FRIDAY, 26 August 2016

Warmup

Run 200M

Wrist Mobility  

1) Strict Handstand Push Ups x 3 *scale is standing DB strict press; no dip x 5

2) Frog Stand x 10-12 seconds

• 3 sets:

3) Pistols x 5 (each leg; add weight if able)

4) Glute-Ham Raises x 5

WOD

AMRAP 20 minutes:

8 Burpees

8 Toes-to-Bar

8 Box Jumps, 24/20”

COOL DOWN (10 Min)

Twisted Lizard

Hamstring and calves

Wrists and Shoulders

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THURSDAY, 25 August 2016

Warmup

Line drills 

*then*

2 set:

Inchworms x 5

Goblet Squats x 3

Then:

Burgener Warmup - Snatch

Warm Up Series: Overhead Squat, Snatch.

Strength/Skill

BEGINNER WEIGHTLIFTING (alternating sets)

1a) Snatch Grip Deadlift:  3 x 3

1b) Snatch Balance:  3 x 2

INTERMEDIATE WEIGHTLIFTING

Snatch Complex EMOM for 10 minutes:  1 Snatch Grip Deadlift + 1 Squat Snatch @ 75% Snatch 1RM

WOD

21-15-9 for time:

Squat Snatch, 95/65#

Chest-to-Bar Pull Ups

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WEDNESDAY, 24 August 2016

Warmup

Run 200M

Line drills w/ mobility

• 3 sets:

1) Muscle Up Ring Row x 3

2) YTW's  x 3

Strength/Skill

BEGINNER WEIGHTLIFTING (alternating sets)

1a) Mid-Hang Clean Pull:  3 x 2

1b) Scarecrow Clean: 3 x 2

INTERMEDIATE WEIGHTLIFTING

Clean & Jerk:  3 x 1 @ 90% C&J 1RM

WOD

5 rounds for time:

10 Power Cleans, 135/95#

10 Burpees

200m Run

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TUESDAY, 23 August 2016

Warmup

Line Drills with mobility

• 3 sets:

1) Push Ups x 3

2) Advanced Frog Stand OR Tuck Planche x 10-12 seconds

3) Good Mornings x 5

Strength/Skill

BEGINNER WEIGHTLIFTING

Front Squat:  3 x 3

INTERMEDIATE WEIGHTLIFTING

EMOM for 5 minutes:  1 Squat Clean & Jerk @ 85% C&J 1RM

WOD

 21-15-9 for time:

Deadlift, 225/155#

400m Run after each set of Deadlift.

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MONDAY, 22 August 2016

Warmup

Run 200M

• 2 sets:

1) KB/DB Press (light weight for warming up) x 3

2) Pistols x 5 (each leg; add weight if able)

3) Glute-Ham Raises x 3

4) Goblet Squats x 5

WOD

For time:

21-15-9

Thrusters, 135/95#

24-18-12

Chest-to-Bar Pull Ups

Dips

Strength/Skill

BEGINNER WEIGHTLIFTING

15 minutes - Practice the Heaving Snatch Balance

INTERMEDIATE WEIGHLIFTING

Squat Snatch:  3 x 1 @ 90% (same weight for all three sets)

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FRIDAY, 19 AUGUST 2016

Warmup

Row 300M

Inchworm without pushup (walk feet to hands)

Banded shoulder stretch x 30sec each

Pigeon Stretch x 30sec each

Couch Stretch x 30sec each

Strength/Skill

BEGINNER WEIGHTLIFTING

Practice The Push Jerk

INTERMEDIATE WEIGHTLIFTING

Part 1 of 4 for warming up for Snatch

5 sets:  1 Snatch Pull + 1 Snatch + 2 Overhead Squats @ 60% Snatch 1RM

WOD

4 rounds, EACH for time:

14 Burpees

7 Power Cleans, 135/95#

400m Run

- Rest 3 minutes between rounds.

