Thursday, December 17

Warm-up:

Run 100 meter

10 air squats

Run 100 meters

10 mountain climbers

Run 100 meters

10 push-ups

Run 100 meters

10 GHD sit-ups

10 Hip-back extensions (snake)

Practice rope climbing techniques: with feet, no feet, L-sit from floor.

 

Lift:

 

3-3-3-2-2-2-1-1-1 Power Clean

 

WOD

Five rounds of:

Run 400 meters

3 Rope climbs

12 GHD Sit-ups

 

L1: Abmat Situps and modified rope climbs

L2: Rope climbs with feet

L3: No feet rope climbs

 

Wednesday, December 16

Warm-up:

3 Mins of Double under practice

Burgener warm-up with clean grip, jerk teaching (start from behind the neck helps).

 

Lift:

 

9 sets of 2 push press at 65% of 1 rep max. 1 set each minute.

 

 

WOD:

12 minutes total for reps:

1 minute of Squat Cleans

1 minute of Push Jerks

2 minutes of Squat Cleans

2 minutes of Push Jerks

3 minutes of Squat Cleans

3 minutes of Push Jerks

 

L1- choose weight

L2- 95lb/65lbs

L3- 135lbs/95lbs

 

Tuesday, December 15

Warm-up:

2 x 250 row

15 elevated ring rows

10 Russian KB swings

10 American KB swings

10 push-ups

15 hip extensions

Skill: Turkish get-ups. Do 10 with moderate weight.

 

Lift:

 

3-3-3-2-2-2-1-1-1 Hang Power Snatch

 

WOD:

For time:

Row 1,000 meters

50 Kettlebell Swings

Row 750 meters

35 Kettlebell Swings

Row 500 meters

20 Kettlebell Swings

 

L1- choose weight

L2- 1.5 pood/1 pood

L3- 2 pood/1.5 pood

 

Monday, December 14

Warm-up:

Tabata Double-unders

Samson stretch 30 seconds each leg

10 toy soldiers

10 reverse toy soldiers

10 boot strappers

10 squat box jumps

10 good mornings with an empty bar

10 jumping pull-ups

10 kipping pull-ups

10 Chest to bar or jumping work negative

Skill: 10 pistols total – modified if needed: ring assist pistols, box squat pistols, pistol progressions or Rx.

 

Lift:

9 sets of 2 Overhead Squat at 65% of 1 rep max. 1 set each minute.

 

WOD

AMRAP 15 MINS:

10 Chest to bar pull-ups

20 Back Squats

30 Double unders

 

L1- jumping chest to bar (work negative) or elevated ring rows, choose weight

L2- 65lb/45lb

L3- 95lbs/65lbs

Friday, December 11

Warm-up:

Row 400

5 low box jumps

5 medium box jumps

5 high box jumps

10 wall ball- 2 fers

10 dumbbell push press

10 burpees

10 push-ups
Lift:

Bench: 3×70%, 3×80%, 3×90% of 1 rep max

 

WOD

AMRAP 15 MINS:

10 Box jumps

10 Push Press

10 Burpees

 

L1- choose box and dumbbell weight

L2- 24/20” box, 30/20
L3- 24/20” box 50/30

 

Thursday, December 10

Warm-up:

Run 400 meters

10 air squats

10 narrow grip push-us

10 pull-ups

10 L-pull ups or jump to L-sit pull-up and work negative

10 wide grip push-ups

10 hip extensions

10 GHD sit-ups

 

Lift:

Press: 9 sets of 2 reps at 65% of 1 rep max

 

WOD:

AMRAP 15 mins

20 Push-ups

10 L-pull-ups

20 Pistols (alternating legs – 20 total)

 

L-1 Ring rows and assisted pistols

L-2 Rx’d

L-3 weight vest

 

 

 

Wednesday, December 9

Warm-up:

3 Mins of Double under practice

10 toes to rings

10 toes to bars or knee ups

Grab a partner Burgener “Pre warm-up”: The first exercise is the 1st person sits on ground with legs straight out and arms straight out to the sides, while the 2nd person jump over the right arm, legs and left arm- 5 times one way and 5 times the other way. Partners switch. The second exercise is the 1st person gets on hands and knees while the second person jumps over the back and then crawls under the person five times over and under. Then the partners switch.

 

As a group Burgener warm-up with clean grip, jerk teaching (start from behind the neck helps).

 

Lift:

Jerk: Work up to a max set of 5 reps

 

WOD:

3 Rounds for time:

30 Toes to Bar

15 Clean and Jerks

 

L1- choose weight and knee ups or toes to rings

L2- 135lbs/85lbs
L3- 155lbs/105lbs

 

 

Tuesday, December 8

Warm-up:

Samson Stretch

10 PVC pipe shoulder pass throughs

10 PVC pipe Sotts presses (at bottom of squat, press the pipe overhead)

10 PVC pipe shoulder pass throughs at bottom of the squat

10 PVC pipe OHS

30 Second handstand hold

30 second squat hold with feet on wall and hands above head

 

Lift:

Squat 3×70%, 3×80%, 3×90% of 1 rep max

 

WOD

“Nancy”

5 Rounds For time:

400 Meters

15 Overhead Squats

 

L1- Choose weight/do 3 rounds

L2-75/55lbs/do 5 rounds

L3-95/65lbs/do 5 rounds

 

 

Monday, December 7

Warm-up:

Row 400 meters

Samson stretch 30 seconds each leg

10 toy soldiers

10 reverse toy soldiers

10 boot strappers

10 squat box jumps

10 good mornings with an empty bar

10 jumping pull-ups

10 chest to bar pull-ups

10 hip to bar pull-ups

Practice bar muscle-ups for 10 minutes

 

Lift:

Snatch Grip Deadlift : 3×70%, 3×80%, 3×90% of 1 rep max

 

WOD:

12-9-6 reps for time:

Deadlift

Bar Muscle-ups

 

L1- pull-ups and ring dips times 3 and choose weight

L2- 275lbs/185lbs

L3- 315lbs/225lbs

 

Friday, December 4

Warm-up:
Tabata double unders

10 Russian Kettlebell swings

10 American Kettlebell swings

10 boot strappers

20 ring swings

10 dumbbell presses

10 dumbbell push press

10 dumbbell push jerks

 

Lift:

Overhead Squat

9 sets of 2 at 60% of 1 rep max

 

WOD

TEAM WOD:

 

2 Rounds for time- work is shared

 

100 Double unders

100 Dumbbell Push Jerks

100 Dumbbell Walking Lunges

100 Kettlebell swings

 

L1- Modified – single unders, weight

L2- 35/25lb db, 1.5/1 pood

L3- 50/30lb db, 2/1.5 pood

 

Olympic Weightlifting Program

Warm-up:

Burgener Warm-up

Snatch balance 3-2-1-1-1

 

 

Workout:

Snatch or Power Snatch – work up to a new 1 rep max!

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Clean and Split/Push Jerk or Power Clean and Split/Push Jerk

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Front Squat- work up to 1 rep max

70%x4

80%x3

90%x2

95%x1

3×1@100%

 

Gymnastics WOD

FLEXIBILITY 4 ROUNDS: