Monday December 1st, 2014

Fitness:

A. Snatch technique.  build to a moderate double. 

B1. Front Squats 5 reps x 5 sets; rest 1minute

B2. Broad Jump Cluster 1.1.1 x 5 sets; rest 3 minutes

C. 

AMRAP in 10 minutes

10 Thrusters - moderate

10 Bar-Facing Burpees

40 single unders or 40 count mountain climber

Performance: 

A. 1RM Squat Snatch Gauntlet – start at 115#/65# and add 10# every minute until failure
B1. Front Squats; 5 reps x 5 sets; rest 1 minute
B2. Box Jump Clusters*; 1.1.1.1.1 x 5 sets; rest 3 minutes

C.
AMRAP in 10 minutes:
10 Thrusters @ 105#/ 75#
10 Bar-Facing Burpees
40 Double Unders

notes: 

box jumps should be high but doable. Step down and rest 10s between reps. 

this weeks training
Tues- SPlit Jerk work + UB volume Open style WOD
Weds- Clean work + DL/BJ open style WOD
thurs- rest or aerobic work
Fri - UB push/pull  + UB conditioning
Sat- Squat and clean work + pulls from floor and squat conditioner

Saturday November 29th, 2014

Fitness:

A. Push Press - Build to a 5RM

B. AMRAP in 20 mins

20 push press - moderate.  May use DBs. 

20 sit-ups.     may scale up to GHD or Knee to Elbows

20 burpees. 

Performance: 

A. Push Press – Build to a 5RM

B.
AMRAP in 20 minutes:
20 Push Press @ 115#/ 75#
20 Toes-to-Bar
20 Bar-Facing Burpees

Friday November 28th, 2014

Fitness:

A. Power Clean technique.  Build to a moderate triple with good form.  Reset between each rep. 

B. 10-15 KBS per minute for 8 minutes.  

C. 

3 minute – Airdyne for Max Calories

Performance:

A. Power Clean – Build to a 1RM
B. AMRAP in 8 minutes – Power Cleans @ 90% today’s 1RM

C.
3 minute – Airdyne for Max Calories

Thursday November 27th, 2014

Make up Wednesday workout or complete the following aerobic work:

at sustainable pace
1 min AD
1 min row
1 min jump rope
1 min Front Leaning Rest
1 min mountain climber
x 6 sets

Wednesday November 26th, 2014

Fitness:

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.  

A.
For time:
75 CTB pull-ups.
*If you have more than 20 unbroken CTB, complete in sets of 5 unbroken only.
12 min time cap

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

C.
8 rounds for time:
6 Toes to bar or GHD sit-ups.    Stagger start and use GHD if possible,
12 Burpees
48 Double Unders

Tuesday November 25th, 2014

Fitness and Performance:

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

Monday November 24th, 2014

Fitness:

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. 

Performance:

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

C.
“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.

Saturday November 22nd, 2014

Fitness:
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.  

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

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

Friday November 21st, 2014

Fitness:

A. Shoulder Press  5,5,3,3.  REst 2 minutes between.

B. Split Jerk- technique work.  Build to a moderate double. 

C. 

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

Performance:

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

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

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. 

Wednesday November 19th. 2014

Fitness:

A. same

B. For time

21-15-9

Thursters- moderate

Barbell-Facing Burpees

Performance:

A. Power Clean Clusters; 1.1.1.1.1 x 5 sets; rest 2 minutes

B.
“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.

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. 

Monday November 17th, 2014

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

Fitness:

A. for time

5k Row

B. complete (not for time)

     50 push -ups

     30 ring rows 

Performance:

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.

C.
For time:
5K Row

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

Saturday November 15th, 2014

Fitness:

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. 

Performance:

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

D.
15 minute – Airdyne @ Easy Pace


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

Friday November 14th, 2014

Fitness:

A. OHS 3,3,2,2,2.   Build this to a tough 2. 

B. Front Squat.  Build to a 1RM with good form. 

C.

