Nation News:  We will have one workout on Thanksgiving Day at 9am.  We will be closed Saturday and Sunday so your coaches can have some family time. 

Monday

1. Conditioning
15-12-9-6:
Power Clean (155/105)
TTB
Push Jerk (155/105)
BJ (24″/20″)

2. Snatch
Work up to a 1-rep heavy from the hang

3. Squat
2×10 Back Squats

Tuesday

1. Conditioning
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115 – no rack
10 Burpees

2. Gymnastics Conditioning
3×12 beat swings, pull ups, or c2b pull ups.  Rest as needed.

3. Rowings
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time

Wednesday

Conditioning
EMOMx30:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squat

Min 4: DB row x5

Min 5: 10 heavy KBS

Min 6:  rest

1 mile run

Thursday

Turkey Jerky

Friday and Saturday Closed

 

 

Sunday

 

1. Conditioning
With a running clock…
A. In 10 minutes complete a 1 mile run + max reps of Clean and Jerks, 135/95
Rest 3 minutes
B. In 7 minutes complete a 800m run + max reps of Power Snatches, 115/80
Rest 3 minutes
C. In 4 minutes complete a 400m run + max reps of Thrusters, 95/65

2. Conditioning
5RFT:
25-20-15-10-5 Burpee Box Jump Overs, 24/20

 

Monday

1. Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

2. Clean and Jerk
A. Squat Clean—-3-2-2-1-1 10 min
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from a rack. 5 min

3. Squat
Back Squat
3×10

Tuesday

Complete as many reps as possible of:
6 min Row for Calories
5 min Burpee
4 min Box jumps 20/24
3 min Snatch, 135/95
2 min Double Unders
1 min Thrusters, 135/95
Record all 6 scores separately.

 

 

Wednesday


1. Snatch
A. 3-3-3-2-1 Snatch building.  10 minutes
B. Work up to moderate weight Pausing OHS – you choose rep scheme, duration of pause and load.  Try to hold at length at the bottom 5 minutes

2. Squat
Work up to a heavy set of 3 Front Squats—3rm for the day

3. Conditioning
3-5 RFT:
10 Hang Power Snatch, 95/65
12 C2B Pull ups

 

Thursday

1. Conditioning
2,000 Row
200 Double unders
200m Walking Lunges

2. MidLine Conditioning
10 tgu, 15 ghdsu, 10 bb roll outs—3 sets

 

Friday


1. Conditioning
30 rounds of:

5 Wall Balls, 20/14
3 HSPU/ push ups
1 Clean, 80% 1rm
 

 

3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups/ctb/pullup – unlimited rest between sets.
For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.

 

Saturday

1.      Conditioning
For time:
20 Deadlifts 275/185
Row 500m
20 KB swings, 2/1.5-pood
Row 500m
20 Overhead Squats, 115/80
Row 500m
20 Burpees
Row 500m
20 C2B Pullups
Row 500m
20 Box jumps, 24/20″
Row 500m
20 DB Squat Cleans, 45/30 each
Row 500m

Sunday

1. Squat
Work up to a 1RM Box Back Squat with bands or chains – box should be just below parallel.

4x10 each leg split squat

Death by 10m

 

Monday
1. Conditioning
“Open Test”
AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups

2. Squats

3×6 Back Squats


 

Tuesday
1. Clean and Jerk
EMOMx10: with a partner or just steal someone’s bar
Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight
set up 2 bars and alternate every minute

2. Conditioning
5 RFT
7 DL, 275/185
30 Air Squats
7 Strict HSPU

 

 Wednesday

2016 OPEN ATHLETES
1. Snatch
A. OHS, quickly work up to a heavy single
B. Snatch Balance, quickly work up to a heavy single
C. Hang Squat Snatch, quickly work up to a heavy single

2. Conditioning
For time:
1,000m Row
10 Snatches, 155/105
10 Muscle ups
500m Row
5 Snatches, 155/105
5 Muscle ups

 

Thursday

Strength/Conditioning
EMOMx14
Odd: 20/16 Cal Row
Even: 3 heavy Bench Press

 

EMOM 16:

10 heavy KB swings

6 Step ups, AHAP, each leg

4 sandbag half moons

Rest.

 

Friday

2016 OPEN ATHLETES
1. Conditioning
“ECC Qualifier WOD 4”
For Time:
30 1-arm alternating DB Snatches, 70/50
100 Double Unders
20 1-arm alternating DB Snatches, 70/50
100 Double Unders
10 1-arm alternating DB Snatches, 70/50
100 Double Unders

2. Squat
EMOMx5: 2 Front Squat, across

 

Saturday

1. Conditioning
“Three Wise Men”
A. “Jeremy”
AMRAP 4:
5 Hang Squat Snatch, 135/95
10 Barbell Burpees

2 minute rest

B. “Ben”
AMRAP 4:
10 Power Clean, 135/95
20 Pull-Ups

2 minute rest

C. “Beau”
AMRAP 4:
15 Box Jump Overs, 24″/20″
30 Wall balls, 20/14

 

Sunday

 

EMOM 12:  2 Thrusters, climbing

 

15/12 cal row x5:30 rest between efforts.

 

3 rft

10 OHS95/135

10 C2B

10 box jump overs

MONDAY

Conditioning
3 RFT:
24 Calorie Row
16 Burpees
8 Thrusters, 165/115

Clean Jerk, Heavy
A. 3×2 Power Clean, Work on keeping your feet under you. 
B. Work up to a complex of: 1 Squat Clean + 1 Front Squat + 1 Split Jerk

 Squat
2×10 Back Squat

 

TUESDAY

1. Conditioning
3 Rounds: (workout courtesy of Pat Sherwood)
5 Ring MU
10 Squat Cleans (135/95)
20 Box Jumps (24/20)

2. Gymnastics Work
21-18-15-12-9-6-3 for time of: unbroken C2B Pull-ups.

WEDNESDAY

1. Strength
Work up to a heavy 3-rep Push Press
Work up to a heavy 2-rep Push Jerk
Work up to a heavy 1-rep Split Jerk, if it feels good go for a PR

2.  Strength
3 Rep Heavy Front Squat, if it feels good go for a PR

3. Conditioning
AMRAP 10:
5 TTB
10 Push ups
15 Squats

 

THURSDAY

Conditioning
“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 18 sets

Accessory Work
3×20 Weighted Abmat Sit ups – feet anchored

 

FRIDAY

ECC Qualifier WOD 1
3 RFT:
7 Muscle ups
7 Squat Clean Thrusters, 165/110

. Midline Accessory Work
A. 2x100m 1-arm Over Head DB Walk, 70/50
Carry a 70/50# dumbbell in one hand over your head with your arm locked out for 100 meters without switching hands or stopping. Once the 100m are done switch hands and go again – that is one set. Rest as needed and do the whole thing again.
B. 2x200m KB Baby Walk, 2/1.5-pood
Carry a single heavy kettlebell on your chest with your arms crossed. Walk 200 meters without letting the KB slip down below your chest. Once the 200m rest as needed and do it again.
C. 2x200m 1-arm Farmers Carry, 2/1.5-pood
Carry a single kettlebell in one hand by your side for 200 meters without switching hands or stopping. Once the 200m are done switch hands and go again.

 

 

SATURDAY

ECC Qualifier WOD 2
4 RFT:
30/25 Calorie Row
15 Burpees over the Rower

5 Giant Sets NOT for time:
5 Reverse Curls, 115/75
10 Strict Press, 115/75
15 Bent Over Rows, 115/75
20 Romanian Dead Lifts, 115/75

 

SUNDAY

3 RFT:
15 C2B
15 Wall Balls, 20/14
15 Snatches, 75/55
15 Box Jumps, 24/20

Strength
3×8 Front Rack Step ups – you choose the weight. trailing leg should not contribute.

 

 

 

Monday 10/26

1. Conditioning
For Time:
20 Thrusters, 95/65
20 KBS ahap
20 Jerks, 95/65
20 OHS, 95/65
20 Front Squats, 95/65
Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

2. Snatch
1 heavy Snatch, not above 90%
2×2 Snatch Push Press at 1RM Snatch weight
3×3 Snatch Pull at 110% of 1RM Snatch

3. Gymnastic Pull ConditioningDo your best J
21-18-15-12-9-6-3 unbroken C2B Pull ups for time – if you come off the bar before completing the prescribed reps, redo that set.

Tuesday 10/27

1. Conditioning
3 Rounds:
400 Meter Row
21 KBS (53/35)
12 Pull ups

2. Strength
3×10 back squats,may add weight

3. Midline
3 rounds NOT for time
20 GHDSU
25 Hip Extensions

Wednesday 10/28

1. Conditioning
AMRAP 15:
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders

2. Strength
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat

3. Gymnastics
EMOMx10: 10 Burpee Box Jumps, 24/20

Thursday 10/29

40 Cal row
30 GHDSU
20 Strict TTB
30 Cal row
20 GHDSU
10 Strict TTB
20 Cal row
10 GHDSU
5 Strict TTB

20 TGU

Friday 10/30

1. Strength
EMOMx10: 1 Back Squat, across

2. Conditioning
27-21-15-9:
Calorie Row
Power Snatch, 75/55

Saturday 10/31

Tabata: 8 rounds of :20 of work, followed by :10 or rest of:
C2B Pull-Ups
Pushups
Box Jumps, 24/20
Wall balls, 20/14
Complete all 8 rounds before moving to the next movement. No extra rest between movements. Score is total reps

Sunday 11/1

A.  4x8 each leg front rack step ups

B. RDL, with dumbbells 4x8 each leg

c. Met com:  1 rope climb, 10 alternating pistols, 800m run,  3 rounds for time

The maintenance crew. Aaron, Nick, Ryan, and Megan.

