Monday | 7.15.19

Strength

GH Raise

6x5 (no bend in hip)

Snatch Pull

6x2 @ 110%

WOD

3 rounds of:

Rope climb, legless ascent and descent (15ft)

21 strict push-ups

(chest to ground, feet on 20-in. box)

then,

2 mile on echo bike

For Time

Saturday | 7.13.19

BB Cycling

Snatch

Every 2min for 7 rds

Every miss is 10 Bar Facing Burpee Over Bar

WOD 1

3 Rds

25 GHD

100ft HS Walk

WOD 2

Complete 30 Snatch

0:00-3:00

15/12 Cal on Bike

1 20' Rope Climb

Max reps of

Snatch (155/105)

4:00-7:00

15/12 Cal on Bike

1 20' Rope Climb

Max reps of

Snatch (155/105)

8:00-11:00

15/12 Cal on Bike

1 20' Rope Climb

Max reps of

Snatch (155/105)

12:00-Finish

15 Cal on Bike

1 20' Rope Climb

Max reps of

Snatch (155/105)

Friday | 7.12.19

WOD

21-18-15-12-9-6-3

Thruster (95/65)

Pull-ups

For time

Strength

1) Def Clean Pull 2in

6x2 @ 105%

2) Front Squat

5x4 @ 82.5%

3)Reverse Hyper

3x15 @ 25% of BS

4a) 5x5 Bench

4b) 5x5 BB Bent over Row

alternating

Wednesday | 7.10.19

WOD:

Complete as many rounds as possible in 15 minutes of:

5 strict muscle-ups

10 single-leg squats, alternating

BB CYCLING:

Power Clean + Hang Power Clean

5 sets above 70%

Clean + Hang Clean

5 sets above 80%

Strength

1) Back Squat

1x10 70

1x10 75

1x10 80

1x10 75

2a) 5x2 Weighted Pull Up

2b) 5x2 Weighted Ring Dip

3) Reverse Hyper

3x15 @ 25% of BS

Tuesday | 7.9.19

WOD:

Dumbbell Power Snatch

20 right, 20 left (70/55)

15 right , 15 left (70/55)

10 right , 10 left (70/55)

5 right, 5 left (70/55)

After every set of Snatch complete

3 Stone Cleans (145/115)

For Time

BB CYCLING:

6x2 Push Press

6x2 Jerk From Blocks

Strength

1)Def Snatch Pull 2in

6x2 @ 105%

2A) 5x8 DB Row

2B) 5x8 DB Bench

alternating

WOD 2

4 Rds

500m Row

rest 2min

for time

Monday | 7.8.19

WOD

Seven rounds for time of:

5 DB Push Press (70/50)

10 Pull-ups

20 DB Box Step-ups (24"/20") (50/35)"

Use one DB hold anyway

Alternate feet every rep

BB CYCLING:

Power Snatch off blocks

5x2 above 70%

Snatch off blocks

5x2 above 80%

Strength

Back Squat

1x5 80%

1x3 85%

1x2 90%

1x1 93%

2x1 95%

1x1 90%

1x2 85%

1x3 80%

Reverse Hyper

3x15 @ 25% of BS

Saturday | 7.6.19

BB Cycling

Clean + Jerk

Every 2:30min for 7 rds

Every miss is 10 Bar Facing Burpee Over Bar

WOD 2

5 Rds

10 Box Jump (30/24)

5 Devil Press (50/35)

5 Paralette HSPU (ABMAT/ 25#+ABMAT)

WOD 1

10 Strict MU

15 Bar MU

10 Ring MU

Friday | 7.5.19

Partner WOD

4 rounds for time of:

4 Rope climbs (15ft)

30 Wallball shots (20/14)

50 Kettlebell swings (53/35

70 Double-unders

Strength

1) Front Squat

1x5 75%

1x5 80%

3x3 85%

1x5 80%

1x5 75%

2a) 5x5 Bench

2b) 5x5 BB Bent over Row

alternating

3)Floating Clean Pull

5x3 @ 100%

Wednesday | 7.3.19

FYI: Programming below is assuming your are working out tomorrow for July 4th Hero WOD.

WOD

(During Class: Please do on the back rig, do not disturb class)

50 T2B

Every Min Perform(Including 1st min)

10 Target Burpee (6in)

For Time

8min Cap

BB CYCLING:

Power Clean + Hang Power Clean

5 sets Above 70%

Clean + Hang Clean

5 sets Above 80%

Strength

1a) Weighted Pull Up 6x3

1b) Weighted Ring Dip 6x3

2)Back Squat

1x10 @ 70%

1x10 @ 75%

1x8 @ 80%

1x10 @ 75%

3)Reverse Hyper

3x15 @ 25% of BS

Tuesday | 7.2.19

WOD

Skyline Sprint Triatholon

Row 3,000m

Bike 3 Miles (Echo Bike)

Run 1.5 mile

For Time

BB CYCLING:

6x2 Push Press

6x1 Jerk From Blocks

Strength

1) Def Snatch Pull

5x3 @ 100%

2a). 5x8 DB Row

2b). 5x8 DB Bench

alternating

Word from Coach | Monday | 7.1.19

Word from Coach…

Okay job on the squat cycle so far, but not great.

