Thursday 042414

 

Check it out...COACH Katri!

Check it out…COACH Katri!


Warm Up
3 Rounds not for time
200 M Run
3-10 Strict Ring Dips or 10-30 Second Ring Support Hold
12 Banded Good Mornings

“Hershey Kiss”
For Time

50-40-30-20-10
Double Unders
15 Toes to Bar after each round of Double Unders

Rx: As Is
L2: 1/2 Double Unders, 5-10 Toes to Bar After DU
L1: 2 Min Max DU, 1:30 Min Max DU, 1 Min Max Du, 30 sec Max DU, 15 Sec Max DU, AbMat Sit Ups

Competitors
Recovery Day

Wednesday 042314

Snatch Practice
10 minutes
Practice any part of the movement that is toughest

“After Eight”
10 Rounds for Time

10 Push Ups
6 Box Jumps
4 Deadlifts

Rx: Box Jump 30″/24″, Deadlift 315/215
L2: 5 Push Ups, Box Jump 24″/20″, 225/155
L1: Assisted Push Ups, 20″/12″, 135/95

Competitors
Clean
7 Sets - 3 Reps per Set
Rep 1) Power Clean – Catch at a High Squat – Ride down to a full squat
Rep 2) Power Clean – Catch at a Mid Squat – Ride down to full squat
Rep 3) Squat Clean – Catch at the bottom
+
High Bar Back Squat
2 @ 75%
2 @ 80%
3×2 @ 85%
+
For Time

25 Chest to Bar Pull Ups
30 Clean and Jerks (135/95)
25 Chest to Bar Pull Ups

Tuesday 042214

 

Weighted Plank Holds. Midline anyone?

Weighted Plank Holds. Midline anyone?

Normal Class Schedule!

Hang Power Clean
10 Rep Max
5 Rep Max
2 Rep Max

Rest as needed between sets

“Peppermint Pattie”
For Reps and Total Time

400 M Run
Max Reps Handstand Push Ups
800 M Run
Max Reps Handstand Push Ups
400 M Run

Rx: As Is
L2: 2 AbMat HSPU
L1: Wall Climb Handstand Hold Max Time – 10% … come down before any arm shaking

Competitors
Skill
Nose to Wall Lateral Handstand Walks
+
AMRAP 15
1-3 Strict Ring Dips – Can be weighted
5 Strict Toes to Bar
10 Pistols
* If you’re a Pistol Ninja try weighted