WEDNESDAY, 7 September 2016

Warmup

• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:

1) Strict Pull Ups x 5 (band assisted, if necessary)

2) Hanging Knee Raises (beginner) / Knee-to-Elbows x 5

3) Kettlebell Swings x 10, 16/12kg

CONDITIONING

21-15-9-9-15-21 for time:

Deadlift, 195/135#

Burpees

BEGINNER / INTERMEDIATE SKILL

10 rounds for time total time:

30 Double Unders

- Rest 1 minute between rounds.

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

AGILITY

Hurdle Hops:  6 x 4 - Face a series of four hurdles; using a two-foot take off and landing, bound over all four without pausing; all hurdles set at the same height; work to a max height.

STRENGTH

12 minutes to establish a 5RM Sumo Deadlift.

MUSCULAR ENDURANCE TEST

Thrusters:  Establish a 20-rep Max - no pausing/stopping anywhere.

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TUESDAY, 6 September 2016

Warmup

Coach's choice of dynamic/mobility warm up either prior to, or including, the following movements:

• 3 sets:

1) Push Ups / Ring Push Ups x 5 (beginner = floor, intermediate = rings)

2) Overhead Squats x 5, 20/15kg bar (beginner, PVC)

3) Kettlebell Deadlift x 10, 24/16kg

CONDITIONING

AMRAP 20 minutes, continuing as high up the rep ladders as possible:

1-2-3-4-5-6-7…

Power Cleans, 185/125#

2-4-6-18-10-12-14…

Chest-to-Bar Pull Ups

Ring Dips

• If you are able to perform Muscle Ups, scale up to the 1-2-3-4-5-6-7… ascending protocol for both movements.

BEGINNER WEIGHTLIFTING

1) Snatch Balance:  5 x 2

2) EMOM for 10 minutes:  1 Front Squat

• “EMOM” means “Every Minute On the Minute”, for ten (10) minutes, perform one Front Squat at a challenging weight that allows you to perform all ten reps with perfect form.

INTERMEDIATE WEIGHTLIFTING

1) Snatch:  5 x 1 @ 90% Snatch 1RM

2) EMOM 10 minutes:  1 Front Squat @ 80% FS 1RM

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

WEIGHTLIFTING

3 sets:  1 Power Clean + 2 Front Squats + 1 Jerk – as heavy as possible with no misses.

GYMNASTICS TEST

3 attempts:  Max Distance Handstand Walk

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FRIDAY, 2 September 2016

Warmup

Run 400M

• 3 sets:

1) ”L” Pull Ups (or variation) x 3-5

2) Wide Grip Muscle Up Rows x 2 (swap with Butterfly Kips if not yet proficient)

• 3 sets:

4) L-Sit on Parallettes x 10 seconds

5) Reverse Leg Lift Headstands / Reverse Leg Lift Wall Handstands x 3

TRACK SESSION

1) 6 x 40m, rest as needed.

2) 5 x 60m, rest as needed.

3) 4 x 100m, rest as needed.

4) 3 x 200m, rest as needed.

GYMNASTICS

3 Rounds for max reps:

1 minute Muscle Ups (Substitute 3 Chest-to-Bar Pull Ups + 3 Ring Dips if unable to perform MUs)

1 minute Box Jumps, 30/24"

1 minute 5m Bear Crawl (set up 2 cones 5 meters apart; every time you go around a cone equals one rep)

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

WEIGHTLIFTING

3 sets:  Max Effort Unbroken Cleans, 225/155# - All reps must be touch & go; no resting in the hang.

STRENGTH

21-15-9 for time:

Unbroken Back Squats, 225/155# - You must break between each set; if you are unable to complete the prescribed reps in a set you must re-start that set.

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THURSDAY, 1 September 2016

Warmup

• 5 sets:

1) Handstand Push Ups x 3

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

• 3 sets:

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

4) Glute-Ham Raises x 5

Strength/Skill

BEGINNER WEIGHTLIFTING

Overhead Squats:  5 x 5

• Lighter and lower = better.

