Deload Week | Monday | 6.17.19

Skills and Drills:

Every 2 min for 6min : 2 UB Peg Board

Then, no rest

6 min EMOM: 1 Peg Board

*Modifications (performed on peg board]

1.Static Hold @ chest

2. Pull Ups w/ staggered pegs

3. 1 hole up (R/L) 1 hole down (R/L). Then 2 holes up… etc.

BB CYCLING:

Snatch from blocks 7x2 up to 75%

At or above Knee

WOD 2

Seven rounds for time of:

7 Deadlift (275/195)

7 Burpees

WOD 1

1k Ski

30 Strict HSPU

for time

Saturday | 6.22.19

Skills and Drills:

Donkey Kick into HS Walk

200ft or 15min

BB Cycling

1RM Snatch

1RM Power Clean & Jerk

WOD:

50 DB Snatch (70/53)

150m Suitcase Carry ( 75m L/R)

40 DB Snatch

150m Suitcase Carry ( 75m L/R)

30 DB Snatch

150m Suitcase Carry ( 75m L/R)

20 DB Snatch

150m Suitcase Carry ( 75m L/R)

10 DB Snatch

150m Suitcase Carry ( 75m L/R)

Saturday | 6.15.19

BB Cycling

15min to Est. Max for day of:

Snatch

5min Rest then,

15min to Est. Max for day of:

C&J

Every miss = 25 Wall Ball assessed immediately

Strength

Front Squat

7 @ 70%

7 @ 75%

3x5 @ 80%

1x7 @ 70

WOD 1

10 Rds

60sec on/ 30 sec off

100m Row

Max distance HS Walk

WOD 2

30-20-10 reps of:

Kettlebell snatch, left arm (53/35)

Kettlebell snatch, right arm (53/35)

C2B Pull-ups

For time.

Friday | 6.14.19

BB CYCLING:

5x2

Snatch Balance

Strength

Flat Footed Clean Pull

5x3 @ 90%

Bent Over Row

6x6

DB Bench Press

3x10

WOD 2

400m Dumbbell Farmer Carry (50/35)

Score is number of drops and time.

WOD 1

For time:

Run 1 mile

11 Muscle-up

Run 800 meters

9 Muscle-ups

Run 400m

7 Muscle-ups

Run 200m

5 Muscle-ups

Wednesday | 6.12.19

Skills and Drills:

50 Strict Ring Dip (Mod: Kipping)

Every Minute Perform 20 DU

10min Cap

BB CYCLING:

Power Clean

5x2 Up to 80%

Clean

5x2 Up to 90%

Strength

Back Squat

1x12 @ 70%

1x10 @ 75%

1x7 @ 80%

1x10 @ 70%

Reverse Hyper

3x15 @ 25% of BS

WOD:

100 ft. of legless rope ascent

Accumulate 2min in L-sit

50/45 Calorie Row

50/45 Calorie Bike

For time

Tuesday | 6.11.2018

Skills and Drills:

30 min of:

Rolling Out

Quad Smash w/ bb

Couch Stretch

BB CYCLING:

6x2 Jerk From Blocks

Strength

Floating Snatch Pull

6x3 @ 95%

WOD:

Complete as many rounds as possible in 15 minutes of:

7 Push press (135/95)

10 Power Clean (135/95)

15 GHD Sit-ups

(Barbell starts on ground)

Monday | 6.10.2018

Skills and Drills:

Sotts Press 4x8

OH Duck Walk 4x8 Steps (f/b)

BB CYCLING:

Hang Power Snatch

5x2

Power Snatch

5x2

Strength

Back Squat

1x6 75%

1x5 80%

1x4 85%

1x3 90%

1x4 85%

1x5 80%

1x6 75%

WOD:

For Time

100 Thrusters (135/95 lb)

1 Tire Flip to start and at the top of every minute

Modify as needed*

Raider G.P.P. Test Day 3 | 6.8.19

Test 8 | Max 7min cap

3 Rep Front Squat

Find Max

Test 9 | Upside Down 10min Cap

30 Strict HSPU

150ft HS Walk 5' Sections

For Time or Reps (60 reps)

Test 10 | Chipper 20min Cap

40 T2B

40 Ring Dip

40 GHD

50 Box Jump Over 24/20 [10 reps every 5' x 5 sets]

50 DU

40 Cal Row

40 - 10ft Wallball (20/14)

40 Power Clean (135/95) [5 reps every 5' x 8 sets]

For Time or Reps (340 reps)

Wednesday | 6.5.19

Skills and Drills:

30 Pistols on Box (15 ea. Side)

BB CYCLING:

Power Clean

5x2 Up to 80%

Clean

5x2 Up to 90%

Strength

Back Squat

1x12 @ 65%

1x10 @ 75%

1x7 @ 80%

1x10 @ 70%

Reverse Hyper

3x15 @ 25% of BS

WOD:

14min EMOM

7 rounds, for total reps, with 60 second at each exercise:

Thruster (95/65)

Strict Pull-ups

Score is total reps

Tuesday | 6.4.19

WOD 2

5 Rds

10 Strict Ring Dip

50 UB DU

1 Dip Penalty added for every break

For Time

BB CYCLING:

6x2 Jerk From Blocks

Strength

Floating Snatch Pull

5x4 @ 90%

WOD:

5 rounds for time of:

7 left-arm dumbbell rows (50/35)

7 right-arm dumbbell rows (50/35)

