2.6.17 - 2.11.17

Monday     

Before wod

Work to heaviest complex 2 Hang snatch+2 snatch balance

After wod

4x15 DB Bench press, pause at bottom of each rep explode to top

Tuesday

Before wod

Work to heaviest 3 rep hang power clean

2xME at 85% of 3 RM

Wed

Before wod

EMOM

Min 1 3 MU

Min 2 5 HSPU

Min 3 8 pistols

After wod

4 sets

5 min to run 400m

15 burpees

20 C2B in 3 sets of 5,5,5,5 little to no rest between sets

Thursday

Before wod

EMOM 8 min

Min 1 10 Hang power snatch 95/65

Min 2 15 Cals bike

Work to heaviest complex

2 Pause Snatch+1 high Hang snatch

Friday

EMOM 16 min 30 sec on/30 sec off

Min 1 BS @ BW

Min 2 Wall balls 30/20

Min 3 Split Lunges Explosive

Min 4 rest

3 rds

6 min AMRAP

Row 400m

20 stone to shoulder

Row 400m

Rest 2 min between rounds

 

Saturday

E5min for 15 min:

15 Snatch 95/65

15 Cal Row

Rest 5 min

E5min for 15 min

15 Clean and jerk 135/95

15 Cal Row

1.30.17 - 2.4.17

Monday     

EMOM 12 min

Min 1 5 OHS

Min 2 10 Box Overs

 

Work to heaviest complex

3 FS+ 1 Jerk

Tuesday

EMOM 12 min

Min 1 3 DL @75%

Min 2 6 C2B

Min 3 9 WB heavy as possible

Work to heaviest 2 Pause Cleans+1 High Hang Clean

Pause 2 sec at knee, high hang through hip and drop under

Wed

EMOM 15 min

Min 1 12 Cals Bike

Min 2 8 Slam balls 50/30

Min 3 4 MU 1 STRICT+3 KIPPING IF POSSIBLE


Thursday

EMOM 8 min

Min 1 10 power snatch 75/55

Min 2 10 Bar facing burpees

Work to heaviest complex

2 Pause Snatch+1 high Hang snatch

Friday

EMOM 15 min 30 sec on/30 sec off

Min 1 BS @ BW

Min 2 Split Lunges Explosive

Min 3 T2B

3 rds

6 min on/2 min rest

AMRAP

:30 sec D Ball Hold 100/75/50

20 GHD

:30 sec D Ball Hold

20 Back Ext

Saturday

E5min for 15 min:

15 Snatch 95/65

15 Cal Row

Rest 5 min

E5min for 15 min

15 Clean and jerk 135/95

15 Cal Row

 

WODs 1.23.17 - 1.28.17

Monday

1x20 BS max attempt- if you failed last week retry weight

Work up to

2x2 Snatch at 85%

2x1 Snatch at 88%

2x1 90%

2x2 Clean at 85%

2x1 Clean and Jerk at 88%

2x1 90%

Tuesday

E 90 sec for 7:30 min

3 Snatch+3 OHS @ 75% of snatch

E 90 sec for 7:30 min

3 hang squat cleans+ 3 jerks @ 75% of clean and jerk

Wed

Aggressive warm up

Every 1:15 for 12:30 min

3 strict as possible HSPU+5 kipping Scale with push ups as needed

TNG Snatch

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

SS 2x15 C2B in sets 5,5,5 as fast as possible

TNG Clean

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

SS 2x15 C2B in sets 5,5,5 as fast as possible

Thursday or Friday

Work to heavy pause FS

Then

2x3 at 90% of pause with no pause

EMOM 15 min

Min 1 15 1 legged DL right leg 35/26 holding KB in each hand

Min 2 12 FRL steps 135/95

Min 3 15 1 legged DL left leg 35/26 holding KB in each hand

Friday or Saturday

Work to Heavy Power Snatch

Work to a Heavy Power Clean + Push Jerk






 

4 rounds for time:

Row 400m

12 Clean and jerk 135/95

Rest 1:1

 

1.16.17 - 1.21.17

Monday

1x20 BS at 50% 1 RM +25-30lbs (if you failed last week do not increase and retry last weeks weight)

Work up to

2x2 Snatch at 85%

2x1 Snatch at 88%

2x1 90%

2x2 Clean at 85%

2x1 Clean and Jerk at 88%

2x1 90%

Tuesday

E 90 sec for 7:30 min

3 Snatch+3 OHS @ 75% of snatch

E 90 sec for 7:30 min

3 hang squat cleans+ 3 jerks @ 75% of clean and jerk


Wed

Aggressive warm up

Every 1:15 for 12:30 min

5 pull ups+3 C2B pull ups + 1 MU- goal is unbroken in one giant set cycling between movements