The maintenance crew. Aaron, Nick, Ryan, and Megan.

Monday

1. Conditioning—30 min cap.
“Glen”
30 Clean and Jerks 135/95 or 70% 1rm
1 Mile Run/2k row
10 Rope Climbs/pull ups (strict)
1 Mile Run/2k row
100 Burpees

2. Squat
3×10 Back Squats, weight as able for a set of 10

 

Tuesday

1. Conditioning
3RFT:
Row 500 Meters
12 DL (225/185) or 75% 1rm
21 Box Jump Overs (24/20)

2. Row/O-Lift Conditioning
EMOMx14
Odd: 21/18 Cal Row
Even: 1 Power Clean + 1 Hang Squat Clean, Climbing

 

Wednesday

1. Snatch
On the 2 minute x 10
1 Power Snatch + 1 Squat Snatch + 1 OHS

2. Conditioning
25 Power Snatches, 95/65
25 C2B Pull ups/ 15 negatives
25 Overhead Squats, 95/65
25 C2B/ 25 ring rows
25 Thrusters, 95/65
25 C2B/ 15 negatives

3. Row Conditioning
5x300m Row, 1 minute rest

Thursday

3/5rft

10 tire flips, in/out

20 wall balls

5 strict pull ups or negatives.  No more full kipping in a band. You may use the band to kip up, but then you need to perform the negative movement.  SLOWLY

 

10 minute row, practicing steady strokes per minute and split times.

 

Friday

1. Squat
EMOMx10: 1 Back Squat, same weight. (more than last week)

2. Conditioning
AMRAP 20 of: (adjust weight as needed)
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135
There is a 20 round limit on this workout – so if you are beast, capable of 20 rounds in 20 mins, stop.

3. Rowing
15 Minute Row

 

Saturday

For 18 minutes: EMOM: 8-10 reps each or as specified

Press Drops (dropping bar from OH to rack), unloaded bar

Jerk drops, unloaded bar

Box jumps

Strict pull ups

20 DUs

2 TGU one each arm

 

Conditioning: 

Teams of 2

AMRAP 10

200m row, 10 HPC 65/95, 20 situps,  YGIG

Sunday

Partner Barbara YGIG

Plyometric Work
A. max vertical jump
B. max broad jump
C. 4 attempts at a max seated box jump with a vest, 20/14

 

10/12

Warm up:  25 kbs, 1 bear crawl, 10 air squats, 10 push press, 10 muscle snatches

1. Snatch
3x70%    3x80%   3x 85% full snatch

2. Squat
1×10 Back Squats

Todays squats should be as heavy as possible for the day and might not be getting any heavier on a weekly basis.  Friday squats, however, should be increased each week incrementally.  KEEP TRACK.
 

3. Conditioning
Row 1K
30 DL(225/155)
50 Pull-Ups

10/13

Warm up: 200m run/row, 6 goblet squat holds, 6 single arm OH press with kb, 10 total lunges with kb.  T band work.

1. Clean and Jerk
Work up to a heavy complex of: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

2.Conditioning
AMRAP 10:
Ascending Ladder by 2’s of:
OHS, 95/65
Box Jump Overs, 24/20

3. Accessory Strength Work
4×8 Front Rack Step ups
Set up a stack of plates 12-20″ off the floor and do 8 step ups on one leg before moving to the next. Don’t push off the trailing leg.

10/14

Warm up: run, PVC burgener, then group Burgener with barbell. 5 min SMR on shoulders

1. Snatch
A. 5×5 Unbroken Power Snatch, climbing

2. Barbell Conditioning
In teams of 3, complete:
A. In 7 mins complete the following Strict Presses:
50 reps at 115/80
50 reps at 135/95
AMRAP at 165/110

rest 3 minutes

B. In 7 mins complete the following Back Squats:
50 reps at 185/135
50 reps at 225/155
AMRAP at 275/185

rest 3 minutes

10/15

Warm up:  baseline with strict pull ups Group hip/shoulder mobs

4 sets of:
30 Calorie Row
20 GHDSU/ab mat sit ups
10 Strict HSPU/push ups

Will you be here tomorrow?  Yes?  Do a and b.  No?  Do c
a. 2×15 Close Grip Bench Press
b. 2×20 ring rows

c. 10-8-6-4-2 deadlift, Lunges

 

10/16

Warm up:  2 min du practice,  10 pvc thrusters, 10 unloaded bb squats, shoulder mobility (group)

1. Squat
EMOMx10: 1 Back Squat, across, heavier than last week by 3-5 pounds for females, 5-10 for males.

2. Conditioning
8 rounds of :20s on, :10s off
Wall Balls, 30/20
kbs, 95/65
Double Unders
Row, Calories

 10/17
1 Mile Run,  2 min Max Squat Snatch, 135/95

Rest 3:00

800m, 2 min Max Sq Cleans, 135/95

Rest 3:00

In a 5 Minute Window:
400m, Max Thrusters, 135/95

10/18

400m Row,  10 pull ups, push ups, situps and squats

Rowing Kelly

Monday

Warm up:  400m row,  front rack walks, 10 push press, 10 muscle snatch with light bar or PVC

1. Conditioning
7 Rounds:
11 Front Squats (135/95)
10 Push Jerks (135/95)

2. Snatch
5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing

3. Gymnastics
5×15 unbroken C2B Pull ups for time, rest as little as possible between sets.

Tuesday

Warm up:  20 kbs, 10 each:  bench dip, pushup, lunges.  Group shoulder mobs

1. Conditioning
5 RFT:
10 1-arm DB P.Snatch, 70/50
20 Cal Row

2. Strength
5 Giant Sets of:
5 Weighted Strict Pull ups


5 Weighted Strict Dips
10 Back Rack Lunges, (5/side)
Rest 2-3 mins after each round.

3. Rowing
3x350m, :30 rest
Rest 2 mins
6x70m, 1 minute rest
rest 2 mins
3x350m, :30 rest

 

Wednesday

Warm up:  20 ball slams, 10 PVC banded OH squats, 10 goodmornings, 10 tuck jumps or hanging knee raises. Group shoulder mobs.

·         Nautical Nancy:  5 rounds of  400m row and 15 OHS

·         3×5 Glute Ham Raises
2×10 Single Leg RDL
1×30 Banded Good mornings
60 Glute Bridges

·         Accumulate 3 minutes in a L-sit.

 

Thursday

400m row, group mobility, Burgener warm up,  T band series

1. Snatch or clean
For time at 75% of 1RM
3 Snatches
1 minute rest
5 Snatches
2 minute rest
7 Snatches
3 minute rest
5 snatches
2 minute rest
3 Snatches

 

2. “Heather’s Hot Mess”
Teams of 2, AMRAP 30:
9 Muscle ups
9 Thrusters, 165/115
9 Deficit HSPU 6/3″
9 Power Cleans, 165/115
9 Bar Muscle ups
9 Jerks, 165/115
9 Pistols (9/side)
9 KBS, 2/1.5
100′ HS Walk

Friday

Warm up:   400m run,   Burgener warm up as a group with light bar.  Group hip mobility

1. Conditioning
3 Rounds:
30 HPC, 95/65
30 Abmat Sit ups
30 Box Jumps, 24/20

2. Squat
EMOMx10: 1 Back Squat, across

3. Rowing
50-40-30-20-10-20-30-40-50 Calorie Row, equal work:rest

Saturday

Warm up:   400m run, Bear crawl,  10 banded lat pulls, 10 ring rows, 10 PVC or light thrusters, group mobility for shoulders

1.      “Haiti”
AMRAP 7
6 Muscle-Ups/CTB/banded negative (no banded kips)
11 Thrusters 115/75

3 minute rest and then…

2. “India”
AMRAP 7
18 Wall balls 20#/14# (10′ target)
12 Burpees

Sunday

200m row, hi knees, butt kickers, group hip mobility

1x800m
:30 rest
2x600m Run, :25 rest between
:25 rest
3x500m Run, :20 rest between
:15 rest
4x400m run, :15 rest between
:15 rest
5×300 run, :10 rest between
Check your pace at the 200m mark for each interval. Your pace should not change at all throughout the entire workout.

100 burpees to a 6” target

Monday

1. Conditioning
50 Calorie Row
50 Abmat Sit ups
50 Deadlifts, 135/95
35 Calorie Row
35 Abmat Sit ups
35 Deadlifts, 135/95
20 Calorie Row
20 Abmat Sit ups
20 Deadlifts, 135/95

2. Snatch Complex
5 sets of: Snatch Pull + Snatch + OHS, climbing

3. Gymnastics
EMOM 12
Odd: 2 Strict HSPU
Even: 4 Kipping HSPU
Don't do more reps - try to improve efficiency, positioning and increase cycle times.

