A) OH Squat @31X1 (3sec down/1sec pause/Explode up/1sec pause at top); 4-6 x 4; Rest 3 min
B1)Weighted DB lunges 20 x 4; Rest 60sec
B2) Jump squats 30sec AMRAP x 4; Rest 2 Minutes
C)10 Rds:
20 Seconds Max KB swing
60 Seconds Rest
-Rest 8 Minutes
10 Rds:
20 Seconds Max AB
60 Seconds Rest
*Try to get the same reps as last week ....you have less rest let's see if you can keep up !!!
Monday, May 30, 2016
Wednesday 6/1
A) 10 Minutes to work on HS walking/Kipping HSPU *Spend more time on where you are lacking
B)10 Minute AMRAP:
10 HSPU
10 Cal AB
10 KB snatch 53/35
-Rest 5 Minutes
10 Minute AMRAP:
15 Box jumps 30/24
30 Second plank
25 Dubs
B)10 Minute AMRAP:
10 HSPU
10 Cal AB
10 KB snatch 53/35
-Rest 5 Minutes
10 Minute AMRAP:
15 Box jumps 30/24
30 Second plank
25 Dubs
Sunday, May 29, 2016
Week of 5/30-6/4
Alright everyone wants to do murph ....great workout if you are going to recover properly. So heres the deal....If you are going to do Full murph I want you to take 2 active recovery days then just pick back up with programming. Not letting yourself recover from something that extensive could be detrimental to our progress! Everyone else HALF murph will do :)
Friday, May 27, 2016
Saturday 5/28
A) Snatch x1 with 3 second pause just above knee
B) 6 Minute AMRAP: x3 w/ 3 minute rest between rds
800m run Buy in then:
15 HP Snatch 95/65
3 Pistols each
20 Dubs
B) 6 Minute AMRAP: x3 w/ 3 minute rest between rds
800m run Buy in then:
15 HP Snatch 95/65
3 Pistols each
20 Dubs
Sunday, May 22, 2016
Friday 5/27
Min 0-5 Find a heavy Squat clean double
Min 5-10 Rest walk
Min 10-15 5 Min AMRAP:
Squat cleans @ 70% of Max double
Min 15-20 Rest walk
Min 20 until completed for time:
30-20-10
Push up
Empty Bar thrusters 45/35
Ab mat
Cal row
Thursday 5/26
30 min around the world:
Min 1: AB
Min 2: Air squats EASY
Min 3: Bear crawl 10m forward/backward
Min 4: Upper body mobility
Min 5: Row EASY
Min 6: Lower body mobility
Min 1: AB
Min 2: Air squats EASY
Min 3: Bear crawl 10m forward/backward
Min 4: Upper body mobility
Min 5: Row EASY
Min 6: Lower body mobility
Wednesday 5/25
A1) TGU 3ea x 4; Heavy; Rest 20 sec
A2) Strict HSPU 3-8 x 4; Rest 1 min
B1) Strict pull-up 3-5 x 4; Rest 20 sec
B2) Pendlay row 10 x 4; Rest 20 sec
B3) False grip ring row 15 x 4; As difficult as possible; Rest 1 min
C) 3 rds:
1 mile run increasing pace
1 mile rest walk
A2) Strict HSPU 3-8 x 4; Rest 1 min
B1) Strict pull-up 3-5 x 4; Rest 20 sec
B2) Pendlay row 10 x 4; Rest 20 sec
B3) False grip ring row 15 x 4; As difficult as possible; Rest 1 min
C) 3 rds:
1 mile run increasing pace
1 mile rest walk
Tuesday 5/24
A) Back/front squat @33x1; 3/1rep; 30 min to build
*Keep tempo in tact all the way through. Quit when you can't keep a tempo. Warm up to moderate weight and then start timer. Take minimal 3-5 min rest in between sets, longer if needed.
B) 10 rds:
20 sec max KB swing 53/35
90 sec rest
Rest 5 min
10 rds:
20 sec AB cal
90 sec rest
*Keep tempo in tact all the way through. Quit when you can't keep a tempo. Warm up to moderate weight and then start timer. Take minimal 3-5 min rest in between sets, longer if needed.
