December 2015
Sat Dec 5, 2015
A. AMRAP 1 min (rest 1 min) x 5 rounds:
15 Unbroken KBS
Max Box Jumps in remaining time
Rest 5 min
B. AMRAP 1 min (rest 1 min) x 5 rounds:
15 Unbroken Wall-Balls
Max Double-unders in remaining time
Rest 5 min
C. AMRAP 5 min:
Run 800m
Max KB SDHP in remaining time
A. Quickly work to heaviest weight for complex:
1 Power snatch + 1 hang power snatch + 2 hang squat snatch
B. 90% of part A for 1 set of complex every 2 min x 4 sets
C. Complete 1 round “for time” (@100% effort) every 7 min x 5 rounds:
(NO PACING – Just go as fast as you can. How close to same score can you get without trying to pace??)
Row 250m
3 Power Snatch TnG (unbroken) @ 70% of max FULL snatch
3 Wall-climbs
15 sec L-Sit hold on rings
3 Rope Climbs
Fri Dec 4, 2015
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. Wide-Grip Pull-ups (Add weight or scale as needed)
B. Alternate movements:
Strict Press
Split Squats
(choose front rack, back rack, or holding DB/KB in each hand – Stay consistent week to week)
C. Reps 21-15-9:
Front Rack Lunges (alternate legs)
Push Press (same barbell)
Pull-ups
A. Front Squats x 2-2-2-2-2 (increasing weight each set to tough set of 2)
B. AMRAP 2 min (rest 2 min) x 3 rounds:
20 KBS (unbroken) – 53/35 lbs
10 Clapping/Dynamic push-ups
Max reps Muscle-ups in time remaining
REST 5 MIN AFTER ALL 3 ROUNDS
C. AMRAP 2 min (rest 2 min) x 3 rounds:
10 Box Jump overs – 24/20’’
8 Hang Power Snatch – 95/65 lbs (fast and unbroken)
6 Pistols (alternating legs)
Max reps Muscle-ups in time remaining
***Complete part D on your own after class (not available for 7pm):
D. Run 800m x 3 (rest equal to work, round up the rest to nearest minute)
***Push these runs, but do it as MAP, where the goal is similar time on each 800m…. so push it, but within the realm of repeatability
A. Alternate movements:
DB Incline Bench
Hang Muscle Snatch
B. Wide-Grip Pull-ups (Add weight or scale as needed)
C. Alternate movements:
Split Squats
DB Hammer Curls
Thur Dec 3, 2015
A. One-Leg OVERHEAD Holds (Balance on one leg supporting weight in overhead)
30 sec per leg for each set – increase weight over the course of 5 sets to a heavy challenging weight for 30 sec per leg
***For additional challenge, try to close your eyes...
B. 5 Rounds:
12 Single-Arm DB Bench Press (6 per arm, off-hand holds DB at lockout)
12 Bent-over DB Rows (6 per arm, off-hand holds DB at waist, at the “finish” position)
12 Perfect V-ups with pause at pike position on each rep (scale to reverse crunches)
C. Movement Virtuosity / Movement Exploration x 10 min:
One-Leg Squat Variations:
One-leg squat to box
Assisted Pistol (holding band or pole for support)
Pistol standing on box (so off leg can lower down)
True Pistol
True Pistol weighted (holding DB or KB in goblet)
Overhead pistol (DB/KB overhead with one arm, or PVC pipe/barbell overhead)
Air Lunge (standing between boxes with hand support)
Air Lunge without assistance
Air Lunge weighted (holding DB or KB in goblet)
REST DAY
A. AMRAP 12 min @ 80% sustainable effort:
250m Row / Assault .4 miles / Run 200m
10 Burpee KB Deadlifts (Pushup on 2 kettlebells)
Rest 8 min (until 20:00)
B. 4 Rounds:
Jog 400m
10 TTB / Hanging knee-ups
15 Abmat sit-ups
A. Segmented Clean Deadlifts
Complete as many sets as needed to work up to a heavy perfect rep:
1 Clean Lift-Off to below knee (pause 2 seconds)
1 Clean Lift off to above knee (pause 2 seconds)
1 Clean Deadlift (finish in scoop position at top)
B. Complete 4-5 sets of increasing weight for complex:
1 Clean Deadlift (finish in scoop position)
1 BELOW KNEE Clean HIGH PULL
1 BELOW KNEE Power Clean
1 BELOW KNEE Squat Clean
C. 10 sets, increasing weight each set, as long as reps are executed perfectly:
1 High Hang Squat Clean
Drop Barbell for quick reset of hips
1 Full Squat Clean
(make sure to hit all positions practiced in parts A and B)
Wed Dec 2, 2015
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. CG Bench Press (with pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk (5x5 for all athletes)
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. AMRAP 8 min:
9 Deadlifts @ same weight used in part B for HC&P
6 Hang power cleans with same bar
3 Muscle-ups (scale to 2 wall-climbs or 4 Burpee Pull-ups)
A. Strict Pull-ups – 5 x 5 (add weight as needed to hit 5 sets of 5).
***You can choose to do this as increasing weight to one top set of 5, or to complete all 5 sets with the same weight. If you’re feeling beat up from Mon, Tue, I’d choose the former.
B. Games WOD 2008 – 5 Rounds (6 min cap):
5 Deadlifts – 275/185 lbs (scale to unbroken/challenging weight)
10 Burpees (make sure to stand up all the way)
C. 2 Rounds (10 min cap):
50 Double-unders
30 Wall-Balls – 20/14 lbs
20 CTB Pull-ups
***Complete part D on your own after class (not available for 7pm):
D. Row intervals – 30 sec on @ 100%, 60 sec off x 14 intervals (rest 5 min between intervals 7 and 8)
A. Alternate movements:
Hang Power Clean and Push Press (5x5 for all athletes)
Ring Pull-ups / Ring Rows
(Add weight or scale to necessary difficulty)
B. CG Bench Press (with pause on chest)
C. Alternate movements:
Deadlifts / RDL (alternate weeks) – Deadlifts this week
Strict HSPU (or HS Hold in place of reps)
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