Friday, May 22

Warm-up

Tabata Row

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat

5 HSPU

10-20 GHD sit-ups

10-20 GHD hip-back extensions

10 reverse hypers

10 PVC pipe jerks (form

Oly Lift Technique and Wendler:

In 7 minutes, establish a 3 RM split jerk.

 

Deadlift – 75%x5, 85%x3, 99%x1 + reps.

 

WOD

“Diane”

21-15-9

Deadlift

Handstand push-ups

 

L1-choose weight and modifications

L2-225/155lbs

Thursday, May 21

Warm-up

Row 400 meters

10 push-ups wide grip

10 push-ups narrow grip

10 pull-ups

10 ring dips

10 toes to bar

Practice muscle-ups

Burgener warm-up with Snatch grip

 

Oly Lift Technique and Wendler

Power Snatch – In 7 minutes, work up to a 1 RM

 

Bench 5×75%, 3×85%, 1×95% + reps

 

WOD

For time:

Run 400

2 wall overs

30 push-ups

3 Rope climbs

Run 400

2 Wall overs

20 push-ups

2 rope climbs

Run 400

2 Wall overs

10 push-ups

1 rope climb

 

L1- rope climb/wall over and push-up mods

L2- Rx’d

L3- Legless rope climb

Wednesday, May 20

Warm-up

Run 400 meters

5 low box jumps

5 medium box jumps

5 high box jumps

10 abmat sit-ups

10 air squats

10 PVC pipe pass throughs

10 OHS with PVC

Max distance Handstand walk

5 Snatch Balances with empty bar

 

Oly Lift

Squat clean (1x floor) – 5 sets x 1 rep x every 90 seconds. Work up to a max for the day.

 

Front Squat- 5×75%, 3×85%, 1×95% + reps

 

WOD

3 Rounds for time:

7 Snatch

14 GHD Sit-ups

Run 400

 

L1- choose weight/abmat sit-ups

L2-95/65

L3-135/95

 

Tuesday, May 19

Warm-up

Row 400

Hang out at the bottom of the squat for 1 minute

10 air squats

10 Wall ball

5 Dumbbell thrusters with light DBs

5 Dumbbell thrusters with medium DBs

5 Dumbbell Thrusters with very heavy DBs

10 Wall Ball

10 kipping pull-ups

10 chest to bar pull-ups

Muscle-up practice – practice transition with low rings, hips to bar, feet on a box and transition through to support, etc

 

Oly Lift technique and Wendler.

Press –75%x5, 85%x3, 95%x1+ reps

 

WOD

 

For time:

50 Box jumps

50 Abmat Sit-ups

40 Dumbbell Thrusters

40 Dumbell Walking Lunge Steps

30 Dumbbell Hang Power clean

30 Hip Extensions

20 Dumbbell Push Press

20 Burpees

10 Wall ball 2-fers

10 Muscle-ups

 

L1-choose weight and modifications

L2- 35/25lb dumbbells

L3- 50lb/35lb dumbbells

Monday, May 18

Warm-up

5 mins of double/triple under practice.

10 jumping pull-ups

10 kipping pull-ups

5-10 strict pull-ups

Hold bottom of squat for 1 minute (wide and narrow)

10 Pass throughs with PVC

10 OHS with PVC

10 pistols

Burgener warm-up with Snatch grip

 

Wendler lift and Oly Lift Technique:

Squat Snatch (1x floor) – 5 sets x 1 rep x every 90 seconds. Work up to a max for the day.

 

Squat 5×75%, 3×85%, 1×95% + reps

 

WOD

5 rounds for time of:

11 back squats

7 burpee pull-ups

40 Double unders

 

L1- choose weight/pull-up mod

L2- 135/85lb

L3- 185/135lb/Strict burpee pull-ups

 

Friday, May 15

Warm-up

Row 400

Hang out at the bottom of the squat for 1 minute

10 air squats

10 Wall ball

5 Dumbbell thrusters with light DBs

5 Dumbbell thrusters with medium DBs

5 Dumbbell Thrusters with very heavy DBs

10 Wall Ball

10 kipping pull-ups

10 chest to bar pull-ups

Muscle-up practice – practice transition with low rings, hips to bar, feet on a box and transition through to support, etc

 

Oly Lift technique and Wendler

Push press – Empty bar x 3 reps, 75%x5, 85%x3, 95%x1+ reps

 

WOD

“Fran”

21-15-9 reps for time of:

Thrusters

Pull-ups

 

L1- choose weight and pull-up modification

L2-95/65lbs, chin over bar pull-ups

L3-135lbs/95lbs, chest to bar pull-ups

Thursday, May 14

Warm-up

Row 400 meters

10 GHD back extensions

10 GHD hip extensions

10 Russian KB swings

10 America KB swings

10 squat cleans with med ball

10 Push jerks with med ball

10 Split jerks with PVC http://www.youtube.com/watch?v=2av_qXinO78

Oly Lift Technique and Wendler

1x power clean + 1x push jerk + 1x split jerk – 5 sets x 1+1+1 reps x every 90 seconds. Work up to a max for the day.

 

Deadlift – 70%x3, 80%x3, 90%x3 + reps.

 

WOD

For time:

Row 1,000 meters

50 Kettlebell swings

30 Toes to bar

 

L1- choose weight, modified T2B

L2- 1.5 pood/1 pood

L3- 2 pood/1.5 pood

Wednesday, May 13

Warm-up

Run 400 meters

1 tire flip plus jump in and out – 10 reps

10 wall ball 2 fers

15-20 GHD sit-ups or abmat sit-ups

10 air squats

10 squats with light dumbbells

10 squat cleans with light dumbbells

 

Oly Lift

Front Squat- 3×70%, 3×80%, 3×90%

 

WOD

3 rounds of:

15 Power Clean

15 Wall ball

200 meter burden run

 

L1- Choose weight

L2- PC=95/65, WB=20/14lbs, small sand bag or 25lb plate, large sand bag or 45 pound plate

L3- PC=135/95, WB=20/14lbs, small sand bag or 25lb plate, large sand bag or 45 pound plate

 

Tuesday, May 12

Warm-up

10 burpees

10 wide grip push-ups

5 kipping pull-ups

10 burpees

10 narrow grip push-ups

5 chest to bar pull-ups

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat

5 HSPU

10 ring dips – try to do at least 5 strict

Burgener warm-up clean grip

Oly Lift Technique and Wendler:

2 position clean (1x floor + 1x mid-thigh) – 5 sets x 2 reps x every 90 seconds. Work up to a max for the day.

 

Bench Press 3×70%, 3×80%, 3×90%

 

WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:

Chest to bar pull-ups

Ring Dips

Handstand push-ups

 

Monday, May 11

Warm-up

3 mins of double under practice

Hold bottom of squat for 1 minute

10 abmat sit-ups

10 push-ups

10 dumbbell push press

10 PVC pipe pass throughs

10 OHS with PVC

Burgener warm-up with Snatch grip

 

Wendler lift and Oly Lift Technique:

2 position snatch (1x floor + 1x mid-thigh) – 5 sets x 2 reps x every 90 seconds. Work up to a max for the day.

 

Squat 3×70%, 3×80%, 3×90%

 

WOD

AMRAP 15 mins of:

7 push press

10 Overhead Squats

15 abmat sit-ups

 

L1- choose weight

L2- 95lbs/65lbs

L3- 135lbs/85lbs