Sunday 4-30-17

Strength:
Work for 18mins to find new 1RM Push Press

WOD:
Tabata – 8 rounds each
Slam balls
Rowing for cals
Wallballs
Airdyne for cals

Saturday 4-29-17

Strength:
16 mins to find heaviest complex:
Power Clean + Hang Squat Clean + Push Jerk

Partner WOD:

5min AMRAPs.
One partner completes the pacer while the other partner does as many reps as possible of the scored movement. Then switch. Repeat for each AMRAP.
1) 200m Run (pacer)
Wall Balls
2) 3 laps Farmer’s carry (pacer)
KB Snatches
3) 20 Box Jumps (pacer)
HSPU
1min rest/transition between AMRAPs

Friday 4-28-17

Strength:
Test T2B + Dips
2 sets of max effort T2B or best scale
2 sets of max effort ring or box dips
rest 2 mins between attempts
can alternate movements

Hero WOD:
20 min AMRAP
10 Push press (115/85)
10 American KB Swings (53/35)
10 Box jumps (24/20)

“Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.”

L1: 15min AMRAP, 75/55, 35/26
L2: 95/65, step ups ok
L3: Written

Thursday 4-27-17

Strength:
In 12 mins work up to HEAVY 2 rep max at 3131 tempo BACK SQUAT
then take 75% and perform 3 sets of 8 reps

WOD:
60 Double-unders
60 Push-ups w/HR
60 Double-unders
60 Cals on rower
60 Double unders
60 Thrusters (75/55)

L1: 2x SU’s, 35/15 Thrusters
L2: 3x SU’s, 40 Pushups, Blank bar,
L3: Written

Wednesday 4-26-17

Strength:
Pullups
7 mins to review kipping technique *Focus on heels together*
2 sets of 7 “taps” + “pops”
(attempt unbroken)
then
Test Max Effort highest skill pullup
Test Max Effort 2nd highest skill pullup
2 attempts at each

Weakness Wednesday WOD:
14 min EMOTM of your choosing

Wednesday 4-26-17

Strength:
Pullups
7 mins to review kipping technique *Focus on heels together*
2 sets of 7 “taps” + “pops”
(attempt unbroken)
then
Test Max Effort highest skill pullup
Test Max Effort 2nd highest skill pullup
2 attempts at each

Weakness Wednesday WOD:
14 min EMOTM of your choosing

Tuesday 4-25-17

Strength:
Warm up and review footwork for Snatch positions then
6 sets of the following complex:
Squat Snatch + Hang Squat Snatch + Hi hang squat snatch
(increasing)

WOD:
3 Rounds for time
35 Wallballs (20/14)
20 T2B
15 Wallballs
2 Wind sprints
Rest 1 min between rounds

L1: 2rounds, HKR, 14/10
L2: 10 T2B or 20 HKR, 20/14
L3: Written

Monday 4-24-17

Strength:
Warmup and review Deadlift
then
3×10 increasing

WOD:
21-15-9
Push Jerk (135/95)
Box Jump (30/24)
Rest 3 min
21-15-9
OHS (75/55)
Burpee over the bar

L1: 75/55, 20”box, FS
L2: 105/75, 24/20 box, blank bar OHS
L3: Written

Week of 4/24-4/30

Monday
Strength:
Warmup and review Deadlift
then
3 sets of 10 (increasing)
WOD:
21-15-9
Push Jerk (135/95)
Box Jump (30/24)
Rest 3 min
21-15-9
OHS (75/55)
Burpee over the bar

Tuesday
Strength:
Warm up and review footwork for Snatch positions then
6 sets of the following complex:
Squat Snatch + Hang Squat Snatch + Hi hang squat snatch
(increasing)
WOD:
3 Rounds for time
35 Wallballs (20/14)
20 T2B
15 Wallballs
2 Wind sprints
Rest 1 min between rounds

Wednesday
Strength:
Pullups
7 mins to review kipping technique *Focus on heels together*
2 sets of 7 “taps” + “pops”
(attempt unbroken)
then
Test Max Effort highest skill pullup
Test Max Effort 2nd highest skill pullup
2 attempts at each
Weakness Wednesday WOD:
14 min EMOTM of your choosing

Thursday
Strength:
In 12 mins work up to HEAVY 2 rep max at 3131 tempo BACK SQUAT
then take 75% and perform 3 sets of 8 reps
WOD:
60 Double-unders
60 Push-ups w/HR
60 Double-unders
60 Cals on rower
60 Double unders
60 Thrusters (75/55)

Friday
Strength:
Test T2B + Dips
2 sets of max effort T2B or best scale
2 sets of max effort ring or box dips
rest 2 mins between attempts
can alternate movements
Hero WOD:
20 min AMRAP
10 Push press (115/85)
10 American KB Swings (53/35)
10 Box jumps (24/20)
“Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.”

