A. Cleans from Blocks - See April 17, 2014
Advanced: go to a max and then do 1 set of doubles at 10-20 lbs less
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5, 5
B. For Time:
New 435 meter route
2 Rounds of:
12 Box Jumps 20/24"
12 clapping push ups
100 meter sled pull 95/135 lbs
50 shoulder taps
Sunday, April 27, 2014
Saturday, May 3, 2014
A1. Snatch From Blocks - See Monday, April 21, 2014
Beginners: 5, 5, 5, 5 (power is fine)
Intermediate: 3, 3, 3, 3
Advanced: 1 RM in 20 minutes and 1 set of doubles at approx. 15-20 lbs lighter.
A2. HSPU - See April 7, 12 and 22, 2014
Back to Wall HSPU (strict)
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
Rest 60 sec.
NOTE: Make sure you follow the tempo for the hspu as well as the back squats.
I want VOLUME on the HSPU today, so if you have 1 set that you only hit 4 on, that is ok, but if you are consistently hitting 4 it is too intense.
Rest ONLY 45 sec between movements.
B. 3 Rounds for Time:
DB or KB squats 35/55 lbs (must hold two KB or DB) x 15
Muscle ups x 3/5
High Hang (Tall) Power cleans x 7 95/135 lbs
Beginners: 5, 5, 5, 5 (power is fine)
Intermediate: 3, 3, 3, 3
Advanced: 1 RM in 20 minutes and 1 set of doubles at approx. 15-20 lbs lighter.
A2. HSPU - See April 7, 12 and 22, 2014
Back to Wall HSPU (strict)
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
Rest 60 sec.
NOTE: Make sure you follow the tempo for the hspu as well as the back squats.
I want VOLUME on the HSPU today, so if you have 1 set that you only hit 4 on, that is ok, but if you are consistently hitting 4 it is too intense.
Rest ONLY 45 sec between movements.
B. 3 Rounds for Time:
DB or KB squats 35/55 lbs (must hold two KB or DB) x 15
Muscle ups x 3/5
High Hang (Tall) Power cleans x 7 95/135 lbs
Friday, May 2, 2014
A. Front Squats
Session 1-6
Beginners: @ 32x2
Advanced @ 30x1
4 sets
B. Toes to Bar x 12 AFAP
Sled Pulls 95/135 lbs x 30 meters
Start every 3 minutes for 7 sets
Session 1-6
Beginners: @ 32x2
Advanced @ 30x1
4 sets
B. Toes to Bar x 12 AFAP
Sled Pulls 95/135 lbs x 30 meters
Start every 3 minutes for 7 sets
Thursday, May 1, 2014
A. 3 position clean
Beginners - 3. 3. 3. 3
Intermediate and Advanced: 2. 2. 2. 2 x 4 sets
clean grip deadlift plus tall power clean plus hang clean
Check your weights from last week on April 17, 2014. The advanced and Intermediate have to do a bit more volume so make sure you take that into account.
Rest 2 minutes
B. 1 min thrusters 35/45 lbs
1 min burpees
1 min KB snatch (30 sec in each hand)35/55 lbs
1 min rest
4 sets
Beginners - 3. 3. 3. 3
Intermediate and Advanced: 2. 2. 2. 2 x 4 sets
clean grip deadlift plus tall power clean plus hang clean
Check your weights from last week on April 17, 2014. The advanced and Intermediate have to do a bit more volume so make sure you take that into account.
Rest 2 minutes
B. 1 min thrusters 35/45 lbs
1 min burpees
1 min KB snatch (30 sec in each hand)35/55 lbs
1 min rest
4 sets
Wednesday, April 30, 2014
A1. Snatch High Pulls
See April 19, 2014
Advanced: 5, 5, 5: Your first working set should be at your max snatch weight. Go up approx. 10 lbs each set.
Intermediate: 5, 5, 5 - Base your first working set off your 3RM snatch and go up 10 lbs each set.
Beginner: 5, 5, 5 - Base your first working set off the most you have snatched and go up 10 lbs each set.
Rest 30 sec ONLY
A2. Ring Dips - See April 14
Advanced: Support hold ring dips @ 31x1 x 2-5 reps x 4 sets
Intermediate: 2-5 ring dips @ 31x1 x 4 sets
Intermediate 2: 2-5 bar dips @ 31x1 x 4 sets
Beginner: tricep bench dips @ 51x1 x 5 reps x 4 sets
Rest 60 Sec Only
B. Sprint 20 meters x there and back three times = 120 meters. Must touch ground at each end except on last 20 meters.
OHS x 8 95/135 lbs
Rest 3 minutes
4 sets
See April 19, 2014
Advanced: 5, 5, 5: Your first working set should be at your max snatch weight. Go up approx. 10 lbs each set.
Intermediate: 5, 5, 5 - Base your first working set off your 3RM snatch and go up 10 lbs each set.
Beginner: 5, 5, 5 - Base your first working set off the most you have snatched and go up 10 lbs each set.
Rest 30 sec ONLY
A2. Ring Dips - See April 14
Advanced: Support hold ring dips @ 31x1 x 2-5 reps x 4 sets
Intermediate: 2-5 ring dips @ 31x1 x 4 sets
Intermediate 2: 2-5 bar dips @ 31x1 x 4 sets
Beginner: tricep bench dips @ 51x1 x 5 reps x 4 sets
Rest 60 Sec Only
B. Sprint 20 meters x there and back three times = 120 meters. Must touch ground at each end except on last 20 meters.
OHS x 8 95/135 lbs
Rest 3 minutes
4 sets
Tuesday, April 29, 2014
A1. Back Squats Session 1-6. Start Round 2 if you have completed Round 1.
4 sets @ 32x2 ; rest 60 sec.
