September 2015
Sat Sept 19, 2015
Fitness and MD - Conditioning:
A. Work up to challenging weight for Thruster x 3 reps (first rep from ground)
B. For Time (20 min cap):
Run 800m
40 Thrusters
Run 400m
30 Thrusters
Run 200m
20 Thrusters
Run 100m
10 Thrusters
C. Side Plank – Accumulate 4 min of total hold time
***Alternate side to side as desired until 4 min are complete
A. 3-Pos Snatch (Ground, BKN, Hang – based off snatch) – 72% x 1 then 77% x 1
B. OHS (from rack) – Work up to 78% x 2 sets of 3 reps
C. RDL + Good Morning SUPERSET x 3 sets
RDL x 8-10 reps @ 50% of Deadlift max
Good Morning x 8-10 reps @ 1/2 of weight used for RDL
Rest 3 min then return to next superset
D. AMRAP 8 min:
Run 800m buy-in
then max rounds in remaining time:
10 CTB Pull-ups
8 Burpees (touch pullup bar overhead)
E. Weighted Plank – Heaviest weight possible for 1 set of 60 seconds
See Fitness workout for Saturday
Fri Sept 18, 2015
A. One-Arm DB “Kroc” Rows – 3 x 10-12 per arm (same weight all working sets)
https://www.youtube.com/watch?v=DcAS_qBhEbw
B. Strict Pull-ups (add weight or scale as needed) – EMOM x 7 min:
***Complete between 3-6 reps EMOM UNBROKEN with the SAME LOAD.
If doing weighted or unassisted, ok to use 3-reps, whereas if movement is
scaled with band, focus more on the higher end of the rep range.
C. "GI Jane" For Time – 100 Burpee Pull-ups (20 min cap)
A. C&J – 82% x 3 then 85% x 3
B. Front Squats – 93% x 2 then 96% x 2
C. EMOM x 14 min (alternating movements each minute):
Even minutes – 3 TnG Squat clean Thrusters @ approx. 60% max C&J
Odd minutes – Choose number of Ring Dips UNBROKEN
D. Weighted Hip extensions – 3 x 10
E. DB lateral Raises – 3 x 12-15 reps (slow and controlled)
A. Strict Pull-ups – 3 x 5 (same weight, double progression) – RPE 9 on final set
B. Chest-Supported DB Rows – Reps 10-8-6 (increasing) – RPE 9 on final set
C. Strict Pull-ups – Choose number to hit UNBROKEN EMOM x 6 min
***If number is less than 3, use assistance
D. “Kroc Rows” (single arm) – 3 x 10-12 reps (same weight) – RPE 9
https://www.youtube.com/watch?v=DcAS_qBhEbw
E. Preacher Curls (on GHD machine) – 4 x 8-10 reps (increasing weight)
https://www.youtube.com/watch?v=iLTidPm-aQ8
Thur Sept 17, 2015
Gymnastics class is CANCELLED Thursday 9/17 and Thursday 9/24.
The final official class for the day will be 6pm Olympic Lifting
Kombucha Class 6:30pm on Thursday 9/17
A. Complex: Knee-Jump + Broad Jump + 40 yard sprint x 10 sets
***First 4 sets progressively increasing intensity, and last 6 sets all-out effort
https://www.youtube.com/watch?v=wV5Rc3g0Pvw
***The scale for “knee jump” is “Tuck Jump” as high as possible
B. EMOM x 15 min (alternating movements):
2 Turkish Get-ups (1 per arm)
Wall-Balls x 20 seconds (rest 40 sec)
Plank x 30 seconds (add weight as desired)
C. 2 Rounds per person, with partner:
One partner completes 400m Farmer’s Walk (holding 2 KB’s)
While other partner completes 15 Hip Extensions + Max distance Row/Assault in remaining time
***Once partner returns from FW, switch roles. Goal is max distance Row/Assault Bike
REST DAY - Tons of mobility + light swimming or walking if desired
REST DAY - Take a long walk
A. EMOM x 10 min:
ADV athletes - 1 Full Snatch @ 70-75%
BEG / INT athletes - 2 Hang Squat Snatch @ moderate weight
Rest 5 min and warm-up Cleans
B. EMOM x 10 min:
ADV athletes - 1 Full Clean @ 70-75%
BEG / INT athletes - 2 Hang Squat Cleans @ moderate weight
Rest 5 min and warm-up Jerks
C. EMOM x 10 min:
ADV athletes - 1 Split Jerk @ 70-75%
BEG / INT athletes - 1 Push Jerk + 1 Split Jerk @ moderate weight
Wed Sept 16, 2015
Gymnastics class is CANCELLED Thursday 9/17 and Thursday 9/24. The final official class for the day will be 6pm Olympic Lifting
Kombucha Class 6:30pm on Thursday 9/17
A. Bench Press – Reps 10-8-6-4 (increasing weight)
B. Strict HSPU Practice – EMOM x 7 min UNBROKEN
Once you successfully achieve 5 reps EMOM, INCREASE deficit or add difficulty by ½ inch the following week.
