Posts By: Coach Tokarsky

140822 Friday

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  Strength: Power Clean – 2RM WOD: A: 8rft 4 Dips 3 Hang cleans 165/118 4 Front squats B: 10rft 3 MU 2 Hang Snatches 145/103 3 OH squats  

140820 Wednesday

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Strength: Front Squat – 85%x3, 90%x1, 85%x3, 93%x1,  85%x3, 95%x1 WOD: 5 min amrap x 3 (rest 3min between, score each separately) 3 strict pull-ups 6 strict press 75/53 12 OH standing Plate lunges (45/35)

140819 Tuesday

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  Strength: Snatch 75% x 1 x 5s WOD: 3 rounds for time 15 Kb swings 53/35 25 Burpees 25 sit-ups 15 Wallballs 20/14

140818 Monday

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  The Bull took 3rd this weekend and Ian Betts took First. Congrats to everyone that competed this weekend! Strength: Clean (full)  & Jerk – 3RM (2+1) WOD: 8 x 250m Sprints (2 min rest between, Keep times +/- 5sec) Bonus (time permitting): MAX Height Box jump (standing)

14.08.15 Friday

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Vinny, Johnny, Leo, Lindsay and Ahren are competing at the fit games this weekend. Beast mode… On! The rest will take care of itself. Strength: Power Clean – 2RM WOD: 1 mile run 20 snatches 135/93 Cond: 2 x 4min Emom. 3 x 50m Sled pull between emom (AHAP) (Facing sled backpedaling) Odd: 4 Push Press …

14.08.14 Thursday

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WOD: 3 rounds for time 25 TTB 15 Hang cleans 95/63 35 sit ups 15 Pendlay rows 25 top side half moons (rubber bumpers only) 45/35

14.08.13 Wednesday

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    Strength: Snatch – 2RM Front Squat – 85%x3, 90%x1, 85%x3, 93%x1,  85%x3, 95%x1 WOD: 3min amrap x 2 (rest 3min between) Start with 135/83 for your first amrap. If you are able to complete 6 or more rounds with 135/83 Increase the weight for the second Amrap. Complete the following complex without dropping …

14.08.11 Tuesday

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Strength: OHS – 1RM WOD: Rounds 1 and 2 are to be done with no rest between. Upon completion of the final Pull-up on round 2 the athlete must rest for 3 min. Score total time to complete rounds 1 and 2 and score the 3rd round time separate. 25 Wallballs 15 Front rack Lunges …

14.08.15 Monday

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  Strength: Clean & Jerk ­ 85% x (2+1) x 2, 90% x (2+1) x 3 ­Back Squat ­ 85%x3, 90%x1, 85%x3, 93%x1, 85%x3, 95%x1 Wod: 3min amrap x 3 (2min rest between amraps 15 burpee box jumps 30/24 15 kb swings 53/35 Cond : 10Min EMOM Even 1 High­Hang Snatch + 1 Snatch ­ …

14.08.08 Friday

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Strength: Front Squat + Jerk – 85% x (1+1) x 2, 90% x (1+1) x 3 Power Clean – 80% x 2 x 2, 85% x 2 x 3 WOD: 12 min Amrap 12 single arm KB swings (russian std) 53/35 12 dips 12 Knees to elbows RX+ 12 min AMrap 12 single arm snatches …

14.08.06 Wednesday

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Strength: Snatch – 80%x2x2, 85%x2x3 Front Squat – 83%x3, 88%x1, 83%x3, 91%x1,  83%x3, 93%x1 WOD: Rounds 1 and 2 are to be done with no rest between. Upon completion of the final deadlift on round 2 the athlete must rest for 3 min. Score total time to complete rounds 1 and 2 and score the …

14.08.05 Tuesday

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Strength: OHS – 90%x1x5 -Pendlay Rows 4r x 4s (heavier than last week)   WOD: 8 Rounds 5 Hang power Cleans (Heavy but able to do at least 3 unbroken) Sprint 100 meters Rest 1 min Cond: 15 min EMOM 1a- 1 Snatch + 5 Snatch Push Press  - (heavier than last week) 1b – …

14.08.04 Monday

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Strength: Clean & Jerk – 80% x (2+1) x 2, 85% x (2+1) x 3 Back Squat – 81%x4, 86%x1, 81%x4, 89%x1, 81%x4, 91%x1 WOD: 500-400-300-200-100 Meter row 50-40-30-20-10 Double unders 5-4-3-2-1 Squat Snatches (135/93) Cond : 10Min EMOM Even 1 High-Hang Snatch + 1 Snatch – 80% PSnatch ODD – 3 Deadlift – 115% …