Monday 6-30-14

Strength:
Front Squat- Build to a heavy 5

then 5×5 Across

 

WOD:
5 Rounds of:
1min Row for Cals
1min Burpees
1min Double Unders
1min Rest

Sunday 6-29-2014

STRENGTH/SKILL

Deadlift 3×10 AHAP (up to 90% of your max)
5  Unbroken Ring Dips after each set

Scaling Options (If you have full ROM dips but struggle with volume, you can start with dips and then move to a scaling option if you cannot continue.  If you don’t have full ROM dips, scale):
A) Do smaller sets on the dips (no less than 3).
B) If you are able to hold a good support hold 10s+, work negatives
C) 5×10-15s Support hold
D) If that is too long for a support hold, do box dips

WORKOUT

400 Meter Run
15-12-9
Thrusters 95/65
Burpees
400m Run
9-6-3
Toes To Bar
Burpees (touch the bar)

Saturday 6-28-2014

STRENGTH/SKILL

Front Rack Lunges
3 sets of 16 (8 each leg) AHAP
10 GHDSU after each set
Try to increase each round

PARTNER WORKOUT

15min AMRAP
“The Chief”
3 Power Cleans 135/95
6 Push Ups
9 Squats
Split the rounds as needed, but each round must be completed in full by only 1 partner

Friday 6-26-2014

STRENGTH/SKILL

Split Jerk
10min to warm-up to 80%
then
4×5 75%

WORKOUT

20 Wall Balls
9 Deadlifts 255/180 (do not exceed 70% of your max)
Run 800m
Rest 2min
20 Wall Balls
15 Deadlifts
Run 400m
Rest 2min
20 Wall Balls
21 Deadlifts
Run 200m
(18min cap)

Thursday 6-25-2014

STRENGTH/SKILL

Review proper technique and positioning for Farmer Carries and Waiters Walks
then
3 rounds
Gym Length Heavy Farmer Carry (KB or grips) Right
Gym Length Heavy Farmer Carry Left
5x Roll to Candlestick
Gym Length Waiters Walk Right
Gym Length Waiters Walk Left

WORKOUT

1-2-3-4…10
Box Jumps
Stone to Shoulder

 

Wednesday 6-25-2014

STRENGTH/SKILL

Back Squat – 10min to warm up to 85%  (only if you can keep good form)
then
3×10 65-70%
**no racking the bar during a set.  If you rack it, the set is over.  Drop the weight 20# and move on to the next set.

WORKOUT

12min AMRAP:
3 Hang Power Clean 105/150
3 pull-ups (no bands)
10 Cal Row
6 HPC
6 pull-ups
10 Cal Row
etc.. as far up the ladder as possible in 12min
Scaling for the pull-ups is 2x ring rows or 2 slow negatives each round.
If you are just getting pull-ups, increase only the HPC and do a smaller set of pull-ups each round.

Tuesday 6-24-2014

WORKOUT

400m run
10 TGU (each side)  35/16
40  Jumping Lunges (20 each leg)
400m run
7 TGU
30 Jumping Lunges
400m run
5 TGU
20 Jumping Lunges
400m run
3 TGU
10 Jumping Lunges
then
3 rounds
20 Hollow Rocks
20 Arch Rocks
20 Back Extenstions

STRENGTH/SKILL

Mobility

Monday 6-23-2014

STRENGTH/SKILL

Review proper positions and techniques for Front Squats and Back Squats
then
EMOTM 5
2 Back Squats 75-80%
then
EMOTM 5
2 Front Squats 80%
These should be light, fast and perfect.  If not, drop the weight until they are.

WORKOUT

21-15-9
Wall Balls
Burpees

Sunday 6-22-2014

STRENGTH/SKILL

Push Press:  10min to a heavy single
then
EMOTM 5 4×80% of the above

WORKOUT

10min AMRAP
5 Power Cleans 165/115
3 Strict Ring Dips (no bands)
1 Burpee to a 6inch target
Rest 1min
6min AMRAP
3 Power Cleans 165/115
2 Strict Ring Dips
1 Burpee to a 6inch target
Rest 1min
2min AMRAP
1 Power Clean 165/115
1 Strict Ring Dip
1 Burpee to a 6inch target
**sub for ring dips is negatives if you can hold a good support position, otherwise box dips.