B) 10 rds:
20 sec max KB swing 53/35
90 sec rest
Rest 5 min
10 rds:
20 sec AB cal
90 sec rest
Monday 5/23
A1) Snatch grip DL @4131; 4x4; Rest 30 sec
A2) Clean grip DL @4131; 8x4; Rest 3-5 Min
*Pause at the knee on the way back down and engage lats. (So for eccentric portion 4 sec looks like this: 2 sec from hip to knee, 1 sec pause at knee, and 1 sec to floor.)
B) 2 Min AMRAP x5; 2 min rest in between
10 Unbroken wallball 20/14
5 Burpee
Max cal row with remaining time
Rest 5 min
2 Min AMRAP x5; 2 min rest in between
3-5 Strict pull-up
10 Box jump step down 24/20
Max rep power clean 95/65 with remaining time
A2) Clean grip DL @4131; 8x4; Rest 3-5 Min
*Pause at the knee on the way back down and engage lats. (So for eccentric portion 4 sec looks like this: 2 sec from hip to knee, 1 sec pause at knee, and 1 sec to floor.)
B) 2 Min AMRAP x5; 2 min rest in between
10 Unbroken wallball 20/14
5 Burpee
Max cal row with remaining time
Rest 5 min
2 Min AMRAP x5; 2 min rest in between
3-5 Strict pull-up
10 Box jump step down 24/20
Max rep power clean 95/65 with remaining time
Week of 5/23-5/28
Awesome work these past couple of weeks guys!! Ya'll are looking sharp keep doing what you are doing!!! I'll be away this week gaining more knowledge to make us all better, but if you have any questions feel free to reach out! Ladies keep doing your extra accessory work....Everyone keep practicing skills and most importantly keep kicking ASS!!!!
Catch you guys later! Have a great week!!
Catch you guys later! Have a great week!!
Friday, May 20, 2016
Saturday 5/21
A)Muscle up technique 15 Minutes
B) TNG Clean and jerk x5 (15 minutes to build )
C) 8 Minute AMRAP:
5 Pull-up/3 MU
5 HSPU
5 TNG PC+J @ 75% of todays max
B) TNG Clean and jerk x5 (15 minutes to build )
C) 8 Minute AMRAP:
5 Pull-up/3 MU
5 HSPU
5 TNG PC+J @ 75% of todays max
Sunday, May 15, 2016
Week of 5/16-5/21
So this week I'd like the ladies to start throwing in that superset from last week 2-3 times a week:
A1) Push-up @3010; 3-5 x3; rest 30 sec
A2) Single arm DB strict press @3010; 3-5 ea x3; rest 30 sec
A3) Strict dips @3010; 3-5 x3; rest 60 sec
Also I'd like to see you guys working on skills more in a non-fatigued setting outside of class instead of hitting a hard WOD or heavy weightlifting. Don't turn this into a workout but more of a session to train the mind to acquire these skills (i.e. pistols, muscle-ups, HSPU, dubs, handstand walking). We need to be fresh when learning these skills otherwise we don't execute them properly and learn faulty movement patterns. If you need drills come see me or get proactive and start looking stuff up on Youtube. There is so much info out there for us to soak up!!! You can't just wait for programming to give you these skills, you have to have a desire to get them. They don't just come and they take hard work and determination.
Have a great week!!!!!
A1) Push-up @3010; 3-5 x3; rest 30 sec
A2) Single arm DB strict press @3010; 3-5 ea x3; rest 30 sec
A3) Strict dips @3010; 3-5 x3; rest 60 sec
Also I'd like to see you guys working on skills more in a non-fatigued setting outside of class instead of hitting a hard WOD or heavy weightlifting. Don't turn this into a workout but more of a session to train the mind to acquire these skills (i.e. pistols, muscle-ups, HSPU, dubs, handstand walking). We need to be fresh when learning these skills otherwise we don't execute them properly and learn faulty movement patterns. If you need drills come see me or get proactive and start looking stuff up on Youtube. There is so much info out there for us to soak up!!! You can't just wait for programming to give you these skills, you have to have a desire to get them. They don't just come and they take hard work and determination.
Have a great week!!!!!