Saturday
Strength:
16 mins to find heaviest complex:
Power Clean + Hang Squat Clean + Push Jerk
Partner WOD:
5min AMRAPs.
One partner completes the pacer while the other partner does as many reps as possible of the scored movement. Then switch. Repeat for each AMRAP.
1) 200m Run (pacer)
Wall Balls
2) 3 laps Farmer’s carry (pacer)
KB Snatches
3) 20 Box Jumps (pacer)
HSPU
1min rest/transition between AMRAPs

Sunday
Strength:
Work for 18mins to find new 1RM Push Press
WOD:
Tabata – 8 rounds each
Slam balls
Rowing for cals
KB Goblet Squats
Airdyne for cals

Sunday 4-23-17

Strength:
Heavy triple Strict Press

WOD:
5 rounds for time of:
Row 25cals
16 C2B
9 strict HSPU

L1: Jumping C2B pullups, Pushups
L2: Banded C2B pullups, Box Strict Pushups
L3: Written

*Note: All C2B today. Use a scale method to help get all the way there. No regular pullups.

Saturday 4-22-17

Strength:
12 mins to find heavy complex of:
Power Clean + 2 Push Jerk

Partner WOD:
25 Min AMRAP
Partner A 100 M run
Partner B holds a wallsit
switch
Partner A 20 KB Swings (53/35)
Partner B pullup bar hang
switch
Partner A 20 Walking Lunges w/ single KB (53/35)
Partner B rests
switch
Partner A 10 Hang Clean + 10 Push Press + 10 Front Squats (75/55)
Partner B plank hold
switch

Friday 4-21-17

Strength:
Review and warm up T2B
EMOTM for 14 mins
Even: 45 seconds max effort T2B
Odd: 10/8 cals on rower

L1: Written
L2: 14/12 cals or 18/15 cals on Airdyne

WOD:
For time:
50 Wallballs
50 Pull-ups
35 Wallballs
35 Pull-ups
20 Wallballs
20 Pull-ups
Rest 2 mins
Run 1 mile

L1: Banded Pullups, 800m Run
L2: Written

Thursday 4-20-17

Strength:
13mins to find 2 rep max back squat
then take 70% of above and perform 3 sets of 10

WOD:
15 min AMRAP
10 DB Clean and jerks (50/30)
1 Rope Climb

L1: 20/10, 5 captures per round
L2: 35/20
L3: 50/35
L4: 50/35, legless

Wednesday 4-19-17

Strength Day
A) Movement review: Chest to Bar Pullups
Perform 3 sets of 15. Rest as needed.
then choose 3 sets of 10 off the Pull-up ladder and complete
10 Jumping Pullups (if performed easily move to:)
10 Banded Pullups (if performed easily move to:)
10 Banded Chinups (if performed easily move to:)
10 Strict Chinups (if performed easily move to:)
10 Strict Pullups (if performed easily move to:)
10 Kipping Pullups (if performed easily move to:)
10 Weighted Strict Pullups

B) 2 mins Couch stretch per leg
C) 2 Partner shoulder openers

5 rounds
D1) Single leg pistols (6R/6L)
D2) TGU 3R/3L

Tuesday 4-18-17

Strength:
Warm up 3 position pause snatches
then complete
9 increasing singles of 3 position pause snatches

WOD:
3RFT:
1min max effort Front squats (135/95)
1 min rest
1 min max effort on Airdyne
1 min rest
1 min max effort Power Cleans (135/95)
1 min rest

L1: 75/55
L2: 105/65
L3: Written

Monday 4-17-17

Strength:
15 mins to work on finding heavy complex of:
Power Clean + Hang Clean + Push Jerk
WOD:
“Cindy”
20min AMRAP
5 pullups
10 Pushups
15 Air Squats
or
“Mary”
5 HSPU
10 Pistols (5R/5L)
15 Pullups

L1: Jumping Pullups ok, Bar pushups (no knees today!)
L2: Banded Pullups ok
L3: Written

Note for Mary: Must be able to do HSPU and Pistols with no scaling options.