Saturday 6-21-2014

STRENGTH

Back Squat
60%x5
70%x4
80%x3
(90%x1)x4
10-9-8 at 50%

PARTNER WORKOUT

Fight Gone Bad Style
3 rounds of:

OHS 115/75
Push Press 115/75
Box Jumps
Wall Balls
Toes to Bar
1min Rest
Each partner works 30s on each exercise (non-working partner counts reps)

Friday 6-20-2014

STRENGTH/SKILL

6 sets of:
A1) 5 Russian + 5 American KBS
A2) 10 push-ups (use the bars on the rack, hollow form, even at lowest position)
(Try to increase the weight on the KBS. Last set should be AMRAP American KBS)

WORKOUT

In 15minutes:
15 Deadlifts 60%
15 Burpees over the Bar
In time remaining, AMRAP of
5 Deadlifts
10 Goblet Squats
20 Ring Rows

Thursday 6-19-2014

STRENGTH/SKILL

Front Squats
10min to warm up to 80%
then
EMOTM 12
odd: 2 Front Squats 80%
even: 5 strict chest to bar pull ups

WORKOUT

Every 2min for 14min:
6 Unbroken Hang Power Cleans 165/115
8 Unbroken Unbroken Front Rack Lunges 165/115
AMRAP Wall Balls in remaining time (20/14)
then
WB total >= 80 you are done
WB Total >= 70 run 200m
WB total >= 50 run 400m
WB total < 50 run 600m
**No dropping the bar from the time you start the PC until you finish the lunges.  Any drops = immediate 10 Burpee penalty
**If you fail to complete the reps in a 2min interval, rest the next interval and drop the weight before restarting
 

Wednesday June-18-2014

STRENGTH

Snatch Balance
10min Practice, Warm up to 60-70% of your best snatch
then
3×3 Snatch Balance + OHS
This isn’t about seeing how much weight you can use; if you are missing or if you aren’t locking out, drop the weight

WORKOUT

4 Rounds of:
15 Thrusters 95/65
50 ft Bear Crawl
15 Box Jumps 24/20
50 ft Bear Crawl
then
Row 1K at an easy pace

Tuesday 6-17-2014

STRENGTH/SKILL

10min to review KB Clean & Jerk and to find a max(that you can do on both sides)
then
4 sets
16 KB Clean & Jerk (8 each side)
10 1-arm KB Floor Press (5 each side)
Waiters Walk Down/Back (switch arms half way)

WORKOUT

Run 800m
80 Double-Unders
30 Burpees
Run 400m
60 Double-Unders
20 Burpees
Run 200m
40 Double-Unders
10 Burpees
(12min cap)

Sub for DU is twice the number singles plus 10 tuck jumps 

Monday 6-16-2014

STRENGTH/SKILL

Deadlift:
In 12min, warm up to 85% and then:
8×2 85-90% (no bouncing, rest 2-3min between sets)
Start at 85%, add weight if it is still easy after the 4th round

Do one max chin-over-the-bar hang before the first and after the last set

WORKOUT

In 12 minutes, complete:
12-10-8-6-4-2
Toes to Bar
Air Squats
AMRAP in remaining time:
5 Push Press 135/95
10 Burpees over the bar
Bars are from the floor.  The Push Press should be moderately heavy for 5 and an easy power clean.  If not, drop the weight.

If you are just getting toes to bar, you can:
–do half the reps to keep moving (6-5-4-3-2-1)
–choose a number you think you can hit each time (ex: 3-3-3-3-3-3)
–start with toes to bar and switch to knees to elbows or leg raises
–If you have them, try to use them, just don’t spend the 12min trying to get through the first 2 sets of toes to bar

Sunday 6-15-2014

STRENGTH/SKILL

Barbell Step-ups
3×6 AHAP (each leg)

WORKOUT

On a 90s interval, for 10 rounds:
50/30 Double Unders
10 Burpees
3  Power Clean 180/125
–then–
4 rounds, 30s each of:
Mountain Climbers
V-Ups
Flutter Kicks
**The Power Clean should be moderately heavy, but  you should easily be able to handle the weight for 3 reps.  If you are missing in the initial rounds or are not able to finish in the 90s, drop the weight to something more manageable.  