Friday 5/20
A) Back/Front Squat @3212; 3 x 5 @65-70%; Rest 2-3 minutes
B) 3 Mile jog for time; Rest 10 minutes
*Keep a pace that would be sustainable for about an hour
C) 1 Mile walk w/ med ball 30/20
B) 3 Mile jog for time; Rest 10 minutes
*Keep a pace that would be sustainable for about an hour
C) 1 Mile walk w/ med ball 30/20
Wednesday 5/18
A) Snatch grip DL x 2 Hang snatch x 2; 12 Minute EMOM
*Build to heavy set throughout EMOM
B) 10 Minute AMRAP @75-80% effort:
5 Power snatch 95/65
1 Rope climb
5 Burpee to 45# plate
C) 6 Rds:
10 Sec AB sprint
60 Sec walk rest
-Rest 5 min
6 Rds:
10 Sec AB sprint
60 Sec walk rest
*Build to heavy set throughout EMOM
B) 10 Minute AMRAP @75-80% effort:
5 Power snatch 95/65
1 Rope climb
5 Burpee to 45# plate
C) 6 Rds:
10 Sec AB sprint
60 Sec walk rest
-Rest 5 min
6 Rds:
10 Sec AB sprint
60 Sec walk rest
Tuesday 5/17
A) Clean grip DL x 2 Hang Clean x 2; 12 Minute EMOM
*Build to heavy set throughout EMOM
B) Class WOD @ Max effort
*Build to heavy set throughout EMOM
B) Class WOD @ Max effort
Monday 5/16
A1) Weighted pull-up @31X1; 3-4 x 3; Rest 30 sec
A2) Strict pull-up @31X1; Max effort x 3; Rest 60 sec
B1) Strict press @31X1; 3-4 x 3; Rest 30 sec
B2) Strict HSPU @31X1; Max effort x 3; Rest 60 sec
C1) Strict knee to elbow; 5 x 3; Rest 30 sec
C2) Kipping T2B; Max effort x 3
D) 1,000 m row; Max effort x 2; Rest 5 minutes
A2) Strict pull-up @31X1; Max effort x 3; Rest 60 sec
B1) Strict press @31X1; 3-4 x 3; Rest 30 sec
B2) Strict HSPU @31X1; Max effort x 3; Rest 60 sec
C1) Strict knee to elbow; 5 x 3; Rest 30 sec
C2) Kipping T2B; Max effort x 3
D) 1,000 m row; Max effort x 2; Rest 5 minutes
Friday, May 13, 2016
Saturday 5/14
A)Thruster x3 (20 minutes to find max for day)
B) Karen
150 WB 20/14
-Rest 5 minutes then
C) 1 Mile run for time
B) Karen
150 WB 20/14
-Rest 5 minutes then
C) 1 Mile run for time
Sunday, May 8, 2016
Friday 5/13
A) 5 Sets:
False grip kip on rings x2 MU x1
B)5 Rds: (For QUALITY)
Strict knees to elbow x 8-10; rest 30sec
GHD sit-up x 8-10; rest 30sec
FLR x 45 sec
-Rest walk 2 Minutes
C) 4 Rds.
10 sec AB HARD
60 sec rest walk
-Rest 4 min
4 Rds.
10 sec AB HARD
60 sec rest walk
False grip kip on rings x2 MU x1
B)5 Rds: (For QUALITY)
Strict knees to elbow x 8-10; rest 30sec
GHD sit-up x 8-10; rest 30sec
FLR x 45 sec
-Rest walk 2 Minutes
C) 4 Rds.
