“Fight Gone Bad” variation
3 rounds: Spend 1 minute at each station with a 1 minute break after each round.  Go for max reps each minute.  “Score” is total number of reps/calories throughout entire workout. This is quick, but each minute should be max effort. This workout is meant to simulate a 3 round fight.

1)      Wall Ball (20/14)
2)      Slamball
3)      Box Jump (20in for all)
4)      Push Press (75/55)
5)      Row (for calories hit the "change unit" button on the rowers and cycle to calories)

AM: 120 min
Hard routine
Warm up for 10 min

1.Snatch doubles up to 85 %

2.Slow snatch pull
- 4 x 3 @ 105 % of 1)
- 53 kg

3.Conditioning
A. For 32 min, 1 min on : 1 min off (4 rounds)
1) Bike - 16 17 18 19 cal
2) Cindy - 4 rounds + 15 reps
3) Ski - 13 14 15 15 cal
4) 10 DB power clean + max burpee over DB - 30 lbs + 9 10 10 11 reps

4.Accessory
A. 60 band pull apart
B. 50 bicep curl with band
C. 40 tricep ext. with band
D. 30 leg raises on stall bars

PM: 75 min
Warm up for 10 min
1.4 sets:
8 pull ups
8 bar dips

2.3 sets:
15 seated DB press - 8 7 6 kg
15 DB lat. raises - 3 3 3 kg

3.3 sets:
12 low cable pulley - 40 40 45 kg
8 incline DB press - 6 7 7 kg

4.3 sets:
10 bicep curl & press - 7 7 7 kg
8 sa. DB row - 16 16 16 kg

5.3 sets:
15 bicep curls - 12.5 kg
10 pike leg raises
20 hollow rock
40 side heel touches

Posted on July 21, 2014

7.22.14 Tuesday
Event Date: July 22, 2014

Warm Up

15 PT

15 GM

1min O.H. Shoulder Distract L/R

1min Banded Bully L/R

15 SitUps

15 Supermans

Strength

For Time with Good Quality Reps

20 Wall Walks (for time)

+

10 RC (for time)

WOD

5 Rounds for time

8 DL 275/185#

12 T2B (Good Quality Reps)

Competitors OLY Lifts

Snatch (High Blocks)

4x1 @85% of 1RM

Linear Progression: Target 5kg^

Clean

5x1 @80% of 1 RM

Linear Progression: Target 5kg^

Front Squat

4x3 @85% of 3 RM

Linear Progression: Target 10kg^

8 rounds of:

3x front squat @65% of 1 RM (155#)
5x ball slam 50#

Weightlifting
Low Back Rehab Exercises
Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3x3, 70kgx2)
1 C&J + 5-4-4-3-2-5 Front Squats (55kg, 65kgx2, 75kg, 85kg, 55kg)
Left-Arm Isolation Work (5kg plate)
3x6 Single-Leg Hip Thrusts + 5 Eccentric GHRs
Half-Tabata Plank Hold (with extended arms)

1RM
5-3-2-1-1-1
65-85-105-115-125-135

3x3 dead lift @ 80, 85 and 90% of 1RM

WOD
7 RFT (12 minute cap)
7 hang cleans (135/95#)
7 HSPU
7 T2B

AM: 70 min
Warm up 30 min

1.Running intervals
1600m @ Fast pace! - 6.37
- Walk rest 600m-
1200m @ 305-310s - 5.03
- Walk rest 400m-
1000m @ 245-255s - 4.07

Cool down for 10 min

PM: 165 min
Warm up for 15 min

1.HSW
- 23 m.

2.Ring Muscle up practice
False grip low amplitude ring swings
- Accumulate 80 reps
Muscle up
- 10x1 + 2x2
- 14 reps
Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10
Ring support swings
- Accumulate 60 reps in sets of 8-10
Front swing pull back
- Accumulate 50 reps in sets of 6-10
High amp ring swings with hollow pull to chest
- Accumulate 40 reps - not done

3.Shoulder press
A. 1 RM

4.Accessory
A. 3 x 20-30 s./side Single leg GHD Hold - 20 20 20 s.

B. Accumulate 50 KB Side bends per side @ 24 kg

C. 50 push ups

D. 4 sets:
8 Seated rope pulls

E. 3 sets:
8 KB bottom up press - 6 6 6 kg
10 side lat raise - 10 10 10 lbs
7/s. bicep curls - 25 25 20 lbs

AM: 60 min
2 min run/1 min walk

PM:130 min
Warm up 20 min

1.HSW
- 24 m.

2.BMU
- Drills
- 8x1 + 5x2
- 18 reps

3.Bfly
- 60 reps

4.Snatch + Overhead squat
Heavy 1+2 for the day

5.Every 30 s. for 10 minutes
1 Snatch from ground @ 85-90% of 2)
- 42.5 kg

6.Accessory
- not done

Posted on July 20, 2014

7.21.14 Monday
Event Date: July 21, 2014

Warm Up

200m Run

10 PT

10 GM

Burgener WU (pvc)

DyNamic WarmUp

-Knee Pulls

-Quad Pulls

-Lateral Lunge

-Toe Pulls

-Scissors Kicks

Strength

DELOAD WEEK

Using 1RM

“Power Snatch”

5x40%

5x50%

5x60%

WOD

Cash In 1000m RUN

Then

21-15-9

Snatches (squat) 135/95#

Box Jump step down 30/24”

Cash Out 50 Hollow Bodies