***Scale to Strict DB or KB Overhead Press if needed
C. 8 Rounds For Time (15 min cap):
8 Ring Dips / Push-ups
8 Box Jumps / Step-ups
8 Push Press (moderate weight, unbroken if possible)
A. Snatch – 76% x 2 then 80% x 2
B. Snatch Balance (based off SB max) – Work up to 90% x 3
C. Back Squats – 75% x 5, 80% x 4, 85% x 3, 90% x 2, 95% x 1
Complete part D and E on your own after class
D. Bent-Over Barbell Rows – 3 x 10 (Increase weight if you made all 3x10 last week)
E. Sprints (preferably find a hill that takes 30 seconds to sprint to top.
Then walk to bottom slowly, and repeat for 5 total reps) – If you occasionally
can’t get up mentally for sprints, then feel free to do Airdyne or Rowing intervals
(5-6 sets of 30 sec ALL-OUT, with 90-120 sec rest between sets).
A. Strict Press – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Dips – 3 x 5 (same weight, double progression) – RPE 9 on final set
C. Single-Arm DB Bench Press – 3 x 20 (10 per arm, alternating 1-rep per arm) – RPE 9
***Same weight for 3 working sets
D. DB Flies – 3 x 12-15 (same weight) – RPE 8
E. Superset 2 movements x 3 sets:
Tricep Kickbacks (both arms same time) x 15-20 reps – RPE 7
Bench Dips x failure – RPE 10
(If you achieve 12+ reps, then add load to increase difficulty)
Rest 2 min
Tues Sept 15, 2015
Kombucha class this Thursday at 6:30pm
A. Front Squats – 5 x 3 (increasing weight to heavy triple)
B. Single-Leg DB RDL – 3 x 8-10 per leg
C. AMRAP 3 min (rest 2 min) x 4 sets:
Run 200m / Row 250m / Assault Bike .4 mi
10 Hang Squat cleans (light)
20 Skater Plyos
Max reps TTB / KTE in remaining time
A. C&J – 82% x 3 then 85% x 3
B. Split Jerks – 88% x 2 then 91% x 2
C. EMOM x 14 min (alternating movements each minute):
Even minutes – Clapping or Explosive Push-ups UNBROKEN
Odd minutes – 5 Toes to Rings + 2 or 3 Muscle-ups (full complex unbroken if possible)
Complete part D on your own after class:
D. Turkish Get-ups x 20 reps (heavy, alternating arms each rep) – FOR QUALITY, not time
A. Front Squats – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Back-Rack Split Squats – Reps 10-8-6 (increasing) – RPE 9 on final set
C. Complete 3 sets PER LEG of complex (increasing weight each set)
6 Lunges RIGHT leg only (holding DB)
6 RIGHT LEG ONLY RDL (holding DB)
REPEAT SEQUENCE FOR LEFT LEG.
