Tuesday, November 25, 2014

Wednesday November 26th, 2014

A. complete 70 ring rows.  NOT for time, for quality.  Have a coach check form. 

B. DB Bench Press 10-12 reps x 5 sets; rest 90 seconds  if you hit the upper end of rep range use a heavier set of DB on next set. 

C. 8 rounds for time
6 sit-ups
9 burpees
Airdyne 12/10 calories.  

For time:
100 CTB pull-ups.
*If you have more than 20 unbroken CTB, complete in sets of 5 unbroken.

scale to
40 CTB
40 pull-ups
if you have between 8-20 unbroken

scale to
50 CTB if you have less than 5 unbroken

B. Bench Press; 10-12 reps x 5 sets; rest 90 seconds

8 rounds for time:
6 Toes to bar or GHD sit-ups
12 Burpees
48 Double Unders

Monday, November 24, 2014

Tuesday November 25th, 2014

Fitness and Performance:

Partner 10k row. Alternate every 500m. goal is to keep same pace per set or INCREASE slightly.

Saturday, November 22, 2014

Monday November 24th, 2014

A. Thruster - Build to a 3RM ---may take from a squat rack
B.  Rear-Foot Elevated Split Squat @ 30X1 Tempo – Build to a 8RM per leg.  MUST MAINTAIN TEMPO

C. for time
75 wall balls
15 rings rows
15 push-ups
15 ring rows
15 push-ups

D. Double under practice for 10 mins. 


A. Thruster – Build to a 1RM ---may take from a rack if you'd like
B. Rear-Foot Elevated Split Squat @ 30X1 Tempo – Build to a 8RM per leg.  MUST MAINTAIN TEMPO

“Open 13.3″
AMRAP in 12 minutes:
150 Wall Balls
90 Double Unders
30 Muscle-ups

Training for the rest of the week:
Tuesday- row repeats
Wednesday - Upper body volume + burpee/DU conditioning.
Thursday- aerobic work- around the world style
Friday - power clean work plus a short cyclical tester.
Saturday --Push Press work plus a 20 min UB emphasis Open style workout.

Friday, November 21, 2014

Saturday November 22nd, 2014

5 sets:
A1. Negative pull-ups   6 sets of 5.  Rest 1 minute
A2. GH Raises x 8 reps.  Rest 1 minute

B. 4 Front Squats on the minute for 10 minutes.  Moderate.  May use goblet squat or double KB front squat. 

C. AMRAP in 10 minutes:
15 Box Jump- step down
10 KBS - moderate.  

A. Deadlift – Build to a 1RM
B. Squat Clean @ 65% 1RM: 3 reps on the minute for 10 minutes

“Open WOD 14.1″
AMRAP in 10 minutes:
30 Double Unders
15 Power Snatches @ 75#/55#

Thursday, November 20, 2014

Friday November 21st, 2014

A. Shoulder Press  5,5,3,3.  REst 2 minutes between.
B. Split Jerk- technique work.  Build to a moderate double. 

For time, 21-15-9
Push Press- moderate or with DB.  Should not be able to do set of 21 or 15 unbroken.
Ring Rows.  

D. not for time
30 push-up
30 GHD sit-ups


A. Shoulder Press – Build to a 1RM
B. Split Jerk – Build to a 1RM

For time, 21-15-9:
Push Press @ 135#/85
CTB Pull-ups

Wednesday, November 19, 2014

Thursday November 20th, 2014

10 min amrap @80%:
Row 250m
5 strict HSPU or 5 ring dips or 5 perfect push-ups
35 DU or 25s jump rope

– SAME times per round

rest 5 min

10 min amrap @80%:
Airdyne 15/10 cals
5 burpees
12m walking lunge  (length of gym)

– SAME times per round

more testing coming on Friday and Saturday.  Lots of PR's guaranteed!
Testing on Friday will include Press and Split Jerk
Testing on Saturday will include Deadlift 1RM and an Open workout. 

Tuesday, November 18, 2014

Wednesday November 19th. 2014

A. same

B. For time
Thursters- moderate
Barbell-Facing Burpees


A. Power Clean Clusters; x 5 sets; rest 2 minutes

“Open WOD 14.5"
For time, 21-18-15-12-9-6-3:
Thrusters @ 95#/65#
Barbell-Facing Burpees

30 minute time cap. Compare to open workout 14.5 from March 2014.

Monday, November 17, 2014

Tuesday November 18th, 2014

make up yesterday if you are not coming tomorrow. 

30 sets:
30 second – Airdyne @ 90%
30 second – Airdyne @ 50%

tomorrow will be hard.  resist the urge to do extra if you will train tomorrow.

hint for tomorrow's workout.  We did this in March 2014. 

Saturday, November 15, 2014

Monday November 17th, 2014

Sunday's class will be at 3:00pm with a party at Jen V's to follow!


A. for time
5k Row

B. complete (not for time)
     50 push -ups
     30 ring rows 

may be done in any order to help get everyone through the 5k row.

A. Squat Clean – Build to a 1RM

B. Muscle-up Technique Work

*If recovered from Saturday do 6 on the minute until failure. 8 minute cap.
*If not proficient choose less per minute to do and cap at 8 mins.

For time:
5K Row

some more testing this week, if you have been training consistently you will PR. 

Friday, November 14, 2014

Saturday November 15th, 2014

A. Waiter's walks  25m per arm.  Rest 30s.   x 16 sets.  8/arm.
B. 50 push-ups to 3" depth.   Touch chest to object 3" off ground. Accumulate this in as few sets as possible. Rest as needed between sets. 

C. 40-60 ring rows.  Accumulate 10 more reps than last week.
D. 15 minute- Row @easy pace. Work on your form and mechanics here. 

A. Freestanding Handstand Hold – Technique Work for 10 minutes
B. Strict Handstand Push-ups: 50 reps for time.   Cap at 15 mins.  Compare to October 21,2014.

C. Muscle-ups – 30 Reps for time.   Cap at 10 minutes.  Sub tech work

15 minute – Airdyne @ Easy Pace

– Rest as needed between B and C to ensure some recovery