 8 sets*:

20 second – Thrusters --moderate.
10 second – Rest

Performance:

A. Squat Snatch – Build to a tough single.

B. Front Squat – Build to a 1RM

C.
8 sets*:
20 second – Thrusters @ 95#/65#
10 second – Rest


Notes:
C: go for max reps each set. DON’T “pace” it for sustainability. 

Thursday November 13th, 2014

make up workout from Wednesday or



8 sets @consistent effort:
Row 250m
2 TGU per arm.  1/arm.  moderate weight
35 DU
15 sec top of ring dip hold.    Scale to bar dip or 15s plank.

rest walk 1 min



.

Wednesday November 12th, 2014

Fitness:

A. Snatch Grip Deadlift 5,4,3,2,1.  Build per set. 

B. Hanging leg raises --accumulate 30 reps.  Keep them strict! We are trying to work towards an L-hold. This will take time, but if you are disciplined and work it frequently, you will be able to do it!

C. For time:

30 hang power snatches- moderate

750m/600m row

Performance:

A. Clean Pulls; 2, 2, 2, 1, 1, 1 rest 2 minutes  May get this up to ~110% of 1RM.

B. Inverted Bar Hangs; accumulate 1 more minute than last week.  Goal is 3 minutes total.

C.
For time:
30 Hang Power Snatches @ 95#
750m/600m Row

Tuesday November 11th, 2014

Fitness:

A1. DB Press  10,10,10. Rest 1 minute.

A2. GHD sit-ups 10,10,10.  Rest 1 minute

B. 30 push-ups.  not for time.  For quality. 

C. 30 ring rows. not for time. for quality.

D. AMRAP in 3 minutes burpees.  Compare to November 26th, 2013.  

*if you missed yesterday, do the back squat work in place in A1 and A2.

Performance:
A. Sotts Press – Technique Work; sets of 3-5 reps focusing on perfect positioning (not load)

B. Strict Handstand Push-ups: accumulate 60 perfect reps (not for time)

C.
AMRAP in 4 minutes:
4 Push Press @ 155#
4 Muscle-ups

Monday November 10th, 2014

Fitness:

A. OHS.  Build to a tough 3 reps.  More weight than last week!

B. Back Squat - build to a 5RM

C. accumulate 90s of l-sit from bar. Do your best to hold it.

D. EMOM for 16 mins

Odd- 4-5 TnG Deadlifts @ moderate weight

Even- 6-10 sit-ups

Performance

A. Squat Snatch – 1,1,1,1,1,1,1 hit between 80-90% of your 1RM for 5-7singles. May build and go a bit higher if everything is clicking and feeling good. We are really looking to nail some perfect reps today, so today should be about MAKING reps.

B. Back Squat – Build to a 5RM

C. Seated “L”-Rope Climbs: accumulate 10  reps --not for time.

sub is 30 total L-pull-ups.

D.
EMOTM for 16 minutes:
Odd Minutes: 5 TnG Deadlifts @ 315#.    use 70% of 1RM
Even Minutes: 10 Sit-ups

“Sweat Sesh”
30 sec. AD @ 90%
30 sec. AD @ 50%
x30 minutes

Saturday November 8th, 2014

Fitness:
A. wall climbs 3 reps every 2 mins for 16 mins
B. Overhead DB tricep extension x 12 reps x 3 sets. Same weight or more than last week.
C.Ring Rows- accumulate 30-50 perfect reps. Do 10 more reps than last Saturday. Perfect form

D.
AMRAP in 17 minutes:
17 Power Cleans - use light weight and be mindful or form.
17 Bar-Facing Burpees
17 Box Jumps

Performance:
A. Freestanding Handstand Hold – Technique Work for 10-12 minutes
B. Paralette or Deficit Handstand Pushups – 39 perfect reps in sets of 3 unbroken*
C. Muscle-up tech work 10 mins

D.
AMRAP in 17 minutes:
17 Power Cleans @ 135#/ 85
17 Bar-Facing Burpees
17 Box Jumps @ 24″/18"

Friday November 7th, 2014

Fitness:

A. OHS  4,4,3,3,3

B, Front-Rack Rear-Foot-Elevated Split Squats (AKA Bulgarian SS) ; 8-10 reps x 4 sets/leg; rest 1 minute between side

