Last Day of Comp BLOG :(
CFW Class WOD as is
10/28/2016
Every 5 minutes x 25 minutes
20 Push-Ups (RX+ 15 HSPU)
200m Farmers Carry (53/35)
Max Plank Hold (remainder of time) (RX+ :30 Second Belly to Wall HS Hold)
*stop :15 seconds before each new interval*
20 Push-Ups (RX+ 15 HSPU)
200m Farmers Carry (53/35)
Max Plank Hold (remainder of time) (RX+ :30 Second Belly to Wall HS Hold)
*stop :15 seconds before each new interval*
10/27/2016
5 rounds:
20 Front Squats 95/65 (scale up to 115/75)
30 Russian KB Swings 53/35 (scale up to 70/53)
300m Run
Finisher:
UB 90 second Sandbag Bearhug hold
20 Front Squats 95/65 (scale up to 115/75)
30 Russian KB Swings 53/35 (scale up to 70/53)
300m Run
Finisher:
UB 90 second Sandbag Bearhug hold
10/25/2016
Perform Class WOD as is. Keep each 8 minute AMRAP at "opens" style pacing
+
Day 1 Accessory Program
+
Day 1 Accessory Program
10/21/2016
Class WOD as is
*scale up squats to 155/105*
*scale sit-ups to 10-15 GHD Sit-Ups - if and only if you've used this machine from multiple reps before. If you haven't don't scale to GHD sit-ups*
*scale up squats to 155/105*
*scale sit-ups to 10-15 GHD Sit-Ups - if and only if you've used this machine from multiple reps before. If you haven't don't scale to GHD sit-ups*
10/20/2016
CFW Class WOD as is
Scale up KB Swings to 70/53, and Burpee Box Jumps to Burpee Box Jumps Overs 30/24
+
Day 2 Accessory Work
Scale up KB Swings to 70/53, and Burpee Box Jumps to Burpee Box Jumps Overs 30/24
+
Day 2 Accessory Work
10/19/2016
A. Split Jerk 3-3-3-3-3 rest as needed (do this during the intro to split jerk portion)
+
CFW Class WOD as is
+
10-15 minutes of Goat Work
or
Off
+
CFW Class WOD as is
+
10-15 minutes of Goat Work
or
Off
10/18/2016
CFW Class WOD (as is) - goal is 5+ rounds for each AMRAP
+
Day 1 Accessory Work (or part of it, whatever you have time for)
+
Day 1 Accessory Work (or part of it, whatever you have time for)
10/17/2016
3 rounds each for time:
1000m Row
15 Thrusters 95/65 (must be UB)
15 Burpees Over Bar
15 Chest 2 Bar Pull-Ups
rest 3 minutes
*score = total time*
+
10-15 minutes of Goat Work
1000m Row
15 Thrusters 95/65 (must be UB)
15 Burpees Over Bar
15 Chest 2 Bar Pull-Ups
rest 3 minutes
*score = total time*
+
10-15 minutes of Goat Work
10/14/2016
A. Deficit Clean Pull to Knee (2 second pause) x 3-4 reps rest 1:30 x 5 sets (build from last week)
B1. DB Death March x 16 steps rest 1 minute - https://youtu.be/2o_lal2jpQc
B2. L-Sit Hold (off boxes) x 30 seconds rest 2 minutes x 4 sets
+
5 sets:
250m Row Sprint AFAP (no pacing)
Max UB Shoulder 2 Overhead @ 135/95
rest 3 minutes
B1. DB Death March x 16 steps rest 1 minute - https://youtu.be/2o_lal2jpQc
B2. L-Sit Hold (off boxes) x 30 seconds rest 2 minutes x 4 sets
+
5 sets:
250m Row Sprint AFAP (no pacing)
Max UB Shoulder 2 Overhead @ 135/95
rest 3 minutes
10/13/2016
A1. Dumbbell Z Press x 8 reps rest 1 minute
A2. Landmine Row x 6/arm rest 1 minute x 4 sets
B. Overhead Squat 5-5-5-5-5 @ 3111 tempo rest 2 minutes
+
3 rounds:
30 Calorie Assault Bike
20 Thrusters 45# (must be unbroken)
A2. Landmine Row x 6/arm rest 1 minute x 4 sets
B. Overhead Squat 5-5-5-5-5 @ 3111 tempo rest 2 minutes
+
3 rounds:
30 Calorie Assault Bike
20 Thrusters 45# (must be unbroken)
10/11/2016
A. Sumo Deadlift 3-3-3-3-3 rest 2 minutes (5-10% heavier than last week)
B. Clean From Full Extension 1-1-1-1-1 rest 2 minutes (doesn't have to be heavy, focus on SPEED under bar)
C. EMOM x 8 minutes - 1 Clean *building to something moderately heavy with perfect mechanics*
D. Single Leg Glute Hip Bridge x 12/leg rest 30 seconds bt sides x 3 sets
+
AMRAP 3
3 Power Cleans 155/105
6 Bar Facing Burpees
9 Jump Squats
rest 1 minute x 4 sets
B. Clean From Full Extension 1-1-1-1-1 rest 2 minutes (doesn't have to be heavy, focus on SPEED under bar)
C. EMOM x 8 minutes - 1 Clean *building to something moderately heavy with perfect mechanics*
D. Single Leg Glute Hip Bridge x 12/leg rest 30 seconds bt sides x 3 sets
+
AMRAP 3
3 Power Cleans 155/105
6 Bar Facing Burpees
9 Jump Squats
rest 1 minute x 4 sets
10/10/2016
As per our conversation Saturday, please email me this evening to let me know where you'll stand. All in? I have written another week in the interim.
A. Muscle Snatch - 3 x 3 rest 1 minute bt sets - keep these light, focus on bar path
B. Snatch Balance - 3 x 3 rest 1:30 bt sets - https://youtu.be/WgoIWDE5bWU
C. EMOM x 10 - 1 Power Snatch (position 1) *building*
+
3 sets (for quality):
15 Chin Ups (palms towards you - add weight if needed for extra challenge)
:30 Second Hollow Hold
:45 Second Handstand Hold
rest as needed bt exercises and sets *keep strict movement standards*
+
500m Row @ 85-90% (15-20 seconds off PR pace)
rest 2 minutes x 8 sets
rest 4 minutes bt sets 4&5
A. Muscle Snatch - 3 x 3 rest 1 minute bt sets - keep these light, focus on bar path
B. Snatch Balance - 3 x 3 rest 1:30 bt sets - https://youtu.be/WgoIWDE5bWU
C. EMOM x 10 - 1 Power Snatch (position 1) *building*
+
3 sets (for quality):
15 Chin Ups (palms towards you - add weight if needed for extra challenge)
:30 Second Hollow Hold
:45 Second Handstand Hold
rest as needed bt exercises and sets *keep strict movement standards*
+
500m Row @ 85-90% (15-20 seconds off PR pace)
rest 2 minutes x 8 sets
rest 4 minutes bt sets 4&5
10/8/2016
Open Workout 16.4
Complete as many rounds as possible in 13 minutes
55 deadlifts 225/155
55 wall-ball shots 20/14
55-calorie row
55 handstand push-ups (opens standard)
Complete as many rounds as possible in 13 minutes
55 deadlifts 225/155
55 wall-ball shots 20/14
55-calorie row
55 handstand push-ups (opens standard)
10/7/2016
A. Deficit Clean Pull to Knee (2 second pause) x 5 reps rest 2:00 x 5 sets
B1. Seated Dumbbell Z Press x 8-10 reps AHAP rest 1 minute
B2. Strict Toes to Bar x 6-8 reps rest 1 minute x 5 sets
+
:20 Second Max Assault Sprint
rest 2:00 x 6 sets
rest 4 minutes x 2
B1. Seated Dumbbell Z Press x 8-10 reps AHAP rest 1 minute
B2. Strict Toes to Bar x 6-8 reps rest 1 minute x 5 sets
+
:20 Second Max Assault Sprint
rest 2:00 x 6 sets
rest 4 minutes x 2
10/6/2016
A. Thruster 5-10-5-10 rest 3 minutes
B. 500m Farmers Carry (44/26)
