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11/25/2017 – WOD

***8am & 9am classes. Open Gym 10-2pm***

Conditioning
4 Rounds For Time
10 Hang Power Cleans @ 65%
2 Rope Climb 20ft OR 2 Pegboard Accent
20/15 Cal Ski Erg
Run 400m

WOD Notes: TD = 17-23 min. HPC should feel heavy for 10 unbroken reps each round. RC scale = 4 up/downs or 15 ring rows. Heats will stagger 4 athletes every minute.

Assistance
a) Floor Press – 5×5 @ 85%
b) #abseveryday – Banded Static Hold: 4 sets (45-60 sec hold – each side)
—attach band to rig at shoulder height. With tension on band, resist rotation of the trunk with arms straight.

11/24/2017 – WOD

Strength
Back Squat – 5×5 @ 82%
—Controlled tempo down + 2 sec pause in the bottom

Conditioning
Make-up/Skill Day!

Assistance
a) One Arm Farmers Carry (march in place) – 4×45 sec each arm (use 33% of DL)
–Use straps if you have them.
b) Lat Pulldown (use band) – 4×25 (keep arms straight)
c) L-Sit/tuck (Pegboard) – 8×30 sec (rest 90 sec between)

11/23/2017 – Happy Thanksgiving!

Conditioning (45 min cap)
Complete 2 Rounds For Time With a Partner
40 Power Snatches 135/95#
80 Burpees
50 Thrusters 135/95#
80 T2B
100/80 Cal Row

WOD Notes: TD = 30-40 min. You may use 2 different weights for snatches/thrusters if one movement is significantly stronger than the other. Snatches/thrusters you must switch every 5 reps and they should be touch n go. Burpees you may work at the same time. T2B you may split them up anyway you’d like, but only 1 person may work at a time. The Row should be 2 sets of 25/20, which they should be sprints!

Assistance
#abseveryday – 6 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold
—Rest 2 minutes between sets.

11/22/2017 – WOD

Strength
3 Position Clean n Jerk (full) – 5 sets @ 75-90% (little heavier than last wk)
–above the knee, below the knee, floor, split jerk

Conditioning
13 Min AMRAP Ladder
1 Ring Muscle-up
1 Dball Over Shoulder 150/100#
1 Lap Dball Carry (on shoulder) 150/100#
2 Ring Muscle-ups
2 Dball Over Shoulder 150/100#
2 Laps Dball Carry (on shoulder) 150/100#
3 Ring Muscle-ups
3 Dball Over Shoulder 150/100#
3 Laps Dball Carry (on shoulder) 150/100#
***climb ladder until you get to 6/6/6 (only do it once), then go back down the ladder. Score = total reps. If you finish WOD in under 13 min, your score is your time.

WOD Notes: TD = 2nd round of 4. There are 108 total reps in this WOD (36 mu, 36 Dball, 36 laps). For RD 1, you will pick up ball and leave it on shoulder then carry it 1 lap. RD 2 – you will throw it over shoulder on 1st rep (2nd rep leave it on shoulder and carry). Follow this same sequence for WOD. MU scale = 1,3,5,7,9,11,9,7,5,3,1 GI Janes by round. You may also do Bar MU if you can’t do Ring MU. Have Dballs set-up at the back of platform (closest to rig). 1 Lap = 7 mats.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 5×10
b) DB Bent-over Rows (1 arm) – 5×10 (pause at top of each rep)
c) GHD Sit-ups – 4×30 (rest 90 sec between sets)

11/21/2017 – WOD

Strength
a) Bench Press – 5×5 @ 87.5%
b) Hollow Rocks – 5×45-75 sec (rock longer than last wk)
–Super set part a/b 

Conditioning
17 Min AMRAP
20 C2B Pull-ups
30 Wall Balls 30/20# to 10/9.5ft
40/30 Cal AD Bike (25/15 assault)

WOD Notes: TD = 3-4 rd. C2B scale = 10-15 reps (if you can do c2b/chin, but can’t link well), or do banded pull-ups/ring rows. Make sure you do wall balls right near the PU bar you will use.

Assistance
a) RDL – 4×6 @ 69-70%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
c) Banded Tricep Extensions – 4×20

This Weeks Schedule
Mon/Tues – normal
Wednesday – No 7pm class
Thursday – 8am and 9am class + Open Gym: 10-11am
Friday – Open Gym: 8am-2pm
Saturday – 8am & 9am classes. Open Gym: 10am-2pm

11/20/2017 – WOD

Strength
a) Bulgarian Split Squats – 5×6 (each leg) @ 50% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×8 (heavier than previous 2 wks)

Conditioning
For Time (15 min time cap)
50 Burpee DB Ground to OH 45/30#
*Top of every min do 30 Double Unders

WOD Notes: TD = 9-15 min. WOD starts with 30 DU. This will definitely tax the shoulders especially if you’re doing DU. DU scale = 10-20 DU, 40 singles, or 15-20 sec worth of DU or singles. You should be able to get 4-6 reps each round. WOD is capped at 15 min!!!

Assistance
a) Supinated Grip C2B Pull-ups – Accumulate 80 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 20 negatives
b) Plank (weighted) – 10 sets: 30 on/30 off (heavier than last wk)

This Weeks Schedule
Mon/Tues – normal
Wednesday – No 7pm class
Thursday – 8am and 9am class + Open Gym 10-11am
Friday – Open Gym: 8am-2pm
Saturday – 8am & 9am classes. Open Gym 10am-2pm

11/19/2017 – WOD

Open Gym: 11-1:30pm

11/18/2017 – WOD

Conditioning
10 Rounds For Time (25 min cap)
5 Deadlifts @ 55%
10 T2B
15 Wall Balls 20/14#

WOD Notes: 15-21 min. DL should be touch n go however you may do 5 quick singles. They shouldn’t feel super light or heavy. T2B scale = 6-8/rd. WB should be unbroken every round for the advanced/elite. Novice/beginner should break them up only once each round.

Assistance
a) Floor Press – 5×5 @ 82.5%
b) #abseveryday – Banded Static Hold: 4 sets (45-60 sec hold – each side)
—attach band to rig at shoulder height. With tension on band, resist rotation of the trunk with arms straight.

***If you plan on following Bench Press cycle, it’s recommended that you do the floor presses.

11/17/2017 – WOD

Strength
Back Squat – 5×5 @ 80%
—Controlled tempo down + 2 sec pause in the bottom

Conditioning
Make-up/Skill Day!

Assistance
a) 5 sets: 30 sec L-Sit/tuck (Pegboard) + 30 sec Russian Twists (weighted)
b) Banded Sandbag March – 4×60 sec.
—use a thicker band than last time

11/16/2017 – WOD

Strength
3 Position Snatch (full) – 5 sets @ 77-87%
–above the knee, below the knee, floor

Conditioning
Buy In: 50/40 Cal Row
10-1 reps of:
Strict HSPU
DB Snatches (alternating) 80/50#
Buy Out: 50/40 Cal Row

WOD Notes: TD = 12-18 min. The WOD starts and finishes with the row. Each rd will decrease 1 rep, as you go down from 10 to 1. HSPU scale = banded strict, kipping, 1 wall climb each rd, or HR Push-ups.

Assistance
a) One Arm Farmers Carry (march in place) – 4×60 sec (use 30% of DL)
–Use straps if you have them.
b) Lat Pulldown (use band) – 4×20 (keep arms straight)
c) #abseveryday – 6 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold
—Rest 2 minutes between sets.