• Post time for EACH round to whiteboard / comments.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

STRENGTH (if added to Main Session, perform last)

20 minutes to establish a 1RM Bench Press.

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THURSDAY, 18 AUGUST 2016

Warmup

Line Drills

WOD

 10 Rounds 1:1 work/rest ratio of:

200M Sprints

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WEDNESDAY, 17 August 2016

Warmup

Run 200M

1. Goblet Squats (athletes choice of weight)

2. 3 Minute Front Rack Mobility each side

2. KB Press (choose a weight to warm up the shoulders)

Fixing the Front Rack

Opening the Hips  

Strength/Skill

BEGINNER STRENGTH (alternating sets)

1a) Front Squat:  3 x 5

1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform more than 10 unbroken)

- Rest 1 min between all sets.

INTERMEDIATE STRENGTH (alternating sets)

1a) Front Squat:  3 x 5 @ 87.5% FS 1RM

1b) Supinated Grip Strict Pull Ups (“Chin Ups”):  3 x Max Effort (add weight if able to perform more than 10 unbroken)

- Rest 1 min between all sets.

WOD

5 rounds for time:

20 Ball Slams, 20/14#

50m Farmers Carry, 32/24kg (2x25m shuttle)

• Post time to whiteboard / comments.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE Main Session):

WEIGHTLIFTING (if added to Main Session, perform first)

20 minutes to establish a 1RM Clean & Jerk.

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TUESDAY, 16 August 2016

Warmup

Run 200M

• 5 sets:

1) Push Ups x 3

2) Pistols x 5 (each leg; add weight if able)

3) Glute-Ham Raises x 5

Strength/Skill

BEGINNER WEIGHTLIFTING

Practice The Push Jerk (sets of 5 reps up to challenging, but not max effort, sets)

INTERMEDIATE WEIGHTLIFTING

5 sets of the complex:  1 Clean Pull + 1 Clean + 2 Front Squats + 1 Jerk @ 60% Clean & Jerk 1RM

WOD

4 rounds, EACH for time:

Run 400m

14 Bar Facing Burpees

7 Power Snatch, 125/85#

Rest 1:1 (rest = time to complete round), but no more than 3 ½ minutes.

• Post time for EACH round to whiteboard / comments.

Extra Work (Add to Main Session or Complete 4+ hours AFTER Main Session):

CONDITIONING (if added to Main Session, REST 30 minutes after first conditioning then perform last)

Tabata Airdyne (Row if you do not have an Airdyne) for calories.

• Keep the fan moving slowly for rest intervals.

- Rest 5 minutes, then:

Accumulate as many Barbell Turkish Get Ups (alternating arms) as possible in 11 minutes.

• Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire eleven minutes.

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MONDAY, 15 August 2016

Warmup

Run 400M
Coaches choice of dynamic warmup (line drills)

Strength/Skill

BEGINNER STRENGTH

1) High Bar Back Squat:  3 x 5

2) Press:  3 x 5

- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH

1) High Bar Back Squat:  3 x 5 @ 77.5% HBBS 1RM

2) Press:  3 x 5 @ 77.5% Press 1RM

- Rest 1 minute between all sets.

WOD

10 minute ascending round AMRAP:

3 Hang Clean to Thrusters, 135/95#

3 Burpee Box Jump, 24/20”

3 Strict Pull Ups

6 Hang Clean to Thrusters, 135/95#

6 Burpee Box Jump, 24/20”

6 Strict Pull Ups

9 Hang Clean to Thrusters, 135/95#

9 Burpee Box Jump, 24/20”

9 Strict Pull Ups

12 reps…

• Continue along the rep scheme until time runs out.  Post rounds to whiteboard / comments.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

CORE / SKILL (alternating sets; if added to Main Session, perform last)

1a) Unbroken Toes-to-Bar:  3 x Max Effort – rest 60 sec.

1b) Freestanding Handstand Holds:  3 x 60 sec. – rest 60 sec.

1c) Reverse Hypers:  3 x 10 – very heavy, rest 60 sec.

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