+
For time:
1000m Row
50 Overhead Squats (75/45)
10 Muscle Ups (scale to 30 pull-ups, 30 push-ups)
*compare time to similar WOD last week*
B. 500m Farmers Carry (44/26)
+
For time:
1000m Row
50 Overhead Squats (75/45)
10 Muscle Ups (scale to 30 pull-ups, 30 push-ups)
*compare time to similar WOD last week*
10/4/2016
A. Sumo Deadlift - 4-4-4-4 rest 2 minutes (5-10% heavier than last week)
B. Clean From Full Extension - 3-3-3-3 rest 2 minutes (5-10% heavier than last week) - https://youtu.be/jol4LSxIS4A
C. Hang Clean (below the knee) - In 8 minutes work to a tough single
D. Hip Extension 3 x 12-15 reps rest 1:30
+
3 sets:
21 Deadlifts *must be UB* 155/105
15 Calorie Assault Sprint
9 Bar Facing Burpees
rest 1:1 (after each set)
B. Clean From Full Extension - 3-3-3-3 rest 2 minutes (5-10% heavier than last week) - https://youtu.be/jol4LSxIS4A
C. Hang Clean (below the knee) - In 8 minutes work to a tough single
D. Hip Extension 3 x 12-15 reps rest 1:30
+
3 sets:
21 Deadlifts *must be UB* 155/105
15 Calorie Assault Sprint
9 Bar Facing Burpees
rest 1:1 (after each set)
10/3/2016
A. Muscle Snatch From Full Squat - 3 x 3 rest as needed - https://youtu.be/oMWf4ckRqaM
B. Heaving Snatch Balance - 3 x 3 rest 1:30 minute (keep these light and focus on positioning)
C. Hang Power Snatch (position 1) 5 x 2 rest 1:30 minute (build on last weeks numbers)
+
5 rounds (for quality not time):
10 Kipping Pull-Ups (no butterfly)
:20 Second Noes and Toes Handstand Hold
:20 L-Sit Hold
+
Every 4 minutes x 24 minutes (6 sets)
500m Row @ 85-90%
B. Heaving Snatch Balance - 3 x 3 rest 1:30 minute (keep these light and focus on positioning)
C. Hang Power Snatch (position 1) 5 x 2 rest 1:30 minute (build on last weeks numbers)
+
5 rounds (for quality not time):
10 Kipping Pull-Ups (no butterfly)
:20 Second Noes and Toes Handstand Hold
:20 L-Sit Hold
+
Every 4 minutes x 24 minutes (6 sets)
500m Row @ 85-90%
10/1/2016
Modified 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
15 toes-to-bars
50 double-unders
15 squat cleans, 95 / 65 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
15 toes-to-bars
50 double-unders
13 squat cleans, 135 / 85 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
15 toes-to-bars
50 double-unders
11 squat cleans, 165 / 105 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
15 toes-to-bars
50 double-unders
9 squat cleans, 205 / 125 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
15 toes-to-bars
50 double-unders
7 squat cleans, 225 / 135 lb.
Stop at 20 minutes.
Beginning on a 4-minute clock, complete as many reps as possible of:
15 toes-to-bars
50 double-unders
15 squat cleans, 95 / 65 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
15 toes-to-bars
50 double-unders
13 squat cleans, 135 / 85 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
15 toes-to-bars
50 double-unders
11 squat cleans, 165 / 105 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
15 toes-to-bars
50 double-unders
9 squat cleans, 205 / 125 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
15 toes-to-bars
50 double-unders
7 squat cleans, 225 / 135 lb.
Stop at 20 minutes.
9/30/2016
A. Clean Pull to Knee (2 seconds pause) x 3 reps rest 1:30 x 5 sets (focus on posterior chain engagement)
B. 10 TNG Push Jerks AHAP rest 3 minutes x 3 sets (at the end of each set hold for max time overhead on last rep)
C. Hollow Rock Hold x :15 seconds rest :15 seconds x 8 sets
+
100m Max Row Sprint
rest 60 seconds x 10 sets
B. 10 TNG Push Jerks AHAP rest 3 minutes x 3 sets (at the end of each set hold for max time overhead on last rep)
C. Hollow Rock Hold x :15 seconds rest :15 seconds x 8 sets
+
100m Max Row Sprint
rest 60 seconds x 10 sets
9/29/2016
A. Back Squat - 1-10-1-20-1-30
B. 300m Sandbag Carry AHAP
+
For time:
1000m Row
50 Thrusters (75/45)
10 Muscle Ups (scale to 30 pull-ups, 30 push-ups)
B. 300m Sandbag Carry AHAP
+
For time:
1000m Row
50 Thrusters (75/45)
10 Muscle Ups (scale to 30 pull-ups, 30 push-ups)
9/27/2016
A. Sumo Deadlift - 5-5-5-5-5 rest 2 minutes (building on each set - last 2 should be challenging)
B. Clean From Full Extension - 5-5-5 rest 2 minutes (keep these light and fast) - https://youtu.be/jol4LSxIS4A
C. Hang Clean (position 2) - 2-2-2 rest 2 minutes (work to something heavy)
D. Banded Hamstring Curls x 100 reps
+
10 rounds:
2 Deadlift 185/125
4 Burpees Over Bar
20 Double Unders
rest 2 minutes x 2
B. Clean From Full Extension - 5-5-5 rest 2 minutes (keep these light and fast) - https://youtu.be/jol4LSxIS4A
C. Hang Clean (position 2) - 2-2-2 rest 2 minutes (work to something heavy)
D. Banded Hamstring Curls x 100 reps
+
10 rounds:
2 Deadlift 185/125
4 Burpees Over Bar
20 Double Unders
rest 2 minutes x 2
9/26/2016
A. Pressing Snatch Balance - 3 x 5 rest 1 minute (keep these light and focus on positioning)
B. Hang Power Snatch (position 1) 5 x 3 rest 2 minutes (focus here is no rebend in knees, exlode from poisition 1 and pull yourself under the bar)
C. Snatch Pull - 3 x 3 @ 100% of 1RM rest 1:30 (pull to the knee, pause for 2 seconds than stand to full extension)
+
10 rounds (for quality not time):
5 Strict Pull-Ups
5 Strict HSPU
:10 L-Sit Hold
+
4 sets:
500m Row @ 80-85% (keep the pace steady)
rest 2 minutes
*If you competed at BOTB my suggestion would be to take off until Thursday. Whether you feel good or not, the CNS takes a pounding. I would literally just chill. Rest does not mean doing class workouts, but you guys are obviously free to do what you'd like.
B. Hang Power Snatch (position 1) 5 x 3 rest 2 minutes (focus here is no rebend in knees, exlode from poisition 1 and pull yourself under the bar)
C. Snatch Pull - 3 x 3 @ 100% of 1RM rest 1:30 (pull to the knee, pause for 2 seconds than stand to full extension)
+
10 rounds (for quality not time):
5 Strict Pull-Ups
5 Strict HSPU
:10 L-Sit Hold
+
4 sets:
500m Row @ 80-85% (keep the pace steady)
rest 2 minutes
*If you competed at BOTB my suggestion would be to take off until Thursday. Whether you feel good or not, the CNS takes a pounding. I would literally just chill. Rest does not mean doing class workouts, but you guys are obviously free to do what you'd like.