TNG Snatch

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

SS 2x10 HSPU immediately after each set

TNG Clean

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

SS 2x10 HSPU immediately after each set


Thursday or Friday

2x15 BS at 50% 1 RM +25-30lbs (same weight as Monday)

Work to heavy pause FS

EMOM 15 min

Min 1 15 1 legged DL right leg 35/26 holding KB in each hand

Min 2 12 FRL steps 135/95

Min 3 15 1 legged DL left leg 35/26 holding KB in each hand





 

Friday or Saturday

Work to Heavy Power Snatch

Work to a Heavy Power Clean + Push Jerk

 

4 rounds for time:

Row 400m

15 Bar facing burpees

15 OHS 95/65

Rest 1:1


1.9.17 - 1.14.17

Monday

1x20 BS at 50% 1 RM +20-25lbs

 

Work up to

2x2 Snatch at 85%

3x1 Snatch at 88%

 

2x2 Clean at 85%

3x1 Clean and Jerk at 88%


 

Tuesday

E 90 sec for 7:30 min

3 Squat Snatch+3 OHS @ 70% snatch

 

E 90 sec for 7:30 min

3 hang squat cleans+ 3 jerks @ 70% of clean and jerk



 

Wed

Aggressive warm up

EMOM 12 min

Min 1 3 strict as possible HSPU+ 3 kipping

Min 2 6 Strict T2B

Min 3 6 pistols, 3 each leg w/ pause at bottom of each

 

TNG Snatch

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

SS 2x15 T2B immediately after each set

TNG Clean

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

SS 2x15 T2B immediately after each set


 

Thursday or Friday

2x15 BS at 50% 1 RM +20-25lbs (same weight as Monday)

Work to heavy pause FS

 

EMOM 16 min

Min 1 15 Back Ext

Min 2 15 WB

Min 3 15 DB straight leg DL

Min 4 15/12 Cals Bike (no more than 40 sec of work)





 

Friday or Saturday

Work to Heavy Power Snatch

Work to 1 Heavy Power Clean + Push Jerk

 

E5min for 20 min

Run 200m

20 GHD

12.27.16 - 12.30.16

Tuesday

 

5x1 Snatch at 85%

5x1 Clean and Jerk at 85%

5x5 Strict Press AHAP

Wednesday

TNG Snatch

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

TNG Clean

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any


Thursday

1x20 BS at 50% 1 RM +20-25lbs

Work to heavy pause FS

Friday or Saturday

Work to 1 RM Snatch

Work to 1 RM Clean

Work  to 1 RM Jerk


12.19.16 - 12.23.16

Monday

5x1 Snatch at 82%

3x6 stiff leg DL at 60% + +15-25lbs

Pendlay Rows 3x6 AHAP

Alt Open Prep

EMOM 10 min

7 WB

7 Burpees

Tuesday

A) 1x20 reps BS at 45% +15-25Lbs of 1RM BS

B) Then work to a heavy Pause BS

4 Super Sets

10 Hip Thrusters AHAP

10 Bulgarian Split Squat Each leg 35/25 DB in each hand


Wednesday

Work to 85%+5-10lbs  Clean for a single
1x5 tng power clean at 50% of single +5-10lbs
1x10 tng power clean at 50% of single+5-10lbs
1x15 tng power clean at 50% of single+5-10lbs
 

4 sets- 2 Push Jerk + 1 Split Jerk at 70%+15-25Lbs lbs of 1 RM Jerk

Alt Open Prep

EMOM 15 min

Min 1-14/12 Cals Row

Min 2- 12 Box Overs

Min 3- 8 Clean and jerk 135/95

Thursday

2x15 BS at 45%+15-25lbs of 1 RM (same weight you used for Mondays 20 rep BS)

