Friday 8/1/14

A.

4 Rounds For Time

Run 400m

30 Wall Ball 20/14 10"

B.

3 Rounds 

100m Sled Drag 45/25

30 GHD Sit Ups

Wednesday 7/30/14

A.

Front Squat

3-3-3-3-3

B.

21-15-9

Power Clean 115/75

Thrusters 115/75

C.

Muscle Ups

On The 2:00 For 10 Rounds

Do 1 Max Set At The Start Of The 2:00 Rest For The Remaining Time

Tuesday 7/29/14

A.

7 Rounds For Time

1 Legless Rope Climb

10 Wall Ball Shots 20/14 10'

15 Kettlebell Swings 1.5/1

20 Double Unders

B.

8 Rounds Not For Time

3 Reps, Speed Bench Press With Chains Or Bands. The Goal is Speed, Use 40-60% plus resistance.

5 Strict Toes To Bar Lower Slowly

Monday 7/28/14

A.

5 Rounds For Time

15 Split Cleans 95/65

20 Pull Ups

B.

Hang Squat Snatch

2x60%

2x65%

2x70%

1x75%

1x80%

1x80%

1x80%

1x80%

1x80%

5x60%

Saturday 7/26/14

A.

5 Rounds For Time

Run 400m

20 Push Ups

2/1 Legless Rope Climbs

B. 

Jerk Practice

Start at:

50% 1 Split Left, 1 Split Right, 1 Push Jerk

Climb To No More Than 80% Over The Course Of 10 Rounds.

Focus On: Speed, Position,Being Explosive and Timing.

Friday 7/25/14

A.

 

Power Total

1 Rep Max 

Back Squat

Bench Press

Deadlift

Add The Total For All 3 Lifts

B. 

Take 65% Of Your 1 Rep Max On Each Lift.

 Set A Clock For 30 Minutes

 The First 10 Minutes Do 20 Reps For Time Of The Back Squat

The Second 10 Minutes Do 20 Reps For Time Of The Bench Press

The Final 10 Minutes Do 20 Reps For Time Of The Deadlift.

Score The Time It Takes To Get To 20 Reps On Each Movement. Rest The Remainder Of The 10 Minutes.

Wednesday 7/23/14

A.

AMRAP 15 Minutes

7 Push Press 135/95

10 Overhead Squats 135/95

15 GHD Sit Ups

B.

4 Rounds Not For Time

Sled Drag 50 Meters 90/45

20 Tricep Press Downs Blue/Red

20 Pull Aparts Red/Purple 

Thursday Is A Rest Day!

Tuesday 7/22/14

A.

"Rahoi"

AMRAP 12 Minutes

12 Box Jumps 24"

6 Thrusters 95/65

6 Bar Facing Burpees

B.

Max Number Of Muscle Ups In 5 Minutes

Rest 2 Minutes

On The Minute For 5 Minutes

5-10 Strict Chest To Bar Pull Ups

Monday 7/21/14

A.

6 Rounds For Time

5 Deadlift @ 75%

30 Double Unders

Rest 1:00 Between Rounds

B.

25 Knees To Elbows

Run 400m

25 Knees To Elbows

C.

Snatch Complex 1

5 Sets

1 Set is a Rep From:

 High Hang,

Mid Thigh,

& Floor.

Work To A Heavy Set.

Saturday 7/19/14

A.

For Time

30 Handstand Push Ups

40 Pull Ups

50 Kettlebell Swings 1.5/1

60 Sit ups

70 Burpees

B.

 On The Minute For 14 Minutes
Odd: 4-8 Pistols
Use whatever counterbalance etc you need to keep your back straight, core tight and knee out. 

Even: 10 Bent Over Kettlebell Rows 2/1.5

Friday 7/18/14

A.

Snatch 

1-1-1-1-1-1-1

Clean and Jerk

1-1-1-1-1-1-1

Both movements should be done with with a below paralell squat. 

1. Have fun. The olymic lifts are a blast if you go into it with the right mindset.

2. Work on solid and consistent positions.

3. Be FAST!

4. Don't expect perfection but don't accept not coming close.

B.

