Wednesday, July 31, 2013

Wednesday

(A) 12minutes to establish a ME 2 position Snatch (Hang @ Knee + Floor)
Note: Reps do not need to be touch and go; however, re-grip should happen immediately.

(A2) 3 Sets of 2 Pos Snatch @ 90% from #1

(B) 5 rounds
20 sec. ME Push Press 50/35/25kg
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24/20′′ 20 sec. Rest

Monday, July 29, 2013

Tuesday



(A) Back Squat:
10 sets x 3 reps @ 80% 1 RM.

(B) 5 rounds
50x Double Unders
10x HSPU
10x OHS 61/43/30kg

PREP EXTRA's
5 x 200m sprints. Rest as needed between sprints.
**Go to Jammo or anywhere safe that you can run a straight line 200m.
To clarify "Safe" I mean somewhere you won't get hit by a car etc, I'm confident you won't be mugged.

Sunday, July 28, 2013

Monday

(A) For Time (17min Cap)
Run 400m
30x KB swings (24kg/16kg)
Run 400m
30x KB goblet squat
Run 400m
30x KB snatches
Run 400m
30x KB clean and press
**Snatches & C&P are 15/arm,


(B) Work up to a 1 RM Power Clean in 15 minutes.
2) 3x max effort ring dips

PREP EXTRA's
Max effort TTB + Accumulate 3min L-Sit + Max effort KTE

Thursday, July 25, 2013

Friday

(A)On the Minute for 7 Minutes
Choose then build up to 90-95%
1 Full Snatch OR 1 Full Clean

(B) 3 Rnds
15 TNG G2O 40/30kg
15 Box Jumps (24″ / 20″)
15 Handstand Pushup
- rest 3 minutes between rounds

Tuesday, July 23, 2013

Wednesday

Warm Up & prep appropriately
(A) Deadlift 3 x 3 – drop from top and reset each rep
Rest about 30 seconds
Ring Dip x Max

(B) AMRAP in 5 – Wallballs
AMRAP in 4 – Burpees
AMRAP in 3 – Double Unders
AMRAP in 2 – Russian KB Swing - 32/24/20kg

Monday, July 22, 2013

Tuesday

(A) Back Squat - 3x5@70-75-80%
Front Squat - 3x5@65-70-75%

(B) 16 Consecutive rounds for Max Reps:
1st Rnd 20sec Thrusters 43/30/20kg
10 seconds Rest
2nd Rnd 20sec Pull-ups
10 seconds Rest
& so on......

Sunday, July 21, 2013

Monday

(A) Snatch: 2×2 @ 60%, 2×2 @ 70%, 2×2 @ 80%, 6×1 @ 85% or Higher
Warm-up as needed. Once in your working sets try and keep your rest periods to 90 seconds between sets. The doubles are not touch and go, think of them as a cluster, hit 1 rep, drop reset, and then hit the 2nd rep. You should have approximately 5-10 seconds between reps, it shouldn’t be drawn out to 20-30 seconds between reps.

(B) 3 rounds
20 Power Cleans 135/95lb
400m Run

Extra Work:
Handstand Walk: 5-10 minutes Practice
Work on any facet of Handstand Walk or Hold

Bar Muscle-up: 10 minutes EMOTM
Pick a rep count you can MAINTAIN for the 10 minutes.

Friday, July 19, 2013

Friday

(A) Clean & Jerk
Start on lighter side & build up within 10min.
**MINI GRACE (5min Cap)
20 x C&J - 135/95lb
*Go at "Grace" speed. Scale load if needed

(B) 9min AMRAP
3 Wall Climbs
6 Box Jump 24/20
9 Russian KB Swings 32/24

*Box Jumps are to have hips open on top of box.

Thursday, July 18, 2013

Thursday

(A) 4 rounds
20 Shoulder-to-Overhead 40/30
20 Double-unders
20 Kettlebell Swings 24/16
20 Burpees
200m Run

Wednesday, July 17, 2013

Jail House WOD

(A) Groups of 2-4
"Lynne" 5 Rnds (Max reps of)
BW Bench Press
Pull-ups
NOTE: This is Not for time.

(B) if in Group of 3
2500m row for time

Tuesday, July 16, 2013

Tuesday

Apologies for late post. I have not even left bed last 2 days.

(A) Snatch: 2×1 @ 60%, 2×1 @ 70%, 6 other singles @ 80% or higher
Warm-up to 60% as needed. Upon starting keep your rest to approximately 90 seconds between lifts. Work up to whatever weight you feel comfortable with for today. These are all full Squat.

(B) 9 minute AMRAP:
3 Muscle-ups
6 Front Squats 80/55kg
9 Toes-to-bar
Sub for Muscle-up will be strict pull-ups

Friday, July 12, 2013

Friday

(A) Deadlift
work up to a heavy set of 5

(B) 10min AMRAP
5 Cleans - 50/30kg
5 Box Jump Overs 24/20
10 HR Pushups
5 Box Jump Overs
NOTE: Cleans can be any type.
Set bar up on one side of box & when you complete your 5th jump over, you should be opposite side to bar where you will do pushups then after your 5th jump over you will be good to go for round 2 of cleans etc.