INTERMEDIATE WEIGHTLIFTING

Pause Overhead Squats:  5 x 5 @ no more than 60% OHS 1RM; 3-5 second pause at the "rock" bottom of each rep.  

• Lighter and lower = better.

WOD

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

Jerk, 185/125# (no racks)  

2-4-6-8-10-12-14-16-18-20 reps:

Pull Ups

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

CONDITIONING

Row 5 rounds for distance & calories:

40 seconds “Hard”

20 seconds “Easy” – just keep the flywheel moving.

CORE

3 sets, not for time:

30 Back Extensions

20 GHD Sit Ups

10 Strict Toes-to-Bar

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WEDNESDAY, 31 August 2016

Warmup

Run 200M

3 Minute Front Rack Mobility  

• 3 sets

Goblet Squats x 3 (athletes choice)

Good mornings x 5

Snatch Grip Behind-the-neck press x3

Strength/Skill

BEGINNER WEIGHTLIFTING

1) Snatch Grip Deadlift:  4 x 4

2) Front Squat:  3 x 6

INTERMEDIATE WEIGHTLIFTING

1) 4 sets:  Power Snatch + Hang Squat Snatch + Squat Snatch + Overhead Squat - pick a challenging weight you can perform the complex with no misses.

2) Front Squat:  3 x 6 @ 72.5% FS 1RM

CONDITIONING

3 rounds for time:

500m Row (Intermediate) / 400m Run (Beginner)

12 Burpees

21 Box Jumps, 24/20" (Games standards)

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

WEIGHTLIFTING

3 sets:  3-Position Pause Clean & Jerk

• Super slow Clean Pull to an inch below the knees, then pause for 2 full seconds.  Continue pulling to an inch above the knees, then pause for 2 full seconds.  Continue with a super slow pull to mid-thigh, pause for 2 full seconds, then Squat Clean the weight.  Follow the Squat Clean with one Split Jerk.

GYMNASTICS

EMOM for 12 minutes:

Odd:  3 Muscle Ups + 6 Handstand Push Ups

Even:  Max Effort L-Sit

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TUESDAY, 30 August 2016

Warmup

• 5-7 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:

• 3 sets:

1) Headstand Push Ups (freestanding) OR Strict Handstand Push Ups x 3

2) Frog Stand x 10 seconds

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

4) Glute Ham Raises x 5

WOD

3 rounds for time:

10 Chest-to-Bar Pull Ups

10 Front Squats, 145/105#

10 Burpees

BEGINNER/INTERMEDIATE SKILLS

EMOM for 20 minutes:

Odd:  10 Wall Balls, 20/14#

Even:  40 Double Unders

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

STRENGTH

Good Mornings:  8 x 3, heavy

WEIGHTLIFTING

15 minutes to set a 20-Rep Max Jerk (target approximately 67.5% Jerk 1RM)

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MONDAY, 29 August 2016

Warmup

• 5 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:

• 3 sets:

1) Pull-Ups x 3-5

3) Frog Stand x 10 seconds

3) L-Sit on Parallettes x 10 seconds

4) wall walks x 3

Strength/Skill

BEGINNER WEIGHTLIFTING

1) Snatch Grip Behind the Neck Push Press:  5 x 3

2) Front Squat:  3 x 3

INTERMEDIATE WEIGHTLIFTING (This is NOT superset-perform Snatch, then Squats)

1) Snatch:  12 minutes to set 1RM Snatch from the Low Hang (below the knees, but off the floor)

2) Pause High Bar Back Squat:  8 minutes to work up to a heavy single rep High Bar Back Squats with 3-5 second pause at the bottom (these should not be a true 1RM attempts)

WOD

As many rounds as possible in 20 minutes:

6 Hang Power Cleans, 135/95#

12 Box Jumps, 24/20”

18 Ab-Mat Sit Ups

• Post rounds to whiteboard / comments.