)
1:1 Work : Rest Ratio
C) 5 X 10 Box Jumps
- Rest about 30 seconds between sets. Work on speed.
PM
Snatch: 3 x 1 @ 75%, 1 x 1 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, 2 x 1 @ 85%, 2 x 1 @ 80%
- rest 60 seconds between efforts
WOD A DEMO w Ron Yellin
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger
Post Scores to Comments
July 12, 2012
WOD Thursday 7/12/12
A) Snatch - Heavy Single
B) 10 Deadlift (345#/ 225#)
20 Pull ups
30 Box Jumps
40 KB Swings (70#/ 53#)
50 Double Unders
40 KB Swings
30 Box Jumps
20 Pull ups
10 Deadlift
*Post Scores to Comments
B) 10 Deadlift (345#/ 225#)
20 Pull ups
30 Box Jumps
40 KB Swings (70#/ 53#)
50 Double Unders
40 KB Swings
30 Box Jumps
20 Pull ups
10 Deadlift
*Post Scores to Comments
July 9, 2012
WOD Monday 7/9/12
AM
A) Snatch - Heavy Single
B) Clean - Heavy Single
C) 500m Row
40 Double Unders
30 Ring Dips
20 Overhead Walking Lunge Steps (45#/ 25#)
10 Double KB Swings (2 53#/35# KBs) *Swing to eye level
5 Rope Climb
10 Double KB Swings
20 Overhead Walking Lunge Steps
30 Ring Dips
40 Double Unders
500m Row
PM
A) Strict Press - Heavy Single
B) Push Press - Heavy Triple
C) Push Jerk - Heavy 5
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A) Snatch - Heavy Single
B) Clean - Heavy Single
C) 500m Row
40 Double Unders
30 Ring Dips
20 Overhead Walking Lunge Steps (45#/ 25#)
10 Double KB Swings (2 53#/35# KBs) *Swing to eye level
5 Rope Climb
10 Double KB Swings
20 Overhead Walking Lunge Steps
30 Ring Dips
40 Double Unders
500m Row
PM
A) Strict Press - Heavy Single
B) Push Press - Heavy Triple
C) Push Jerk - Heavy 5
Post Scores to Comments
July 6, 2012
WOD Friday 7/6/12
AM
A) Pause Front Squats - Heavy Triple (2 second pause at the bottom)
B) Hang Power Clean - Heavy Single
C) 3 rounds of:
10 Back Squat (225#/ 155#)
10 Muscle ups
10 Hang Power Cleans (225#/ 155#)
PM
Every Minute, On The Minute for 9 minutes:
First 3 minutes: Snatch from High Hang
Next 3 minutes: Snatch from Mid Hang
Last 3 minutes: Full Snatch
* These should be near maximal efforts
WOD C DEMO w David Charbonneau, Joseph Arias, and Ron Yellin
Perfect Roundhouse Kick DEMO w Ron Yellin
Post Scores to Comments
A) Pause Front Squats - Heavy Triple (2 second pause at the bottom)
B) Hang Power Clean - Heavy Single
C) 3 rounds of:
10 Back Squat (225#/ 155#)
10 Muscle ups
10 Hang Power Cleans (225#/ 155#)
PM
Every Minute, On The Minute for 9 minutes:
First 3 minutes: Snatch from High Hang
Next 3 minutes: Snatch from Mid Hang
Last 3 minutes: Full Snatch
* These should be near maximal efforts
WOD C DEMO w David Charbonneau, Joseph Arias, and Ron Yellin
Perfect Roundhouse Kick DEMO w Ron Yellin
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June 30, 2012
WOD Friday 6/29/12
Sorry this is late ...
AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
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AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
Post Scores to Comments
June 3, 2012
WOD Sunday 6/3/12
A) 3 Position Snatch (Floor --> Mid Hang --> High Hang)
B) 30 Muscle ups
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO
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B) 30 Muscle ups
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO
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May 22, 2012
WOD Tuesday 5/22/12
A) Snatch - Heavy Single (Not a maximal effort) - Work up to about 90-95%
B) 5 rounds of:
45 seconds to complete 20 Double Unders and 1 Snatch
15 seconds Rest
For the five rounds use 70%, 75%, 80%, 85%, 90% of 1 RM
C) 2 rounds of:
100 meter sprint (50 down, 50 back)
6 Dumbbell Snatches (100#/ 70#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Christina Gloger completing a portion of WOD C (she performs 10 reps instead of 6)
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B) 5 rounds of:
45 seconds to complete 20 Double Unders and 1 Snatch
15 seconds Rest
For the five rounds use 70%, 75%, 80%, 85%, 90% of 1 RM
C) 2 rounds of:
100 meter sprint (50 down, 50 back)
6 Dumbbell Snatches (100#/ 70#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Christina Gloger completing a portion of WOD C (she performs 10 reps instead of 6)
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May 19, 2012
WOD Friday 5/18/12
A) Snatch - Heavy Single
B) Every Minute, On The Minute, for 10 minutes:
20 Double Unders
1 Snatch - Attempt to increase the weight every set
C) 21 Strict Handstand Pushups
Rest 1 minute
21 Kipping Handstand Pushups
D) Row for 10 minutes
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Olympic Lifting Compilation for your viewing pleasure
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B) Every Minute, On The Minute, for 10 minutes:
20 Double Unders
1 Snatch - Attempt to increase the weight every set
C) 21 Strict Handstand Pushups
Rest 1 minute
21 Kipping Handstand Pushups
D) Row for 10 minutes
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Olympic Lifting Compilation for your viewing pleasure
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May 13, 2012
WOD Saturday 5/12/12
Sorry this is a day late. Been having some computer troubles.
A) Snatch - Heavy Single
B) 10 minute AMRAP of:
20 Double Unders
Snatch (205#/ 115#)
20 Double Unders
Snatch (215#/ 125#)
20 Double Unders
Snatch (225#/ 135#)
C) 10 minute AMRAP of:
2000 meter Row
Max Effort Muscle ups
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w Ron Yellin and David Charbonneau - This one got a little sloppy
Post Scores to Comments
A) Snatch - Heavy Single
B) 10 minute AMRAP of:
20 Double Unders
Snatch (205#/ 115#)
20 Double Unders
Snatch (215#/ 125#)
20 Double Unders
Snatch (225#/ 135#)
C) 10 minute AMRAP of:
2000 meter Row
Max Effort Muscle ups
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w Ron Yellin and David Charbonneau - This one got a little sloppy
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