Friday, July 3

Warm-up

Run 200
10 Squats
Run 200
10 Walking lunges
Run 200
10 push-ups
Run 200
10 Pull-ups
10 Ring dips
10 GHD sit-ups
10 box jumps
Practice rope climbs for 5 minutes

Lift

Squat Clean
5×65%, 5×75%, 5×85%

WOD

For time:
25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 1.5/1 pood
30 sit-ups
20 hang squat cleans, 35/20-lb. dumbbells
25 back extensions
30 wall-ball shots, 20/14-lb. ball
3 rope climbs, 15-ft. rope

Post time to comments.

L1- choose modifications and weights
L2- RX

Thursday, July 2

Warm-up

Tabata Russian kettlebell swings

10 air squats

10 push-ups

20 (slow) abmat sit-ups (Make sure to have good posture and sit all the way up. Touch back of head to ground)

Practice hand walking

 

Lift:

Press- 5×65%, 5×75%, 5×85%+ reps.

 

WOD

3 Rounds for time of:

50 Squats

40 Back Extensions

30 Push-ups

 

L1-mods for bodyweight exercises

L2- Rx’d no mods

L3- Add weight to squats (95/65lbs)

Wednesday, July 1

Warm-up

Tabata double unders

10 pvc pipe good mornings

10 hip extensions

10 hip/back extensions (snake)

10 jumping pull-ups

10 kipping pull-ups

10 weighted pull-ups

 

Lift

Snatch grip Deadlift- 5×65%, 5×75%, 5×85% + reps

 

WOD

12-9-6 rep rounds for time of:

Deadlifts

Bar muscle-ups

 

L1-Choose weight and pull-up mod

L2-225/155lbs

L3-315/225lbs

 

Tuesday, June 30

Warm-up

Row 250

10 Second handstand hold against wall

10 push-ups

10 second handstand hold against wall

5 jumping ring dips

5 kipping ring dips

10 GHD sit-ups

10 Back extensions

10 push jerks with light dumbbells for form

 

Lift:

 

Jerk (split or push) 5×65%, 5×75%, 5×85%+ reps

 

WOD

3 Rounds of:

40 Cal Row

30 GHD sit-ups

20 Ring Dips

 

L1- Abmat sit-ups, ring dip mods

L2- GHD/Kipping dips

L3- GHD/Strict dips

Monday, June 29

Warm-up

Run 400 meters

Hold bottom of squat for 1 minute

10 pvc pipe pass throughs

10 PVC pipe Overhead squats

10 Sotts presses

10 PVC pipe Thrusters

10 pull-ups

Practice rope climb technique

 

Lift:

Overhead Squat 5×65%, 5×75%, 5×85% + reps

 

WOD

AMRAP 15 Mins:

2 Rope Climbs

20 Thrusters

Run 200 m

 

L1-choose weight and rope climb mods (suggest pulling from lying down to stand)

L2- 95/65bs climb with feet

L3- 115/85lbs climb with no feet

Friday, June 26

Warm-up

10 tire flips (jump in and out after each flip)

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat

5 HSPU if possible with no mats

10 jumping ring dips

10 ring dips

Burgener warm-up with clean grip

 

Oly Lift Technique:

3 push jerks from behind neck with empty bar

3 push jerks from front rack with empty bar

Push Jerk- 1-1-1-1 working way up to weight that will be used for the WOD

 

WOD

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups

10 handstand push-ups

20 hip extensions

 

L1-choose modifications

L2 – RX

L3 – Deficit handstand push-ups 1 ballistic tile for women and 2 tiles for men

Thursday, June 25

Warm-up

Run 400 meters (10 squats every 100 meters)

10 push-ups wide grip

10 push-ups narrow grip

4 trips up and over the walls

10 PVC pipe pass throughs

10 OHS with PVC pipe

Burgener warm-up with Snatch grip

 

Oly Lift Technique

1 High Hang Power Snatch + 1 OHS

3 with empty bar

3×50% of Snatch

2×65%

1×75%

 

WOD

For time:

Row 2,000 meters

50 wall-ball shots

Row 1,000 meters

35 wall-ball shots

Row 500 meters

20 wall-ball shots

 

L1- Choose weight

L2 and L3- 20lb/14lb

Wednesday, June 24

Warm-up

15 Burpees

5 low box jumps

5 medium box jumps

5 tall box jumps

10 jumping pull-ups

10 kipping or butterfly pull-ups

10 chest to bar pull-ups

Practice rope climb technique (with feet/without feet or pike position)

 

Oly Lift

Clean pulls http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98

2 sets of 3 reps with empty bar below the knee

2 sets of 3 reps with 20 to 50lbs added

1 set of 3 @50% 1 RM of squat clean

 

WOD

AMRAP 15 Mins

15 Burpees

15 Box Jumps

15 Pull-ups

 

L1- choose mods

L2- 24”/20” box

L3- 30”/24” box and chest to bar pull-ups

 

Tuesday, June 23

Warm-up

Tabata double unders

10 hip extensions

10 GHD sit-ups

10 med bal cleans with med ball

10 push jerks with med ball

Handwalking practice. Warm up and then 3 attempts for max distance.

Burgener warm-up with clean grip

 

Oly technique practice

2 sets of 3 reps with empty bar of (1 Power Clean and 2 Push Jerks=1 rep)

2 sets of 3 reps at 50% of 1RM of (1 Power Clean and 2 Push Jerks=1 rep)

 

WOD

DT

5 rounds for time of:

deadlifts, 12 reps

hang power cleans, 9 reps

push jerks, 6 reps

 

L1- Choose weight and modifications
L2- 135/95lbs
L3- 155/105lbs

Monday, June 22

Warm-up

Tabata Row for Cals

Samson stretch – both sides 30 seconds each

10 ring swings

10 ring pull-ups

10 ring dips

Practice muscle-up transition

5 OHS with PVC

5 pressing snatch bal with PVC

5 heaving snatch bal with PVC

5 snatch bal with PVC

Oly technique practice

Heaving /Snatch balance

3 reps with empty bar of Heaving Snatch balance

2 sets x 3 reps with Empty bar of Snatch balalnce

2 sets x 3 reps @ 50% 1 rep max Snatch or Snatch balance

WOD

3 Rounds for time:

Run 400 meters

5 Ring Muscle-ups

20 Jumping Alternating Lunges

 

L1- choose modifications

L2- Rx’d

L3- L3- 20lb weight vest plus strict muscle-ups