A1) 5X3 Bench Press @ 75% – rest 60 seconds
A2) 5X10 Hollow Rocks – rest 60 seconds
B) 4 rounds for total working time:
– 250 m row sprint
– 10 burpees AFAP
– 40 double unders
*rest 3 minutes
C) Mobility work on something bothersome
Author: Ryan Savard
Tuesday
Snatch
2 full snatches at 80% (reset between reps) – 60 sec rest
then…
“Tyson”
Against a 2-minute running clock, complete as many rounds and reps as possible of:
– 10 Box Jumps (24″/20″)
– 10 Hang Power Cleans (115/75)
Rest 2 minutes between sets, and complete a total of 4 sets. Score is total reps.
rest 2 min then run 400m all out!
R.I.P Tyson
No Ordinary Race Recap
Sunday morning was a blast. Despite the early morning groans from having to be at the gym at 7:30am yesterday, all 24 athletes did awesome! We couldn’t have made it work without the help of our awesome volunteers. A big thanks goes out to Heather, Jen T., Jen L, Anne Marie, Rick, Marcia, Vickie, Josh, and Charles for volunteering. Here is a movement recap of No Ordinary Race for those not in attendance…
- 8 minutes to find a 3RM power clean
- Begin run (3 & 6 milers)
- Obstacle 1 – 200 m backwards overhead medball toss (20/15)
- Obstacle 2 – Slosh pipe lunges to cone + carry back
- 3 milers head back to gym
- Obstacle 3 – 50lb bucket carry to cone and back
- 6 milers head back to gym
- 2 minutes max effort kettlebell swings upon arrival (53/35)
Here are your winners for NOR 2013:
3 Mile Men’s: Chris Schaar
3 Mile Women’s: Kristen Lucas
6 Mile Men’s: Trevor Speck
6 Mile Women’s: Emile Odeski
A) 1X20 High Bar Back Squat
*Notes: The goal is to use more weight than last week. If you couldn’t complete your set, either try it again or drop weight. Make sure to hit absolute depth with every rep.
B) 4 Rounds For time:
Advanced:
– 10 HSPU
– 15 Toes 2 Bar
– 500 m row
rest 1:1 (round up to nearest minute)
Intermediate:
– 8 HSPU Progressions
– 10 Toes to Bar or Knee to Elbow
– 500 m row
rest 1:1 (round up to nearest minute)
Every 30 seconds for 5:00 minutes (22 total reps):
– 2 Banded Deadlifts @ 60% + Band – DEMO VIDEO
then…
1) With a 10 minute clock…
5 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
100 Double-Unders
*Rest the remainder of the 10 minutes.
2) With a 5 minute clock…
2:30 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
75 Double-Unders
A1) Bench Press – 3×10 AHAP for all sets – rest 20 sec
A2) Bent Over DB/KB Kroc Rows 3×10/side – rest 90 sec
B) 2,000 m row time trial
A.) Build to a heavy single power snatch (just shallow of a full snatch)
B.) EMOM for 12 min
– Odd: 2 x power snatches @ 80% of above
– Even: 8-10 T2B
C1) 3 x 10 floor glute ham raise – rest 60 sec.
C2) 3 x 15-20 slow and controlled abmat sit-ups – rest 60 sec.
7×1 Power Clean + 1 High-Hang Squat Clean + 1 Jerk – rest 60-90 sec.
then…
For time:
– 15 Wall Balls (20/15)
– 30 Pull-ups
– 15 Wall Balls
– 30 Box Jumps (24/20″)
– 15 Wall Balls
– 30 Ring Dips
– 15 Wall Balls
– 30 Kettlebell Swings (Heavy)
– 15 Wall Balls