9/23/2016
BOTB Participants
20 minutes run/row/bike/ski - you choose - @ 70-75% effort
20-30 minutes of mobility
Non BOTB Participants
A1. Squat Cleans x 4 singles @ 80% rest 10 seconds bt singles, rest 15 seconds
A2. Push Press x 8 reps @ 70% rest 3 minutes x 3 sets
+
Every 3 minutes x 21 minutes
25/20 Calorie Bike
+
300m Sandbag Carry 100/80
20 minutes run/row/bike/ski - you choose - @ 70-75% effort
20-30 minutes of mobility
Non BOTB Participants
A1. Squat Cleans x 4 singles @ 80% rest 10 seconds bt singles, rest 15 seconds
A2. Push Press x 8 reps @ 70% rest 3 minutes x 3 sets
+
Every 3 minutes x 21 minutes
25/20 Calorie Bike
+
300m Sandbag Carry 100/80
9/22/2016
A. Every 2 minutes x 12 minutes (6 sets)
5 Back Squats @ 65% of 1RM
+
"Fran" or "Diane" or "Isabel"
*choose the girl you'll be partaking in day of BOTB*
*goal is too hit the WOD @ 85% which will account for work to rest day of*
*if not participating in BOTB pick the girl you like least :)*
5 Back Squats @ 65% of 1RM
+
"Fran" or "Diane" or "Isabel"
*choose the girl you'll be partaking in day of BOTB*
*goal is too hit the WOD @ 85% which will account for work to rest day of*
*if not participating in BOTB pick the girl you like least :)*
9/20/2016
A. Clean Grip Banded DL - 7 x 3 @ 60% rest 30 seconds bt efforts
+
Row 500m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105
rest 1:1
Bike 1000m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105
rest 1:1
Run 800m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105
+
Row 500m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105
rest 1:1
Bike 1000m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105
rest 1:1
Run 800m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105
9/19/2016
A. Snatch - 1 rep EMOM x 12 @ 70%
B1. AMRAP 1 minute - C2B Pull-Ups rest 2 minutes
B2. AMRAP 1 minute - DB Burpee Overs 2 minutes x 3 sets
+
20 minute clock:
Run x 30 seconds @ 90%
Run x 30 seconds @ 50%
B1. AMRAP 1 minute - C2B Pull-Ups rest 2 minutes
B2. AMRAP 1 minute - DB Burpee Overs 2 minutes x 3 sets
+
20 minute clock:
Run x 30 seconds @ 90%
Run x 30 seconds @ 50%
9/17/2016
"Fight Gone Bad"
3 rounds:
1 minute wall ball shots 20/14
1 minute sdhp 75/55
1 minute box jumps 20"
1 minute push press 75/55
1 minute row for calories
1 minute rest
3 rounds:
1 minute wall ball shots 20/14
1 minute sdhp 75/55
1 minute box jumps 20"
1 minute push press 75/55
1 minute row for calories
1 minute rest
9/16/2016
A. Power Clean - work to today's 5RM
+
Every 5 minutes x 30 mintues (6 sets)
250m Row
500m Bike
300m Run
+
Every 5 minutes x 30 mintues (6 sets)
250m Row
500m Bike
300m Run
9/15/2016
A. EMOM x 20
odd - 2-3 Back Squats @ 80-82%
even - 10 Ultrawide Stance Sumo DL
+
3 rounds:
50 Double Unders
35 Wall Ball Shots 20/14
20 HSPU
5 DB Burpee Box Overs @ 20" (50/30)
*15 minute cap*
odd - 2-3 Back Squats @ 80-82%
even - 10 Ultrawide Stance Sumo DL
+
3 rounds:
50 Double Unders
35 Wall Ball Shots 20/14
20 HSPU
5 DB Burpee Box Overs @ 20" (50/30)
*15 minute cap*
9/13/2016
A. Clean Grip Banded DL - 10 x 2 reps rest 30 seconds bt efforts (at 55% of 1RM) - https://youtu.be/F6xPIZC6lhM
+
AMRAP 5
5 Power Cleans 135/95
6 Calorie Assault Bike
rest 5 minutes
AMRAP 5
5 Shoulder 2 Overhead 135/95
6 Calorie Assault Bike
rest 5 minutes
AMRAP 5
5 Front Squats 135/95
6 Calorie Assault Bike
+
Goat Work 5-10 mintues
+
AMRAP 5
5 Power Cleans 135/95
6 Calorie Assault Bike
rest 5 minutes
AMRAP 5
5 Shoulder 2 Overhead 135/95
6 Calorie Assault Bike
rest 5 minutes
AMRAP 5
5 Front Squats 135/95
6 Calorie Assault Bike
+
Goat Work 5-10 mintues
9/12/2016
A. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%
B. 30 Muscle Ups (100 Pull-Ups)
*12 minute cap for the above, protect your MOFO hands*
+
2k Run TT - (4 laps around building starting at dumpster AFAP)
Snatch x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%
B. 30 Muscle Ups (100 Pull-Ups)
*12 minute cap for the above, protect your MOFO hands*
+
2k Run TT - (4 laps around building starting at dumpster AFAP)
9/10/2016
"The Boss 2.0"
EMOM x 32 (8 sets of each)
minute 1 - 30 second Assault Bike Calories
minute 2 - 30 second Thrusters 95/65
minute 3 - 30 second Lateral Burpees Over Bar
minute 4 - Off
EMOM x 32 (8 sets of each)
minute 1 - 30 second Assault Bike Calories
minute 2 - 30 second Thrusters 95/65
minute 3 - 30 second Lateral Burpees Over Bar
minute 4 - Off
9/9/2016
A. Power Clean Cluster Off High Blocks (16-18") 1.1.1 x 5 rest 10 seconds, rest 2 minutes *go based on feel & make these fast*
+
Every 90 seconds x 15 minutes (10 sets)
5 Front Squats 155/105
5 Shoulder to Overhead 155/105
5 Power Cleans 155/105
*goal is to do this without letting go of the bar*
*60 second round cut off every round*
+
EMOM x 4
15/10 Calorie Assault Bike Sprint
+
Every 90 seconds x 15 minutes (10 sets)
5 Front Squats 155/105
5 Shoulder to Overhead 155/105
5 Power Cleans 155/105
*goal is to do this without letting go of the bar*
*60 second round cut off every round*
+
EMOM x 4
15/10 Calorie Assault Bike Sprint
9/8/2016
A. Back Squat - 5 reps every 2:30 x 4 sets (75-80%)
B1. Ultrawide Stance Sumo Deadlift x 15 reps rest 1 minute (10% heavier than last week)
B2. Single Arm Plank Hold x :60 seconds rest 2 minutes x 3 sets (switched grounded hand every 15 seconds)
+
3 rounds:
15 DB Squat Clean Thrusters 50/30
50 Double Unders
15/10 Calorie Ski Erg
*12 minute cap*
B1. Ultrawide Stance Sumo Deadlift x 15 reps rest 1 minute (10% heavier than last week)
B2. Single Arm Plank Hold x :60 seconds rest 2 minutes x 3 sets (switched grounded hand every 15 seconds)
+
3 rounds:
15 DB Squat Clean Thrusters 50/30
50 Double Unders
15/10 Calorie Ski Erg
*12 minute cap*
9/6/2016
A. Clean Grip Banded DL - 8 x 2 reps rest 30 seconds bt efforts (at 50% of 1RM from last week) - https://youtu.be/F6xPIZC6lhM
B. Power Clean Cluster off low blocks 6" - 1.1.1 x 4 rest 5 seconds rest 2 minutes @ 75% of 1RM
C. Partner Assited GH Raise x 10-15 reps rest 2 minutes x 3 sets - https://youtu.be/giATorhcsvw
+
EMOM x 16
odd - 4 TNG Power Snatch (Guys go between 115-155, Ladies go between 75-95)
even - 6 DB Burpee Box Overs 50/30
+
Goat Work x 10-15 minutes
B. Power Clean Cluster off low blocks 6" - 1.1.1 x 4 rest 5 seconds rest 2 minutes @ 75% of 1RM
C. Partner Assited GH Raise x 10-15 reps rest 2 minutes x 3 sets - https://youtu.be/giATorhcsvw
+
EMOM x 16
odd - 4 TNG Power Snatch (Guys go between 115-155, Ladies go between 75-95)
even - 6 DB Burpee Box Overs 50/30
+
Goat Work x 10-15 minutes
9/5/2016
A. Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.
B1. 1 minute Max MUs (scale to C2B or Pull-Ups) rest 2 minutes
B2. 1 minute Max HSPU rest 2 minutes x 3 sets
+
500m Run (starting at dumpster) @ Max Effort
rest/walk 6 minutes x 4 sets
*make these runs an all out effort*
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.
