Strength
a) Back Squat – 5×5 @ 85%
—Stamina = 50 Back squats for Time at 59% of 1RM (little heavier than Fri)
b) One Arm Press – establish your new 10 rep max in 3 sets for each arm
Conditioning
Make-up/Skill Day!
REMINDER
Tomorrow’s Schedule (Saturday)
8am Open Gym
9am & 10am Classes
11-3pm Open Gym
Strength
a) Snatch (full) – 2 every min for 10 min @ 60-80%, then 1 every min for 5 min @ 80-90%
—15 min total. 25 total snatches
b) One Arm High Pull – 10 rep max in 3 sets for each arm (try to use 5# heavier)
—Do this after the WOD
Conditioning
3 Rounds For Time
90 Double Unders
20 Strict HSPU OR 30 Push-ups (deficit – hands on 45# bumpers)
10 Tire Flips
WOD Notes: TD = 10-16 min. Push-up scale = elevate hands on a bench & keep a strict plank position through the entire range of motion. You may scale reps on the strict HSPU. No kipping allowed.
Announcement: This Saturday will be Open Gym at 8am + classes at 9am & 10am!
Strength
Clean (full) + 2 Split Jerk (hold bottom of dip for 1 sec on 1st jerk) – 7 sets. One every 90 sec.
—Start @ 70% & work up to 90% by the last set. Try to go heavier than last wk.
Conditioning
20 Min AMRAP
6 Power Clean 185/125#
6 Front Squat 185/125#
6 Push Jerk 185/125#
15 T2B
25/20 Cal Row
WOD Notes: TD = 4-5 rd. BB weight = 60% of CnJ. You should do 5 singles on the PC, then rest a few seconds then do the 6 FS/6 PJ unbroken. T2B scale = 15 knee above hips or 15 hollow rocks.
Strength
a) Deadlift – 4×5 @ 79% OR 50 Reps for Time at 54% (Stamina)
—No touch n go reps for the 5×5. You must lower under control & pull from a dead stop. You may touch n go reps for the stamina, but no excessive bouncing.
b) One Arm Shoulder Press – 3 sets max reps (each arm) @ 100% 10 rep max
Conditioning
Complete 8 Rounds For Time (with a partner – interval style)
8 Ring Muscle-ups or 10 GI Janes
400m Run
120ft Prowler Push (heavy – 2 laps)
—Partner B will go as soon as partner A starts prowler push. Continue remainder of WOD like this.
WOD Notes: TD = 2:30-3:15/rd. Scale the run to 250m if you can’t run a 400m in under 2 min. MU scale = max reps in 45-60 sec. 3 athletes (all on diff teams) will stagger every minute to account for the 3 prowlers. Prowler should feel heavy, but you should still be able to finish the 2 laps in under 30-40 sec. 1 lap = length of rage.
Strength
a) Back Squat – 5×5 @ 85%
—Stamina = 50 Back squats for Time at 57% of 1RM (little heavier than Fri)
b) One Arm High Pull – 3 sets: max reps each arm @ 100% 10 rep max
Conditioning
15 Min AMRAP
6 Sandbag/Dball Squats 150/100#
9 KB Swings 70/53#
12 Burpees
WOD Notes: TD = 7-10 rd. You must bearhug the bag/ball with arms around. You should be able to consistently move throughout the WOD. Only rest should be between burpees & sandbag squats.
Open Gym: 12-3pm
Conditioning
Complete With a Partner For Time
400m Partner Sled Drag 135/95#
200 Double Unders
50 C2B Pull-ups
20 (3 Hang Power Snatches + 6 OH Lunges) 135/95#
50 C2B Pull-ups
200 Double Unders
400m Partner Sled Drag 135/95#
WOD Notes: TD = 17-25 min. You may break up the work anyway you’d like. Try to partner with someone of similar ability. DU scale = 300 singles or 100 DU. You may work at the same time for the DU only. C2b scale = chin over bar or knee assisted PU. HPC = 65% of max. If OH is limited, you may do front rack lunges.
Strength
a) Back Squat – 5×5 @ 82.5%
—Stamina = 50 Back squats for Time at 55% of 1RM (little heavier than Mon)
b) One Arm Shoulder Press – 3 x 10 each arm @ 100% 10 rep max
Conditioning
Make-up/Skill Day!
Strength
a) Snatch (no contact) – 10×2 @ 60-75%
—This drill teaches you to actively pull under bar, while keeping close bar path. If you have trouble jabbing bar out front with hips, this should help.
b) One Arm High Pull – 3 x 10 each arm @ 100% 10 rep max
Conditioning (20 Min Cap)
200/150 Cal Row For Time
*Top of every min do 8 T2B
WOD Notes: TD = 13-19 min. WOD starts with T2B. Set up rowers right next to where you are doing T2B/hollow rocks, to minimize transitions. There is a 20 min cap, so you will record max cals in 20 minutes if you don’t finish. T2B scale = 5-6 if you can’t link 8 in a row every round. These should take no more than 15-18 sec each round. DO NOT pull straps tight on rower, since that will waste too much time.
Strength
1 Hang Sq Clean + 2 Split Jerk – 7 sets. One every 90 sec
—Start @ 70% & work up to 90% by the last set
Conditioning
12 Min AMRAP
1 Rope Climb 20ft
5 Hang Sq Clean 165/105#
10 Burpees
WOD Notes: TD = 5-7 rd. RC scale = climb to 15/12ft or do 3 up/downs. HSC = 55% of 1RM. Burpees you are not required to jump & leave the floor at the top of movement (just stand tall).
