Tuesday 24 Jan 17

01/24

STRENGTH: 

                   A)  6 sets of:
                         1 Push Press (@90% of your 1RM) + 2 Push Jerk
                 
                   B) Push Press
                        Set 1 – 8 reps @ 55% of 1-RM
                        Set 2 – 7 reps @ 60%
                        Set 3 – 6 reps @ 65%
                        Sets 4-6 – 4 reps @ 70%
                     

WOD:  

            For time:
                3 rounds
                12 GTOH @135/95 (Scaled: 115/65)
                12 Burpees
                2 rounds
                100 Double Unders (Scaled: 200 singles)
                30 Pushups
*Do all 3 rounds of the first two movements, then move on to the two rounds of the last two movements. * 

Monday 23 Jan 17

01/23

STRENGTH: 

                   A) Take exactly 15-20 minutes to build to a 1RM Back Squat!
                     
                   B) Take exactly 15-20 minutes to build to a 1RM Back Squat!

WOD:  

            4 rounds For time:
                 6 Hang Squat Snatch 115/65 (scale with hang power snatch)
                12 C2B Pullups  (scale with kipping or butterfly PU)
                400 meter run

Friday 20 Jan 17

01/20

STRENGTH:  

                   A) 3 sets of max L-sit hold. (Hang from a bar or L-sit hold on rings/dip bars).
                         Rest 1 minute between sets, then...

                         5 x 5 Back Squat @79-80% (Up 2-3% from last week)
                         Rest 2-3 minutes between sets

                    B) 3 sets for max reps:  Toes to Bar or Knees to Elbows
                         Rest 1 minute between sets, then...

                         5 x 5 Back Squat @79% (Up 2% from last week)
                         Rest 2-3 minutes between sets

WOD:

“Lynne”

5 rounds of max rep body weight bench press and max strict pull-ups.
(Scaled: use 60-70% body weight for bench press.  Bands for pull-ups or kipping.)

Thursday 19 Jan 17

01/19

STRENGTH:

                A)
                Front Squat  (Today is not a testing day; however, if you feel good go for it!!)
                Set 1 – 5 reps @ 55%
                Set 2 – 3 reps @ 65%
                Set 3 – 1 rep @ 75%
                Set 4 – 5 reps @ 65%
                Set 5 – 3 reps @ 75%
                Set 6 – 1 rep @ 85%
                Set 7 – 1 rep @ 90%
                Set 8 – 1 rep @ 95%

Rest 2 minutes between sets.

                B)
                Front Squat
                Set 1 – 5 reps @ 55%
                Set 2 – 5 reps @ 65%
                Set 3 – 5 reps @ 65%
                Set 4 – 3 reps @ 65%
                Set 5 – 1 rep @ 75%
                Set 6 – 1 rep @ 80%
                Set 7 – 1 rep @ 85%

Rest 2 minutes between sets.
   
WOD:  

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups (Scaled: use a Box or double the number of reps for hand release push-ups.)
3 cleans @ 185/125 (Scaled 135/95)
6 handstand push-ups
3 cleans @ 185/125 (Scaled 135/95)
9 handstand push-ups
3 cleans @ 185/125 (Scaled 135/95)
12 handstand push-ups
6 cleans @ 185/125 (Scaled 135/95)
15 handstand push-ups
6 cleans @ 185/125 (Scaled 135/95)
18 handstand push-ups
6 cleans @ 185/125 (Scaled 135/95)
21 handstand push-ups
9 cleans @ 185/125 (Scaled 135/95)

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Wednesday 18 Jan 17

01/18

STRENGTH:

                  A) Every other Minute On the Minute, for 14 minutes:
                        7 Strict pull-ups
                        7 Kipping pull-ups
                        (Goal should be to do every set without coming off the bar!)
                       
                    B) 100 pull-ups not for time, for completion. (These can be Strict, Kipping, Banded, or                                                                                    Jumping.  All based on Athletes ability. )
                 

WOD:  

          10 Minute AMRAP
                Sprint 200m
                10 push ups
                20 sit ups
                10 air squats

Tuesday 17 Jan 17

01/17

STRENGTH: 

                   A) Take 15-20 minutes to build to a heavy Clean & Jerk
                   Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off,                      keep the weight light and work on speed and mechanics.

                 
                   B) Power Clean  (These should be touch and go.  If you're feeling slow or off, reset the                        weight every rep.)
                        Set 1 – 5 reps @ 60% of 1-RM
                        Set 2 – 5 reps @ 60%
                        Set 3 – 5 reps @ 60%
                        Set 4 – 4 reps @ 65%
                        Set 5 – 3 reps @ 65-70%

WOD: 

                For time:
                30 Hang Power Clean @ 135/95 (Scaled 115/65)
                Run 400m
                20 Hang Clean @135/95 (Scaled 115/65)
                Run 400m
                10 Hang Clean and Jerk @ 135/95 (Scaled 115/65)

*For Scaled: Substitute the hang cleans and hang clean and jerks with power cleans.*

Monday 16 Jan 17

01/16

STRENGTH: 

                  A) Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press
                        and then…
                    Take exactly 10 minutes to build to today’s heavy Push Press

                 
                   B) 5 x 5 Strict press @ 55-65% of your 1 RM. Focus on form and receiving the bar on the                         way down.