B1. 1 minute Max MUs (scale to C2B or Pull-Ups) rest 2 minutes
B2. 1 minute Max HSPU rest 2 minutes x 3 sets
+
500m Run (starting at dumpster) @ Max Effort
rest/walk 6 minutes x 4 sets
*make these runs an all out effort*
9/3/2016
A. 20 minutes of Goat Work
+
In two person same sex teams:
"Diane"
into
"Isabel"
into
"Fran"
One person working at a time, reps can be split however you'd like*
+
In two person same sex teams:
"Diane"
into
"Isabel"
into
"Fran"
One person working at a time, reps can be split however you'd like*
9/2/2016
A. Clean Complex
Power Clean x 1 + Hang Power Clean x 2 + Front Squat x 3 - Every 3 minutes x 5 sets
+
*In Same Sex Teams of 2*
30-20-10
Front Squat 155/105
Shoulder 2 Overhead 155/105
Power Clean 155/105
*10 minute cap*
*push hard, and pace with your partner*
+
1 minute ALL OUT Assault Bike for Calories
*if you're not absolutely destroyed after this, look in the mirror, ask yourself why, and do it again*
Power Clean x 1 + Hang Power Clean x 2 + Front Squat x 3 - Every 3 minutes x 5 sets
+
*In Same Sex Teams of 2*
30-20-10
Front Squat 155/105
Shoulder 2 Overhead 155/105
Power Clean 155/105
*10 minute cap*
*push hard, and pace with your partner*
+
1 minute ALL OUT Assault Bike for Calories
*if you're not absolutely destroyed after this, look in the mirror, ask yourself why, and do it again*
9/1/2016
A. Front Squat 5, 5, 5 (AHAP) rest 3 minutes
B1. Ultrawide Stance Sumo Deadlift x 20 reps rest 1 minute
B2. Single Arm Plank Hold x :20 seconds/side rest 2 minutes x 3 sets
+
"Julia"
For time:
60 Calorie Row
30 Burpee Box Jump Overs 30/24
15 Thrusters 135/95
*Julia is to be done at 100% intensity absolutely no pacing the row, just go and hang on for dear life the remainder of the way*
*This WOD has alot of signigficance for me as this person helped make my dream of CFW a reality. We do this every 9/1 to honor her*
B1. Ultrawide Stance Sumo Deadlift x 20 reps rest 1 minute
B2. Single Arm Plank Hold x :20 seconds/side rest 2 minutes x 3 sets
+
"Julia"
For time:
60 Calorie Row
30 Burpee Box Jump Overs 30/24
15 Thrusters 135/95
*Julia is to be done at 100% intensity absolutely no pacing the row, just go and hang on for dear life the remainder of the way*
*This WOD has alot of signigficance for me as this person helped make my dream of CFW a reality. We do this every 9/1 to honor her*
8/30/2016
A. Clean Grip DL - Build to a 1RM
B. Power Clean x 3 TNG reps rest 1:30 x 5 sets (keep these ay 75-80%)
C. Partner Assisted GH Raise x 8-10 reps rest 2 minutes x 3 sets
+
EMOM x 10
8 Sandbag Thrusters 80/60
10 Hand Release Push-Ups
*cap each round at :40 seconds*
+
Goat Work x 5-10 minutes
B. Power Clean x 3 TNG reps rest 1:30 x 5 sets (keep these ay 75-80%)
C. Partner Assisted GH Raise x 8-10 reps rest 2 minutes x 3 sets
+
EMOM x 10
8 Sandbag Thrusters 80/60
10 Hand Release Push-Ups
*cap each round at :40 seconds*
+
Goat Work x 5-10 minutes
8/29/2016
A. Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.
B1. 6 Muscle Ups (scale to 18 pull-ups) rest 2 minutes
B2. 12-15 HSPU rest 2 minutes x 5 sets
+
Run 10 minutes @ 85-90%
rest/walk 2 minutes x 3 sets
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.
B1. 6 Muscle Ups (scale to 18 pull-ups) rest 2 minutes
B2. 12-15 HSPU rest 2 minutes x 5 sets
+
Run 10 minutes @ 85-90%
rest/walk 2 minutes x 3 sets
8/27/2016
A. 20 minutes of GOAT Workout - use this as a warmup
+
Every 12 mintues x 60 mintues (5 sets):
500m Row
1k Bike
800m Run
This should be performed at a repeatable intensity 85-90%
+
Every 12 mintues x 60 mintues (5 sets):
500m Row
1k Bike
800m Run
This should be performed at a repeatable intensity 85-90%
8/26/2016
A. Power Clean Cluster 1.1.1 rest 15 seconds rest 2:00 x 5 sets @ 75-80%
+
5 sets:
10 Power Cleans 135/95
10 Shoulder 2 Overhead 135/95
rest 1:1
*go as hard as possible on these*
+
8 sets:
:20 second Max Effort AB Sprint
rest 1 minute
(rest 3 minutes bt set 4&5)
+
5 sets:
10 Power Cleans 135/95
10 Shoulder 2 Overhead 135/95
rest 1:1
*go as hard as possible on these*
+
8 sets:
:20 second Max Effort AB Sprint
rest 1 minute
(rest 3 minutes bt set 4&5)
8/25/2016
A. Front Squat - 10 reps Every 3 minutes x 9 minutes (70-75%)
B1. SL Opposite Arm DB Deadlifts x 8/leg rest 1 minute bt sides
B2. SL Plank Hold x :45 seconds/side rest 1:30 x 3 sets
C. 500m Sandbag Carry (same weight as 2 weeks ago) - up to 2 drops allowed if needed
+
21-18-15-12-9-6-3
DB Burpee Hang Squat Clean Thruster (30/20)
Pull-Ups
B1. SL Opposite Arm DB Deadlifts x 8/leg rest 1 minute bt sides
B2. SL Plank Hold x :45 seconds/side rest 1:30 x 3 sets
C. 500m Sandbag Carry (same weight as 2 weeks ago) - up to 2 drops allowed if needed
+
21-18-15-12-9-6-3
DB Burpee Hang Squat Clean Thruster (30/20)
Pull-Ups
8/23/2016
A. Clean Grip Deadlift - 2 @ 92% of Heaviest from 2 weeks ago - Every 2 minutes x 12 minutes
B. Hang Power Clean (below knee) x 3 TNG reps rest 1:30 x 5 sets *building* (compare to position from last week)
C. Prone Banded Hamstring Curl x 20 reps rest 2 minutes x 3 sets
+
BOTB Training
AMRAP 3
Dumbbell Burpee Box Step Over @ 20" (50/30)
rest 3 minutes x 3 sets
*watch the standards video on FB*
+
Goat Work x 5-10 minutes (don't skip this, work on something that needs work)
B. Hang Power Clean (below knee) x 3 TNG reps rest 1:30 x 5 sets *building* (compare to position from last week)
C. Prone Banded Hamstring Curl x 20 reps rest 2 minutes x 3 sets
+
BOTB Training
AMRAP 3
Dumbbell Burpee Box Step Over @ 20" (50/30)
rest 3 minutes x 3 sets
*watch the standards video on FB*
+
Goat Work x 5-10 minutes (don't skip this, work on something that needs work)
8/22/2016
A. Every 45 seconds x 18 minutes (8 sets of each)
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.
B1. 5 Muscle Ups (scale to 15 pull-ups) rest 2 minutes
B2. 10-12 HSPU rest 2 minutes x 5 sets (practice strict to build strength or kipping to work on cycling)
+
Every 12 minutes x 36 minutes (3 sets)
Run 1 mile @ 80-85% effort
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.