10 sec AB HARD
60 sec rest walk
-Rest 4 min
4 Rds.
10 sec AB HARD
60 sec rest walk
Wednesday 5/11
A) Back squat/Front squat @3112 @ 55-60% of Back squat; 3/3 x4; rest 90 sec
B) Class workout:
4 Rds:
7 DB PP 55/25
14 Box jumps 30/24
Rest 3 Min
4 Rds:
7 DB FS 65/35
14 NPU burpees
B) Class workout:
4 Rds:
7 DB PP 55/25
14 Box jumps 30/24
Rest 3 Min
4 Rds:
7 DB FS 65/35
14 NPU burpees
Tuesday 5/10
A) Snatch grip DLx1 Snatch high pull x1 @ 85-90% of MAX Power snatch every 90 sec x6
2 sec pause above knee for both reps
B) Clean grip DLx1 Clean high pull x1 @ 85-90% of MAX Power clean every 90 sec x6
2 sec pause above knee for both reps
C) 15 Minute AMRAP: @ 70-75% Effort
500m Row
12 Russian swings 70/55
12 Power clean 95/65
2 sec pause above knee for both reps
B) Clean grip DLx1 Clean high pull x1 @ 85-90% of MAX Power clean every 90 sec x6
2 sec pause above knee for both reps
C) 15 Minute AMRAP: @ 70-75% Effort
500m Row
12 Russian swings 70/55
12 Power clean 95/65
Monday 5/9
A1) Strict pull-up @3113; 3-5 x4; rest 30sec
A2) Strict HSPU @3113; 3-5 x4; rest 30sec
A3) Pendlay row TNG; 10 x4; rest 90sec
B) 30 Minute EMOM: @ EASY pace
Min 1- AB
Min 2- Bear crawl
Min 3- Single unders
Min 4- Farmer carry
Min 5- Row
A2) Strict HSPU @3113; 3-5 x4; rest 30sec
A3) Pendlay row TNG; 10 x4; rest 90sec
B) 30 Minute EMOM: @ EASY pace
Min 1- AB
Min 2- Bear crawl
Min 3- Single unders
Min 4- Farmer carry
Min 5- Row
Week of 5/9-5/14
You guys did great last week! Biggest take aways from the week:
1) Much work is needed on our Snatch/Clean first pull!
2) Anaerobic conditioning needs to be bolstered by creating a bigger Aerobic base so look for long slow distance workouts. You guys were great at putting power out on the front end.... but bad at sustaining. So building our Aerobic base will allow us to recover between efforts!
3) I've noticed you guys want to do extra stuff....stay away from WODs and work on skills in a non fatigued state! We are all lacking skills ie. pistol, muscle-ups, HSPU, HS walking, Double unders.... If we want to compete we NEED these skills!! BOOM heres your extra stuff to do. I don't care how strong you are if you lack the necessary skills to compete. See me for drills, and Youtube has content for days you can look up....These skills will not just come to you....you must work for them!!!
LADIES:
We need to work on your upper body pushing/pulling start implementing this superset 2-3 times a week outside of class
A1) Push-up @3010; 3-5 x3; rest 30 sec
A2) Single arm DB strict press @3010; 3-5 ea x3; rest 30 sec
A3) Strict dips @3010; 3-5 x3; rest 60 sec
1) Much work is needed on our Snatch/Clean first pull!
2) Anaerobic conditioning needs to be bolstered by creating a bigger Aerobic base so look for long slow distance workouts. You guys were great at putting power out on the front end.... but bad at sustaining. So building our Aerobic base will allow us to recover between efforts!
3) I've noticed you guys want to do extra stuff....stay away from WODs and work on skills in a non fatigued state! We are all lacking skills ie. pistol, muscle-ups, HSPU, HS walking, Double unders.... If we want to compete we NEED these skills!! BOOM heres your extra stuff to do. I don't care how strong you are if you lack the necessary skills to compete. See me for drills, and Youtube has content for days you can look up....These skills will not just come to you....you must work for them!!!