1) Reverse Hypers are not a suggestion

2) Post on Scoreboard

3) Squat 3x a week, that is priority.

Again, your fitness may temporarily suffer and you will feel sluggish. This is okay and its a part of the process.

Important - Programming Order

1) Programming will now be completed in the order it is posted.

2) I want competitors to now complete WOD 1 with the class in its entirety.

There will be exceptions of course. A lot of the warm up and progressions are being missed out by many of you. And for all of you who already do the whole class already, I see you. ;) . Give it a week, if you have any issues or constructive advice with this please come to me.

Additional Programming

1) Introduce yourself to a new person everyday

2) Help new athletes

3) Have fun!

4) Please go into Raiders GroupMe and “like” my “Word from Coach” post, to confirm you read and understand everything above.

Monday

WOD

2 rounds for time of:

Two Handed DB Lunge 100 ft. (50/35)

100ft. Handstand walk

50 strict pull-ups

50 push-ups

BB CYCLING:

Power Snatch off blocks

5x2 Above 70%

Snatch off blocks

5x2 Above 80%

Strength

Back Squat

2x5 80%

2x3 85%

3x2 90%

1x3 85%

1x5 80%

Reverse Hyper

3x15 @ 25% of BS

Saturday | 6.29.19

BB Cycling

10 Rds Every 90sec Complete

25 DU

1 Snatch working up to Max

Miss Penalty - Additional 25 DU added to next round

Strength

a. 5x5 Bench

b. 5x5 BB Supinated Bent over Row

alternating

WOD:

"Power Grace"

30 reps

Power Clean & Jerk (135/95)

For Time

rest 2min

WOD 2

100 Bar Facing Burpees For Time

Every 20 Burpees move to next cone

Friday | 6.28.19

Strength

Def Clean Pull

5x3 @ 95% 2in

Front Squat

5x5 80%

Reverse Hyper

3x15 @ 25% of BS

WOD 1

40 T2B

Every Min Perform(Including 1st min)

10 Target Burpee (6in)

WOD 2

4 rounds for time, alternating arms each round, of:

10 single-arm squat snatches (50/35)

8 single-arm rows (50/35)

6 single-arm push presses (50/35)

4 single-arm Turkish get-ups (50/35)

Wednesday | 6.26.19

Skills and Drills:

5x10

Ghd Situp

Weighted Hip Ext

Alternating

BB CYCLING:

1 Power Clean + 1 Hang Power Clean

5 sets Up to 80%

1 Clean + 1 Hang Clean

5 sets Up to 90%

Strength

Back Squat

1x10 @ 65%

1x10 @ 75%

1x7 @ 80%

1x10 @ 75%

Reverse Hyper

3x15 @ 25% of BS

WOD:

Handstand walk 400 meters

then,

10 rounds of

5 cal on Echo bike Legs only

5 cal on echo bike arms only

Tuesday | 6.25.19

Skills and Drills:

Shoulder Band Activation (black bag in comp room)

BB CYCLING:

6x2 Jerk From Blocks

Strength

1.Floating Snatch Pull

5x3 @ 95%

2 a. 5x8 DB Row

2b. 5x8 DB Bench

alternating

WOD:

For time:

Row 2K

50 KBS 53/35

Row 1K

35 KBS

Row 500 meters

20 KBS

Mini-Cycle 5 | Monday | 6.24.19

Skills and Drills:

a. 5x3 Weighted Pull Up

b. 5x3 Weighted Ring Dip

Alternating

BB CYCLING:

Power Snatch off blocks

5x2 Up to 80%

Snatch

5x2 Up to 90%

Strength

Back Squat

1x5 75%

1x5 80%

5x3 85%

1x5 80%

Reverse Hyper

3x15 @ 25% of BS

WOD:

"Erin"

Five rounds for time of:

15 Dumbbells split clean (40/30)

21 Pull-ups

Friday | 6.21.19

Skills and Drills:

5rds

5 GH raise

10 GHD situp

BB Cycling

Work up to 85% Snatch

Strength:

FS

3x3 @ 85%

WOD:

For time:

50 Wall-ball (30/20)

30 Strict Pull-ups

30 Wall-ball (30/20)

20 Strict Pull-ups

20 Wall-ball (30/20)

15 Strict Pull-ups

Wednesday | 6.19.19

Skills and Drills:

Accumulate 5min

D-ball Hold (above belly button) 100/70

Every Drop 30 Wall Balls Performed Immediatley after.

Score: Total WallBalls

BB CYCLING:

4 sets to find max

3 Clean Pull + 3 Power Clean + 3 Hang Clean

WOD 1

For time:

30 Strict Muscle-ups

WOD 2

W-up Rowing

Without stopping

400m @ 60%

100m @ 90%

300m @ 60%

100m @ 90%

200m @ 60%

100m @ 90%

Rest as needed

then,

Establish New PR: 500m Row

Rest as needed