WOD:    

               For time:
                30-20-10 reps
                Back Squat - Body weight ( scaled: 60-70% body weight)
                Deadlift - Body weight (scaled: 60-70% body weight)
                Strict pull-ups (scaled: use bands or kipping)

Friday 13 Jan 17

01/13

STRENGTH:  

                    A) Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been                                      working to master – rope climbs, muscle-ups, pistols, etc….
                         6 x 6 Bench Press @72% (Up 2% from last week)
                    B) Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been                                       working to master – C2B pull ups, Toes2Bar, Handstand holds, etc....
                         6 x 6 Bench Press @72% (Up 2% from last week)

WOD:  

             For time:
                10 deadlifts @ 225
                2 tire flips
                8 deadlifts @ 225
                4 tire flips
                6 deadlifts @ 225
                6 tire flips
                4 deadlifts @ 225
                8 tire flips
                2 deadlifts @ 225
                10 tire flips

Thursday 12 Jan 17

01/12

STRENGTH:  

                    A) Take 15-20 minutes to build to today’s HEAVY Power Clean.

                    B) Four sets of:
                        Deadlift x 6-8 reps @ 4111
                        Rest 90 seconds
                        Three sets of:
                        Clean pull x 3-4 reps @ 70% of 1RM Clean
                        Rest 90 seconds
                 
WOD:  

            3 sets For Max Reps:
            3 Minutes of Double-Unders (If you struggle with double unders, today is to work on that. )
            Rest 3 minutes between sets
            For Time: 100 ab mat sit ups

Wednesday 11 Jan 17

01/11

STRENGTH:  

                A) Six sets of:
                Hang Snatch + Snatch + 2 Overhead Squats
                Rest as needed
                Build to today’s heaviest set.

                B) Six sets of:
                Power Snatch + 2 Hang Power Snatch
                Rest as needed

                Build to today’s heaviest set.

WOD:     

                Proceed through the sequence below completing as many reps as possible in 10 minutes of:
                75/45 pound Snatch, 30 reps
                135/75 pound Snatch, 30 reps
                165/100 pound Snatch, 30 reps
                210/120 pound Snatch, as many reps as possible

Tuesday 10 Jan 17

01/10

STRENGTH: 

                  A) Thrusters (rest 2-3 minutes between sets)
                        Set 1 – 50% x 8 reps
                        Set 2 – 60% x 6 reps
                        Set 3 – 70% x 4 reps
                        Set 4 – 75% x 2 reps
                        Set 5 – 85% x 2 reps
                 
                   B) Push Press
                        Set 1 – 50% x 8 reps
                        Set 2 – 60% x 6 reps
                        Set 3 – 70% x 4 reps
                        Set 4 – 70% x 4 reps
                        Set 5 – 70% x 4 reps

WOD:

            For time:
            100 Wall Balls 20/14 lbs
            50 hand release push ups
            10 strict pull ups (substitute kipping pull ups)

Monday 09 Jan 17

01/09

STRENGTH: 

A is for Intermediate/Advanced and B is for Beginners

A) 4 sets not for time- 50 ft handstand walk then,
                        5 x 5 Back Squat @ 77% (Up 2% from last week.)
                 
B) Accumulate 3 minutes - handstand hold on wall (go for max time, then continue attempts for a total time of 3 minutes)  then
                       5 x 5 Back Squat @ 77% (Up 2% from last week.)

WOD:    

    Three rounds for time of:
                Run 400 Meters
                20 Kettlebell Swings (32/24 kg)
                Run 400 Meters
                10 Burpees

Friday 06 Jan 17

01/06

STRENGTH:

6 x 6 Bench Press @70%

WOD:

Diane:
               
For time:
21-15-9
Deadlift (225/155)
HSPU 

Thursday 05 Jan 17

01/05

STRENGTH: 

3 x 8 weighted Dips (BAR OR RINGS)

WOD:

TABATA pull up, push up, sit up, air squat

Wednesday 04 Jan 17

01/04

STRENGTH:  

Build to a 1 Rep Max Front Squat

WOD: 

Every 3 minutes for as long as possible complete:
                From 0:00-3:00
                 2 rounds of:
                10 overhead squats
                10 chest-to-bar pull-ups
                From 3:00-6:00
                 2 rounds of:
                12 overhead squats
                12 chest-to-bar pull-ups
                From 6:00-9:00
                 2 rounds of:
                14 overhead squat
                14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Tuesday 03 Jan 17

01/03

STRENGTH: 

EMOM  for 10 Minutes
3 Power Cleans @ 70%

WOD: 

10 minute AMRAP
 5 Shoulder to Overhead @ 135/95
 10 box jumps @ 24/20
 15 air squats

Monday 02 Jan 17

01/02

STRENGTH: 

5 x 5 Back Squat @ 75%

WOD:  

5 sets for times of:
Run 200 meters
30 ab mat sit ups
Max distance Handstand walk
Rest 3 minutes