Monday, January 15th 2018

1. Conditioning

Complete as many rounds as possible in 8 mins of:
8 Hang Power Cleans, 155/105 lbs
8 Handstand Push-ups

2. Strength

Deadlift 12-12-12

Every 4 minutes for 12 minutes.  Deadlifts should be as heavy as possible while maintaining proper mechanics/technique.  Sets can be climbing or across.

Saturday, January 13th 2018

1. Team Conditioning (Teams of 3, 2 work-1 rest)
Complete as many rounds as possible in 25 mins of:
5 Dumbbell Power Cleans, 50/35 lbs
10 Dumbbell Front Rack Walking Lunges, 50/35 lbs
10 Burpee Box Jump Overs

Teams of 3.  1 set of dumbbells and 1 box per team.  2 athletes work, 1 rests but the movements must always be done in the listed order.  For example the workout starts with athlete 1, once athlete 1 completes the lunges and moves to burpees box jumps then athlete 2 can begin on the dumbbells,  while athlete 3 remains resting.  After athlete 1 completes the BBJO, then Athlete 2 can begin his set of BBJO while Athlete 3 can start the dumbbell work.  Athlete 1 is now resting.  Lunges are alternating leg for a total of 10 reps (5 per leg).  

 

Friday, January 12th 2018

1. Oly

Every 1:30 for 10:30 do:
2 MisFit Clean Complexes (Power clean, push jerk, front squat, hang squat clean, split jerk)

2. Conditioning

7 rounds for time of:
15 Wall Balls, 20/14 lbs
15 Sumo Deadlift High-pulls, 75/55 lbs

15 minute time cap

Saturday, December 30th 2017

Teams of 2: One athlete works while one rests.  Partition the reps anyhow but only one athlete can work at a time.  Keep sets small and manageable and focus on moving fast and efficiently. 

For time:
100 Push Jerks, 155/105 lbs
90 Sit-ups
80 Push-ups
70 Kettlebell Swings, 70/55 lbs
60 Front Squats, 155/105 lbs
50 Bar Facing Burpees
40 Strict Pull-ups

30 minute cap

Friday, December 29th 2017

1. Oly 

"Tabata" - Power Snatch : 5 x 1 min / 2 mins
Tabata Power Snatch, 75% 1RM

The Tabata interval is 1 min of work followed
by 2 mins of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.

2. Conditioning

3 Rounds:
2:00 Max Walking Lunge Steps
:60 Rest
2:00 Max Cal Row or Bike
:60 Rest

Thursday, December 28th 2017

1. Mobility 20 minutes

2. Gymnastic/ Aerobic Capacity

Every 5 minutes for 20 minutes perform:

30 Single Arm Dumbbell Push Presses (15 per arm, partition anyhow)

20 Toes to bar

rest remainder of the 5 minutes.  If you are unable to finish required work in 3:30 then scale reps/load

Monday, December 18th 2017

1. Strength 

Back Squat (Every 3 minutes for 15 minutes)

5x5 @ 90 of Last Weeks 5 rep max

2. Conditioning

"Tabata" - Power Cleans : 5 x 1 min / 2 mins rest
Tabata Power Clean, 75% 1RM

The Tabata interval is 1 min of work followed
by 2 mins of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals. Post load and total reps to whiteboard!

Monday, December 11th 2017

New Cycle: Testing Day 1

1. Strength

Find a 1RM "Misfit Clean Complex"

Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

2.  Conditioning

Complete as many rounds as possible in 10 mins of:
15 Sumo Deadlift High-pulls, 95/65 lbs
15 Handstand Push-ups (scale to push ups)
15 Hang Power Snatches, 95/65 lbs

Tuesday, November 21st 2017

1. Strength

Push Press 4x2 at 90% 1RM

2. Conditioning

Complete as many rounds as possible in 10 mins of:
3 Handstand Push-ups
3 Dumbbell Snatches, 50/35 lbs
6 Handstand Push-ups
6 Dumbbell Snatches
9 Handstand Push-ups
9 Dumbbell Snatches
12 Handstand Push-ups
12 Dumbbell Snatches
15 Handstand Push-ups
15 Dumbbell Snatches
18 Handstand Push-ups
18 Dumbbell Snatches
21 Handstand Push-ups
21 Dumbbell Snatches

scale to push ups, climb as high as possible in 10  minutes