Prep Group (DO INSTEAD OF PART A, THEN DO PART B WITH GROUP)
Perform 21 Thrusters + 21 Pullups
NOTE: Have someone time your reps. I need the split time for 9 reps & 15 reps & 21 reps of each movement.
This is the first round of Fran & attack it as such. Eg, Do your 21 Thrusters then straight on the bar for 21 Pull ups but note the time at 9 reps< 15 reps & 21 reps of each.

Thursday, July 11, 2013

Thursday



(A) Work Skills & Prep For Part B

(B) 25min 
10 ONE ARM DUMBBELL SPLIT SNATCH RIGHT (AHAP)
1 ROPE CLIMB 12/15ft
10 ONE ARM DUMBBELL SPLIT SNATCH LEFT (AHAP)
1 ROPE CLIMB 12/15ft

NOTE: This WOD is "NOT FOR TIME" I want you to aim for smooth transitions & quality of movement.

**For this workout you must alternate splits on every rep. I would like to see you perform a controlled split as well, i.e. lunge stance, but there is no depth requirement.

Prep Group
STRICT HANDSTAND PUSH-UP: 5 X 5
If you can consistently do 5 Strict Reps for 5 sets, do these to a deficit by using plates. Rest 2 minutes in between sets. If you can’t do these scale with a band. Full range of motion is crucial (No Partials Today)

Wednesday, July 10, 2013

Wednesday

Testing Week
(A) HELEN
3 Rounds
400m Run
21 KB Swings 24/16kg
12 PullUps

(B) Back Squat
10 - 15 - 20

Tuesday, July 9, 2013

Tuesday

(A) In 7min Build up to a ME: 1 x HPS + 1 x PS

-THEN @ 80% EMOTM x 7

Perform 1 Hang Power Snatch + 1 Power Snatch + MAX Rep Double Unders in remaining time.

For this your Power Snatch must be Touch-and-Go. If you can’t Touch-and-Go scale the weight accordingly. If you’re not proficient with Double-unders use this instead as Double-under practice. You need to be ready & back to your bar at the top of the next minute, regardless of how many reps performed.

NOTE: Prep Group perform 20 x Double Unders



(B) For Total Time

12 Snatch + 1min of MAX Rep HSPU

9 Snatch + 1min of MAX Rep Ring Dips

6 Snatch + 1min of MAX Rep Pistols (Alternating)

NOTE: Snatch weights 61/43/30kg & Snatch can be any variety

   





Banded Deadlift Set Up

Monday, July 8, 2013

Partner Bear

Partner AMRAP in 20
Partner A runs 400 meters while Partner B does
Max Bear Complexes @ 50/35/30kg (then switch)
- score is total Bear Complexes

Bear Complex is:
Power Clean
Front Squat
Push Press
Back squat
Push Press
You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster.

Friday, July 5, 2013

FRIDAY

(A) Build up to a ME: 1 x HPC + 1 x PC
-THEN @ 80% EMOTM x 12
Perform 1 Hang Power Clean + 1 Power Clean + MAX Rep Double Unders in remaining time.
For this your Power Cleans must be Touch-and-Go. If you can’t Touch-and-Go scale the weight accordingly. If you’re not proficient with Double-unders use this instead as Double-under practice. You need to be ready & back to your bar at the top of the next minute, regardless of how many reps performed.


(B) 10 MINUTE UP TO 5 LADDER:
1 POWER CLEAN 60/35kg
2 C2B PULL UPS
2 POWER CLEANS
4 C2B PULL UPS
3 POWER CLEANS
6 C2B PULL UPS
4 POWER CLEAN
8 C2B PULL UPS
5 POWER CLEANS
10 C2B PULL UPS
Then Start Again Back At 1 & Climb Through To 5 Again & So On Until 10min Is Up

Thursday, July 4, 2013

Thursday

(A) Sumo Stance Deadlift
Build in load to a TnG 5

(B) EMOTM x 5
5 Deadlift 100/70
7 Wall Ball 9/6kg - 10/9ft

-THEN 2min Recovery-

AMRAP x 5
5 Deadlift 100/70
7 Wall Ball 9/6kg - 10/9ft

Wednesday, July 3, 2013

Wednesday

WARM UP AS NEEDED

(1) Find 10RM within 2 sets

(2) 3 x 5 Back Squat @ 60% of 1RM
*Run 400m after last set

(3) 3 x 4 Front Squat @ Same weight
*Run 400m

(4) 3 x 3 Back Squat @ 75%
30 x DB/KB Snatch 32kg/45/35kg

(5) 3 x 2 Front Squat @ Same weight
30 x DB/KB Snatch 32kg/45/35kg

-THEN-

(6) 1 x 10 Back Squat @ previous FS Weight.

Tuesday, July 2, 2013

Tuesday

(A) Complex EMOTM for 17min.
1xSnatch Deadlift + 1xHang Power Snatch + 1xPower Snatch
*Individually Increase load but can only lift at the top of any minute during the 17min

(B) Run 250m
-THEN-
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
TTB (Scaled KTE)
KB Swings 24/16
-THEN-
Run 250m
*Immediate 1 Burpee penalty any time a set is broken up
**Prep Perform Russian Swings 32/24/20kg

Monday, July 1, 2013

Monday

(A) Squat Clean to Thruster 1RM

(B) 10 Rounds - Every 2 minutes perform
3 Thrusters 55/38/30kg
6 Pull-ups
9 Box Jumps (Higher than normal)