Every 4:00 For 20:00 

4 Muscle Ups

50m sled Push 90/45

  

Wednesday 7/16/14

"Deforges"

5 Rounds For Time

12 Deadlifts 225/155

20 Pull Ups

12 Clean and Jerks 135/95

20 Knees To Elbows

Prep your hands for this one. The goal is to pay special attention to technique, on the deads and c+j. Move really well and stay tight. This is 320 reps, all of which range from semi-technical to technical. Whatever the time is at the end is second priority.

Tuesday 7/15/14

A.

50 Back Squats

5 Rope Climbs

40 Back Squats

4 Rope Climbs

30 Back Squats

3 Rope Climbs

20 Back Squats

2 Rope Climbs

10 Back Squats

1 Rope Climb

Squat Weight 75/50

B.

Speed Bench Press With Chains

12 Sets 2 Reps Use A Moderate Weight That Lets You Move Really Fast. If The Bar Is Going Up Slow Go Lighter.

C.

On The Minute For 10 Minutes

Odd: Handstand Walk Max Distance

Even: Double Unders :30 Seconds

Monday 7/14/14

A.

4 Rounds

Row 500 Run 400

Rest 3:00 Between Rounds

B. 

Snatch Complex 1
5 Rounds Rest As Needed Between Rounds

From The High Hang

From The Knees

From The Ground

All 3 Are Full Squat

C. 

60 Toes To Bar For Time

Saturday 7/12/14

A.

8 Rounds For Time

5 Front Squats 165/105

8 Bar Facing Burpees

B.

Bench Press

5 Negatives

Use a spotter and load 10-20lbs over your 1rm and lower on a 5 count then pause 1/2 an inch off the chest. Have the spotter help you re-rack the weight.

C.

5 Rounds 

30 Unbroken Double Unders

If you are pressed for time combine B. and C. and rest as needed between the 5 rounds.

Friday 7/11/14

A.

7 Rounds For Time

7 Deadlifts 225/155

7 L-Pull Ups

B.

4 x :30 Second L-Hang

4 x 12 Ring Rows Slow and controlled, set yourself up to be parallel to the ground at the bottom position. 

Wednesday 7/9/14

Wednesday

Participate in the team WOD with the class.

Do chest to bar pull ups.

Thursday 

Rest Day!

Tuesday 7/8/14

A.

Elizabeth

21-15-9

Power Cleans

Ring Dips

B.

Deadlift

5-5-5 At 85% Plus Blue Band

C. 

2:00 GHD Sit Ups 

Do Smooth Controlled Reps

Monday 7/7/14

A.

Snatch

Work To A 1 Rep Max For The Day

B.

Back Squat

Max Reps At 90%

C.

On The Minute For 10 Minutes

Odd: 15 Unbroken Wall Balls 30/16

Even :30 Seconds Double Unders

Saturday 7/5/14

A.

Push Jerk

10 Sets For Speed And Accuracy.

As Long As You Can Move Fast And Stable With Full Lockout, Go As Heavy As You Can.

B.

Jerry

For Time

Run 1 Minle

Row 2K

Run 1 mile

C.

50 Weighted Box Step Ups 18/10

D. 

 On The Minute For 8 Minutes

Odd: Strict Toes To Bar 40 Seconds Lower Slowly

Even: Back Extensions With A Slow Controlled Descent, Come Up Fast and Hold For 3 Seconds at The Top

 

Friday 7/4/14

A.

Tabata This

:20/:10 X 8 

Row

Pull Ups

Push Ups

Squats

Sit Ups

Just treat this the same as the rest of the class, no need to do chest to bar, or scale up the push ups. Just move really well with full range of motion and score the total of all your lowest reps from each movement. 

B.

10-8-6-4-2 Strict HSPU Negatives Paralettes or Plates

3 Muscle Ups Between Every Set (5 Sets)

This is not timed but there are no rest intervals. The goal is still to move as perfectly as possible in our positions. 

Wednesday July 2, 2014

A.

5 Rounds Rest As Needed Between Rounds

6 Thrusters

Max Reps Strict Chest To Bar Pull Ups

B.

10 Rounds 

Speed Bench Press 

3 Reps At 60% Plus Red Or Purple Bands. (Attach to a heavy KB on the ground) Lower each rep slowly and smooth. Press as fast and hard as possible on the way up for each rep.

C.

"Snatch Complex 2"

8 Rounds

1 Snatch Balance

1 Hang Snatch

1 Overhead Squat

Add 5-15lbs from last time if you are able to stay fast and precise in your reps.