Posts tagged Chicago
Workout of The Day 151009

Olympic Weightlifting 

Snatch 

     75% x 2
     80% x 2
     85% x 2 x 4

Metcon

"Nice And Slow"
     AMRAP 20:
         10 Dumbbell Thrusters
         10 Burpees
         1:00 Rest

     Notes
         Max Effort Every Round.  Thrusters
         Should Be Light Enough To Maintain
         Unbroken Sets

Read More
Workout of the Day 150925

Weightlifting

RDL (RDL 90%x10x4)

     Percentage Based On 10RM.

Metcon

Metcon (AMRAP - Rounds and Reps)

"One Arm Scissor"
     AMRAP12:
          6 One Arm DB Thrusters (L)
          6 One Arm DB Thrusters (R)
          12 Handstand Pushups
          Run 200m

Read More
Workout of the Day 150924

Weightlifting

  Push Press

     Sets:
         8RM
         95%x8
         90%x8

Metcon

"Yo Mama's A Pajama"
      7 Rounds For Time:
         7 USSR KB Swings, 70#/53#
         7 Sit-Ups
         7 Box Jump Overs, 24"/20"

Read More
Workout of the Day 150923

Gymnastics

     EMOM12, Alternating

         a: Strict Muscle-Up (1-3 Reps)

         b: Strict Toes-To-Bar (4-6 Reps)

Metcon

"Testify"
     5 Rounds For Time:
         3 Power Snatch, 135#/95#
         6 Burpees
         9 Air Squats

Read More
Workout of the Day 150917

Gymnastics

     EMOM 12, alternating:

         a): Strict Handstand Push-Up (Odd: 4-6 Reps)

         b): Strict Toes-To-Bar (Even: 4-6 Reps )

Metcon

"Bird of Prey"
     5 Rounds for Total Time:
         15 KB Swings 53#/35#
         Sprint 100m
         Rest 2:00

     Each Round Should Be Treated As A
     Max Effort Sprint

Read More
Workout of the Day 150916

Olympic Weightlifting

Snatch (Pause Below The Knee )

     80%x2
     85%x2
     90%x1
     Build To Heavy Single

Metcon

"Its My Birthday & I Can Cry If I Want To"
     For Time:
         Buy In
            25 C2B Pull-Ups

         21-15-9
            Box Jump, 24"/20"
            Push Press, 115#/75#

         Buy Out
            25 C2B Pull-Ups

Read More
Extra Work for the week of 9/7/15

Weightlifting

Snatch with pause below knees 80%x2, 85%x2, 90%x1-2x4

Clean with pause below knees + Jerk 80%x(2+1), 85%x(2+1), 90%x(2+1)x3

Two Count Pause Back Squat heavy set of 5, 95%x5, 90%x5

Gymnastics

10 Minutes Volume Accumulation:
5 Strict Pullups
5 V-Ups
10 Tuck-Ups
15 Hollow Rocks

Mono-structural
Run 4x5:00 @ 7-8, rest 1:00 between efforts

Read More
Workout of the Day 150804

Olympic Weightlifting

Snatch (Snatch w/Pause Below Knees )

     75%x2
     80%x2
     85%x2
     Build To Heavy Double

Metcon

"Style of X-Presion"
     3 Rounds for Time:
         15 Chest-to-Bar Pullups
         15 Kettlebell Swings53#/35#
         200m OH Plate Carry 45#/25#

Read More
Workout of the Day 150802

Weightlifting

Clean (Pause Below The Knee)

     75% x 2
     80% x 2
     85% x 2
     Build To Heavy Double

Metcon

"The Mute"
     25 Minutes: For Quality of Movement
         Run 800m
         1 Rope Climb
         20 Pushups
         30 Superman Extensions w/pause
              @ top

Read More