Week of 4/17-4/23

Monday
Strength:
15 mins to work on finding heavy complex of:
Power Clean + Hang Clean + Push Jerk
WOD:
“Cindy”
20min AMRAP
5 pullups
10 Pushups
15 Air Squats
or
“Mary”
5 HSPU
10 Pistols (5R/5L)
15 Pullups

Tuesday
Strength:
High Hang + Hang + Snatch
WOD:
3RFT:
1min max effort Front squats (135/95)
1 min rest
1 min max effort on Airdyne
1 min rest
1 min max effort Power Cleans (135/95)
1 min rest

Wednesday
Strength Day
A) Movement review: Chest to Bar Pullups
Perform 3 sets of 15. Rest as needed.
then choose 3 sets of 10 off the Pull-up ladder and complete
10 Jumping Pullups (if performed easily move to:)
10 Banded Pullups (if performed easily move to:)
10 Banded Chinups (if performed easily move to:)
10 Strict Chinups (if performed easily move to:)
10 Strict Pullups (if performed easily move to:)
10 Kipping Pullups (if performed easily move to:)
10 Weighted Strict Pullups

B) 2 mins Couch stretch per leg
C) 2 Partner shoulder openers
5 rounds
D1) Single leg pistols (6R/6L)
D2) TGU 3R/3L

Thursday
Strength:
In 13 mins find 2 rep max back squat
then take 70% of above and perform 3 sets of 10

WOD:
15 min AMRAP
10 DB Clean and jerks (50/30)
1 Rope Climb

Friday
Strength:
Review and warm up T2B
EMOTM for 14 mins
Even: 45 seconds max effort T2B
Odd: 10/8 cals on rower

WOD:
For time:
50 Wallballs
50 Pull-ups
35 Wallballs
35 Pull-ups
20 Wallballs
20 Pull-ups
Rest 2 mins
Run 1 mile

Saturday
Strength:
12 mins to find heavy complex of:
Power Clean + 2 Push Jerk
Partner WOD:
25 Min AMRAP
Partner A 100 M run
Partner B holds a wallsit
switch
Partner A 20 KB Swings (53/35)
Partner B pullup bar hang
switch
Partner A 20 Walking Lunges w/ single KB (53/35)
Partner B rests
switch
Partner A 10 Hang Clean + 10 Push Press + 10 Front Squats (75/55)
Partner B plank hold
switch

Sunday
Strength:
Heavy triple Strict Press
WOD:
5 rounds for time of:
Row 25cals
16 C2B
9 strict HSPU

Saturday 4-15-17

REGULAR HOURS THIS EASTER WEEKEND, FULL CLASSES

Strength:
Push Press
10 increasing doubles

Partner WOD:
On a running clock:
0:00-10:00
150 Wallballs (30/20)
*Break up however you like.*
*Wallball cannot touch the ground (both partners perform 6 burpees each if WB hits ground)*
10:00-17:00
1,1,2,2,3,3,4,4,5,5,6,6….
Hang Power Cleans (155/105)
C2B pullups

L1: 14/10 WB, 75/55 HPC, Jumping Pullups ok
L2: 20/14 WB, 95/65 HPC, Banded pullups ok
L3: 20/14 WB, 115/85 HPC, Pullups ok
L4: Written

*Partners must perform both movements and cannot advance until buddy has completed their reps*
For example:
Partner A does 1 HPC while Partner B does 1 C2B pullup
then
Partner B does 1 HPC while Partner A does 1 C2B pullup
then
Partner A does 2 HPC while Partner B does 2 C2B pullup
then
Partner B does 2 HPC while Partner A does 2 C2B pullup
and so on….

Friday 4-14-17

Strength:
Warmup and review Strict HSPU positions and scaling (Box Pikes)
*No stacking abmats, if you need more than one, scale movement down*

then
Every 75secs for 10 rounds
1) Strict HSPU
2) Practice 5 steady Around the Worlds on Pullup Bar

WOD:
Master’s Qualifier Event 4 from 2015
For time:
55 burpees
34 overhead squats (95/65)
21 muscle-ups

L1: AMRAP for 15mins
11 Burpees
8 OHS (blank bar)
6 Jumping pullups

L2: 75/45, 21 Jumping pullups, 21 Dips
L3: 95/65, 21 pullups, 21 dips
L4: Written

