7/14/13 AllStar Weekend at the Box!

-written by Josh

Coach Ann gets a ride from Coach KC during the 'Buddy Carry"

Anuhea comfortable on the rope...

KC Repping out over-bodyweight back squats while Ann waits her turn...

KC, Sandra and Cindy working while there partners get a rest.

This weekend was KC and Myself's first time back to our Gym in 2 weeks. We had a great vacation but it is good to be back and hear stories of how the intern coaches handled the gym, and how the workouts kicked peoples butts. LOL! Cough, Prison Workout, Cough, Cough..

I programmed an AMRAP for Saturday morning. We had some visiting soccer coaches from England staying at Don and Ulu's house. They dropped in and had to learn 10 different movements during the workout, but they did great.

Today, Sunday, Six-Hole, KC, "Boy" Casey and I pushed through a "Outlaw Way" WOD that included Strength, technique and conditioning work and left me making a rather large, wet 'sweat angel' at the end of the 1 1/2 hour work-cycle. Everyone did great! Its great to see people improving, Chris "Six-Hole" Matute can now hold a heavy barbell overhead with his hips way below parellel, when 4 months ago he could barely hold an empty barbell overhead, standing. 

Thanks to the athletes, and especially all the awesome coaches who made it possible for KC and I to take a needed vacation. Now were back with new energy and ideas, and we're looking forward to raising the bar for our and your improving strength, technique and conditioning goals...

Workout of the Day Sat. 7/13/13

Amrap 30 minutes

1 100 meter buddy carry

2 rope climbs

3 cleans 

4 back squat (off floor)

5 dead lifts

6 pull-ups

7 kettlebell swings

8 push-ups

9 sit-ups

10 air-squats

Workout of the Day Sun. 7/14/13 courtesy Oulaw way

BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 – rest 60 sec.
3b) 4X8 Pendlay Rows – heaviest possible, rest 60 sec.

Conditioning

With no rest between sections:

1 minute ME Rope Climbs 15′
3 minute AMRAP of:

15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)

2 minutes ME Rope Climbs 15′
3 minute AMRAP of:

15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)

1 minute ME Rope Climbs 15′