 

Tuesday

Strength
1RM Jerk

Conditioning
AMRAP 12:
10 Jerks, 135/95
10 TTB
30 Double unders

Rowing
100 Calories NOT for time

Wednesday

1. Squat
Work up to a single heavy Back Squat (12min)

2. Rowing
Row 5 mins for max meters
Rest 5 mins
Row 3 mins for max meters
Rest 3 mins
Row 1 min for max meters

3. Gymnastics
1-2-3-4-5-6-7 unbroken Muscle ups/C2B/pull ups

Thursday

5 supersets of:
10 Ring In/Outs
1-minute weighted Hip Extension Hold

A. 3x15 Close Grip Bench Press
B. 2x12 1-arm DB Overhead Press (12 each arm)
C. 1 set of 15+ reps of DB Skull Crushers to failure
D.  3x8 T-band, plus face pulls

Friday

1. Squat
EMOMx10: 1 Back Squat

2. Conditioning
AMRAP 10:
10 Power Snatch, 105/75
10 Box Jump Overs, 24/20

3. Rowing
5 rounds of :20 for max effort, 1:40 rest
rest 3 minutes
4 rounds of :15 for max effort, 1:15 rest
rest 3 minutes
3 rounds of :10 for max effort, :50 rest

 

 

Saturday

Lurong participants will follow the WODS as prescribed.  Then continue to finish the workout.

After the Chipper is complete:

1 mile run

 

The workout is Chipper with a 15 minutes time cap. At the sound of 3, 2, 1 Go the athlete (Level 3) will perform 50 Wall Ball, followed by 50 Alternating Dumbbell Snatches, then 50 Alternating Pistols, and finally 50 Chest to Bar Pull Ups. The athlete may not move to the next exercise until all 50 repetitions of the movement are completed.

See skill level details for scaled movement guidelines.

Scoring Note: The athlete’s score is the time it takes to complete all 200 repetitions. Every unfinished Rep when time expires results in a 1 second penalty per Rep. The submission form will automatically calculate time cap penalties. In order to be eligible for performance prizes athletes must submit a video link with their score.

Movement Details - Men

Level III (3)
50 Wall Balls- 20 lbs at 10'
50 Dumbbell Snatches (alt. arms) at 70 lbs
50 Pistols (alt.legs)
50 Chest to Bar Pull Ups

Level II (2)
50 Wall Balls- 20 lbs at 9'
50 Dumbbell Snatches (alt. arms) at 50 lbs
50 Single Leg Squat Touchdowns (alt.legs)
50 Pull Ups

Level I (1)
50 Med Ball Cleans at 20 lbs
50 Dumbbell Snatches (alt. arms) at 25 lbs
50 Air Squats
50 Ring Rows

Movement Details - Women

Level III (3)
50 Wall Balls- 14 lbs at 9'
50 Dumbbell Snatches (alt. arms) at 50 lbs
50 Pistols (alt. legs)
50 Chest to Bar Pull Ups

Level II (2)
50 Wall Balls- 14 lbs at 8'
50 Dumbbell Snatches (alt. arms) at 35 lbs
50 Single Leg Squat Touchdowns (alt. legs)
50 Pull Ups

Level I (1)
50 Med Ball Cleans at 14 lbs
50 Dumbbell Snatches (alt. arms) at 15 lbs
50 Air Squats
50 Ring Rows

Sunday

“Bergeron Beep Test”
EMOM for as long as possible:
7 Thrusters, 77/55
7 Pull ups
7 Burpees

If you cannot complete the 21 reps in the minute, decrease to 6 reps.  Once you cannot keep that up, decrease again, moving from 6 to 5 to 4…

 

9/21

Warm up: 2x bear crawl, 25 kbs, 20 pushups, 15 light power cleans,  PVC stretches

 

Conditioning

AMRAP 12

5 Power Cleans

5 barbell Burpee

 

 

Barbell:  Every 90s

A.    5x1 Pausing OHS, climbing,  10s hold at bottom, choose your own weight.

B.    4x1 Snatch balance, climbing

C.    3x1 High Hang Squat Snatch, climbing

 

Gymnastics

Climb the ladder 3-6-9-15 unbroken C2B.  Once you have to break up the reps, start over.  8 minutes

Tuesday

 Lurong 2- GTO, Bar Facing burpees

 9min AMRAP--

 2k Row

Tabata planks

 

Movement Details - Men

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs

Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement Details - Women

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs

Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

 

Wednesday

 Conditioning
200 double-unders
75-calorie row
50 DB Step-Ups, 45/30 (each hand)

May be broken up if needed.

 Strength
5×10 Jerks, rest as needed between sets

Rowing:

1 min row for calories, 1 minute rest x5
 

Thursday

1. “The Other Total”
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

2. Olympic Lifting
A. EMOMx5: 8 Power Snatches, 60% of 1RM
B. EMOMx5: 8 Clean and Jerks, 60% of 1RM

 

Friday

Conditioning
If your most recent “Fran” time was below 2:30, then complete:
27-21-15-9 of:
C2B Pull ups
Thrusters 95/65

If your most recent “Fran” time was above 2:30, then complete:
“Fran”
21-15-9
Thrusters, 95/65
Pull ups

Midline Madness
Accumulate 2 minutes of L-Sit
100 Hip Extensions
Break up as desired.

Saturday

With a clock running a 22 min EMOM peform ALL of the barbell work

Clean Jerk
A. AMRAP in 2:00 of Clean and Jerks at 80% rest 2 min

B. AMRAP 2 min Clean and Jerk at 70% rest 2 minutes

C. AMRAP 2 min Clean and Jerk and 60%.  Take your bar to your rack and begin squatting

 Squat 
EMOMx10: 1 Back Squat same weight

3. Rowing
2 rounds of:
4x500m at 2K Pace, :30 rest between efforts
3 min rest between rounds

Sunday

50 Burpee box jumps

2 rounds of: 7x200m with 45 second rest
Rest 3 minutes between rounds

20 TGU


Monday
Lurong WOD1: 24 minute AMRAP , in 2, 12 min rounds
This will be completed with a partner. One partner works while the other rests. Score is the total number of reps for each individual athlete. Each athlete gets their own score.
MINUTE Level 3 Level 2 Level 1
0-1 Deadlift Deadlift Deadlift
1-2 Rest Rest Rest
2-3 Box Jump Overs Box Jump Overs Box Jump Overs
3-4 Rest Rest Rest
4-5 Hang Power Cleans Hang Power Cleans Hang Power Cleans
5-6 Rest Rest Rest
6-7 Muscle Ups Straight Leg Box Dips Bent Knee Box Dips
7-8 Rest Rest Rest
8-9 Thrusters Thrusters Thrusters
9-10 Rest Rest Rest
10-11 Row for Cal Row for Cal Row for Cal
11-12 Rest Rest Rest

Then 3k row not for time.

Tuesday

Warm up:    Baseline and stretching

Barbell:  Clean:  5x5 unbroken power cleans, climbing. 

Met Con: 4 rounds of

15 box jumps and 400m run

Midline Madness:  3rNft:  20GHDs and 25 HIP extensions.  May do Good mornings but keep your legs stiff.

T-band protocol 3x8

Wednesday

Strength:  Work up to 3rm back squat

 

Met con:  AMRAP 10

10 Power Snatch95/65

15 cal row

 

Thursday:

Warm up:  Bear crawl, Soldier kicks, Lunges (all down and back) Then 3x8:  push press, banded squats, Lat pull downs with band

EMOM 30:  HSPU x 5,  Pistols 5r, 5L,  Max effort strict pull ups, 10 KBS, Sprint to fence, rest.

 

Friday:

Skill:  Split footwork

 

Strength:  work up to a heavy complex of:  Squat clean, front squat, jerk (split)

 

MetCon:

500m row (buy in) then 4 rounds of:

1 rope climb (legless if you can)

10 bear complexes

500m row, cash out.  Pay attention to strokes per minute,  Keep them consistent.

 Saturday

5 MIN AMRAP
4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

EMOMx20
4 rounds of: :45 on/:15 off
1. Max reps of Thruster 95/65
2. Max reps of Double Unders
3. Max reps of Push ups
4. Max reps of Russian KBS, 2/1.5
5. Rest

Sunday:

400m sled drag

25 twsting Russian Lunges (walking)

Tabata OH squat holds, 8 sets.  unloaded bar

 

 

 

September 7-13

Labor Day WOD:  Hot Shots 19      9am class ONLY

Labor Day WOD:  Hot Shots 19      9am class ONLY

Everyone needs their own Therabands.  We will be using them often in the next several weeks.  They are $6.00 Strengths are as follows:  red: lightgreen:  mediumblack: heavy  blue: extra heavy.  Test the bands we have this week.  There will be a bag in the office to collect payment if you want me to buy these for you—they are $6.00  and I’m ordering weekly.  I have green available now but I need to cut it for you.  Also, You can purchase from me a jump rope, foam roller, wrist wraps and a t-band for $50.  

 

Tuesday

Warm up:  50KBS, group Burgener WITH A BARBELL.         

 

Strength (20 min)

1rm Snatch (12min)

1rm Clean and jerk (8 min)

 Met con

5rft

7 cleans (155/105)

14 KBS  (35/55)

Core:

EMOM (time remaining)

L-sit hold 20s plank hold 40s (odd), rest even

 

Wednesday

 

Warm up:  Row or run 400 then 3x Bear crawl,walking lunges (10), banded squats (10) Group hamstring mobility/stretch

Westside Wednesday

Class may need to divide into two groups perform EMOM and squats as 2 groups.

EMOM:  STS, DUs, pistols, BB split squats (lunges) (5 r/5l AHAP) 15 minutes

Box Squats:  5x5, hips below parallel, stance wider than shoulders. PYOW.

100kbs

 

 

Thursday

Choose a and Strength or just b

Met Con A

EMOM 30

5C2B and 10 push ups and 15 squats

Even 15 burpees

(try to keep up!!!)

 

Met Con B (recovery option) ROWING:  Choose your own level of exertion. No strength will be performed. 