B1. 5 Muscle Ups (scale to 15 pull-ups) rest 2 minutes
B2. 10-12 HSPU rest 2 minutes x 5 sets (practice strict to build strength or kipping to work on cycling)
+
Every 12 minutes x 36 minutes (3 sets)
Run 1 mile @ 80-85% effort
8/20/2016
A. 10-15 minute clock - Muscle Up Skill Work - https://youtu.be/y001018-p8A (work through these drills)
+
"Eva"
5 rounds:
800m Run
30 KB Swings 70/54
30 Pull-Ups
+
"Eva"
5 rounds:
800m Run
30 KB Swings 70/54
30 Pull-Ups
8/19/2016
A. Squat Clean Cluster 1.1.1 rest 15 seconds, rest 2:30 x 5 sets @ 70-75% of 1RM
B. EMOM x 10 - 5 TNG Shoulder to Overhead (165/110)
C. EMOM x 10 - :30 Second Sandbag Bear Hug Hold AHAP
+
10 sets:
:15 second MAX EFFORT AB Sprint
rest 1 minute
B. EMOM x 10 - 5 TNG Shoulder to Overhead (165/110)
C. EMOM x 10 - :30 Second Sandbag Bear Hug Hold AHAP
+
10 sets:
:15 second MAX EFFORT AB Sprint
rest 1 minute
8/18/2016
A. Back Squat - 1, 10, 1, 20 rest 3 minutes (for singles don't go above 90%)
B1. Single Leg Barbell Deadlifts x 8 reps/leg rest 1 minute bt legs
B2. Single Leg Plank Hold x :30 seconds/side rest 1 minute x 3 sets
C. 300m Farmers Carry (70/53) AFAP
+
For time:
21 Dumbbell Thrusters (50/30)
300m Run
18 Dumbbell Thrusters (50/30)
300m Run
15 Dumbbell Thrusters (50/30
300m Run
B1. Single Leg Barbell Deadlifts x 8 reps/leg rest 1 minute bt legs
B2. Single Leg Plank Hold x :30 seconds/side rest 1 minute x 3 sets
C. 300m Farmers Carry (70/53) AFAP
+
For time:
21 Dumbbell Thrusters (50/30)
300m Run
18 Dumbbell Thrusters (50/30)
300m Run
15 Dumbbell Thrusters (50/30
300m Run
8/16/2016
A. Clean Grip Deadlift - 3, 3, 3, 3, 3 @ 85% of Heaviest from last week rest 2 minutes
B. Hang Power Clean (above knee) x 3 TNG reps rest 1:30 x 5 sets *building* (don't sacrifice form or technique for weight)
C. Supine Medball Hamstring Curl @ 2111 tempo x 12-15 reps rest 2 minutes x 3 sets
+
AMRAP 5 @ 80-85%
8 American Swings (53/35)
6 Calorie Assault Bike
4 Burpee Box Jumps 24/20
rest 1 minute x 3 sets
+
Goat Work x 5-10 minutes (don't skip this, work on something that needs work)
B. Hang Power Clean (above knee) x 3 TNG reps rest 1:30 x 5 sets *building* (don't sacrifice form or technique for weight)
C. Supine Medball Hamstring Curl @ 2111 tempo x 12-15 reps rest 2 minutes x 3 sets
+
AMRAP 5 @ 80-85%
8 American Swings (53/35)
6 Calorie Assault Bike
4 Burpee Box Jumps 24/20
rest 1 minute x 3 sets
+
Goat Work x 5-10 minutes (don't skip this, work on something that needs work)
8/15/2016
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 70-75% - 10 sets of each*
B1. 4 Muscle Ups (scale to 12 Pull-Ups) rest 1 minute
B2. 8-10 HSPU rest 2 minutes x 5 sets (practice strict to build strength or kipping to work on cycling)
C. Every 90 seconds x 4 sets - 30 Sec. Hollow Hold
+
Every 6 minutes x 24 minutes (4 sets)
800m Run *try and keep same as 500m pace from last week*
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 70-75% - 10 sets of each*
B1. 4 Muscle Ups (scale to 12 Pull-Ups) rest 1 minute
B2. 8-10 HSPU rest 2 minutes x 5 sets (practice strict to build strength or kipping to work on cycling)
C. Every 90 seconds x 4 sets - 30 Sec. Hollow Hold
+
Every 6 minutes x 24 minutes (4 sets)
800m Run *try and keep same as 500m pace from last week*
8/13/2016
A. 20 minute clock - Muscle Up Skill Work - https://youtu.be/y001018-p8A (work through these drills)
+
For time:
30 Calorie Ski Erg
50 Bar Facing Burpees
30 Thrusters 95/65
2000m Run
30 Thrusters 95/65
50 Bar Facing Burpees
30 Calorie Ski Erg
*no cap this is supposed to be a grinder effort that takes 30+ minutes*
+
For time:
30 Calorie Ski Erg
50 Bar Facing Burpees
30 Thrusters 95/65
2000m Run
30 Thrusters 95/65
50 Bar Facing Burpees
30 Calorie Ski Erg
*no cap this is supposed to be a grinder effort that takes 30+ minutes*
8/12/2016
A. Clean Complex
Clean Pull to knee (pause 2 seconds) x 1 + Power Clean (from pause) x 1 + Hang Squat Clean x 1 - Every 2:30 x 20 minutes ( 8 sets)
*stay with moderate loading and perfect mechanics*
B. EMOM x 10 - 5 TNG Shoulder to Overhead (155/105)
C. Farmers Carry/Waiter Walk Combo x 300 meters (out to corner with one hand in waiter carry, one hand in farmer, switch at corner and come back)
+
10 sets:
:12 Second MAX EFFORT AB Sprint
rest 1 minute
Clean Pull to knee (pause 2 seconds) x 1 + Power Clean (from pause) x 1 + Hang Squat Clean x 1 - Every 2:30 x 20 minutes ( 8 sets)
*stay with moderate loading and perfect mechanics*
B. EMOM x 10 - 5 TNG Shoulder to Overhead (155/105)
C. Farmers Carry/Waiter Walk Combo x 300 meters (out to corner with one hand in waiter carry, one hand in farmer, switch at corner and come back)
+
10 sets:
:12 Second MAX EFFORT AB Sprint
rest 1 minute
8/11/2016
A. Back Squat - 10, 10, 10 rest 3 minutes (go based off of feel)
B1. Single Leg Double Dumbbell Deadlift x 8 reps/leg rest 1 minute bt legs
B2. Single Leg Plank Hold x :20 Seconds/side rest 1 minute x 3 sets
C. 300m Sandbag Carry AHAP (1 break allowed during attempt)
+
40-30-20-10
Toes to Bar
Wall Ball Shots (20/14)
*treat this like an open WOD and pace accordingly*
CAP @ 20 minutes
B1. Single Leg Double Dumbbell Deadlift x 8 reps/leg rest 1 minute bt legs
B2. Single Leg Plank Hold x :20 Seconds/side rest 1 minute x 3 sets
C. 300m Sandbag Carry AHAP (1 break allowed during attempt)
+
40-30-20-10
Toes to Bar
Wall Ball Shots (20/14)
*treat this like an open WOD and pace accordingly*
CAP @ 20 minutes
8/9/2016
A. Clean Grip Deadlift - 5, 3, 1, 1, 1 rest 2 minutes *building*
B. High Hang Power Clean (position 1) x 3 TNG reps rest 1:30 x 5 sets (keep these around 70-75%) *form and mechanics*
C. Supine Medball Hamstring Curl @ 2111 tempo x 8-10 reps rest 2 minutes x 3 sets
+
AMRAP 4 @ 80-85%
20 Double Unders
10 Russian KB Swings 70/53
5 Burpees
rest 1 minute x 3 sets
+
GOAT Work - spend 5-10 minutes on something that needs practice
B. High Hang Power Clean (position 1) x 3 TNG reps rest 1:30 x 5 sets (keep these around 70-75%) *form and mechanics*
C. Supine Medball Hamstring Curl @ 2111 tempo x 8-10 reps rest 2 minutes x 3 sets
+
AMRAP 4 @ 80-85%
20 Double Unders
10 Russian KB Swings 70/53
5 Burpees
rest 1 minute x 3 sets
+
GOAT Work - spend 5-10 minutes on something that needs practice
8/8/2016
Start of our new cycle
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 65-70% - 10 sets of each*
B1. 3 Muscle Ups (scale 9 Pull-Ups) rest 1 minute
B2. 6-8 HSPU rest 2 minutes x 5 sets
C. Reverse Tabata L-Sit - :10 seconds ON :20 seconds OFF x 8
+
500m Run - every 4 minutes x 20 minutes (5 sets)
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 65-70% - 10 sets of each*
B1. 3 Muscle Ups (scale 9 Pull-Ups) rest 1 minute
B2. 6-8 HSPU rest 2 minutes x 5 sets
C. Reverse Tabata L-Sit - :10 seconds ON :20 seconds OFF x 8
+
500m Run - every 4 minutes x 20 minutes (5 sets)
8/5/2016
"Mainsite Friday"
For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups
+
20-30 minutes of weakness Gymnastics training
For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups
+
20-30 minutes of weakness Gymnastics training
8/4/2016
A. Thrusters 8-8-8-8 rest 2 minutes
*focus on moderate weight adn fast turnover*
+
AMRAP 10
15 Wall Ball Shots 30/20
10 Calorie Assault Bike
*focus on moderate weight adn fast turnover*
+
AMRAP 10
15 Wall Ball Shots 30/20
10 Calorie Assault Bike
8/2/2016
A1. Single Arm DB Push Press x 6-8 reps rest 1:00 minute bt arms
A2. Single Arm DB Row x 6-8 reps rest 1:00 bt arms x 4 sets
+
AMRAP 20
5 Chest 2 Bar Pull-Ups
10 HSPU
15 Overhead Squats 95/65
A2. Single Arm DB Row x 6-8 reps rest 1:00 bt arms x 4 sets
+
AMRAP 20
5 Chest 2 Bar Pull-Ups
10 HSPU
15 Overhead Squats 95/65
8/1/2016
DELOAD WEEK 2 - Hopefully some of the nagging aches and pains are feeling better. If you're still feeling beat down, I'd suggest taking a week off.
