5.23.2018

Wednesday

Skills and Drills:

ACCUMULATE 2 minutes of each hold:

L Seat on rings

Planche in Tuck Position on paralettes

Superman

 

BB CYCLING:

Muscle Snatch

2x3 @ 75%

2x3@ 78%

3 @ 80%

C&J

2x2 @ 75%

3x1 @ 80%

Strength:

Front Squat

5x3 @ 87%

Reverse Hyper 3x20

WOD:

25 min to complete:

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Score is total reps

If able to do 20 kipping pull-ups then do strict or C2b

5.22.2018

Tuesday

Skills and Drills:

EMOM 10 minutes:

2 Rings Muscle Ups

5 hollow rock even min

5 superman rock odd min

BB CYCLING:

Clean off blocks

4x2 @ 78%

Snatch Balance

3x3 @ 78%

2x2 @ 82%

 

Strength:

Jerk from blocks

4x2 @ 82%

Hip EXT

5x10 weighted

WOD:

10 min amrap

12 box jump (24/20)

12 squat clean (95/65)

5.19.2018 Regional WOD Saturdays

Every Saturday we will be testing Regional Workouts.  I am aware these are the test for the fittest on earth but even as competitors we can modify to fit the stimulus.  This is also a great time to go for it and try something you never have and see how you stack up.

Saturday

Skills and Drills:

For QUALITY

EMOM 10 Minutes:

Odd: Max Repetitions Bar Pull Up

Even: Max Repetitions Dip

BB CYCLING:

Snatch

1@ 80%, 1@ 82%, 1@ 84%, 1@ 87%, 1@ 84%, 1@ 82%

C& J

1@ 80%, 1@ 82%, 1@ 84%, 1@ 87%, 1@ 84%, 1@ 82%

WOD

Regional Workout 4

2rds

10 Snatch(125/85)

12 Burpees

2 rds

10 Snatch(115/75)

12 Burpees

5.16.2018

Wednesday

Skills and Drills:

4 ROUNDS:

2 Rings Muscle Ups

4 Handstand Push Ups with Wall

6 Wide Grip Bar Pull Ups

8 Weighted Pistols

10 Meter Handstand Walks

BB CYCLING:

Muscle Snatch

5 @ 70%

2x3 @ 75%

3 @ 78%

Clean & Jerk

3x3 @ 70%

3x2 @ 75%

Strength:

Front Squat

5x4 @ 85%

Reverse Hyper

3x20

WOD:

"Hammer"

Five rounds, each for time, of:

5 Power clean (135/95)

10 Front squat (135/95)

5 Jerk (135/95)

20 Pull-ups

Rest 90 seconds

5.15.2018

Tuesday

Skills and Drills:

Est 1RM Max

Turkish Get Up w/ Dumbell

3 - 2 - 1 Ea Side 

 

BB CYCLING:

 

Clean off Blocks (at or above knee)

4x3 @ 70% 

Snatch Balance

2x3 @ 75%,

3x3 @ 80%

Strength:

Jerk from blocks

3x3 @ 78%, 2x3 @ 81%

GHD Sit Up

60 Reps for time

WOD:

7 Rounds For Time

1 Legless Rope Climb

50ft Sand Bag Carry @BW

50ft Prowler Push @ BW

5.14.2018

Okay guys the week after Deload we go into another mini-cycle.  Lifts are changing and loading is going up.  Please let me know if you have any questions.  Since we are in a heavy WL cycle please do all skills and drills.  It is a VERY beneficial for your fitness and even more important for your overall balance strength.  Snatching from blocks is all about powerful extension and even faster 3rd pull and catch.  Video (below) shows at knee only difference is we are starting a bit higher.  If it feels weird or slow this is very normal... go faster.   

Monday

 

Skills and Drills:

For QUALITY

5 ROUNDS:

5 Skin the Cats

5 Pull Up in L Hangs

5 Dips

5 Toes to Bars

BB CYCLING:

 

Snatch off Blocks (mid thigh)

4x3 @ 70%

Clean Pull

5x3 @ 100%

Strength:

Back Squat

5x4 @ 86%

Reverse Hyper

3x20

WOD:

"Everything but the...."

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings (70/53)

30 Sit-ups

20 Hang squat cleans (35/20)

25 Back extensions

30 Wall ball shots (20/14)

3 Rope climb ascents

5.12.2018 Regional WOD Saturday

Saturday

Every Saturday we will be testing Regional Workouts.  I am aware these are the test for the fittest on earth but even as competitors we can modify to fit the stimulus.  This is also a great time to go for it and try something you never have and see how you stack up.