EMOM 5 10s on 50s off

EMOM 5 20s on 40s off

EMOM 5 30/30

EMOM 5 40/20

 

Strength

Deadlift: 5-5-5-5-5rm for the day

Push press 5-5-5-5-5rm for the day

You may share with a partner and perform supersets (push press immediately after the deads and then rest

 

 

 

 

Friday

Warm up:  EMOM 85 pushups, 10 lunges, 5 power cleans (unloaded bar)  Group wrist mobility and quad/ham smash 5 min

Strength

5x5 unbroken power clean.

 

Met Con

AMRAP 10

6 power cleans 105/155

12 box jumps

 

Midline Madness:

5 rounds of

5 parallette in and outs

5 barbell hip thrusts (VERY HEAVY)

 

Saturday

Warm up:  25 kbs bear crawl, walking lunge, 25 kbs,  Group skill:  snatch hi pull

Met Con

AMRAP 10

Snatch hi pull (115/80)

10 lateral burpees over the bar

Strength

EMOM 10,  1 heavy Back squat

 

Rowing:

Partner 3000m row, switch every 500m

While one partner rows the other performs DUs,  score is total DUs.

 

Sunday

WArm up: 10 squats, 10 close grip (tricep) pushups, 10 situps, 5 unloaded thrusters 2-3x Keep it short!

Regional Conditioning

5 Rounds: 15 thrusters (65/95), 1 legless climb 400m run

 

5 rounds: of 6 thrusters (155/95) , 6 muscle ups, 400m run

 

5 rounds:  of 1 thruster (205/145), 15 CTB  400m run

 

Yeah, that’s 6k.

 

August 31-September 6

Labor Day will have only one class at 9am!!!  XY games are coming! Sign up on the white board.  ANYONE can do it!

jackie2.jpg

Monday

Warm up: 

400m run/row, 10-8-6-4hang power cleans with unloaded barbell, pushup, air squat

 

Met Con: 

Elizabeth21-15-9 ring dips, cleans 95/135

 

Barbell work:  EMOM 12 min, 

2 Snatches:  your coach will determine which part of the movement needs work

 

EMOM 8:  Beat swings x 5 finishing the minute with situps. 

Tuesday

 

Warm up:   unloaded:  deadlift, power clean, front squat, jerk, back squat, bar down.  10 minutes.   Stretch as necessary between sets.

 

Barbell:

12 minutes to work up to a heavy set of 3 Front squats+1 Jerk.  Think about what weight you’d like to hit and divide your 2 minute starts in appropriate increments.

 

Circuit: 5 rounds

8 Glute ham raises

8 Good mornings

KB (heavy) to 200m

 

Met con:

50 burpee box jump overs

Then 30 snatches for time

 

Wednesday

Warm up:  200m farmer carry 25 kbs, 15 burpees.  Clean instruction after the run.

Met con:

“Jerry”  1 mile run, 2k row, 1mile run

 

Barbell:  3rft

10 unbroken hang cleans,

25 unbroken wall balls,

2 min rest

 

C ash out:  5xa1 10 strict HSPU a2 10m HS walk OR 20M Bear crawl

 

Thursday

Warm up:  jumprope 3 minutes .  10 wall balls, 10 walking lunges,  OH KB carry down and back, T band and t-spine mobility

Midline Madness:

20 TGU + windmills

50 parallette or ring in and outs

 

1 RM Heavy thruster or EMOM 3 heavy thrusters10 minutes

 

Flight simulator: DU’s or SU’s in remaining class time:

Complete for time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
Then back down.

You must stop between sets. You cannot jump single-unders between sets.

 

Friday

Warm up:  Bring Sally up with squats and presses.  Switch every minute.

Met con:  4 rounds

500m row

10OHS (155/105)

 

Barbell: 

3x2 Front squat

2x3 Back squat

3x2 Snatch Push press

2x3 clean deadlift

 

Saturday

Group  200m run.  Hi knees, pull up holds,  push up holds,  timed burpees (1 squat, 2 plank, 3 pushup 4 jump)

 

“Rene”

7rft 400m run, 21 walking lunges, 15 pull ups, 9 burpees

 

Accesssory work:  3 (12 skull crushers 12, JM presses, 12 triceps press) 

Cash out:  slosh pipe lunges.

 

Sunday

 EMOM 20:

Odd  200m or as close as possible, 

Even Rest

Circuit: 3-5 rounds, depending on time

Sled push,  HEAVY, you should not be able to run

1 Legless climb

10 pull ups

August 24-30

 

 

 

Monday 8/24

Warm up:  500m row, followed by Burgener with unloaded bar

A   Snatch Work (15 minutes)

·        Snatch Balance-work up to a heavy single

·        Snatch (full)—work up to a heavy single

B.  Complex:  1 power clean, 3 front squats, 1 split jerk12 minutes to work to a heavy load. 

C. Met con:  15-9-6 Thrusters/Bar Muscle ups (CTB pull ups, ring rows)  65/95

D. Cash out:  3x ME strict T2B, rest as needed between sets

Tuesday 8/25
Warm up: run/row; (10 lateral banded squats, 10 stationary inchworms)x2 , Group Hip mobility
A 5rft of: 10 power cleans 95/135 and burpees

 

Wednesday 8/26
Warm up: Row 200m easy, Row 200 AHAP, DU practice and coaching, 10 PVC OHS, T-band and wall slides, ankle and t-spine mobility.
A. AMRAP 10 50 DUs 21 Box jumps, 15 C2B
B. 1. 3 Reps Heavy OHS 2. 2 reps heavy snatch balance 3. Heavy hi hang snatch. Work up to your weights, but complete 1 before 2 before 3 This may be modified to 3 reps heavy clean pull , 2 reps heavy clean drop, 1 rep heavy clean.
C. Squat: 5x5 Front Squat 80%+
D: Cash out: 5 sets of ME MU in 30s rest as needed.
B. Squats: 4x10 back squats, increasing weight with each set. 70% is a good place to start
C. Tabata row: RECORD distance

Thursday

Warm up:  25 KBS, 10 each:  push up, pull up, squat, x325 KBS

A.      3 sets of 20 wieghted ab mat sit ups, 30 stiff legged deadlifts (bar stays on legs, legs stay straight)

B.      Tabatahollow rock, supermans

C.      1 minute intervals:  5 box jumps, finish minute with KBS10 sets

D.      Tabata wall ball, rest 4 minutes, tabata burpee

 

Friday

Warm Up:  5 min DUS tabata planks—8 sets

A.      4 sets:  800m run, 50 kbs, (400m forwards, 400m backwards)

B.      200m forward run, 1 minute plank, 200m run backward, 1 minute plank Repeat 4x

C.       Ankle mobility—self Mulligan technique.

Saturday TBA

Sunday

5x10 Tricep Presses

5x10 1 arm bench supported rows

AMRAP 9

9 KBS 70/55

9 Burpees

9 Box jumps

EMOM 20

Legless rope climb

Pistols

HS push ups

TGU

Beat swing

Practice movement for the minute

 

 

----------------------------------------------------------------------------------------------------------

Monday 8/17

XY Games are back!!  Choose your partner and sign up on the whiteboard.  Sept 18th.

Please continue to check in on Facebook—we are building schools in Nicaragua!!

Warm up:  25 kbs, 10 walking lunges, 10 broad jumps, 10 squat jumps, 25 kbs

Mobility primer:  20 banded goodmornings, followed by hammy stretches, lat rolling. 

1.      Skill:  clean footwork

2.      EMOM 15  Squat Clean:  Perform 1 rep at each of the following percentages:  70,75,80,85,90.  Repeat for 3 sets, EMOM.

3.      21-15-9 Deadlift, 400m run (225/155)

Tuesday 8/18

Warm up:  400m run/row, 20 push press, 20 banded air squats

1.      1x3 Push press, rest 1x2 push jerk, rest 1x1 split jerk,  all heavy

2.      Back squat 2x10

3.      “Gwen”  15 – 12 – 9Unbroken power Clean and Jerks—you choose weight

4.      Cash out:  4 sets unbroken muscle ups

 

Wednesday 8/19

Warm up:  5 min DU, bear crawl,  10 ring rows, 10 stepping banded squats, 10 10# twisters

1.      3 Supersets:
15 Barbell Bent Over Rows
20 Glute Bridges with the barbell
25 GHD Sit-Ups (3+ months of CF, only)
30 Banded Good Mornings

2.      EMOM 15:  STSx5,  Sandbag half moons x6, 2 TGU

If time permits, bench 2x5 @80,  3x3 at 85%

 

Thursday 8/20

Warm up:  400m run/row, 20 push press, 20 banded air squats, (10s ring or parallette holds x3)

Mobility:  hip and ankle mobility, hamstring flexibility.

1.      3x2 snatch deadlift, snatch pause deadlift (2s at knee before proceeding), snatch hi pull.  (may perform in a clean position)

2.      4x4 Front squats,  80%, building weight.

3.      3 RFT:
50 Double Unders
25 TTB
10 Thrusters, 135/95

Friday 8/21

Warm up:  coach’s choice group warm up, and mobility

25 min AMRAP,  because Tyler said no deadlifts on Friday.

Partners:  10 sandbag step ups, 8 heavy kbs, 4 wall walks.   400m run with vest.

One partner performs the triplet, while the other partner runs.  Switch and continue at the same place in the triplet

 

Saturday 8/22

DT:  5rft 12 Deadlifts, 9 hpc, 6 push jerks,  155/105

You can watch Iceland Annie do it here: 

https://www.youtube.com/watch?v=tYG5CU0lzI8

 

Sunday: 8/23

1 rope climb between sets of:

8-12 reps each:  skull crushers (tricep OH ext),  box squat, 4 TGU

5 sets

Then,

Annie 50-40-30-20-10 situps/DUs

---------------------------------------------------------------------------------------------------

Monday 8/10

Warm up:  25 kbs, bear crawl, 25 banded squats, 25 PVC BTN presses (5 min) Move on to T-band as group and warm up the front squat and BTN press with barbell. (5 min)  WOD demo of movements.

