Mindfuzz

Here we go:

Put your focus face on!

Set barbell weight at 115/95

10 C&J
10 Pwr Snatch
10 Thrusters
25 Deadlifts
25 Floor Wipers
25 Deadlifts
10 Thursters
10 Pwr Snatch
10 C&J

Sprint & Couplet

Engage thrusters for landing.

Warm-up: activation drills, ABCs, accels

Sprint:

2 x 4 x 60m
-10m accel, 50m maintain
-1 min rest between runs
-5 min rest between sets

Couplet:

5 rounds of:

-10 bj
-15 pushups

Strength Night!

Warm-Up: 3 laps, 3 x (5-10-15)

Skill: wall ball technique -- 3 sets of 10

Strength:
-OHS: 4-4-4-4-4
-Bench: 5-5-5-5-5
-Cleans: 3-3-2-2-1




Spring loaded.

Team Chipper

And now for something completely different...

3 person team, partition workload as desired, one person working at a time, you must complete each exercise before moving onto the next one:
-132 burpee box jumps
-132 push press (115/75)
-132 KBS (55/35)
-1200m run

Post-WOD reaction....

Sprint Couplets

Changing up from straight sprints...

Warmup: ABC, activation, etc

Couplet 1: 3 rounds of
-21 pwr clean (155/105)
-run 400m

Couplet 2: 5 rounds of
-150m run
-15 pushups
**if you can, do HSPU instead!!



Camille explains that Justyn & Kyle have to do HSPU.

Weights!

Warmup: 3 laps, 2 x (5-10-15)


Skill: practice going into the back rack off the floor

Strength:
-BS: 5-5-3-3-2
-DL: 3-3-3-3-3
-Jerk: 3-3-2-2-2

Chip This

What are you doing later tonight???

After warm-up, get ready...

Funbobby's Filthy 50
50 pullups
50 deadlifts (135/115)
50 pushups
50 KBS (55/35)
50 back squat (135/115)
50 K-E
50 KB thrusters -- singles (55/35)
50 walking lunge steps (35 DBs)
50 burpees

Weds Sprint and Couplet

Camille knows you can do it!

Warm-up: activation drills, ABCs, accels

Sprint:

2 x 4 x 60m
-10m accel, 50m maintain
-1 min rest between runs
-5 min rest between sets

Couplet: 5 rounds of
-3 shoulder press(155/124)
-7 double KB snatch (55/35)

Monday Lifting

After warm-up & shoulder mobility....

Skill: balance in handstand, max hold, static position

Strength:
-Front Squat: 5-5-5-5-5
-Push Press: 5-5-3-3-1
-Squat Snatch: 3-3-3-3 -- like two weeks ago with the squat cleans, the point is it practice catching low, so keep your weight light/medium

Low and tight.

Ab Day!

Tonight's special guest is your stomach muscles:

50 situps
50 double unders
50 situps
50 walking lunge steps
50 situps
50 burpees
50 situps

Remember to chalk up your ab-mat (thanks Kathleen!):

Sprints and AMRAP

Warmup: 5 min jog, ABCs, activation drills, and accels


Sprint WOD:

Ten rounds of:

100 meter Sprint

Rest 90 seconds b/w sprints

AMRAP, 8 mins of:
7 thrusters (115/85)
10 SDHP (115/85)

Lifting Monday

Warmup: normal


Skill: pistol -- 3 sets of 5 per leg. If this is easy, do weighted &/or balanced on a KB

Strength:

BS: 5-5-5-5-5
Good Mornings: 5-5-5-5-5
Pressing Snatch Balance: 3-3-3-3

Props

Thanks to Nenad for the new jump ropes!!

I think you guys need more double unders.

Chipper!

After warm-up:

Jell-O Legs:
30 C&J (135/95)
Run 1/2 mile
30 Snatch (135/95)
Run 1/2 mile
30 Burpee pullups
Run 1/2 mile

PS: If your name has a 'y' in it, you get to run 1 mile (10 laps) each time....

Oh yeah....

Weds Plyo & Rings

Warm-Up: 3 laps, 2 x (5-10-15)

Black & white make it classy.

Plyo circuit

Rings:
Skin the Cat x 5
Knees to Elbows x 7
Ring Dips x 7
Toes to Rings x 7
Support Position x 2 max hold