Skills and Drills:

For QUALITY

EMOM 12 Minutes:

Minute 1 Handstand Hold Against Wall 30 Seconds

Minute 2 One Arm Handstands Left 30 Seconds

Minute 3 One Arm Handstands Right 30 Seconds

BB CYCLING:

Snatch

2 @ 70%, 2 @ 75%, 2x1@77%,

C& J

2 @ 70%, 2 @ 75%, 2x1@77%,

 

WOD:

Regional "Linda"

10-9-8-7-6-5-4-3-2-1

Deadlift (295/220)

Bench Press (195/135)

Squat Clean (145/105)

Time Cap 17min 

5.11.2018

Friday

Skills and Drills:

For QUALITY

10 to 1 of:

Weighted Dip

Weighted Bar Pull Up

BB CYCLING:

2-pos Snatch (floor,mid thigh)

5x2 @70%

Snatch Pull

5x3 @ 86%

Strength:

Back Squat

3x3 @75%

2x2 @ 75%

Reverse Hyper

3x20

WOD:

2000m Row

For time

Every 2 Mins -

2 Stone to Shouder (170/115)

5.9.2018

Wednesday

Skills and Drills:

For QUALITY

5 ROUNDS:

5 Maltese Bench Press

5 Deficit Push Up, See Deficit Push Up Progressions

5 Candle Stick to Levers

http://gymnasticswod.com/content/sat-1010

BB CYCLING:

Muscle Snatch

4x4 @65%

2 pos clean (floor, mid thigh)

5 @ 70%

Strength:

Front Squat

3x3@70%

2x3@75%

Reverse Hyper3x20

WOD:

Complete 7 rounds for time:

30 Wallballs (20/14)

2 Rope Climbs (Double Up)

5.8.2018

Tuesday

Skills and Drills:

Turkish Get Up w/ barbell

3 - 2 - 1 Ea Side

Climbing

BB CYCLING:

P. Clean 5x3 @ 70%

Snatch Balance 5x3 @ 65%

Strength:

Jerk from blocks 4x3 @ 73%

Hip EXT 3x30Add Weight

WOD:

5 rounds for time of:

6 DB power snatches (70/55)

1 sub-0:40 100-m prowler push (45/35)

5.7.2018

Monday

Skills and Drills:

For QUALITY

in 15 Minutes:

Find Your Max Depth In Deficit Handstand Push Ups with Wall

BB CYCLING:

P. Snatch5x3 @ 70%

Clean Pull5x3 @ 88%

Strength:

Back Squat 5x4 @ 86%

Reverse Hyper 3x20

WOD:

10min AMRAP

12 Chest to Bar Pull Ups

12 One-legged squats, alternating legs

5.4.2018

Friday

Skills and Drills:

For QUALITY

3 ROUNDS:

10 Olympic Push Ups

30 Second L Seats

10 Candle Stick to Levers

30 Shoulder Tap In Handstand Hold Against Walls Or Freestanding

http://gymnasticswod.com/content/fri-1030

BB CYCLING:

2-pos Snatch (Floor, Mid thigh)

2 @ 77%

3@ 81%

Snatch Pull

5x3 @ 98%

Strength:

Back Squat

5x4 @ 85%

Reverse Hyper

3x20

WOD:

You have 40 minutes to:

Run 1 mile

Clean 1-1-1-1-1

Run 1 mile

5.2.2018

Wednesday

Skills and Drills:

For QUALITY

Find Your 1 Repetition Max Of Weighted Dip

BB CYCLING:

Muscle Snatch

4@ 70%

2x3@ 75%

3 @ 78%

2 Pos clean (floor, mid thigh)

2 @ 77%

3 @ 81%

Strength:

Front Squat

3x4 @ 80%

3x4 @ 85%

Reverse Hyper

3x20

WOD:

"Gwen"

15-12-9 

Clean-and-Jerks (unbroken) (155/105)

For Time

5.1.2018

Tuesday

Skills and Drills:

Turkish Get Up w/ barbell

3 - 2 - 1 Ea Side

Climbing

BB CYCLING:

Clean

4x2 @ 78%

Snatch Balance

3 @ 70%

2x3 @ 75%

2x3 @80%

Strength:

Jerk from blocks

5x2 @ 80%

Hip EXT

5x10Add Weight

WOD:

Run 2miles

For Time

4.28.2018

Saturday

Skills and Drills:

PRACTICE for 10 minutes:

Roll to Handstand Push Up Progression Pt.1

Roll to Handstand Push Up Progression Pt.2

Roll to Handstand Push Up Progression Pt.3

http://gymnasticswod.com/content/mon-1228

BB CYCLING:

Snatch

2 @ 75%, 1 @ 80%, 1 @ 83%, 1 @ 85%, 1 @ 83%, 1 @ 80%

C& J

2 @ 75%, 1 @ 80%, 1 @ 83%, 1 @ 85%, 1 @ 83%, 1 @ 80%

Strength:

DB Row 4x12

GH Raise 4x10

Bench Press 5x5

WOD

For time —

Power cleans 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

50′ backward sled drag between rounds(115/95) (Each drag should take approximately 20 – 30 seconds. )

Men’s power clean weights 155, 185, 205, or 225 pounds

Women’s power clean weights 75, 95, 115, or 135 pounds

4.27.2018

Friday

Skills and Drills:

For QUALITY

3 ROUNDS:

7 Strict Deficit Handstand Push Ups with Wall

10 Bar Pull Ups

BB CYCLING:

2-pos Snatch. (floor,mid thigh)

2 @ 75%

3 @ 80%

Snatch Pull

5x5 @ 96%

Strength:

Back Squat

5x2 @ 75%

3x5 @ 80%

Reverse Hyper

3x20

WOD:

Complete 7 rounds of:

3 Thrusters (165/110)

5 Bar Muscle Ups

For time