1.      Find a) 1rm Front squat b) 1rm BTN Snatch grip PP c)  1rm BTN Push Jerk d) 1rm Snatch balance

NOTE:  this shouldn’t take long,  once you have your PP max, the PJ should only be a bit heavier, then the Snatch balance just a bit more than the jerk(20 min total) If you are unable to perform OH work, Perform 10! Ring rows and ring push ups

2.      3rft:  500m row, 12 burpees over the rower (or not)

 

Tuesday 8/11

Warm up:  25 kbs, 20 ring rows, 10 unloaded barbell cleans, 10 front squats with barbell.  (5 min) Group hip and wrist mobility.  (5 min)  WOD demo.

1.      Cleans:  EMOM 3 reps, 10 minutes

2.      10 Min Muscle up work:  a) 3 x max efforts   orb) transition to dip x20 and 3x10 ring rows

3.      21-15-9 Thrusters/kbs with 400m run after each round

 

Wednesday 8/12

Warm up: 500m row.  Group Burgener warm up and skill transfer exercises.  (10 min total)

1.      3x3 Snatch Balance, 2x2 Hang Snatch, single snatch, weight as able (12 min)

2.      5x3 Banded Front squats,  65% (10 minutes –2 minute starts)

3.      EMOM 12:  12/15 calorie row,  200m run, DUs,  rest

4.      Cash out:  If you haul ass, you can perform 5x5 bench, building weight.

 

Thursday 8/13

Notes:  If you are a 4-5 day athlete today is a low intensity day.  If you are a 2 or 3 day a week athlete today is a working day: 

Warm up:  200m run, 20 goblet squats, 15 ring rows, 10 push ups.  (7 min)  Group hip and shoulder mobs.

WOD1:  50 wall balls, 40 kbs, 30 box jumps, 20 push ups, 10 v ups,  2 rounds. Chip away.

WOD2:  Active rest:  5k row,  T band exercises 3x 10, physio ball pikes or walk outs:  30 reps

 

Friday 8/14

Warm up: 20 light wall balls, 25 banded goodmornings, 25kbs (5min) Group back mobility

1.      Deadlift 10-8-6-4-2, climbing 

2.      1k run, 25 power cleans, 25 jump overs, 25 c2b, 25 wall balls,  2 rounds.

Saturday 8/15

1.      5-4-3-2-1 Front squat, power jerk.  185/135

2.      Teams:  10k row, switch every 250m

3.      E2MOM for 12 minutes: 25’ HSwalk or 1 min hold, DUs

Sunday 8/16

This is a LOT of volume.  Get right to it.  Warm up:  25 burpees, 10 box jumps, 10 power cleans.

1.      10x1 seated box jumps

2.      5x1 clean pull plus high hang clean—light and quick.  This is a technique primer

3.      EMOM 15 minutes Squat Clean 70%-75-80-85-90

4.      21-15-9 deadlift 400m run

3rds 15 pendlay row, 20 glute bridges, 25 ghd, 30 banded goodmornings.  Get at least 1 round

-----------------------------------------------------------------------------------------------------------------------------------------------------------------------

Saturday 8/8

Divide a large group into 2 and alternate the following

E3MOM for 15 minutes

200m Run and amrap of squat clean to OH,  do not drop the bar

Circuit for 15 minutes:

  1. Farmer carry to wall

  2. 4 TGU

  3. AMRAP strict pull ups

Friday

 

A.  Back squat

3x3 80%

2x2 85%

 

B. "Zeus"

3rft of

30 wall ball

30 kbs

30 box jumps

30 PP

30 Cal Row

30 push ups

10 BW back squats

 

I have no idea why the formatting keeps changing.  It is being pasted in from a single source. 

Thursday
A. Deadlift 3x3, sets start at 80%
B. EMOM:
50m shuttle (10m)
10 in out tire flips (5:30am) /prowler push
6 sandbag cleans
30 bar hop overs
25 minutes

 

Wednesday  August 5

A. Clean and Jerk

12 min to find 1rm,  then EMOM 1 rep at 80%

B.   1.  Push press 5x2 1 at back rack, 1 at front.   2.  2x20 strict db press, light.  

C. Met con

15 CTB

25 Cal Row

50 DUs

1 min rest

Tuesday August 4 (scrollfor Monday)

A. Snatch Pulls
3x3 @ 95%
2x2 @ 110
single @125
2x2 @110
3x3 @95

B Snatch
3x3 @80
2x2 @85
single @90

C. Met Con 65/95
400m Run
15 hand snatch
400m Run
9 hang snatch
400m run
6 hang snatch

Monday August 3

A. Sprint Tri:
100 DUs
1000m row
1 mile run

B. Accessories:
20 reps each bent over dumbbell row to external rotation (elbows to ceiling, rotate so backs of hands are to ceiling)
20 ring rows

C. Clean Ladder
EMOM for 10 minutes perform 1 clean, increasing weight each minute. Find max clean in 10 minutes.

-----------------------------------------------------------------

Monday July 27

Strength:  OHS 5x3 with 3 sec pause at bottom.  Sets start at 80%

WOD:  For 15 minutes performed EMOM:  5 pull ups, 10 push ups, 15 squats/ 3 pullups, 5 pushups, 10 squats.  

Core:  100 Hollow rocks

 

Tuesday July 28

Warm up:  500m Row followed by Burgener warm up as a group.  Use unloaded bars

Followed by mobility

 

Strength:

 Barbell complex, perform E2MOM for 16 minutes to find a max for the day. 

Hi hang snatch (pockets), Hang snatch (mid thing), Snatch 

 

WOD:  12 min AMRAP of5kte, 15 kbs, 25 DUs 

 

Cash out:  5x8 rear bent over db raises. 

 

Wednesday July 29

 

Strength:  Pause Front squats 12 minutes to find a 1rm with 7sec pause at the bottom, 15 second pause at the top.  Then, 3x3 with 85+ percent of todays 1rm

 

WOD:  5rft of 5 clean and jerks (95/135) 400m sandbag run

 

Thursday July 30

Strength:

A.      30s work, 1 minute of rest:  Find max cleans in 30s at 135/190, 125/180, 115/170, 105/160

B.     1rm back squat

C.     100 squats, 80 situps, 60 pushups, 40 pull ups,

20 goodmornings, as heavy as possible

 

Friday July 31

A.     3 rounds of 3 strict HSPU, 6 kipping deficit HSPU, 9 strict hspu, 12 kipping hspu

Or

B.     3 rounds of 3 push ups, 6 box elevated push ups, 9 knee on box push ups, 12 ring push ups

 

For time:

10 STS, then

21-15-9 Clean and Jerk/ TTB or v ups 65/95 

 

Cash out:  2 min max effort front squat 65/95

 

Saturday August 1

Gym is scheduled to be closed, but stay tuned.  This may change. 

 

Sunday August 2

 

Strength:  5-4-3-2-1 Power clean 145/205 (do your best)

For time: 3 rounds:   10 ring dips, 20 Chest to bar, 30 ring rows rest 1 minute

Cash out:  Sled push relay:  2 teams for 400meters (down alley, turn right, turn right again, come back)

--------------------------------------------------------------------------------------------------------------------------------------------

Monday 7/20

 

Skill: 10 Mins Snatch Review

Strength:
A) Every 2 Mins for 16 Mins: 1 Hi Hang Snatch + 1 Hang Snatch + 1 Snatch from the ground
*Find a max on the complex for the day

B) Every 2 Mins for 16 Mins:
-10 DB Snatch From Ground (Alternate hands every rep) (50,30), and 10 Push Ups

WOD 9 Min AMRAP
-5 Burpees
-10 Push Press (95,65)
-20 Double Unders

Tuesday 7/21

Strength: 12 Mins to find a 1RM on Pause Front Squat
-then 10 Mins to perform 3 Drop Sets at 83% this week.
*You will pause 7 Seconds at the bottom of your front squat, stand and pause 15 Seconds at the top, then you can rack it. (This is a 22 Second Rep)
-Once you find your 1RM, you will then drop your weight to 83% of what you worked up to for the day and do 3 Drops sets of 3 Reps with the same tempo (These sets will be about 70 seconds each) Rest 2-3 Mins b/w drop sets

Buy In: 500m Row

then, 5 rounds of…
-3 Muscle Ups (Scale = 3 C2B Pullups)
-6 DB Renegade Row (30,15) (Row on both arms = 1 rep)
-9 T2B
-12 DB Lunges in place (30,15) (6 each leg alternating)

Wednesday 7/22

Strength: 2 Push Press + 3 Push Jerk (15 Mins)
*5 Sets to work up to a max on the complex for the day

WOD Teams of 2 – 1 person works at a time
20 Min AMRAP
-20 Burpees over bar
-20 Hang Power Clean & Jerks (115,75)
-4 Rope Climbs
-400m Run

Thursday 7/23

Strength: 3 Sec Pause Overhead Squat 5×3 – Pause 3 Seconds at bottom of your overhead squat. Work up to a 3rm for the day.
-Rest 2 Mins b/w sets

