All posts by Savannah Fearns

Wednesday

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Posted 10/10/17 by | 0

SS: In 15 min, build to a heavy complex of:

1 Power Snatch + 2 Overhead Squats.

20 min AMRAP:

15 Pull-ups

15 Back Squats (155/105)

15 KBS (53/35)

200m run


Tuesday

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Posted 10/09/17 by | 0

Muscle stamina/technique work

5 Rounds:
60 Seconds Light Row
5 to 10 Handstand Push-ups (Try to be UnBroken here)

AMRAP 12 minutes:
13/10-cal. row
15 push-ups
20 single-leg squats, alternating

*Assault bike 10/8 cals in place of row.

Mob: 2 min pigeon hold each side. 1 min twisted cross each side.


Monday

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Posted 10/08/17 by | 0

SS: Find a 1 rep max Clean & Jerk

17 minute cap.

EMOM x 4:

2 Power cleans + 1 Jerk @80% of above

*rest as needed*

EMOM x 4:

1 Power clean + 2 Jerks @75% of above


Saturday

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Posted 10/06/17 by | 0

 

15 min AMRAP:

100m run

3 turkish get-ups (total, please use a smart weight)

2 rope climbs

15 walking lunges (total, with the TGU weight)

**The first round of 3 TGU can start on the Left arm, and athletes should switch to Right arm on the next round.

3 sets not for time of:

10 Pendlay row (bent over barbell row touching the ground every time. keep butt low)

10 Evil wheels (no bending 10 pounders, 15’s or more)


Friday

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Posted 10/05/17 by | 0

2017 Team Series Event #8

For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups

Men use 45-lb. barbell
Women use 35-lb. barbell

Scaled: Jumping C2B


Thursday

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Posted 10/04/17 by | 0

2017 Team Series Event #7

On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
 2:00-4:00 Rest
4:00-6:00 Double-unders
 6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
 12:00-14:00 Rest
14:00-16:00 Double-unders
 16:00-18:00 Rest
18:00-20:00 Handstand push-ups

Scaled: Single-unders, Hand-release push-ups


Wednesday

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Posted 10/03/17 by | 0

4 rounds (18 minute clock)

3 minute AMRAP:

400m run

Max rep double-unders (for score)

Rest 2 minutes btwn each round.

Acc: 3x :30 sec hollow hold (on GHD, hands overhead for added difficulty)

 


Tuesday

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Posted 10/02/17 by | 0

E2MOM x12: 2 Power Cleans + 1 Split Jerk

(2 minutes to do the complex, building every time, no misses allowed.)

2017 Team Series Event 5

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs 24/20
3 deadlifts 225/155
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc…

Scaled: Burpee Box Step-over and 155/105


Monday

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Posted 10/01/17 by | 0

ST: Back Squat- Build to a heavy 3 in 14 min.

Team Series Event #6

For Time, 21-15-9 synchro reps of:
Dumbbell snatches 50/35
Bar muscle-ups

*30 min time cap.
*Must lock out at the top of each rep, of each movement, at the same time.

*Scale 35/20, and pull-ups