21 dumbbell bench presses (50/35)

500-m row

Monday | 6.3.19

Skills and Drills:

Sotts Press 4x8

OH Duck Walk 4x8 Steps (f/b)

BB CYCLING:

Power Snatch

5x2 Up to 80%

Snatch

5x2 Up to 90%

Strength

Back Squat

1x6 75%

2x5 80%

1x4 85%

2x5 80%

Reverse Hyper

3x15 @ 25% of BS

WOD:

"Rahoi"

Complete as many rounds as possible in 12 minutes of:

12 Box Jump (24/20)

6 Thruster (95/65)

6 Bar-facing burpees

Saturday | 6.1.19

BB CYCLING:

15min to Est. Max Snatch of Day

Missed Lift = 400m Run*

5min Transition

15min to Est Max CJ

Missed Lift = 400 Run*

*Penalty assessed immediately

Strength

Front Squat

9 @ 70%

7 @ 75%

3x5 @ 80%

Partner WOD

Five rounds for time of:

20 Deadlift (225/155)

20 Strict Pull-ups

20 Clean and jerk (135/95)

20 Knees to elbows

Friday | 5.31.19

BB CYCLING:

5x2

Snatch Balance

Strength

Clean Pull

5x2 @ 100%

WOD 2

Ski Erg

5 x 500m

Rest 90 sec

WOD 1

3 rounds for time:

12 left-hand DB Turkish get-ups (50/35)

12 right-hand DB Turkish get-ups (50/35)

3 legless rope climbs, 15-ft. rope

Wednesday | 5.29.19

Wednesday

Skills and Drills:


30 Pistols on Box (15 ea. Side)

BB CYCLING:

Power Clean

5x2 Up to 80%

Clean

5x2 Up to 90%

Strength

Back Squat

1x12 @ 60%

1x10 @ 70%

1x7 @ 75%

2x5 @80%

DB Bench Press

3x10 HAP

WOD

"Tyler"

Five rounds for time of:

7 Ring Muscle-ups

21 Sumo-deadlift high-pull (95/65)

Tuesday | 5.28.19

Tuesday

Skills and Drills:

200 DU

for time

6min Cap

Every break = penalty of 3 Reverse Burpee


BB CYCLING:

6x2 Jerk From Blocks


Strength

Flat Footed Snatch Pull

5x4 @ 90%


Bent Over Row

6x6

WOD:

5 Rds

.5 mile bike

21 Hip Ext

21 GHD Sit up

For Time

A Word From Coach.... | Mini Cycle 5 | Monday | 5.27.19

Happy Memorial Day! I will be out of town this weekend so the last day of Raider G.P.P Testing will be Saturday June 8th.

Purpose of Mini-Cycle #5-#7 (12-weeks)

In this cycle(s) you will be squatting 3x a week. This is going to be an aggressive squat cycle and I need you all to do the squats that are programmed. You will notice the Skillz and Drillz have slowed down and are now being combined with other WODS. With the advancement of your fitness, the needs are changing, and the programming is adapting to that. You can complete the programming in any order you want. If you are limited by time or beat up, this is the priority of programming:

  1. Squats

  2. WOD 1

  3. Skillz & Drillz

  4. BB Cycling

  5. Strength & Accessory work

  6. WOD 2

Tip of Month

Weak bodies reflect weak minds. If there’s something programmed you don’t want to do, DO THAT FIRST. Stop the Excuses. Attack your weaknesses. Create new thought patterns. Doing, not thinking, will strengthen your mental game. Be a Doer.

Skills and Drills:

Sotts Press 4x8

OH Duck Walk 4x8 Steps (f/b)

BB CYCLING:

Power Snatch

5x2 Up to 80%

Snatch

5x2 Up to 90%

Strength

Back Squat

3x6 75%

2x5 80%

2x5 75%

WOD:

"MURPH"

1 mile Run

100 Pullups

200 Pushups

300 Squats

1 mile Run

20# Vest Men

14# Vest Women

Raider G.P.P Test Day 2| Saturday | 5.25.19

Raider GPP Test Day 2

Test 4 | “Complex” 7min

1 Power Snatch

3 Hang Snatch

5 OHS

W/O dropping bar. No Straps. Only allowed to pause in Hang or OH position.

For Load

Test 5 | “Climb” 10 min Cap

20- 15' Rope Climb

For time

Test 6 | “Carry”

Sand Bag Carry (150/100 Rogue Bag)

For Distance (w/o dropping, in 10’ sections, 50’ total)

—2min Rest—

Test 7 | ” Run”

1.5 mile Run

For Time

Friday | 5.24.19

Skills and Drills:

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

Strength:

FS

3x3 @ 80%

WOD:

3 rounds for time of:

5 strict muscle-ups

1 minute of L-sit

no rest then,

3 rounds for time of:

15 Ring Rows (Feet on a bench)

60ft Handstand Walk

WOD 2

Ski Erg

3 x 1000m

Rest 3min

Wednesday | 5.22.19

Strength

6-5-4-3-2-1-2-3-4-5-6

DB Bench Press

Single DB Bent over Row

Alternating movements

WOD 1

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a

re-grip off the floor is a foul. No

dumping. Use same load for each

set. Rest as needed between sets.

Score is load and time.

WOD 2

30 Cal Row

30 GHD

25 cal row

25 GHD

20 Cal Row

20 GHD

15 Cal Row

15 GHD