WOD

40 Wallballs (20,14)
400m Run
30 Wallballs
300m Run (200m + 100m)
20 Wallballs
200m Run
10 Wallballs
100m Run

Friday 7/24

Strength: Back Squat – 15 mins to find a true 10RM, then… (Try and get heavier than last week by 5-10lbs, this is the last week of 10 reps so try and PR)
1×10 @ 95% of your 10rm
1×10 @ 90% of your 10rm

*NO longer than a 1 second pause at the top to breathe and get tight between reps! Any longer rest than that and you are not finding a true 10rm… rest 2-3mins b/w sets

WOD For TIme

Run a 400m, then…

Perform 3 rounds of the following…
- 5 Strict Pull-Ups
- 10 Ball Slams

Run a 200m, then…

Perform 3 rounds of the following…
- 5 Strict Pull-Ups
- 10 Ball Slams
- 15 Double Unders

Then finish with a 100m Run

 

Saturday 7/25

Strength: 12 Mins to find a 1RM on Pause Front Squat
-then 10 Mins to perform 3 Drop Sets at 85% this week.
*You will pause 7 Seconds at the bottom of your front squat, stand and pause 15 Seconds at the top, then you can rack it. (This is a 22 Second Rep)
-Once you find your 1RM, you will then drop your weight to 85% of what you worked up to for the day and do 3 Drops sets of 3 Reps with the same tempo (These sets will be about 70 seconds each) Rest 2-3 Mins b/w drop sets

WOD 5 rounds for time
-1 Rope Climb
-10 WallBalls
-10 T2B
-100m Run

 

Sunday TBA

--------------------------------------------------------------------

Monday 7/13

Warm up :  400m Row,  bear crawl, T-band,  Wall slides,  followed by Group mobility:  wrists, tricep roll and smash, Lat roll

Strength: Push Press 5×5

Strength Endurance: Push Press Max Effort Reps (-30% of 5rm)
*Take 30% off of whatever you got up to for your 5rm and perform 2 sets of Push Press for max reps. Take 90 Seconds rest between each set.

7min AMRAP
-7 Burpees
-7 T2B

Tuesday 7/14

Strength: Back Squat – 15 mins to find a true 10RM, then…
1×10 @ 95% of your 10rm
1×10 @ 90% of your 10rm

*NO longer than a 1 second pause at the top to breathe and get tight between reps! Any longer rest than that and you are not finding a true 10rm… rest 2-3mins b/w sets

Conditioner: For TIme
Buy In: 400m Sprint (This is a max effort sprint!)

then…

6 Rounds
-4 Strict Pull-Ups
-8 Burpees
-12 Single Arm KB Swings (6 on Left arm and 6 on Right arm)

Wednesday 7/15

Strength:
A1) Every 2 Mins for 16 Mins – 1 Push Press + 2 Push Jerks
*Find a Max on the complex for the day

A2)  15 Min EMOM
1st Min: Half Kneeling KB Strict Press x10-12 on Left Arm
2nd Min: Half Kneeling KB Strict Press x10-12 on Right Arm
3rd Min: 8-12 Push Ups

Conditioner: 9 Min AMRAP
-6 Ring Dips
-8 Shoulder 2 Overhead (135,95)
-10 Slam Balls (20,14)
-20 Double Unders

Thursday 7/16

Strength: 12 Mins to find a 1RM on Pause Front Squat
-then 10 Mins to perform 3 Drop Sets
*You will pause 7 Seconds at the bottom of your front squat, stand and pause 15 Seconds at the top, then you can rack it. (This is a 22 Second Rep)
Once you find your 1RM, you will then drop your weight to 80% of what you worked up to for the day and do 3 Drops sets of 3 Reps with the same tempo (These sets will be about 70 seconds each) Rest 2-3 Mins b/w drop sets

Conditioner: 5 Rounds (15min Cap)
-5 Power Clean (155,115)
-5 Pull Ups (any style)
-5 Deadlifts (155,115)
-5 T2B
-200m Run

Friday 7/18

Strength / Skill : Deficit HSPU / HSPU / Wallwalks / HandStand Hold / Push Up
* Pick a skill that most applies to you above and perform 5 Sets of 5 reps. Make it as challenging or easy as it takes to get 5 reps each round. (HS Hold = 30 Seconds)
-2 Mins Rest b/w sets

Conditioner: 2 Rounds  Max Reps at each station
*1 Min Work, 30 Seconds to rotate stations, Score is total reps of all stations.

-Push Press (95,65)
-Burpees
-Row (Calories)
-situps
-Double Unders
-KB Swings (Red Yellow)

Saturday 7/18

Partner WOD:  AMRAP 25 (Teams of 2)

50 Wall balls, (20/14)

40 KBS (70/53)

30TTB

200m Run (each partner)

YGIG

 

Sunday 7/19

Strength: Overhead Squat – 5×5
*20 Mins to find a 5rm for the day

Conditioner:
7 Min AMRAP
-5 Deadlifts (225,155)
-10 Pull-Ups (any style as long as you don’t need a band)
-20 Double Unders

2 Mins Rest then…

5 Min AMRAP
-5 Burpee Over Bar
-10 T2B
-20 Double Unders

 

-------------------------------------------------------------------------------------------------------

Monday 7/6,

Group warm: Athletes may stretch, roll, row, or jumprope until coach begins class.  Alternating tabata of air squat, burpee, pvc push press, PVC/unloaded bar hang power clean.  3 rounds

Skill:  15 min EMOM

Odd minute:  6 Hang Power Cleans

Even minutes:  6 Power Jerks (use a rack)

WOD:  3 rounds at each station, 1 minute work, 30 seconds rest

Row for calories, burpees for reps, 10 KBS plus 10 ring pushups or Dips, Bear crawl

Cash out

2 TGU, 4 Cossack lunges, 6 plyometric lunges for footwork

 

Tuesday 7/7

Skill :  15 Min EMOM:

1st Minute:  Max strict chin ups and weight if you can do more than 12orring rows (beginner only)

2nd Minute:  10 KTE or hanging knee raise

3rd Minute:  25 DUs or 50 singles

WOD:  Teams of 2,  1 works at a time, 20 minutes

10 Thrusters (115/75)

10 bar muscle ups/ CTB/ Band MUs

20 wall balls

Rope climb (use shorter rope only)

40DUs or 80 Singles

200m med ball run (only 1 ball per team)

You may break reps up within the set, use 2 bars if weights are different.  NO BAR DROPPING.  10 Burpee penalty for doing so.

 

Wednesday 7/8

Warm up:  Partner med ball toss x10, relay 100m run, then as a group 20s lunges, 20s burpee, 20s db push press, 20s kbs,  repeat 2x

Strength:  Front Squat

A.      5 sets of 5 reps, SIT at the bottom for count of 2. 

B.      Goblet squats for 3x10

Auxiliary strength:  3x10 banded lateral squats, no rest within a set (l/r)  --perform if you finish your squat set early.

WOD:  3 RFT

10 ttb, 9 hang power cleans (95/135), 8 deadlifts (same), 7 Shoulder to OH (same), 6 burpee OTB

Cash out: 

Partner med ball toss.  50 passes.  They do not have to conform to any standard.

 

Thursday 7/9  BIKE NIGHT!!

Warm up:  Group: 30 kbs 20 Goblet squats, 20ap burpees, Do not move on to the next exercise until all athletes are done with it,  then:  1 arm OH kettlebell carries, focusing on good OH and wrist positioning

Get all equipment out and allow only 5 min rest between triplets

 For 10 minutes:
5 Deadlifts (60%), 10 1 arm OH situps, 10 kbs ah

For 12 minutes
DB strict press x5 heavy, 10 pull ups, 250 row

For 10 minutes
15 wall balls, 10 bent over row with DB or barbell (65/95 or pyow), 200m run

Equipment: barbell with weight on floor, pair db (heavy), kb, med ball

 

Friday 7/10

Warm up:  Move like a….bear, crab, frog, etc

Strength—pause Back squat (sorry) and EMOM

A1 3 Sec. Pause Back Squat x5.  Find a 5rm for the day A2 Max pull-ups (add weight if more than 5 reps).  This is a superset.

EMOM:   

·         1st Minute:  Bulgarian Split squat:  short people use 2-45 plates, tall people use 3

·         2nd Minute:  Max effort ring row, elevate feet please.

WOD 15 MIN amrap

Working with a partner:  each patner perfoms ½ of the reps each round but pushes the sled together

12 HPC (135/95)

50 DUs

10 Strict CHIN ups (reverse grip)

Alley sled push down and back

Load drag sled with 3x45,  Load Prowler with 2x45,  Load Small Prowler with 2x45, plus 2x10

 

Saturday 7/11

For time
25x Handstand push-ups
25x Double unders
55x KB swings (72#/53#)
25x Double unders
25x Burpees
55x Push-ups
25x Pull-ups
25x Wall ball (20#)

 

Sunday 7/12

Strength:  Back Squat

A.      Warm up movement, then, in 3 sets find a 15 rep max

B.      Warm up movement, then, perform 5 sets of 8 reps for technique

WOD:  Teams of 2, 6 rounds each at

Athlete, 20 min time cap

5 Thrusters (65/95)  Scale to Push press

10 KBS (45/55)

100m Sprint (wall and back)

All movements are performed by first athlete, then second athlete.

THIS IS A SPRINT you can rest while your partner works.