A. Sandbag Squat @ 32X1 x 5 reps rest 2 minutes x 5 sets
B. Power Snatch Cluster @ 70% 1.1.1 x 5 rest 10 seconds rest 2 minutes
+
For time:
25 Calorie Ski Erg
25 Burpees Over Sandbag
25 Sandbag Over Shoulder (100/80)
A. Sandbag Squat @ 32X1 x 5 reps rest 2 minutes x 5 sets
B. Power Snatch Cluster @ 70% 1.1.1 x 5 rest 10 seconds rest 2 minutes
+
For time:
25 Calorie Ski Erg
25 Burpees Over Sandbag
25 Sandbag Over Shoulder (100/80)
7/30/2016
A. Split Jerk -10 x 1 @ 70% rest 2:00 (pause in catch for 3 seconds per rep)
+
5 rounds:
200m Farmers Carry (70/53)
12 Toes to Bar
9 Sandbag Clean & Jerk 80/60 (don't drop from overhead - control eccentric)
+
5 rounds:
200m Farmers Carry (70/53)
12 Toes to Bar
9 Sandbag Clean & Jerk 80/60 (don't drop from overhead - control eccentric)
7/29/2016
Every 6 minutes x 30 minutes
10 Deadlifts 185/125
12 Bar Facing Burpees
300m Run
+
20-30 minutes of targeted mobility on trouble areas
10 Deadlifts 185/125
12 Bar Facing Burpees
300m Run
+
20-30 minutes of targeted mobility on trouble areas
7/28/2016
A. Front Squat @ 30X1 tempo @ 70% of 1RM rest 2 minutes x 3 sets
B. Snatch x 1 rep - EMOM x 10 @ 70-75%
+
AMRAP 7
10 Power Snatch 75/55
6 C2B Pull-Ups
B. Snatch x 1 rep - EMOM x 10 @ 70-75%
+
AMRAP 7
10 Power Snatch 75/55
6 C2B Pull-Ups
7/26/2016
A. Push Press 3 x 5 @ 70% (2 second pause OH per rep) rest 2 minutes
B.Waiter Carry/Farmer Walk Combo - 3 sets of 200' per arm rest as needed between sides - https://youtu.be/IJKYU9zIIFg
*use paring lot, walk down to gate and back is about 200'*
+
AMRAP 20
300m Run
25 KB Swings 53/35
25 Sit-Ups
B.Waiter Carry/Farmer Walk Combo - 3 sets of 200' per arm rest as needed between sides - https://youtu.be/IJKYU9zIIFg
*use paring lot, walk down to gate and back is about 200'*
+
AMRAP 20
300m Run
25 KB Swings 53/35
25 Sit-Ups
7/25/2016
Hey guys the next 2 weeks will be lighter loading and volume. We have come off a grueling training cycle so I encourage you to not over do it this week. If you're feeling beat up, take a few days off.
A. Back Squat @ 30X1 tempo @ 70% of 1RM rest 2 minutes x 3 sets
B. Power Clean - EMOM x 10 - 2 singles @ 70-75%
+
"Pick Your Battle"
5k Row
15k Bike (make sure bike is set to KM not miles)
5k Ski
*these should all take roughly the same time frame*
A. Back Squat @ 30X1 tempo @ 70% of 1RM rest 2 minutes x 3 sets
B. Power Clean - EMOM x 10 - 2 singles @ 70-75%
+
"Pick Your Battle"
5k Row
15k Bike (make sure bike is set to KM not miles)
5k Ski
*these should all take roughly the same time frame*
7/23/2016
A. Snatch - 1RM
+
B. AMRAP 7
5 C2B Pull-Ups (scale to regular pull-ups)
5 HSPU (open standards)
rest 5 minutes
C. 50 Toes to Bar
rest 5 minutes
D. At 100% MAX EFFORT
1 Minute Row (max calories)
5 minutes Rest
1 Minute Assault Bike (max calories)
+
B. AMRAP 7
5 C2B Pull-Ups (scale to regular pull-ups)
5 HSPU (open standards)
rest 5 minutes
C. 50 Toes to Bar
rest 5 minutes
D. At 100% MAX EFFORT
1 Minute Row (max calories)
5 minutes Rest
1 Minute Assault Bike (max calories)
7/21/2016
A. Overhead Squat - 1RM
B. Push Jerk - 1RM
+
For time:
100 Burpee Box Jumps 24/20
*compare to 4.12.16*
B. Push Jerk - 1RM
+
For time:
100 Burpee Box Jumps 24/20
*compare to 4.12.16*
7/19/2016
Postural Endurance Test
EMOM x 10
L1, L2, L3 - Wall Ball Shots 20/14 *judge eachother*
Level 1 - 10-12 reps per minute
Level 2 - 15 reps per minute
Level 3 - 16-20 reps per minute
*pick a number and stay consistent - 20 per minute is the ideal number*
*compare to 4.21.16*
+
"CFW 5k
*start at dumpster then 9 laps around (going right out of driveway) back through to the dumpser*
7/18/2016
A. Clean & Jerk - 1RM
B. Weighted Pull-Up - 1RM
+
AMRAP 5
10 Power Cleans 95/65
10 Calories Assault Bike
*this is to be done at 100%*
*compare to 4.11.16*
B. Weighted Pull-Up - 1RM
+
AMRAP 5
10 Power Cleans 95/65
10 Calories Assault Bike
*this is to be done at 100%*
*compare to 4.11.16*
7/16/2016
"CFW Capacity Test"
AMRAP 20
20 Thrusters 95/65
20 Calorie Row
20 Bar Facing Burpees
(compare to 4.9.16)
AMRAP 20
20 Thrusters 95/65
20 Calorie Row
20 Bar Facing Burpees
(compare to 4.9.16)
7/15/2016
A. Deadlift - work to 1RM (compare to 4.5.16)
B. Push Press - work to 1RM (compare to 4.12.16)
B. 50 Kipping HSPU (use opens standard - scale to an elevated target if needed) (compare to 4.8.16)
+
500m Row
rest as needed
1000m Row
rest as needed
2000m Row
*all of the above must be at 100% intensity - this will be a baseline for moving forward*
(compare to 4.5.16)
B. Push Press - work to 1RM (compare to 4.12.16)
B. 50 Kipping HSPU (use opens standard - scale to an elevated target if needed) (compare to 4.8.16)
+
500m Row
rest as needed
1000m Row
rest as needed
2000m Row
*all of the above must be at 100% intensity - this will be a baseline for moving forward*
(compare to 4.5.16)
7/14/2016
A. Front Squat - work to a 1RM (compare to 4.7.16)
B. EMOM x 10 - Snatch x 1 rep @ 75-80%
+
7 Rounds:
10 Power Cleans 135/95
15 Wall Ball Shots 20/14
(compare 4.7.16)
B. EMOM x 10 - Snatch x 1 rep @ 75-80%
+
7 Rounds:
10 Power Cleans 135/95
15 Wall Ball Shots 20/14
(compare 4.7.16)
7/12/2016
A. Strict Press - work to a 1RM (compare to 4.8.16)
B. Chest 2 Bar Pull-Ups - Max UB reps rest 3 minutes x 3 sets (scale to regular pull-ups) (compare to 4.4.16)
+
5000m Row TT (compare to 4.18.16)
B. Chest 2 Bar Pull-Ups - Max UB reps rest 3 minutes x 3 sets (scale to regular pull-ups) (compare to 4.4.16)
+
5000m Row TT (compare to 4.18.16)
7/11/2016
Testing Week
A. Back Squat - work to 1RM (compare to 4.4.16)
B. Power Clean - work to 1RM (compare to 5.23.16)
C. Max Assault Calories x 1 minute (compare to 4.8.16)
- rest as needed -
D. Max Assault Calories x 10 minutes (compare to 4.22.16)
*C&D should be done at Max Effort*
A. Back Squat - work to 1RM (compare to 4.4.16)
B. Power Clean - work to 1RM (compare to 5.23.16)
C. Max Assault Calories x 1 minute (compare to 4.8.16)
- rest as needed -
D. Max Assault Calories x 10 minutes (compare to 4.22.16)
*C&D should be done at Max Effort*
7/9/2016 - 7/10/2016
7/9
A. Tall Jerk 3 x 3 rest 1:00 (5-10% heavier than last week)
B. Every 2 minutes x 20 minutes
Push Jerk x 1 + Split Jerk x 1 *building*
+
EMOM x 24 minutes (5 sets of each)
minute 1- 15 UB Thrusters 95/65
minute 2- :30 Second Toes to Bar
minute 3- 12/10 Assault Calories
minute 4- :30 Second Burpees over Bar
minute 5- Rest
7/10
Rest
A. Tall Jerk 3 x 3 rest 1:00 (5-10% heavier than last week)
B. Every 2 minutes x 20 minutes
Push Jerk x 1 + Split Jerk x 1 *building*
+
EMOM x 24 minutes (5 sets of each)
minute 1- 15 UB Thrusters 95/65
minute 2- :30 Second Toes to Bar
minute 3- 12/10 Assault Calories
minute 4- :30 Second Burpees over Bar
minute 5- Rest
7/10
Rest
7/8/2016
A. Deadlift
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. Every 90 Seconds x 15 minutes (10 sets)
Clean x 1 rep (build to 85-90% in as few sets as possible and stay there)
+
5 rounds:
5 C&J 135/95
10 Chest 2 Bar Pull-Ups
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. Every 90 Seconds x 15 minutes (10 sets)
Clean x 1 rep (build to 85-90% in as few sets as possible and stay there)
+
5 rounds:
5 C&J 135/95
10 Chest 2 Bar Pull-Ups
7/7/2016
A. Snatch - Every 90 seconds x 15 minutes (10 sets) - build to 85-90% in as few sets as possible and stay there
B. Front Squat
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
C1. Bench Press x 1-2 reps (build from last week) rest 2:00 minute
C2. Bent Over Barbell Row (overhand grip) x 5-6 reps rest 2:00 minute x 5 sets
+
Threshhold Work
500m Row @ Max Effort
rest 90 seconds on Rower
500m Row @ Max Effort
*goal is no more than 10 second deviation*
*no pacing*
B. Front Squat
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
C1. Bench Press x 1-2 reps (build from last week) rest 2:00 minute
C2. Bent Over Barbell Row (overhand grip) x 5-6 reps rest 2:00 minute x 5 sets
+
Threshhold Work
500m Row @ Max Effort
rest 90 seconds on Rower
500m Row @ Max Effort
*goal is no more than 10 second deviation*
*no pacing*
7/5/2016
A. Strict Press
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. 3 Sets:
Barbell Overhead Hold @ 75-80% of Max Shoulder 2 Overhead for Max Time
rest as needed
C. 5 sets:
Work to a weighted pull-up (tough set of 3) - in 5 sets or less
+
Every 2 minutes x 12 minutes (6 sets)
5 TNG Squat Snatches 115/75
6 Burpees Over the Bar
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. 3 Sets:
Barbell Overhead Hold @ 75-80% of Max Shoulder 2 Overhead for Max Time
rest as needed
C. 5 sets:
Work to a weighted pull-up (tough set of 3) - in 5 sets or less
+
Every 2 minutes x 12 minutes (6 sets)
5 TNG Squat Snatches 115/75
6 Burpees Over the Bar
7/4/2016
A. Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes
*add 5-10# total to your training max from cycle 2*
*for example if week 1 of Training Cycle 2 you based your numbers off of a TM of 200# - use 205 or 210# today and for remainder of new cycle*
+
Happy 4th - I'd like you guys to do this outside of class time
In teams of 2:
100 Calorie AB
"Heavy Isabel"
30 Snatches 155/105
"Heavy Grace"
30 C&J 155/105
"Heavy Karen"
150 Wall Ball Shots 30/20
100 Calorie AB
*can be paritioned anyway the partners would like*"
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes
*add 5-10# total to your training max from cycle 2*
*for example if week 1 of Training Cycle 2 you based your numbers off of a TM of 200# - use 205 or 210# today and for remainder of new cycle*
+
Happy 4th - I'd like you guys to do this outside of class time
In teams of 2:
100 Calorie AB
"Heavy Isabel"
30 Snatches 155/105
"Heavy Grace"
30 C&J 155/105
"Heavy Karen"
150 Wall Ball Shots 30/20
100 Calorie AB
*can be paritioned anyway the partners would like*"
7/2/2016
A. Tall Jerk 3 x 3 rest 1:00
B. Every 2 minutes x 20 minutes
Pause Push Jerk x 3 *building* (pause happens in the dip position)
+
EMOM x 20 minutes (4 sets of each)
minute 1 - 15-20 Chest 2 Bar Pull-Ups (or scale to max in :30 seconds)
minute 2 - 15 Burpees
minute 3 - 12 Push Press 115/75 (must be a push press)
minute 4 - Max Unbroken Double Unders
minute 5 - Rest
+
500m Sandbag Carry AHAP
B. Every 2 minutes x 20 minutes
Pause Push Jerk x 3 *building* (pause happens in the dip position)
+
EMOM x 20 minutes (4 sets of each)
minute 1 - 15-20 Chest 2 Bar Pull-Ups (or scale to max in :30 seconds)
minute 2 - 15 Burpees
minute 3 - 12 Push Press 115/75 (must be a push press)
minute 4 - Max Unbroken Double Unders
minute 5 - Rest
+
500m Sandbag Carry AHAP
7/1/2016
A. Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. Every 2 minutes x 16 minutes (8 sets)
Hang Clean (below knee) x 1 + Clean x 1 @ 80% of 1RM
+
AMRAP 3
Deadlift 275/185
rest 3 minutes
AMRAP 3
Cleans 185/125
rest 3 minutes
AMRAP 3
Thrusters 135/95
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. Every 2 minutes x 16 minutes (8 sets)
Hang Clean (below knee) x 1 + Clean x 1 @ 80% of 1RM
+
AMRAP 3
Deadlift 275/185
rest 3 minutes
AMRAP 3
Cleans 185/125
rest 3 minutes
AMRAP 3
Thrusters 135/95
6/30/2016
A. Snatch - Every 2:30 x 20 minutes (8 sets) work to today's tough complex - Hang Snatch (mid thigh) x 1 + OHS x 3 *building but no fails*
B. Front Squat
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
C1. Bench Press x 3-4 reps rest (build from last week) rest 1:30 minute
C2. Bent Over Barbell Row (underhand grip) x 5-6 reps rest 1:30 minute x 5 sets
+
Threshhold Work
250m Row Sprint @100% intensity
rest 60 seconds x 6 sets
B. Front Squat
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
C1. Bench Press x 3-4 reps rest (build from last week) rest 1:30 minute
C2. Bent Over Barbell Row (underhand grip) x 5-6 reps rest 1:30 minute x 5 sets
+
Threshhold Work
250m Row Sprint @100% intensity
rest 60 seconds x 6 sets
6/28/2016
A. Strict Press
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. 3 Sets:
Barbell Overhead Hold @ 70% of Max Shoulder 2 Overhead for Max Time
rest as needed
C. 5 sets:
Ultrawide Grip Strict Thumbless Pull-Ups (don't wrap thumbs around bar)
rest 1:30 minutes
D. Every 2 minutes x 16 minutes
High Hang Snatch x 1 + Snatch Above Knee x 1 + Snatch Below Knee x 1 (all TNG) @ 70-75% of 1RM Snatch
+
For time:
75 Wall Ball Shots (30/20)
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. 3 Sets:
Barbell Overhead Hold @ 70% of Max Shoulder 2 Overhead for Max Time
rest as needed
C. 5 sets:
Ultrawide Grip Strict Thumbless Pull-Ups (don't wrap thumbs around bar)
rest 1:30 minutes
D. Every 2 minutes x 16 minutes
High Hang Snatch x 1 + Snatch Above Knee x 1 + Snatch Below Knee x 1 (all TNG) @ 70-75% of 1RM Snatch
+
For time:
75 Wall Ball Shots (30/20)
6/27/2016
Warmup:
Wall Angels x 15 SLOW Reps
*if you cannot get into proper position work on static holds*
+
A. Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes
*add 5-10# total to your training max from cycle 2*
*for example if week 1 of Training Cycle 2 you based your numbers off of a TM of 200# - use 205 or 210# today and for remainder of new cycle*
B. Power Clean Cluster 1.1.1 rest 10 seconds/rest 2 minutes x 4 sets (keep them between 70-80% of 1RM) *fast and crisp reps*
*stay light and workon fast turnover and catch - mechanics must be perfect*
C. Single Arm Dumbbell Z Press AHAP (avoid swaying) x 6-8 reps rest 1 minute bt arms x 4
+
500m Ski Erg @ 100%
rest as needed x 3 sets
*record fastest and slowest times*
Wall Angels x 15 SLOW Reps
*if you cannot get into proper position work on static holds*
+
A. Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes
*add 5-10# total to your training max from cycle 2*
*for example if week 1 of Training Cycle 2 you based your numbers off of a TM of 200# - use 205 or 210# today and for remainder of new cycle*
B. Power Clean Cluster 1.1.1 rest 10 seconds/rest 2 minutes x 4 sets (keep them between 70-80% of 1RM) *fast and crisp reps*
*stay light and workon fast turnover and catch - mechanics must be perfect*
C. Single Arm Dumbbell Z Press AHAP (avoid swaying) x 6-8 reps rest 1 minute bt arms x 4
+
500m Ski Erg @ 100%
rest as needed x 3 sets
*record fastest and slowest times*
6/25/2016
A. Jerk Balance 3 x 3 (5-10% heavier than last week) rest 1:30
B. Every 2 minutes x 20 minutes
Pause Push Jerk x 1 + Pause Split Jerk x 1 *building* (pause happens in the dip position and the catch)