Rest 2 min
D. Jumping Back Squats – 5 reps EMOM x 5 min @ 35% max back squat
E. 3 Rounds:
12 Hanging Leg Raises (legs straight)
12 Abmat Sit-ups
12 Hanging Oblique knee-ups
12 Abmat Sit-ups
Rest 1 min
Mon Sept 14, 2015
Kombucha Class this Thursday at 6:30pm
A. Barbell Row – Reps 10-8-6-4 (increasing weight)
B. Legless Rope Climbs / False-Grip Ring Pull-ups / Ring Rows – EMOM x 7 min UNBROKEN
***Once you hit same number for all 6 minutes, then increase difficulty following week
C. Practice movement “Single arm Plank Row” from part D, and determine what weight to use
https://www.youtube.com/watch?v=TwXDldLO5sg
D. AMRAP 12 min:
12 Plank Rows (6 per arm, alternating, with 1 KB)
18 KBS (same KB)
36 Double-unders (72 single-unders)
A. Snatch – 70% x 3 then 73% x 3
B. Snatch Pulls (based off snatch max) – 90% x 3, 95% x 3, 98% x 3
C. Back Squats – 81% x 2 sets of 5 reps
D. EMOM x 8 min – Strict Pull-ups
(If you made all 8 min UNBROKEN last week, add small load and try to hit same number)
Complete part E on your own after class:
E. Weighted Plank (Heavy) – 3 sets x 30 sec each (rest 2 min between sets)
A. Strict Pull-ups – 3 x 5 (same weight, double progression) – RPE 9 on final set
B. Chest-Supported DB Rows – Reps 10-8-6 (increasing) – RPE 9 on final set
C. Superset 2 movements x 2 sets:
2-Arm DB Bent-over Rows x 10-15 reps – RPE 9
Band Pullovers/Pulldowns x 20-25 reps – RPE 8
Rest 2 min
D. Superset 2 movements x 2 sets:
Ring Rows x 10-12 reps – RPE 8
Assisted Pull-ups x 12-15 reps – RPE 8
E. DB Hammer Curls – Reps 15-12-9-6 (increasing weight)
Sat Sept 12, 2015
Muscular Development and Fitness - Conditioning day:
A. Accumulate and/or partition reps in any desired manner (20 min cap):
75 Power Snatches (light – RX would be 75/55#)
Run 1 mile (1600m) OR Row 2000m OR Assault 3.0 miles
75 Pull-ups or Ring Rows
B. AMRAP 10 min:
100m (1/2 alley and back) Front-Rack KB Carry (2 KB held at shoulder level)
5 Rounds of:
20 Double-unders / 20 single-unders
10 Sit-ups (add weight as desired)
Then another 100m (1/2 alley and back) Front-Rack KB Carry (2 KB held at shoulder level)
Max rounds of 20 Double-unders and 10 Sit-ups in remaining time
A. C&J – Work up to 78% x 2 sets of 3
B. Front Squats – Work up to 85% x 3
C. EMOM x 14 min (alternating movements each minute):
Even minutes – 2 TnG Squat cleans @ 80-85% max clean
Odd minutes – TTB (choose number to hit UNBROKEN each round)
D. AMRAP 6 min:
Run 400m
10 Burpee Bar Muscle-ups
Max reps Wall-Balls in remaining time
E. DB lateral Raises – 3 x 12-15 reps (slow and controlled)
Fri Sept 11, 2015
A. Z Press (L-seated military press) – Reps 10-8-6-4 (increasing weight)
B. Dips / Push-ups – EMOM x 7 min UNBROKEN
***Once you hit same number for all 7 minutes, then increase difficulty following week
C. Quickly practice movement of “Double KB Hang clean and press”
D. AMRAP 10 min – Climb as high as possible in rep scheme: 3-6-9-12-15-18 etc…
Double KB Hang clean and press
Burpees (with pushup on KB’s for each rep)
Wall-Balls
A. Snatch – Work up to 85% x 3, and then 88% x 3
B. Snatch Balance (based off SB max) – Work up to 84% x 4
C. Back Squats – 89% x 2, 2, 2
D. Bent-Over Barbell Rows – 3 x 10 (heavier than last week if you made all 3 x 10)
E. Weighted Hip extensions – 3 x 10
A. Strict Press – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Dips – 3 x 5 (same weight, double progression) – RPE 9 on final set
C. Superset 2 movements x 2 sets:
Flat DB Flies x 8-10 reps – RPE 9