 

Cash out:  25 partner burpees:  HI fives on the jump

6/29/15

Warm up:

400m Row, 10 banded squats, 10 ring rows,  T-band work and Group PVC mobility with wall slides

Skill Work:  Choose A or B depending on your level
A) 12 Min EMOM
-1st Min – 5 strict press ups, drop the bar down (practicing removing the negative aspect of the press)
-2nd Min – 5 Butterfly Pull Ups (if you cant butterfly then work on keeping your kip tight and precise, if you need a band then perform strict)
-3rd Min – 5 Box Jumps (30″,24″) Focus on maximum power and land as high and soft on the box as you can.

B) 12 Min pull ups skill work:  5 beat swings or 10 lat pulls on the bar, plank for reaminder of minute

20 Min AMRAP Teams of 2 – 1 person works at a time)
-10 Front Squats (165,115)
-10 Pull Ups
-10 Wallballs (20,14)
-2 wall walks
-100m Sprint Relay (Teammate 1 must run a 100m sprint when he/she comes back tag teammate 2 and then they will proceed to run the 100m sprint, once you have both completed the sprint you can go back to front squats)

 

6/30/15

Skill:  12 min EMOM

20DUs, 4 wall walks, 10 ttb or attempts

 

Strength:

6x3 Push Press, 2 min rest.  80% all sets

Met Con:

3 rounds 200m Run, 21 KBS, 20 Twisters with KB

7/1/15

Strength:  Thrusters 15min

A.     Find 1 rm

B.     12 min EMOMx3

Met con: 15 min AMRAP

5 box jumps, 10push ups, 15 kbs (45/55), 200m run

 

7/2/15

Strength:  Kneeling KB presses (or DB)

4 sets: 12 reps each arm,  1 sec pause at top.. 90s rest between sets  NO movement in the body.

Met Con:  12 min AMRAP

10 kbs (35/45), 10 ring dips, 10 Push Press, 25 DUs

 

7/3/15

Strength:  Bulgarian Split squats, chin ups, lateral walks

Perform A1 and A2 as a superset, then perform B

A1 Rear leg elevated 4-8 inches (use plates).  6 reps each leg, 4 sets.  1 second pause at top and bottom.  Use KBs or DBs

A2 Max Chinups, unbroken, use bands so you can get 6-8 for 4 sets

 B Mini bandlateral walks,  3 sets of 10 steps each way.

Met con:  15 minute cap

400m Run, 10 med ball slams, 200m run 20 slams, 100m run 30 slams, 400m run

Cash out:  25 hanging knee raises

7/4/15

There will be one class at 10am.

Murph

7/5/15

Strength:15 EMOM

Odd minute:  6 hang power cleans

Even minute: 6 power jerks

Met con: 3 rounds, 1 minute work at each station/30s rest between

Row for calories, 10 kbs and 10 dips, 30ft bear crawl, sled push

Monday 2015 0622

·         1 Snatch balance 1 ohs10x2 to 3 reps, emom light weight. 60% ohs weight

·         21 15 9 pull up  push.up  OH sit up (35/45) front squat (65/95)

 

Tuesday 2015 0623

·         50 banded good mornings

·         Christine

Wednesday 2015 0624

·         Clean and Jerk 5x3 80% or 15 min technique practice

·         12 min amrap 10 kbs 10 burpees

Thursday 2015 0624

·         Bench. 3rm

·         Death by 10m

·         Cash out: side raise 5x5, bent over db row 5x8 oh sit up 5x10 perform as a circuit

Friday 2015 0626

·         Press 2x5 80%  2x3 85%

·         WOD:   Back Squat Max reps at 80%, 10 TTB, 200m run.  15 min AMRAP

Sunday 2015 0628

·       Minute 1-10to complete 1 mile run + Max Clean and Jerk at 135/95

·       Min 11-13 rest

·       Minute 13-20 800m run + max clean and Jerk at 135/95

·       Minutes 20-23 Rest

·       Minute 23-27 400m run + max clean and Jerk 135/95

Check-in torture for Mike and Kiersten

 

Monday 2015 0615

Press 5x5, 80%

Jackie

Muscle up skill work

Athlete:  weight press as able, 

 

Tuesday 2015 0616

1 Snatch balance 10x1, emom

10  Power Snatch, 10 OHS, 200m run/row or 25 burpees 65/95, 3rft

Compare to 1/28/15

Athlete:  Weight as able,  WOD:  clean, OHS, burpee

 

Wednesday 2015 0617

Front Squat 5-5-5 @70%, 3-3 @75-80% 2 min starts

21-18-15-12-9-6 wall ball (14/20), deadlift (75/105), box jump (20/24)

Athlete:  May use a back squat,  WOD:  use KBS instead of deadlift

 

Thursday 2015 0618

Clean and Jerk 5x3 70%

6 sandbag get ups, 8 step ups, 200m run, all with bag. 3 rounds,

compare to 3/12

Athlete: Clean and jerk for technique practice sets of 3,  run with medicine ball or no weight

 

Friday 2015 0619

Deadlift 3-3-3-3-3- sets start at 85% 3 mn starts

15 Burpee, 6 STS 200m run. rest 2 min between rounds, 5 rftt

Athlete:  Deadlift weighted as able, may use KB clean for STS

 

 

Saturday 2015 0620

Murph
 

Sunday 2015 0621

3 Back squats. BW, 10 kb snatch, 1 rope climb, 400m run 35/45 AMRAP 20

Athlete weight back squat as able,  perform 5 strict pull ups for rope climbs

---------------------------------------------------------------------------------------------------------------------

Monday 2015 0608

Shoulder Press 5-3-2-1-1-1rm

BTN Jerk, hold position and correct feet,  5x3

5rft:  10 wall balls, 15 burpees, 20 alternating db cleans (ahap)

Tuesday 2015 0609

3 position clean, EMOM 12 min,  light weight. Focus on finishing the 2nd pull

Clean Pull Deadlift:   110% of clean5x4

AMRAP 7 :  10 deadlifts 135/195, 5 HSPU 25 DUs

Athlete:  weight as able,  perform pushups and Single unders

 

Wednesday 2015 0610

For 21 minutes:  E3MOM:  Bench 3r @ 80% and 20 DUs;  10 kbs and one rope climb, rest 1 minute

5 min max Burpee box jumps

Athlete:  perform floor press as able and single unders,  10 kbs and 1O hangaing leg raises, rest

 

Thursday 2015 0611

Skill work to include all movements

Complex:  (snatch deadlift, hang snatch, goodmorning, BTN PP to front rack ) for 3 sets

Between sets perform 5 push ups, 10 situps, 15 airsquats.

Work for 25 minutes

Athlete:  weight all movements as able, may pull from blocks

 

Friday 2015 0612

OHS 5x10,  lighter weight

Annie both ways

Athlete:  single unders, Annie one way, followed by 500m row

 

Saturday 2015 0613

16 TGU plus windmill

Row 1000m 10 kb snatch

Row 800m20 kb snatch

Row 400m30 kb snatch

100 kbs

Athlete may use a db, 50 kbs

Sunday 2015 0614

30 pull ups

Death by Thrusters

30 pull ups

Athlete:  15 pull ups , front squat to press db/bb, 15 pull ups.  This is a shoulder killer.

 

 

20150601

·        Back Squat 3-3-3-3-3

·        BTN Push Press x2 +  Snatch Balance

·        21-15-9 Box Jump, Push press

Spend remaining time stretching/rolling the shoulders. 

 

20150602

 

·        Power Snatch, Snatch Push press, OHS,  10x1, EMOM

·        Snatch Deadlift, @ 50%

·        20-15-10-5 Pull up, air squat.  Run 400m before and after couplet

Wednesday20150603

·         Front Squat 5x5, 70%  2 min starts

·         Squat clean 3-3-3-3-3, add weight

·         25 in out tire flips

·         3 min max stone to shoulder

·         2k row for time

Athlete:  Front squat as able, 2 minute starts ; hang power clean, focus on catching the bar on your shoulders,  Clean drop.  1+1, 

 

Thursday 20150604

·         EMOM:  Mid hang snatch, hi hang snatch, snatch balance, Jerk dip, Jerk drop to split,

·         Baseline WOD

 

Friday 20150605

·         Deadlift3-3-3-3-3 , 2 minute starts(70% or better)

·         Circuit:  sled 2 inside passes or alley, 25 DUs, 10 Step ups ahap x10,  BB roll out x105 rounds, not for time

--------------------------------------------------------------------------------------------------------------

 

Tuesday 20150526

·         Press in split 5x5

·         EMOM 10:  2 power snatches from high hang—technique practice

·         WOD: 3 rounds for time: 3 power snatch  5 OH squat 10 Step up  400m run—65/95

·         Spend remaining time using lacrosse balls to roll the shoulders.

Athlete:  Technique practice:  power cleans;  WOD:  3 cleans, 5 front squats, 10 step ups, 400 row, weight as able


Wednesday 20150527

·         Jerk , 10x 2, EMOM add weight as able

·          EMOM 30: 2 wall walks, 3-5 dh pull ups, 4 ring push ups, 5 ring rows elevated feet, 6 kbs AHAP, 8 KTE

Athlete:    EMOM:   substitute a bear crawl for the wall walk,  20m

 

Thursday 20150528

·         SMR wall slides t spine roll out

·         50 banded goodmornings

·         OHS 5x5

·         Deadlifts 5-3-2-1-1-1rm

·         10 9-8-7-6-5 air squats 40m sprint

Athlete:  Weight all lifts as able,   Deadlifts 5x8 for technique 

Friday 20150529

·         EMOM 10 KBS, AHAP,  10 min

·         Work for 20 minutes:  2 clean deadlifts, 3 hang power clean, front squat, split jerk. Add weight as able.  NO BAR DROPPING

Athlete:  weight as able

Saturday20150530

·         AMRAP 15: 5 full cleans, 6 TTB, 7 push ups, 8 situps95/135

·         2 min amrap sts

Athlete:  weight  cleans as able

Sunday 20150531

·         200m run, 10 sandbag shoulder to shoulder pp, 15 bag squats, 5rft

·         Tabata planks 8 rounds each.