Saturday 6-14-2014

STRENGTH/SKILL

A1) Push Press 5-5-5-5-5
A2) Choose one of:
1) 5-10 Strict Handstand Push Ups (full ROM, 1 abmat and 45# plates)
2) 3-10 Strict Negatives (full ROM)
3) 30s Handstand Hold (nose to the wall)

PARTNER WORKOUT

AMRAP 20
100 Double Unders
10 Chin Ups (not pull ups)
20 Box Jumps
30 Toes To Bar
40 Deadlifts 185/135
50 Backwards Walking Lunges
1 person working at a time, 5 burpees on each switch between partners

Friday 6-13-2014

STRENGTH/SKILL

Split Jerks
15-20min to find a heavy double (from the rack)

If you  hit 95%x2, you get 3 tries at a new max

WORKOUT

(20min cap)
800M Run
20 Back squat 185/135#
50 foot Overhead walking lunge (45#/25# plate)
200M backwards run
15 Front squat 135/95#
50 foot Overhead walking lunge (45#/25# plate)
200M backwards run
10 Overhead squat 95/65#
50 foot Overhead walking lunge (45#/25# plate)
800M Run
Squats are from the rack.  Change your own plates.  If you drop the bar during a set, you are responsible for getting your own bar back on the rack.  If you break a set by re-racking or dropping the bar, do 5 burpees before continuing.

Thursday 6-12-2014

STRENGTH/SKILL

TGU – 10min review and practice

3 sets of:
6 TGU each side
10 Back Extensions 2022 tempo
10 Single Leg Hip Bridges, each leg, 3 seconds up, 1 second down

WORKOUT

1K Row
then
3 Rounds
200m Run
10 Deadlifts 205/155
Farmers Carry down and back 70/53
then
1K Row
**This is not a sprint.  Use it as recovery, you’ll go heavy again tomorrow

Wednesday 6-10-2014

STRENGTH/SKILL

Thrusters: 10min to find a heavy triple (from the floor)
then
EMOTM 9
1:  3 Thrusters 80-90% of the above
2:  15 False Grip Ring Rows
3:  3-10 Strict Ring Dips (no kipping, no bands)
**Ring Dips need to be full ROM.  Options are to work on your support hold, or if you are able to hold for 10-15s, work on negatives.
**If you have a strict Muscle-Up, do 1 rep on minute 2 and 3-5 false grip pull ups on the rings on minute 3.  No kipping or jumping  – a nice strict muscle up starting from a dead hang w/your feet off the floor

WORKOUT

3 rounds for reps:
1 Min Max KBS 70/53
1 Min Max Box Jumps
1 Min Max Thrusters 95/65
1 Min Rest

Tuesday 6-10-2014

STRENGTH/SKILL

10-15min to review technique for Toes to Bar
then
EMOTM 10
Toes to Bar
**These need to be unbroken and the same number each round.  Choose a number between 1-10 you can maintain for the 10 intervals.  I’d rather see you do 1 good rep each minute than do 5 reps the first 3 minutes and then start to fail.  Remember your number, you will need it again.

WORKOUT

Annie meets Isabel:
50-40-30-20-10
Double Unders
Sit Ups
5 Power Snatches to start and after each round (for a total of 30)
**Rx is 135/95.  Scale if this is more than 80-85% of your max full snatch, and drop the weight if you start to miss.

Tuesday 6-10-14

Pre-Class skill:
Double-unders and barbell calf smash
If you show up early to class, this is a good thing to practice and work on. Choose one of three options:
Work on rhythm
Accrue 20 D.U’s
4 unbroken sets of 20-30

Strength:
6 sets of:
A1) 5 Russian + 5 American KBS
A2) 10 push-ups (use the bars on the rack, hollow form, even at lowest position)
(Try to increase the weight on the KBS. Last set should be AMRAP American KBS)

WOD:
Run 200m
20 mountain climbers
20 dips
Run 200m
40 mountain climbers
15 dips
Run 200m
60 mountain climbers
10 dips
Run 200m
80 mountain climbers
5 dips

Post WOD mobility:
Super couch stretch
T spine lacrosse smash
(Go to the mobility posters and do 2 mins per side of these two stretches. You will feel better and the cool down will keep you limber and less stiff tomorrow)