C. 60 Thrusters - moderate
    40 front squats - little tougher
    20 deadlifts  -- tougher

Performance:

A. TnG Squat Snatch; 4 reps x 4 sets; rest 2 minutes

B. Front-Rack Rear-Foot-Elevated Split Squats; 8-10 reps x 5 sets/leg; rest 1 minute between sides

C.
For time:
60 Thrusters @ 95#/65
40 Overhead Squats @ 135#/85.    Use ~70% of 1RM
20 Squat Cleans @ 205#/ 115        Use ~ 70% of 1RM

30 min time cap


Notes:
– TnG Squat Snatch: try not to rest the bar at any point other than overhead
– Part C: use one bar, change your own weights. No Racks.

Thursday November 6th, 2014

Make up Wednesday's workout or: 

10 minute row warm up
+
2 minutes on the AD @ 80% effort
1 minute on the rower @ 50% effort
x10 rounds

Wednesday November 5th, 2014

Fitness

A. Deadlift 2,1,1,1.  Keep good form! Record your PR!

B. Hanging leg raises x 5 reps, then hang for 30-45s

C. DB Side Bends; 12-15 reps x 5 sets/side; rest 1 minute between sides

D. 75 DB snatches for time.  Choose a light DB. 

Performance:

A. Clean Pulls; 2, 2, 2, 2, 2, 2 rest 2 minutes
B. Inverted Single Bar Hangs; accumulate 45 seconds x 5 sets; rest 2 minutes.  Try to use a bar this week.
C. DB Side Bends; 12-15 reps x 5 sets/side; rest 1 minute between sides

D.
“Randy”
For time:
75 Power Snatches @ 75#/55#

Tuesday November 4th, 2014

*Must have 5 consecutive strict pull-ups and have been training 4x per week for last couple months to do part C in Performance.  Instead, please complete C and D from the Fitness group. *

Fitness:
A. 60 secs in bottom of squat. Rest 1 minute x 6.
B. TGU x 30. Not for time, steady pace, alternate arms every rep.
C. Accumulate perfect 60 ring rows.

D. for time
75 burpee box jumps

Performance:

A. Sotts Press – Technique Work; sets of 3-5 reps focusing on perfect positioning (not load)
B. Wall-Facing Handstand Hold; accumulate 90 seconds x 5 sets; rest 2 minutes

C.
For time:
100 Burpee CTB Pull-ups


Notes:
– Handstand Holds: ensure perfect shoulder mechanics, and only allow toes to be in contact with the wall
– Part II: bar should be ~6 inches above max reach

- only use CTB pull-ups if your max set of CTB is more than 15 consecutive. Otherwise 100 burpee pull-ups for time

Monday November 3rd, 2014

Fitness:

A. OHS, build to a tough 3 reps . 

B. Back Squat, 10 reps x 5 sets. 

C. Chin-up negatives x 5 reps for max time x 4 sets. Rest 1-2 mins.

D. “Tabata” Sit-ups (for max reps each set)

E. 

AMRAP in 4 minutes

15 KBS

10 Calories on the Airdyne 

Performance:

A. Squat Snatch – Build to a 1RM for the day
B. Back Squat Clusters*; 5.3.1 x 5 sets; rest 3 minutes between sets
C. Wide-Grip Isometric Chin-Above-Bar Holds: accumulate 4-5 minutes
D. “Tabata” Sit-ups (for max reps each set)

E.
AMRAP in 4minutes:
10 Hang Power Cleans @ 185#/105#
10 Calorie Airdyne

Notes:

A. once you miss a weight twice stop. May stop before that. 

B. if you hit all reps last week try to use same loads or a small amount more. If you did not do this workout last week only do 4 sets. 

C. accumulate 1 more minute than last week.  May superset with B. 

D. all out each set from the start. no "gaming"

E. weight should be heavy, ~70% of 1RM clean


“Sweat Sesh”
30 minutes on the AD or Rower
30 sec. @ 80%
30 sec. @ 50%