+
EMOM x 20 minutes (4 sets of each)
minute 1 - 5 Muscle Ups (scale reps as needed or jumping MU)
minute 2 - 6-8 UB Thrusters 135/95
minute 3 - 40 Double Unders
minute 4 - 12/10 Calorie Assault Bike
minute 5 - Rest
+
500m Farmers Carry AHAP
B. Every 2 minutes x 20 minutes
Pause Push Jerk x 1 + Pause Split Jerk x 1 *building* (pause happens in the dip position and the catch)
+
EMOM x 20 minutes (4 sets of each)
minute 1 - 5 Muscle Ups (scale reps as needed or jumping MU)
minute 2 - 6-8 UB Thrusters 135/95
minute 3 - 40 Double Unders
minute 4 - 12/10 Calorie Assault Bike
minute 5 - Rest
+
500m Farmers Carry AHAP
6/24/2016
A. Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. Every 90 seconds x 15 minutes (10 sets)
Clean Pull x 1 + Hi Hang Clean x 1 *building*
+
Every 2 minutes x 20 minutes
4 TNG Power Cleans into 4 UB Front Squats AHAP
*this workout is for total loading*
*every break requires a 5 burpee penalty*
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. Every 90 seconds x 15 minutes (10 sets)
Clean Pull x 1 + Hi Hang Clean x 1 *building*
+
Every 2 minutes x 20 minutes
4 TNG Power Cleans into 4 UB Front Squats AHAP
*this workout is for total loading*
*every break requires a 5 burpee penalty*
6/23/2016
A. Snatch - Every 2:30 x 20 minutes (8 sets) work to today's tough complex - Squat Snatch + Hang Snatch TNG
B. Front Squat
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
C1. Bench Press x 4-5 reps rest (build from last week) rest 1 minute
C2. Landmine Row x 5 reps (use metal plates for your setup) rest 1 minute x 5 sets
+
Threshhold Work
350m Row Sprint @100% intensity
rest until fully recovered x 3 sets
B. Front Squat
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
C1. Bench Press x 4-5 reps rest (build from last week) rest 1 minute
C2. Landmine Row x 5 reps (use metal plates for your setup) rest 1 minute x 5 sets
+
Threshhold Work
350m Row Sprint @100% intensity
rest until fully recovered x 3 sets
6/21/2016
A. Strict Press
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. 2 Sets:
Barbell Overhead Hold 155/105 - Max Time
rest as needed
C. 5 sets:
Strict Pull-Ups x :15 Seconds Max Reps into Max Chin Over Bar Hold
rest 2 minutes
D. Every 90 Seconds x 15 minutes
Snatch Pull (just below knee) x 1 + Snatch Pull (mid thigh) x 1 + Snatch (from mid thigh) x 1 - all sets between 70-80%
*this should be one movement from floor to below knee, to mid thigh, then snatch*
+
300m Sandbag Bearhug Carry 80/60
*go as long as possible without breaking. The second you break turn around and go back inside. Do not continue to 300m mark
if you break*
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. 2 Sets:
Barbell Overhead Hold 155/105 - Max Time
rest as needed
C. 5 sets:
Strict Pull-Ups x :15 Seconds Max Reps into Max Chin Over Bar Hold
rest 2 minutes
D. Every 90 Seconds x 15 minutes
Snatch Pull (just below knee) x 1 + Snatch Pull (mid thigh) x 1 + Snatch (from mid thigh) x 1 - all sets between 70-80%
*this should be one movement from floor to below knee, to mid thigh, then snatch*
+
300m Sandbag Bearhug Carry 80/60
*go as long as possible without breaking. The second you break turn around and go back inside. Do not continue to 300m mark
if you break*
6/20/2016
Warmup:
Perfect Stretch x 5/side - https://youtu.be/hDh-8oHx5VQ
+
A. Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 2*
*for example if week 1 of Training Cycle 2 you based your numbers off of a TM of 200# - use 205 or 210# today and for remainder of new cycle*
B. Clean Pull to below knee + Power Clean from below knee cluser 1.1.1 rest 10 seconds/rest 2 minutes x 4 sets
*stay light and workon fast turnover and catch - mechanics must be perfect*
C. Dumbbell Z Press AHAP (with perfect form) x 6-8 reps rest 2 minutes x 4
+
Ski Erg x 200 Calories (in teams of 2)
*partners will switch every 10 calories*
*15 minute cap*
Perfect Stretch x 5/side - https://youtu.be/hDh-8oHx5VQ
+
A. Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 2*
*for example if week 1 of Training Cycle 2 you based your numbers off of a TM of 200# - use 205 or 210# today and for remainder of new cycle*
B. Clean Pull to below knee + Power Clean from below knee cluser 1.1.1 rest 10 seconds/rest 2 minutes x 4 sets
*stay light and workon fast turnover and catch - mechanics must be perfect*
C. Dumbbell Z Press AHAP (with perfect form) x 6-8 reps rest 2 minutes x 4
+
Ski Erg x 200 Calories (in teams of 2)
*partners will switch every 10 calories*
*15 minute cap*
6/18/2016
A. Jerk Balance 3 x 3 (5-10% heavier than last week) rest 1 minute
B. Pause Push Jerk - 5 x 2 rest 2 minutes (dip and pause for 2 seconds, then explode through jerk and pause in landing)
+
AMRAP 14
5 Back Squats 255/160 (from rack)
3 Bar Muscle Ups (scale to jumping Bar MU's)
B. Pause Push Jerk - 5 x 2 rest 2 minutes (dip and pause for 2 seconds, then explode through jerk and pause in landing)
+
AMRAP 14
5 Back Squats 255/160 (from rack)
3 Bar Muscle Ups (scale to jumping Bar MU's)
6/17/2016
A. Deadlift
5 @ 40%
5 @ 50%
5 @ 60%
*start new set every 2 minutes*
*add 5-10# total to your training max from cycle 1*
B. Every 2 minutes x 16 minutes - Hang Clean Position 1 x 1 rep + Hang Clean Position 2 x 1 rep (doesn't have to be TNG) @ 80% of 1RM
+
For time:
10 Power Cleans 185/125
20 Front Squats 185/125
40 Toes to Bar
20 Front Squats 185/125
10 Power Cleans 185/125
5 @ 40%
5 @ 50%
5 @ 60%
*start new set every 2 minutes*
*add 5-10# total to your training max from cycle 1*
B. Every 2 minutes x 16 minutes - Hang Clean Position 1 x 1 rep + Hang Clean Position 2 x 1 rep (doesn't have to be TNG) @ 80% of 1RM
+
For time:
10 Power Cleans 185/125
20 Front Squats 185/125
40 Toes to Bar
20 Front Squats 185/125
10 Power Cleans 185/125
6/16/2016
A. Snatch - Every 2 minutes x 16 minutes (8 sets) - work to today's tough single
B. Front Squat
5 @ 40%
5 @ 50%
5 @ 60%
*start new set every 2 minutes*
*add 5-10# total to your training max from cycle 1*
C1. Bench Press x 6 reps (build from last week) rest 1 minute
C2. Landmine Row x 5 reps (5-10% heavier than last week) rest 1 minute x 5 sets
B. Front Squat
5 @ 40%
5 @ 50%
5 @ 60%
*start new set every 2 minutes*
*add 5-10# total to your training max from cycle 1*
C1. Bench Press x 6 reps (build from last week) rest 1 minute
C2. Landmine Row x 5 reps (5-10% heavier than last week) rest 1 minute x 5 sets
6/14/2016
A. Strict Press
5 @ 40%
5 @ 50%
5 @ 60%
*start new set every 2 minutes*
*add 5-10# total to your training max from cycle 1*
B. EMOM x 10
:20 Seconds Max C2B Pull-Ups
C. Every 90 Seconds x 15 minutes - Snatch x 1 Rep (50, 60, 70, 80, 50, 60, 70, 80, 80, 80%)
D. Turkish Getup x 30 reps (15/arm) 53/35 - slow and steady - focus on stability
5 @ 40%
5 @ 50%
5 @ 60%
*start new set every 2 minutes*
*add 5-10# total to your training max from cycle 1*
B. EMOM x 10
:20 Seconds Max C2B Pull-Ups
C. Every 90 Seconds x 15 minutes - Snatch x 1 Rep (50, 60, 70, 80, 50, 60, 70, 80, 80, 80%)
D. Turkish Getup x 30 reps (15/arm) 53/35 - slow and steady - focus on stability
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