Wed Dec 16, 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. Fran – Reps 21-15-9 (12 min cap):
Thrusters
Pull-ups
A. Complete WOD “For Time” – Use your knowledge of MAP and pacing to create a plan of attack to ensure that you do not “burn out” and reach red-line. Keep moving, even if it means small sets
24 min “cap”
100 Wall-balls – 20/14 lbs (10 feet)
100 KBS – 53/35 lbs (vertical at top)
100 Double-unders (10 Air squat penalty for every “break”)
100 Hang power cleans – 135/95 lbs
At 24 min mark (time cap), Rest 4 min, and then at 28:00:
B. 12 min to find heaviest weight for – 1 Snatch + 2 OHS (squat snatch will count as 1 OHS)
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
Strict HSPU (HS Hold/Box HSPU as scale)
Tues Dec 15, 2015
A. 5 Rounds for quality:
12 Bent-over DB Rows (with 2 DB’s)
45 sec Plank on DB’s
Rest 5 min
B. AMRAP 8 min:
12 DB Snatch (6 per arm, then switch)
12 One-Arm DB OHS (6 per arm, then switch)
Rest 5 min
C. Dips, Dips and Dips
Practice different varieties of dips
Bench Dips (elevate feet, add weight as desired)
Parallel Bar Dips (using DB’s)
Dips with flat hands (like on boxes or jerk blocks)
Dips on Rings (add weight as desired)
Muscle-up progression on jerk blocks, moving from forearm to catch position
A. Split Jerks (from rack) – 3-3-2-2-1-1 (increase weight each set to new 1-rep max) – 20 min cap
Example (based off 300# goal max) – 205 x 3, 225 x 3, 245 x 2, 265 x 2, 285 x 1, 300 x 1
B. MAP - AMRAP 1 min, rest 1 min x 5 rounds (score is WORST round):
5 Front squats – 135/95 lbs (scale to easy unbroken weight)
5 CTB pull-ups
Rest 5 min
C. AMRAP 1 min, rest 1 min x 5 rounds (score is WORST round):
4 Burpee Box Jumps (Box-facing) – 24/20’’
6 Deadlifts – 225/155 lbs (scale to easy unbroken weight)
***Complete part D on your own after class (not available for 7pm):
D. 2 Rounds:
2 min AirDyne @ 95% effort (then rest 6 min)
Run 400m @ 98% effort (then rest 4 min)
A. AMRAP 30 min @ 70-80% effort
1 Wall-climb
3 Burpee Box Jumps
5 Wall-Balls
7 Russian KBS
200m Run
B. Mobility work x 10 minutes (hips/shoulders/upper back/chest)
Mon Dec 14, 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. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. AMRAP 14 min (Rest exactly 60 seconds after each round):
Go hard each round, knowing you have 60 sec to rest at the end
15 TTB / KTE
11 Front Squats
7 Burpee Pull-ups
A. Back Squats – 7 sets of 3 reps (increase weight each set)
Example (based off 405# max) – 295, 305, 315, 325, 335, 345, 355
B. Complete 1 set of AMRAP 90 sec @ 95-98% effort, every 5 min x 5 sets (25 min total):
***This means to rest 3:30 after each set – so go ALL OUT and earn your rest
3 TnG Snatch (anyhow) @ 70-75% max
12 Pistols (alternating)
6 Power cleans TnG – Same barbell
Max reps Muscle-ups in remaining time (choose weaker of ring or bar)
***Complete part C on your own after class (not available for 7pm):
C. MAP – Rowing – 60 sec on, 60 sec off x 6 sets, then rest 5 min, and repeat x 6 more sets
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Dec 12, 2015
A. With partner, accumulate the reps in any manner, with ONE PARTNER working at a time:
150 Double-unders (300 singles)
75 DB Hang Squat Cleans (one DB in each hand)
50 Burpees
Rest 5 min
B. With partner, accumulate the reps in any manner, with ONE PARTNER working at a time:
150 Double-unders (300 singles)
75 DB Snatches (only one DB, alternate arms)
50 Burpees
Rest 5 min
C. With partner, accumulate the reps in any manner, with ONE PARTNER working at a time:
Run 800m (alternate 200m sprints)
75 KBS
50 Burpees
A. 3-position snatch – work up to 75-80% of max full snatch
***Without bar touching ground, complete reps from the ground, from BKN, and from mid-thigh
B. AMRAP 30 Min (or 5 rounds, whichever comes first):
7 Deadlifts (unbroken, TnG) – 315/215 lbs (scale to stay unbroken with good form)
Rest 20-30 sec
Max strict HSPU unbroken
1 Leg-less rope climb
1 Rope climb with legs
7 Reps (unbroken) Close-grip bench press @ 65-70% max
6 Turkish Get-ups (4 per arm, alternating) – 70/53 lbs (scale as needed)
Rest as needed
C. 400m carry “for time” with 70/53# KB in each hand
***Can you make it 400m unbroken?
