Passing the Torch

As you guys all know, I am officially out of our little workout group, and thus can no longer update this blog or preform any programming. If any one wants to take up either of those tasks, let me know; otherwise, this is the last post for this blog....

Start Up

We will start back up on August 31, same time as always, 1715! Come ready to sweat...

This is how Camille spent her summer....

Summer Schedule

Now that we're down to a small crew, we are scaling back on the programming for the next two months. Timings and everything will remain the same -- we will just be focussing on lifts and endurance running. Keep training hard, email me if you need some direction, and see you back for regular WOD-ing in September.

Even Camille's in summer-mode.

1. Skin the cat!

2. For time:
 -80 DU
-30 burpees
-20 situps
-10 broad jumps
-60 DU
-30 burpees
-10 broad jumps
-40 DU
-30 burpees
-20 situps
-10 broad jumps

1. BS: 1×6 @ 70%, 1×6 @ 80%, 1×3 @ 90%, 1×2 @ 95%

2. HSPU: 3x max reps
**sub is DB strict press, heavy

3. FS: 1×5 @ 65%, 1×4 @ 75%, 2×4 @ 80%

4.  Man-makers....

1. Snatch: 3x3 @50%, then build quickly to a heavy single

2. Snatch pull 3-3-3-3-3
**the focus should be on speed; increase load on each set, maintain good technique

3. 2 Rds: In 6 mins, run 400m, then AMRAP
-5 hand release push ups
-10 KBSnatch (5 per hand, any sequence)
-15 BJ
-----then rest 1 min, and repeat

1. Hang pwr clean -- 5-5-5-5-5
**choose a load for speed and technique

2. 2 Rds:
-50 BJ
-50 Push ups
-50 KBS

The Bear

The Bear Complex:

One complex is 7 rounds of:
-1 pwr clean
-1 FS
-1 PP
-1BS
-1PP

The workout is to complete 5 total complexes, with rest as needed between each complex.

Notes:
- Start with a lighter weight, and then increase for each complex
- The bar is touch and go when starting the pwr clean each round
- Movements may bleed into each other: do a squat clean into a thruster into a back squat and into a back thruster; you can deadlift off the floor and do a hang power clean, etc
- Resting is permitted at any point, while holding the bar...

This is going to be tough:

Five rounds for time of:
21 TGU
400m Run

1. Back squat
1×8 @ 65%, 1×6 @ 75%, 1×4 @ 85%, 1×4 @ 90%

2. Strict weighted pull ups: 5-5-5

3. Front squat:
1×5 @ 70%, 1×4 @ 80%, 1×3 @ 85%, 1×3 @ 90%

4. Death by burpees....

1. Back squat:
1×8 @ 65%, 1×8 @ 70%, 1×8 @ 75%, 1×8 @ 80%

2. Unbroken ring rows: 3xMax reps
**Ring rows should be performed as horizontally as possible. Rep begins from dead hang and ends when the ring touches your armpit. If these are too easy/you get too many reps, elevate feet on box.

 
3. AMRAP in 12 mins
-1 Turkish get up
-4 Overhead Squats (115/75)
-7 KB snatch
-10 Hand Release Pushups

“Eva” -- 5 rounds, for time:
-Run 800 meters (4 laps)
-30 KB swing
-30 pullups

1. Back Squat:
1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85%

2. Weighted push up: 3×5
**Reps should be fast.


3. Front Squat:
1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%, 1×5 @ 85%
 
4. 50 double unders, then: 5 rounds of:
Row 250m
25 KBS

**we'll take turns using the rower, and/or sub 1 sprinted lap

1. Muscle Snatch: 3×5



2. Hang Power Snatch: 3×3

3. Snatch: 3×1

**Your choice of weights for the above should be based on a set you can do with speed and good form.

4. “Grace” -- 30 reps, for time:
Clean and Jerk (135/95)

1. Push Press: 5-5-5 @ 80% of strict press 1RM

2. Split Jerk: 3-3-3-3 @ 80% of split jerk 1RM, then two attempts at PR single
 
3. Accumulate 40ft of handstand walk, or 2 mins of handstand against wall

4. “Elizabeth” -- 21-15-9, for time of:
-Clean (135/95)
-Ring dips

1. 12 mins HSPU work, against wall

2. “Kelly” -- 5 rounds for time:
400m Run
30 Box jump
30 Wall ball

1. Front Squat Medley:
-Max reps at 185/135
-Max reps at 135/95
-Max reps at 95/65
**Perform max reps, take 3 mins rest and begin next round. Score is total reps.

2. 7 min AMRAP:
-6 Ring push ups
-9 Deadlift (135/95)

1. Handstand against wall: Establish handstand against wall. When acceptable form is achieved, attempt to remove one, then both feet from wall.

2. Hang power snatch
Take 12 mins to go from a light load with perfect technique and keep adding weight until form is lost.
 
3. "Jackie”
Row 1000m
50 Thrusters(45/35#)
30 Pull-ups
**we'll take turns with the rower, or sub 800m run

1. Back Squat:

-1×10 @ 60%
-1×10 @ 65%
-1×8 @ 70%
-1×8 @ 75%

2. Chest to Bar Pull Up: 3xMax Reps
3. Front Squat:
-1×5 @ 60%
-1×5 @ 65%
-1×5 @ 70%
-1×5 @ 70%

4. For time:
4 Hand release push ups + 4 sprints
8 Hand release push ups + 4 sprints
12 Hand release push ups + 4 sprints
16 Hand release push ups + 4 sprints
20 Hand release push ups + 4 sprints
16 Hand release push ups + 4 sprints
12 Hand release push ups + 4 sprints
8 Hand release push ups + 4 sprints
4 Hand release push ups + 4 sprints

Saturday Night Social

Big-ass social on Saturday night!! $10 at the Punjab Cultural Centre!! Get your tickets from Justyn!!