Athlete: use a medicine ball

Monday21050518

·         Pendlay row x 5, Tire flip x 10, 10 minutes

·         Rest 5 min

·         Muscle snatch x5  OH stepping lunges x10, 7 min

·         100 sit ups

Athlete:   no change

 

Tuesday 20150519

Perform every 45s for 4 sets

·         1st pull--feet stay on the floor, pull to below knees

·         2nd minute: shrug pull from hang

·         3rd minute: 1st and 2nd pull

·         4th minute power clean

·         5th minute clean

 

WOD: 3rft 8 Clean and Jerk, 10 burpees over your bar

Athlete:  weight as able.  WOD:  power clean and press may be used , burpee as able

 

 Wednesday 20150520

·         EMOM 8 2 PP with unloaded bar, practice bringing bar down directly to rack

·         Push Press 5x5

·         10! RIng push up, ring row, elevated feet,  may wear weighted vest

·         Core circuit, 3 rounds 10 STability ball pikes, 15 OH situps, 10 RDL @ 70% 1rm DL , use hook grip

Athlete:  Weight push press as able,  No other change

 

Thursday 20150521

·         Burgener warm up

·         Find 1 rm clean 5-3-2-1-1-1.

·         tgu x 20 ahap

·         30-20-10 sandbag  powe clean, box jump

Athlete:  May substitute power clean,  and perform sandbag deadlift for clean

 

Friday  20150522                           

·         Clean and Jerk 5x 5 @ 70% Rest 2 minutes between sets

·         1 rope climb, 10kbs, 5 rounds, work with partner rest while partner works.

·         side planks:  1 min each side, rest 30s between sets.  4 sets.

Athlete:   Hang power clean and push press, weight as able, WOD:  5 strict pull ups, KBS,

 

 

Saturday  20150523

100 dus 40 kbs, 35 push ups, 30 air squats, 25 pull ups, 20 burpee box jumps 15 wall walks 10 MU, 400m run 10 MU 15 wall walks, 20 burpee box jumps, 25 pull ups, 30 air squats,35 push ups 40 kbs 100 DUs

 

Sunday 20150524

·         EMOM 12 kbs

·         5 min amrap 9 deadlift (bw) 6 HR pushups 3 burpee box jumps

·         5 min Rest then 4 min AMRAP 9 HR pushups, 6 burpee box jumps

4 min Rest then: 3 min AMRAP 3 Burpees,6 sit ups

Monday 20150511

·        Circuit: (ME strict hspu, 5 db strict press, ME pull ups, wide grip) x 5

·        400m forward run, 200m backward run, 50 partner ball tosses, 400m forward run, 200m run backward

Athlete:  HSPU are performed on a box, use ring rows to replace pull ups,  Run as able or use airdyne and rowers

 

Tuesday 20150512

·        Back Squat 3-3-3-3-3 sets start at 80-85%, may add weight

·        Step ups 5x16, AHAP, may add each set

·        10-8-6-4-10-8-6-4... Power clean, pull up, sit up 8 min

Athlete:  Back squat 5x8 focus on your depth, not weight,  Step ups should be weighted as able.  WOD:  DB clean, ring row, sit up  10-8-6-4, etc. 

 

Wednesday 20150513

·        Burgener warm up as group

·        Push Jerks: 10x2, EMOM

·        3rft 15 Power cleans, 12 KTE, 400m run

·        Ab tabata, trainers choice

Athlete:  DB power clean, leg lifts from bar, row

 

Thursday 20150514

·        OHS 5x5, add weight from last time

·        split squat 4x8 each leg

·        21-15-9 twister (and 1 and 2...) OH sit up, wall ball

·        2k row or 1 mile run, if time

 

Athlete:  OHS/ split squat (may do front squat if needed) weight as able,

 

 

Friday 20150515

 

·        single leg bridges--tabata, 8 sets each leg

·        Deads 3-3-3-3-3 for 3rm for the day

·        ( Back squat x10, press x 10, 200 run front squat x10 press x 10 200m run, OHSx 10 200m run ) repeat this 3 times, or for 20 minutes, 65/95

Athlete:  Weight as able,  use rower or airdyne (1:30 timed)

 

Saturday

EMOM or so!

·        Bench x3

·        ME pull ups weight if able

·        STS x4

·        Sled push down alley

·        Farmer carry back (kb)

·        GHD x10

·        2 TGU

Monday 20150504

·         Back squat 5x3 80-85%

·         Circuit 3 sets: Pendlay row 3x8, tircep push up 3x20, TGU x4  AHAP

·         10! KTE, BB rollout

Athlete:  Back squat 5x8,  Circuit:  weight as able,  WOD:  10! V up, BB rollout, then 3x20 Lat pull down

 

Tuesday 20150505

Burgener warm up and skill transfer set

EMOM

·        1st pull--feet stay on the floor, pull to below knees

·        2nd minute: shrug pull from hang

·        3rd minute: 1st and 2nd pull

·        4th minute power snatch

·        5th minute snatch

Athlete may choose to use clean grip instead of snatch grip.

 

Wednesday 20150506

·        Burgener Group warm up

·        EMOM 12 @ 1 Clean and Jerk, adding weight as able

·        5xME pull ups, 90s rest

·        5 Thrusters 95/135) 100m Sprint x 5,  rest 1 minute between rounds

Athlete:  may substitute ME ring rows plus 10 Lat pulls,  WOD:  10 Push press, 200m row, 4 rounds, rest as long as you work.  Take your rower outside!

Thursday 20150507

·        50 kbs AHAP

·        Deadlift: 5@60% 3@70% 2@80%

·        1x8 E2MOM 1 DL 90%,

·        10 Sandbag get ups, 10 step ups, 400m run with the fucking bag. 3 rounds

Athlete:  all deadlifts should be weighted as able.  WOD:  6 TGU, 10 step ups with Barbell, 400 m run or row.  May carry something.

Friday 20150508

·        Bench 5x5

 ·        strict DB press 5-5-5-5-5

        21-15-9-15-21 box jump, wall ball, farmer carry between rounds 50 yards, 25# pinch grip plates

 Athlete:  All weights as able.  WOD:  21-15-9 of same exercises

 

Saturday 20150509

5 min AMRAPS

·        10 kbs, 10 Burpees

·        10 box jumps, 15 situps

·        5 pull ups, 15 ball slams

·        5 power cleans, 10 air squats

Athlete:  PYOW.  For power cleans, coach will choose a specific piece of Burgener warm up for athlete to follow.

 

Sunday 20150510

 ·        10! Ring rows, HSPU

·        10! clean hi pull, front squat (55/75)

·        Planks 1 min each, 30s rest, 35/45

 Athlete:  any push up variation is acceptable,  otherwise weight as able.



20150427 Monday

Bench 5-5-5-5-5 find 5rm

10x2 KB or DB press,  EMOM

AMRAP 8:  10 power cleans (95/135) 8 wall balls, 6 KTE

Athlete:  Bench:  load as able,  DB press:  perform seated,  AMRAPsub tuck crunch for KTE

20150428 Tuesday

Deadlift 3-3-3-3-3 sets begin when 85% 1rm has been loaded on the bar

Split Squat 4x8, each leg

25 KBS (45/55), 15 HSPU, 10 Twisters 400m run, 4rft

Athlete:  Deadlift 5x8, load as able,  Split squat load as able,  WOD:  25 kbs, 15 push ups as able, 10 twisters, 400m row

20150429 Wednesday

Pull up Dip Complex:  6 sets of 5 reps, changing hand position each set,  use weight if able

1000m Row, 50 thrusters, 30 Pull ups, 2rft

Athlete:  Make note of modifications,  WOD:  3 rft:  500m row, 25 thrusters, 15 ring rows

20150430 Thursday

OHS 5x5

EMOM 25:   8 Pendlay Row ,  5 tire flips,  1min DUs, 1 min HS holds, 4 STS

Athlete: OHS weight as able.  EMOM:  8 Rows, 5 tire flips, 1 min SU/DU practice, 1 min inverted hold, 4 sts (use med ball or kb)

20150501 Friday

Push Press in split 5x5,  70% 1rm

50 Partner med ball situps

21-15-9 Air squat, pull up, burpee

Athlete:  Push Pressin Jerk weight as able, No other changes

201502 Saturday

Partner workout A:  6 total rounds:  1 rope climb, 10 situps, 15 wall balls.  One partner completes round while the other rests.  Partner with heavier back squat goes first. 

Athlete:  may use pull ups instead of rope climbs,

Partner workout B for time 200 total reps:  10 KBs (35/45) 10 burpees.  Each partner performs 1 round and then switches.

Athlete:  weight KBS as able

 

20150503 Sunday

5 rounds for time:  6sts, 1 pinch grip farmer carry (AHAP), Sled push down and back (90/130)

25 in out tire flips

2 min ME ball slam

Monday 20150420

1.     Back squat 5-5-3-3-3, begin sets at 80%, increasing weight each set

2.       amrap working for 20 minutes: Deadlift, hang clean, push jerk, Back squat, push jerk, set bar down.
Increase weight every 3 sets

Athlete:  Back squat, 5x8 ;  AMRAP:  deadlift, hang clean, push press, back squat, rerack.  Load as able.

Tuesday 20150421

1.