Barbell Bench x 8+ reps – RPE 9
Rest 2 min
D. One-Arm lateral Raises – Complete 7 sets of 12 reps per arm, where the only rest
is while the opposite arm is working. Cautious with weight selection. First set should be like RPE 4
E. 3 Rounds, resting as minimally as possible:
Band Pushdowns x 15-20 reps
OH DB Ext (both hands on one DB) x 8-10 reps
Thur Sept 10, 2015
Reminder on Thursday Schedule:
530am - Olympic Lifting
630am - Fitness Recovery
8am - Fitness Recovery
11am - Fitness Recovery
12pm - Olympic Lifting
4pm - Fitness Recovery
5pm - Fitness Recovery
6pm - Olympic Lifting
7pm - Gymnastics
A. Rope climb skill work x 10 min
ADV Athletes can perform a 6-min EMOM on one rope while practice occurs on other rope
B. Muscle-up skill work x 10 min (transition work, false grip, pull-position, etc…)
ADV Athletes can perform 6-min EMOM with unbroken reps of choice
C. Double KB Hang Clean and Press skill work x 10 min (this movement is in WOD Friday,
so just spend time practicing and getting comfortable with technique. No need to go too heavy)
D. KB Swing Ladder with partner. Accumulate total reps as a team,
completing all reps at lighter KB prior to moving to subsequent heavier kettlebells:
40 KBS light
30 KBS moderate
20 KBS heavy
10 KBS very heavy
E. AMRAP 60 sec for max cals on Assault Bike
REST DAY - Tons of mobility on hips and shoulder girdle (light swimming if desired)
REST DAY - Long Walk + Mobility
***This program for Snatches today is the SAME programming as Cleans last week.
If you attended last Thur, this is a great opportunity to continue to work on those
positions and understand how the movement sequence is identical, until the catch
A. 3 sets increasing weight:
2 Snatch Deadlift (Finish with legs bent in "scoop" position)
2 Snatch Pulls (try to stay in heels)
1 Snatch HIGH Pull (extend onto toes)
B. Work to challenging weight for complex:
Snatch Pull
Power Snatch
Hang Power Snatch
Hang Squat Snatch
C. EMOM x 15 min (Increasing weight each min when reps are perfect)
1 Power Snatch + 1 Hang Squat Snatch
Wed Sept 9, 2015
A. Barbell RDL – 3 x 10-12 (same weight all working sets)
B. Back-Rack Split Squats – Reps 10-8-6
(increasing weight to top set of 6 reps)
C. For Time (12 min cap):
30 Front rack lunges (alternating legs)
30 Deadlifts (same bar)
90 Double-unders / 180 singles
30 Deadlifts (same bar)
30 Front rack lunges (alternating legs)
A. C&J – Work up to 75% x 2 sets of 3
B. Push Press (based off the jerk max) – 70% x 3, 75% x max reps (no fails)
C. EMOM x 14 min (alternating movements each minute):
Even minutes – 1 Muscle-up + 2 Dips + 1 Muscle-up + 2 Dips (all unbroken)
Odd minutes - 4 Burpee Box Jumps AFAP + 15 Double-unders
Complete part D and E on your own after class:
D. Turkish Get-ups x 20 reps (heavy, alternating arms each rep) – FOR QUALITY, not time
E. Sprints (preferably find a hill that takes 30 seconds to sprint to top. Then walk to bottom slowly, and repeat for 5 total reps)
***If you occasionally can’t get up mentally for sprints, then feel free to do Airdyne
or Rowing intervals (5-6 sets of 30 sec ALL-OUT, with 90-120 sec rest between sets).
A. Front Squats – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Back-Rack Split Squats – Reps 10-8-6 (increasing) – RPE 9 on final set
C. Barbell RDL – 3 x 12-15 (same weight) – RPE 7
D. Lunges (Holding DB’s or KB’s) – 2-3 sets x 20 reps (10 per leg, alternating legs) – RPE 7
E. 2 Rounds:
10-15 Hip Extensions
20-25 lying leg Raises
20-25 Abmat sit-ups