Snatch DL Pause 2 sec below knee on each rep

4x3 @90% 1 RM Snatch

Alt Open Prep

5 rounds

Row 300m moderate

100m sprint

Rest 1 min


Friday

Work to 90% +10-15lbs Snatch
2x2 Snatch 84%
 

3x3 Snatch PP + 3 Snatch Balance at 70% of 1 RM Snatch +5-10lbs


Saturday

Run 8x400m at PR mile time pace

12.12.16 - 12.16.16

Monday

After class wod

5x1 cj at 85%

3x6 stiff leg DL at 60% +10-20 lbs%

Alt Open Prep

EMOM 12 min

Min 1 10/9 Cals Ski

Min 2 12/11 Cals Bike

Min 3 14/13 Cals Row


 Tuesday

A)1x20 reps BS at 45% +10-20lbs of 1RM BS

B) Then work to a heavy Pause FS

4 Super Sets

10 Back Extensions weighted if possible

ME OH Lunge Steps 95/65-go until progress halts for more than 2 seconds

Rest 2 min

Wed

Work to 85 +5-10lbs % snatch for a single
1x5 tng power snatch at 50% of single +5-10lbs
1x10 tng power snatch at 50% of single +5-10lbs
1x15 tng power snatch at 50% of single +5-10lbs
 

4 sets- 2 Push Jerk + 1 Split Jerk at 70% +10-20lbs of 1 RM Jerk

Alt Open Prep

3 rounds

Row 600m

30 Burpees

15 HSPU

Rest 1:1Thursday

2x15 BS at 45% +10-20lbs (same weight as Tuesday 20 rep BS) of 1 RM

5x 3 strict C2B+ME Kipping

Super set with DB Bench press 15 reps

Alt Open Prep

3 rounds- goal is consistent heart rate

4 min AMRAP

50 DU

25 Power Snatch 75/55

Rest 1 min

Friday

Work to 90% cj +5-10lbs  
2x2 cj 84% +5-10lbs
3x3 strict press 50% of cj +5-10lbs

 

12.5.16 - 12.9.16

If your reading this , Get registered for Grinch Games now.

Monday

5x1 Snatch at 82%

3x6 stiff leg DL at 60% +5-10 lbs

Pendlay Rows 3x6 AHAP

Alt Open Prep

4 rounds

3 min to complete each round

Rest until 3 min if round completed before:

9 OHS 115/75

6 C2B

3 Bar MU

Tuesday

A) 1x20 reps BS at 45% of 1RM BS add 5-10lbs from last week

B) Then work to a heavy Pause FS

4 Super Sets

10 Hip Thrusters AHAP

10 Bulgarian Split Squat Each leg 35/25 DB in each hand

Wed

Work to 85%  Clean for a single
1x5 tng power clean at 50% of single
1x10 tng power clean at 50% of single
1x15 tng power clean at 50% of single
 

4 sets- 2 Push Jerk + 1 Split Jerk at 70%+5-10 lbs of 1 RM Jerk

Alt Open Prep

EMOM 15 min

Min 1 8 Pistols Alt

Min 2 10 Burpees

Min 3 12 Cals bike

Thursday

2x15 BS at 45%+5-10 lbs of 1 RM (same weight you used for Mondays 20 rep BS)

Snatch DL Pause 2 sec below knee on each rep

4x3 @90% 1 RM Snatch

Alt Open Prep

5 rounds

Row 300m moderate

100m sprint

Rest 1 min

Friday

Work to 90% Snatch
2x2 Snatch 84%
 

3x3 Snatch PP + 3 Snatch Balance at 70% of 1 RM Snatch

Saturday

Run 8x400m at PR mile time pace

11.28.16 - 12.2.16

Monday

After class wod

5x1 cj at 82%

3x6 stiff leg DL at 60%

Alt Open Prep

Bike Cals 50-40-30-20-10

Rest 1:1
 

Tuesday

A)1x20 reps BS at 45% of 1RM BS

B)Then work to a heavy Pause FS

4 Super Sets

10 Back Extensions weighted if possible

ME DB Lunge Steps 55/35-go until progress halts for more than 2 seconds

Rest 2 min

Wed

Work to 85% snatch for a single
1x5 tng power snatch at 50% of single
1x10 tng power snatch at 50% of single
1x15 tng power snatch at 50% of single
 

4 sets- 2 Push Jerk + 1 Split Jerk at 70% of 1 RM Jerk

Alt Open Prep

EMOM 12 min

Min 1 3 OHS AHAP

Min 2 10 Burpees to 6 inch target

Thursday

2x15 BS at 45% of 1 RM

5x 3 strict C2B+ME Kipping

Super set with DB Bench press 15 reps

Clean DL Pause 2 sec below knee on each rep

4x3 @90% 1 RM Clean

Friday

Work to 90% cj
2x2 cj 84%
3x3 strict press 50% of cj

Alt Open Prep

7 min ME Cal Row