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.

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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