Sunday 6-8-2014

STRENGTH

Push Press
Find a heavy 5
then
4×5 at 90% of the above


WORKOUT

 

EMOTM 10:
“Death by” Power Clean 125/80
If you fail before 10min are up, restart from 1
–2min rest
AMRAP 5
500m Row
10 Lateral Box Jumps
20 V-Ups
30 Wall Balls
40 Double Unders

Saturday 6-7-2014

STRENGTH/SKILL

OHS (from the rack)
10min to find a heavy triple
then
5 rounds of:
5 OHS 95 /65
10 GHDSU

WORKOUT

Part 1
EMOTM 4
Min 1: Partner A rows for distance while Partner 2 does Double Unders
Min 2: Partner 1 and Partner 2 switch
Min 3: Repeat Minute 1
Min 4: Repeat Minute 2
then
immediately
16min AMRAP
10 Hang Power Clean (each partner, in any order) 115/75
20 Box Jumps (total)
30 Pull-Ups (total) (no bands, no butterfly)
40 KBS 53/35 (total)
50 Air Squats (total)
**1 partner working at a time, reps split however (except for the HPC), but each partner must do 5 burpees on each switch

Friday 6-6-2014

STRENGTH

Exactly 10 min to warm up the Front Squat to a heavy single
then
EMOTM 10
odd:   2 Front Squats 80% of the above
even: 5-10 Strict Pull-Ups
(choose a number for the pull-ups you can maintain for the entire EMOTM)

WORKOUT

4 rounds:
400m Run
10 Deadlifts 185/135 (if this is more than 60% of your max, scale down)

Thursday 6-4-2014

STRENGTH

Hang Power Snatch
10min to warm up, capped at 80% of your max full
then
EMOTM 10
2 Hang Power Snatch (above the knee)
**ANY misses, drop down 10# before continuing

WORKOUT

In 3min:
250m Row
then, in remaining time:
2/4/6/etc..
Toes To Bar
Burpees
—Rest 3min—
In 3min:
200m Run
then, in remaining time:
2/4/6/etc..
KBS
HR Pushups
—Rest 3min—
In 3min:
Max Cal row

Wednesday 6-4-2014

STRENGTH/SKILL

Push Press 5-5-5-3-2
Increase each set to a heavy double
After each set, do 5 1-arm KB rows on each side
then
AMRAP Strict Press @50% (of your max strict press)

WORKOUT

For time:
10 Power Cleans 135/95
10 Front Squats
10 Jerks (not a press, push jerk or split jerk is fine)
200m run
5 Power Cleans
5 Front Squats
5 Jerks
400m run
3 Power Cleans
3 Front Squats
3 Jerks
800m run

Tuesday 6-3-2014

STRENGTH/SKILL

Double Unders

10min review and practice.  If DU are easy for you, work on your triple unders or see how far you can get in “Flight Simulator”

then
3min AMRAP:
Double Unders
on each break or miss, do 5 Hollow Rocks

WORKOUT

Hero WOD “Brenton”

5 Rounds for time:
100 ft Bear Crawl
100 ft Standing Broad Jump

Do three Burpees after every five broad-jumps.
Rx is with a 20# Weight Vest

Monday 6-2-2014

STRENGTH/SKILL

10 min to warm up/review  the Snatch Balance
then
6×2, not to exceed 80% of your best snatch

WORKOUT

3 cycles of:
In 3 min complete:
2 Rounds of Strict Cindy (no kipping, no bands, HR on the push-ups)
AMRAP in time remaining of:
1) Thrusters
2) Front Squat
3)  Shoulders to Overhead
**Bars from the floor, Rx is 120/80, 1min rest between cycles
**Chin-Ups are fine.
then
Wall Balls: 50 reps (20/14) – your total from the 3 AMRAPs
Katy use the 20# ball, Mikah, Mack, Matt R.. your reps are 70- your total 

Sunday 6-1-2014

STRENGTH

EMOTM 12
2 Back Squat 70%
**Start at 70%, add weight if you want but don’t fail reps
**If you fail, rest the next minute and drop back to 70%

WORKOUT

10min AMRAP:
250m Row
5 Hang Power Clean 145/105
10 Box Jumps
then
Max HPC in 2min in unbroken sets of 3
**Scale down to 60% of your max clean