A2. Strict Pulling
Advanced: 2, 2, 2, 2 weighted chin ups (absolutely no kipping); rest 90 sec.
Intermediate: chin ups or pull ups 3-5 reps x 4 sets; rest 90 sec.
Beginner: elevated ring rows if possible @ 31x1 x 5 reps x 4 sets; rest 90 sec.
B. On the minute, do 5 kipping chest to bar pull ups until you hit 200 double unders or hit 7 minutes, whichever comes first.
May use a band for kipping pull ups IF you have a 30 sec eccentric chin up.
Striving to get a double under? Reduce the reps.
Don't care about double unders? do 300 single unders or less
4 sets @ 32x2 ; rest 60 sec.
A2. Strict Pulling
Advanced: 2, 2, 2, 2 weighted chin ups (absolutely no kipping); rest 90 sec.
Intermediate: chin ups or pull ups 3-5 reps x 4 sets; rest 90 sec.
Beginner: elevated ring rows if possible @ 31x1 x 5 reps x 4 sets; rest 90 sec.
B. On the minute, do 5 kipping chest to bar pull ups until you hit 200 double unders or hit 7 minutes, whichever comes first.
May use a band for kipping pull ups IF you have a 30 sec eccentric chin up.
Striving to get a double under? Reduce the reps.
Don't care about double unders? do 300 single unders or less
Monday, April 28, 2014
A. Clean and Jerk - see April 14 and April 12, 2014
Advanced - Go to a daily max in 20 min. 1 set of doubles = 30 min
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 (push jerk)
B. 4 Rounds for Time:
Push Press x 12 85/135 lbs
Kipping Muscle Ups x 3/5
Jumping Split Squats x 20
Muscle up progressions -
Can do banded muscle up as long as they can achieve a full lock out and start from full extension.
IF you are doing tomorrow's wod, ONLY do 3 ring dips or bar dips (may use the orange band but nothing heavier)
If you are not doing tomorrow's wod, please do: 7 kipping pull ups and 3 ring dips as a substitution for the muscle ups
Advanced - Go to a daily max in 20 min. 1 set of doubles = 30 min
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 (push jerk)
B. 4 Rounds for Time:
Push Press x 12 85/135 lbs
Kipping Muscle Ups x 3/5
Jumping Split Squats x 20
Muscle up progressions -
Can do banded muscle up as long as they can achieve a full lock out and start from full extension.
IF you are doing tomorrow's wod, ONLY do 3 ring dips or bar dips (may use the orange band but nothing heavier)
If you are not doing tomorrow's wod, please do: 7 kipping pull ups and 3 ring dips as a substitution for the muscle ups
Sunday, April 20, 2014
Sunday, April 27, 2014
A. TGU
Advanced: In 15 minutes, take a KB in each hand and do 3, 3, 3, 3
Intermediate/beginner: Single arm Kettlebell 3, 3, 3, 3
If movement is solid, go up in weight with each set.
B. Sled pulls with rope x 40 feet
10-15 clapping push ups/regular push ups/elevated push ups
Rest 90 sec.
5 sets
Advanced: In 15 minutes, take a KB in each hand and do 3, 3, 3, 3
Intermediate/beginner: Single arm Kettlebell 3, 3, 3, 3
If movement is solid, go up in weight with each set.
B. Sled pulls with rope x 40 feet
10-15 clapping push ups/regular push ups/elevated push ups
Rest 90 sec.
5 sets
Saturday, April 26, 2014
A. Advanced: Max clean and jerk and 1 set of doubles at 15-20 lbs less.
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
B. Row 300 meters (if it is nice out, pull the rowers out into the astro turf space).
shuttle sprint 20 x 6 = 60 meters (must touch ground at each end except for last line).
10 burpees
Rest 3 minutes
4 sets (advanced might only have time for 3 sets).
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
B. Row 300 meters (if it is nice out, pull the rowers out into the astro turf space).
shuttle sprint 20 x 6 = 60 meters (must touch ground at each end except for last line).
10 burpees
Rest 3 minutes
4 sets (advanced might only have time for 3 sets).
Friday, April 25, 2014
A. Snatch Balance
Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3
Intermediate/Advanced: work up to 50-60% of your max snatch x 5 reps x 3 sets.
B. Kipping Muscle ups x 7
KB Swings x 20 35/55 lbs
OH Stationary Lunges x 20 25/45 lbs
Kipping Muscle Ups x 5
KB Swings x 25
OH Stationary Lunges x 20
Kipping Muscle ups x 3
KB Swings x 30
OH Stationary Lunges x 20
Intermediate: 3 banded muscle ups
Reduce reps/weight if necessary.
No Muscle up, but you have pull ups and ring dips/bar dips? Do 5 kipping pull ups and 3 ring dips/bar dips. (No Bands on bar or ring dips).
Not ready for kipping chin ups and dips? do 3 ring rows and 2 push ups if you didn't do them yesterday.
Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3
Intermediate/Advanced: work up to 50-60% of your max snatch x 5 reps x 3 sets.
B. Kipping Muscle ups x 7
KB Swings x 20 35/55 lbs
OH Stationary Lunges x 20 25/45 lbs
Kipping Muscle Ups x 5
KB Swings x 25
OH Stationary Lunges x 20
Kipping Muscle ups x 3
KB Swings x 30
OH Stationary Lunges x 20
Intermediate: 3 banded muscle ups
Reduce reps/weight if necessary.
No Muscle up, but you have pull ups and ring dips/bar dips? Do 5 kipping pull ups and 3 ring dips/bar dips. (No Bands on bar or ring dips).
Not ready for kipping chin ups and dips? do 3 ring rows and 2 push ups if you didn't do them yesterday.
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