Thursday 4-13-17

Strength:
Warm up and review Power Clean technique then
On a running clock:
0:00-12:00 Find a 1RM Power clean
12:00-16:00 Rest
16:00-21:00 Max Effort PC at 90% of above
(Record scores on whiteboard)

WOD:
3 RFT
20 burpees
20 Pushups
13 min cap

L1:15 of each
L2: Written
L3: Ring Pushups

Tuesday

Strength:
Movement review: Kipping Pullups
Perform 3 sets of 15. Can use band if needed to work on rhythm.
then go up ladder as far as possible with good form
10 Jumping Pullups (if performed easily move to:)
10 Banded Pullups (if performed easily move to:)
10 Banded Chinups (if performed easily move to:)
10 Strict Chinups (if performed easily move to:)
10 Strict Pullups (if performed easily move to:)
10 Kipping Pullups (if performed easily move to:)
10 Weighted Strict Pullups

WOD:
“FGB 2.0” (Fight Gone Bad)
3 rounds
1 min at each station. There is no rest. Coach will call out “rotate” and time will continue.
Wallballs (20/14)
Push Press (75/55)
Box Jumps (20/20)
Russian KBS (53/44)
Row for cals
Rest 1 min
Score is total # of movements

L1: 14/10WB, Blank bar, 35/26
L2: Written

Go fast.

Monday 4-10-17

Strength:
Review 3 position pause snatch for 6 mins
then
Work to a heavy double in 14 mins

WOD:
“Elizabeth”
21-15-9
Power Cleans
Ring Dips

L1: Box dips or scale you’ve worked on during Thur efforts, 75/55
L2: 105/75, 12-9-6 ring pushups
L3: 135/95

L4: Do L3 rest 5 mins then 21-15-9 Squat Cleans and HR Pushups. Two scores

Week of 4/10 – 4/16

Monday
Strength:
Review 3 position pause snatch for 6 mins
then
Work to a heavy double in 14 mins
WOD:
“Elizabeth”
21-15-9
Cleans
Ring Dips

Tuesday
Strength:
Movement review: Kipping Pullups
Perform 3 sets of 15. Can use band if needed to work on rhythm.
then go up ladder as far as possible with good form
10 Jumping Pullups (if performed easily move to:)
10 Banded Pullups (if performed easily move to:)
10 Banded Chinups (if performed easily move to:)
10 Strict Chinups (if performed easily move to:)
10 Strict Pullups (if performed easily move to:)
10 Kipping Pullups (if performed easily move to:)
10 Weighted Strict Pullups
WOD:
“FGB 2.0”
3 rounds
1 min at each station
Fight Gone Bad
Wallballs
Push Press
Box Jumps
KBS
Row for cals
Rest 1 min
Score is total # of movements

Wednesday
Strength:
12 mins to find 3 rep max Back Squat at 3131 tempo
then
3 sets of 10 at 72.5% (hi ya Bernie)
WOD:
Weakness Day:
EMOTM of two weaknesses

Thursday
Strength:
In 12 mins Find a 1RM Power clean
Rest 4 mins
Max effort PC at 90% of above
WOD:
3 RFT
20 burpees
20 Pushups
13 min cap

Friday
Strength:
Warmup and review Strict HSPU positions and scaling
then
Every 75secs for 10 rounds
1) Strict HSPU
2) Practice 5 steady Around the Worlds on Pullup Bar
WOD:
Master’s Qualifier Event 4 from 2015
For time:
55 burpees
34 overhead squats (95/65)
21 muscle-ups

Saturday
Strength:
Push Press
10 increasing doubles
Partner WOD:
On a running clock:
0:00-10:00
150 Wallballs (30/20)
Break up however you like.
Wallball cannot touch the ground (both partners perform 6 burpees each if WB hits ground)
10:00-17:00
1,1,2,2,3,3,4,4,5,5,6,6….
Hang Power Cleans
C2B pullups
Partners must perform both movements and cannot advance until buddy has completed their reps

Sunday
Strength:
Sprint Row 2k for time
WOD:
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of DB thrusters
Rest 30 seconds
Two scores, one for burpees, one for thrusters

Saturday 4-8-17

Strength:
Push Press 7×4

Partner WOD:
800m Run (together)
80 Slamball sit ups (back and forth is 1)
60 Partner push ups
40 Power cleans (185/135) alt reps
20 Syncro Pull-up + T2B (1 pull-up into 1 T2B 20x’s)

L1: 95/65, 20 synchro jumping pull-ups then 20 synchro Hanging Knee Raise
L2: 135/95
L3: Written