Wednesday, May 1st

Skill:
3 Rounds
1 L-sit Rope Climb
10 Ring Dips
10 Pistols (5L/5R)

Strength:
Press 3x6

Metcon:
7 Rounds
7 Push Presses
7 Toes to Bar
21 Double Unders

Tuesday, April 30th

Skill Work:
3 Rounds
10 HSPUs
15 Pull-ups

Oly:
10 Minutes of
Power Snatch + OHS skill work

Metcon:
15 Rounds
1 Power Snatch
5 Bar-hop Burpees

Monday, April 29th

This week's squat schedule:
Monday, April 29th
Squat in Class

Thursday, May 2nd
Squat before Class
 

Skill Work:
3 Rounds
Max Pull-ups (up to 15)
5 Hang Snatches @ 50% of 1RM

Hatch Squat 3.1
Back Squat
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

Metcon:
"Air Force WOD"
20 Thrusters (95/65)
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpees on the minute, every minute.

Saturday, April 27th

Oly / Strength:
2 Power Cleans + 2 Push Presses

Clean Complex:
OTM 7
Clean + Hang Clean + Front Squat + Jerk

Metcon 1:
3 Rounds
7 Squat Clean Thrusters
14 Burpee Lateral Box Jumps

Metcon 2:
3 Rounds
7 HSPUs
14 Pull-ups

Friday, April 26th

Hatch Squat 2.2:
Back Squat
10 @ 60%
8 @ 70%
8 @ 75%
8 @ 80%


Strength / Oly:
1 Snatch + 2 Overhead Squats

Metcon:
"Nancy"
5 Rounds
400m Run
15 Overhead Squats

Thursday, April 25th

Oly:
On the Minute for 10 Minutes
2 touch-and-go Power Cleans
- work on your landing position. Don't go up in weight if you aren't catching the bar with the same foot position you would squat with.

Strength:
Deadlift 3x3

Metcon 1:
5 Rounds
5 Deadlifts
10 Burpees

Metcon 2:
3 Rounds not for time
Max Pull-ups
10 Evil Wheels

Wednesday, April 24th

Skill:
2 Rounds
Max Strict HSPUs + Max Kipping HSPUs
10 Pistols
10 Strict Piked Toes to Bar

Oly:
10 Minutes of
Clean & Jerk Practice
- then
On the minute for 7 minutes
1 Power Clean & 2 Split Jerks

Metcon:
10,9,8,7,6,5,4,3,2,1
DB Clean & Jerks
50ft run
10 Goblet Squats
50ft run

Tuesday, April 23rd

Skill Work:
2 Rounds
10 OHS
10 HSPUs
15 Pull-ups
 
Hatch Squat2.1

Back Squat
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%

Metcon:
15 Front Squats (95/65)
400m Run
15 Push Presses
400m Run
15 Thrusters
400m Run
15 Push Presses
400m Run
15 Front Squats

Monday, April 22nd

We'll be Squatting in Class this Tuesday, and before/after class on Friday

Oly:
Every 30 seconds for 4 minutes (9 reps)
1 Hang Snatch @ 75% of Snatch 1RM
 
"Filthy Fifty"

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (25/35 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Press, (35/45 pounds)
50 Good Mornings (45/35 pounds)
50 Wall Ball Shots, (14/20 pound ball)
50 Burpees
50 Double-Unders

Saturday, April 20th

Skill Work:
HSPUs & Freestanding Handstand Holds

Hatch Squat 1.2

Back Squat
1x10 @ 60%
1x8 @ 65%
1x8 @ 70%
1x8 @ 75%

Front Squat
1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 70%

Metcon:
Row 500m
21 Double KB Push Presses
21 Toes to Bar
Row 500m
15 Double KB Push Presses
15 Toes to Bar
Row 500m
9 Double KB Push Presses
9 Toes to Bar

Friday, April 19th

Warm-up:
10+ minutes of Snatch specific mobility work. 

Oly:
On the Minute for 12 Minutes
Snatch Pull + Snatch + Snatch

Metcon:
10 Presses
15 Overhead Squats
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

Use the heaviest weight you think you can strict press 10x in 1-2 sets, up to 115/75

Thursday, April 18th

Oly:
Power Clean & Jerk (split)
10 @ 65-80% of C&J 1RM

Strength:
Press 3, 3, 2, 2, 1, 1, 1

Metcon:
21 - 15 - 9
Push Presses
Pull-ups
Box Jumps

Wednesday, April 17th

For the next 12 weeks we are going to be running a modified Hatch Squat Program. This will involve squatting twice a week, often doing back and front squats in the same day. Every Monday I will list what days that week we are squatting, and if you are squatting in class (like today), or if you need to come early (or stay late) to squat before/after class (like this Saturday).

It is MUCH more important that you squat deep, fast, explosively, and with good technique, than it is to go heavy. Some days will be light and easy, other days will be very hard. Please don't go heavier than the listed percentages.