LADIES:
We need to work on your upper body pushing/pulling start implementing this superset 2-3 times a week outside of class
A1) Push-up @3010; 3-5 x3; rest 30 sec
A2) Single arm DB strict press @3010; 3-5 ea x3; rest 30 sec
A3) Strict dips @3010; 3-5 x3; rest 60 sec
Sunday, May 1, 2016
Saturday 5/7
A) Deadlift @ 3010; x1; rest 3-4 minutes
B) Strict press @ 3010; x1; rest 3-4 minutes
C) Lactic endurance test:
3 rounds: x2
20 Power snatch 115/85
20 Box jumps 24/20
20 Dubs
*Rest 2 minutes between rds
**Then rest 10 Minutes and repeat
B) Strict press @ 3010; x1; rest 3-4 minutes
C) Lactic endurance test:
3 rounds: x2
20 Power snatch 115/85
20 Box jumps 24/20
20 Dubs
*Rest 2 minutes between rds
**Then rest 10 Minutes and repeat
Thursday ACTIVE RECOVERY
45-60 Minutes of active recovery Get some sun if its nice, Go outside and play :)
Wednesday 5/4
A) Power snatch x1; Rest 2 minutes
B) Power clean x1; Rest 2 minutes
C) Lactic power test:
3 rounds:
30 sec AB HARD
90 sec walk rest
*Rest 7 Minutes
3 rounds:
30 sec AB HARD
90 sec walk rest
Tuesday 5/3
A) Back squat @ 3010 x 1 (Keep your tempo here guys)
*Rest 10 Minutes then complete B
B) 1 attempt at max reps BS @ 85% of today's max ....Go until you have to bail on the bar its not max reps if you can rack it :)
C) MAP(Maximum aerobic power) 8 Test:
15 min AB for Cals
*rest 5 minutes
15 min Row for Cals
*Rest 10 Minutes then complete B
B) 1 attempt at max reps BS @ 85% of today's max ....Go until you have to bail on the bar its not max reps if you can rack it :)
C) MAP(Maximum aerobic power) 8 Test:
15 min AB for Cals
*rest 5 minutes
15 min Row for Cals
Monday 5/2
A) Close grip bench press @ 3010; x1; rest 2 min when at working weight
B) Weighted pull-up @ 3011; x1; rest 2 min
*Take your time building with both
C)Aerobic endurance test @ 75% effort
30 Minute running clock:
20 min EMOM:
-Min 1 Bear crawl
-Min 2 AB EASY
-Min 3 Burpees EASY
-Min 4 Farmer carry 53/35
*Right into:
10 Minute AMRAP:
30 singles
30 DB snatch 35/20
***Efficiency is key here. Think of being able to hold this @ a pace you could keep up for a long period of time!
B) Weighted pull-up @ 3011; x1; rest 2 min
*Take your time building with both
C)Aerobic endurance test @ 75% effort
30 Minute running clock:
20 min EMOM:
-Min 1 Bear crawl
-Min 2 AB EASY
-Min 3 Burpees EASY
-Min 4 Farmer carry 53/35
*Right into:
10 Minute AMRAP:
30 singles
30 DB snatch 35/20
***Efficiency is key here. Think of being able to hold this @ a pace you could keep up for a long period of time!
Test Week of 5/2-5/7
Okay guys so if you weren't at DT1 on saturday you missed a bunch of new concepts ....I will try to explain as best as possible!
1) We are going to be using tempos on slow lifts from now on it will look like this 3010 (3 = eccentric portion, 0 = pause,1 = concentric, 0 = pause)
2)The way I'm writing everything is changing slightly ex. A) Front squat @3010; 2x3(repsxsets); rest 2 minutes
3) We will be testing most lifts and some Aerobic/Anaerobic pieces so I can get a baseline for us as a group. I will be keeping these tests as a means to keep track of progress. That being said I need you guys to stay on point with your recovery/nutrition and really get after it this week!
4)Friday we will WOD with class! Going forward I will try to get you guys in class more and will indicate good days to do so!
5) There are 4 Phases of a properly laid out program:
b)Intensification- Just like it sounds we increase volume and overall intensity ....start testing the waters on what we've built!
c)Testing/Competition- This is where I let you guys loose and you all Kick ASS !!!!
d)Recovery/Deload- Post testing we take about a week or so to just remove intensity, let the body heal and recover to get ready to do it all again.
1) We are going to be using tempos on slow lifts from now on it will look like this 3010 (3 = eccentric portion, 0 = pause,1 = concentric, 0 = pause)
2)The way I'm writing everything is changing slightly ex. A) Front squat @3010; 2x3(repsxsets); rest 2 minutes
3) We will be testing most lifts and some Aerobic/Anaerobic pieces so I can get a baseline for us as a group. I will be keeping these tests as a means to keep track of progress. That being said I need you guys to stay on point with your recovery/nutrition and really get after it this week!
4)Friday we will WOD with class! Going forward I will try to get you guys in class more and will indicate good days to do so!
5) There are 4 Phases of a properly laid out program:
a)Accumulation-This is where we look to build time under tension, Tweek technique, And improve our Aerobic/Anaerobic capacity.
b)Intensification- Just like it sounds we increase volume and overall intensity ....start testing the waters on what we've built!
c)Testing/Competition- This is where I let you guys loose and you all Kick ASS !!!!
d)Recovery/Deload- Post testing we take about a week or so to just remove intensity, let the body heal and recover to get ready to do it all again.
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