Fri Jan 8, 2016
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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 15-12-9 For Time:
Squat Cleans
Burpee Pull-ups
***For more novice athletes, perform as Hang clean + Front Squat
A. C&J Ladder – Choose starting weight at about 65% of max. You may power clean or squat clean weights. You must complete 2 reps within 30 second period, then rest for 1:30, until the top of the next minute. Add 10 lbs to the bar (5 lbs for women), and complete 2 reps within 30 sec period. Continue in this manner until you fail to make both reps within the same 30-sec period.
Rest as needed
B. For Time (9 min cap):
20 Squat cleans – 205/125 lbs
20 Ring Muscle-ups (scale to Burpee Pull-ups)
***Scale weight to something you COULD do 5 reps unbroken (this doesn’t mean you have to)
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 Jan 7, 2016
A. Movement Exploration:
GHD Sit-up (proper form, firing legs down, catapult effect through hips)
Novice GHD athletes:
Complete half reps, just with body to parallel for 20-30 total reps
(sets of 5 reps, or 10 at most, then rest)
Experienced with GHD:
Complete full reps for 30-40 total reps
(sets of 10, then rest)
Savants of the GHD:
Work on a weighted GHD with med-ball or kettlebell. Must ensure form is PERFECT prior to engaging in movement weighted. Complete NO MORE than 30 weighted reps in sets of 5-8 reps
B. For Time:
20 Russian Swings (light)
15 Russian Swings (moderate)
10 Russian Swings (heavy)
5 Russian Swings (HEAVIEST)
10 Russian Swings (heavy)
15 Russian Swings (moderate)
20 Russian Swings (light)
C. 10 Rounds:
1 Wall-climb
4 Double KB front rack Squats
6 Bent-over Rows with both KB
REST DAY
A. 3 Rounds @ sustainable pace:
100 Double-unders / single-unders
8 Burpee Pull-ups
8 DB Hang squat clean Thrusters (light)
Rest 5 min
B. AMRAP 12 min @ sustainable pace:
8 Box Jumps
8 Burpee DB Deadlifts (pushup on DB as burpee)
8 Shuttle Runs (30 ft each way, touch ground at turnaround)
A. Snatch-Grip Push Press
5 sets of 3 increasing weight (top set still moderate load)
B. Drop Snatch + OHS (1 rep of each) – 5 sets increasing weight
C. Snatch Balance + OHS (1 rep of each) – 5 sets increasing weight
D. High Hang Squat Snatch (from the hip)
EMOM x 10 min (1 rep) increasing weight each time rep is perfect
Wed Jan 6, 2016
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. For Time (12 min cap):
40 Hang Power Snatch (light/moderate)
40 Wall-Balls
40 Deadlifts (add weight to snatch bar)
40 Wall-Balls
A. Complete 3 sets of Strict HSPU, starting each set at the top of the “3 min mark.”
***No resting on the head. You may rest at full lockout position
Your score is TOTAL REPS in all three sets combined. Think strategically – is it best to go to failure on each set or to stop slightly shy so you can save some energy for the remaining sets?
Rest as needed
B. For Time (25 min cap):
Run 1 mile
40 Front Squats – 115/75 lbs
30 TTB
20 HSPU (kipping)
Run 800m
40 Front Squats – 115/75 lbs
30 TTB
20 HSPU (kipping)
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:
RDL
Strict HSPU (scale as HS Hold / Box HSPU)
Tue Jan 5, 2016
A. 5 Rounds:
Ring Rows x 8-10 reps (elevate feet for increased difficulty)
Strict DB Presses x 8-10 reps
***For Strict Press, alternate one rep per arm, completing total of 16-20 reps
B. Complete reps 25-20-15-10:
Hip Thrusts (add weight across hips)
L-Sit on Rings (reps are counted in seconds)
C. With DB’s (Not KB’s) complete:
10 TGU (5 per arm, alternating)
200m Farmers Walk with TWO DBs
10 TGU (5 per arm, alternating)
***FYI for these next two weeks we are doing testing, emulating competition etc… some of the time caps are generous, and some of them are aggressive. It’s ok if you don’t finish some of the WODS… but push yourself as hard as you can and see how close you can get…. Make sure to scale weights/movements as needed, and talk to a coach if you have questions.
A. For Time (9 min cap):
40 Wall-balls – 20/14 lbs (10 feet)
20 Power cleans – 225/145 lbs
40 Wall-balls – 20/14 lbs (10 feet)
***Scale PC weight to something you can do fast singles without risk of missing reps
Rest as needed
B. Reps 21-15-9 For Time (7 min cap):
KBS – 70/53 lbs (must be vertical at top)
Box Jumps – 30/24’’
A. Walk 400m
Jog 400m
Walk 400m
SPRINT 400m
Walk 400m
Jog 400m
Walk 400m
Rest 5 min
B. 5 Rounds:
Sprint 200m / Row 250m / Assault .4 miles – ALL-OUT effort
15 Russian KBS
15 Sit-ups (add weight as needed)
Rest till 5 min mark