If you don't know your Back Squat 1RM, assume it is 20% than your recent heavy 3x6 back squat working weight. (so in my case, 290 x 1.2 = 348). It is smarted to round down 5-10% than it is to go too heavy.

Skill:
2 Rounds
15 Pull-ups
Max Strict Ring Dips (weighted if you can do 10+)
50 ft Prowler Push
50 ft Bear Crawl

Back Squat:
(warm-up, obviously)
1x10 @ 60% of Squat 1RM
1x8 @ 70%
1x6 @ 75%
1x4 @ 80%


Metcon:
4 Rounds
10 Back Squats (135 / 95)
15 Burpees
400m Run

Tuesday, April 16th

Skill:
3 Rounds
10 HSPU
15 Pull-ups
20 KB Snatches

Strength:
Deadlift + Hang Power Clean + Push Jerk 1

Metcon:
"DT"
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Monday, April 15th

FYI:
We'll be squatting on Wednesday and Saturday this week. Details on the 12 week squat cycle will be posted Tuesday evening. 

Oly:
2 Hang Cleans + 1 Jerk
7 sets @ 65%-80% of 1RM C&J
Start at 65%, and only go heavier when technique is solid.

Strength:
Bench Press 3x5

"Tabata This!"

Tabata Row
- Rest 1 minute
Tabata Squats
- Rest 1 minute
Tabata Pull-ups
- Rest 1 minute
Tabata Push-ups
- Rest 1 minute
Tabata Sit-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Saturday, April 13th

Reminder:
NO 11am class today!
We'll be in CF South Philly cheering on our competitors at the Festivus Games.

Strength:
Push Press 5

Metcon:
AMRAP in 10
7 Thrusters
7 Box Jumps
7 Hollow Rocks

After Party:
400m Run
5 minutes rest
400m Run

Friday, April 12th

Skill:
3 Rounds
5 HSPUs
10 Pull-ups
15 OHS

Strength:
Barbell Lunge 12 (6L / 6R)

Metcon:
5 Rounds
10 Toes to bar
10 1 Arm KB Swings (5L/5R)
10 Burpees

Thursday, April 11th

Skill:
3 Rounds
1 Rope Climb
10 HSPUs
50ft Prowler Push

Oly:
Hang Snatch 2

Metcon:
4 Rounds
7 Hang Snatches
14 Pull-ups

Wednesday, April 10th

Oly:
Power Clean & Push Jerk
@ 75% of Max C&J
1 rep every 30 Seconds for 3 minutes (7 reps)
- rest 2 minutes
AMRAP in 2 minutes

Strength:
Hex Bar Deadlift 5 (Fast, not maximally heavy)

Metcon:
400m Run
30 KB Swings
30 Push-ups
20 KB Swings
20 Push-ups
10 KB Swings
10 Push-ups
400m Run

Tuesday, April 9th

Skill Work:
2 Rounds
10 HSPUs
15 Pull-ups
15 GHDSUs
20 Pistols (10L / 10R)

Strength:
Front Squat 3x3

Metcon:
4 Rounds
30 Double Unders
20 Wallballs
10 Front Squats (115 / 80)

Monday, April 8th

Oly:

2 Hang Cleans + 1 Jerk
2 @ 65% of 1RM Clean & Jerk
2 @ 70%
2 @ 75%
2 @ 80%

Strength:
Press 3x5

Metcon:
3 Rounds
500m Row
21 Burpees
400m Run

Saturday, April 6th

Strength:
Power Clean 2
-3 HSPU between sets

Metcon 1:
10 Rounds
3 Power Cleans (135 / 95)
6 Push-ups
9 Squats

Metcon 2:
3 Round Sprint
5 Burpees
10 Toes to Bar
15 Wallballs

Metcon 3:
Row
Max meters in 2 minutes

Friday, April 5th

Strength:
Thruster 3

Metcon:
CrossFit Games Open 13.5
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.

Thursday, April 4th

Oly:
Snatch 7x1 @ 85% of 1RM

Strength:
50 ft Farmer's Walk

Metcon:
7 Rounds
7 Single Arm KB Swings L
7 Single Arm KB Swings R
7 Ring Dips
21 Double Unders

Wednesday, April 3rd

Oly:
Power Snatch 1 + OHS 2

Strength:
Back Squat 10

Metcon:
AMRAP in 12
10 Burpees
15 Wallballs
20 Lunges

Tuesday, April 2nd

Skill Work:
3 Rounds
5 HSPUs
5 Pistols L
5 Pistols R
2 Rope Climbs

Oly:
On the minute for 10 minutes
1 Power Clean & 2 Split Jerks

Metcon:
4 Rounds
10 Shoulder-to-Overhead
10 Toes to Bar
10 Box Jumps (step off)