Strength
Clean n Jerk – 7×1 @ 90%
—Goal is no misses. Do 1 set about every 90 sec.
Conditioning
15 Min AMRAP
100 Double Unders
30 Burpees
7 Squat Clean n Jerk 205/125#
Midline
3×12 GHD Sit-ups (3 sec count down / 3 sec count up)
WOD Notes: Aim for 2-3 rounds on this one. Scaling for DU is 200 singles. BB weight is 65-70% of 1RM CnJ. 
Strength
Back Squat – 8×2 (pause) + 1×10 (pause all 10 reps) @ 70%
—Week 4. All sets should be heavier than last week. Work up to a 2RM
Conditioning
“Randy” – 2015 Regional WOD #1
75 Power Snatches For Time 75/55#
OR
2k Row (benchmark)
WOD Notes: TD = 3-7 minutes for “Randy”. If you are still a novice or don’t feel comfortable with high rep snatches, you will do the 2k row instead. The time domain will be 6:30-10 minutes for the 2k row. BB weight = 1/3 or less of your max snatch (very light). Touch n go snatches should be performed for the majority of the 75 reps, so think about close bar path the whole time. 
Conditioning
“2015 CF Games Regional Event #3”
For time
1-mile run
50 overhead squats (135 / 95 lb.)
100 GHD sit-ups or (50 T2B + 50 Ab Mat Situps)
150 double-unders
50 sumo deadlift high pulls (135 / 95 lb.)
100 box jump overs (24 / 18 in.)
WOD Notes: There is no time cap for this WOD. TD = 30=45 minutes. The run is the 800 loop 2x, but run down to the stop sign where Lucon Rd is instead of coming back to Rage. Since there are only 2 GHD’s you will do 50 T2B + 50 Ab Mat Sit-ups. Scaling for DU is 300 singles. OHS should be broken up 3-6 times depending on the person. SDHP should be all singles. 
Tighe & Ethan doing Tighe’s BDay WOD
Strength
Front Squat – 7×3 (pause – hold bottom for 1 sec)
—Week 3. All sets should be heavier than last week. Work up to a 3RM.
Conditioning
For Time
200m Sled Drag (bodyweight)
20 Burpee Ring Muscle-Ups
200m Sled Drag (bodyweight)
WOD Notes: You may also make-up a WOD that you missed this week. Scaling for Burpee Ring MU are 30 GI Janes. Load your bodyweight onto the sled minus 25# (weight of sled). If you weigh 200lb, load 175# of plates. 
Strength
Bench Press – 5×5 (heavier than last week)
Conditioning
5 Rounds (interval style)
8 Front Rack Lunges 205/125#
10 C2B Pull-ups
20 Cal Row
—Rest 90 seconds between rounds
Assistance
3×10 Strict C2B Pull-ups (weighted for advanced)
WOD Notes: Lunge weight is about 60% of 1RM Front Squat (weight should be heavy, but not an 8 rep max to where your almost failing). You may scale to chin over bar pull-ups to maintain intensity. Each round is supposed to be 95%+ effort, so make sure to scale to where you can keep moving. Do not pace the row! Each round should be well under 3 minutes! Subtract 6 min from total time. 
Dan lubing up a barbell to help it spin
Strength
Snatch Complex – 1 Snatch Pull + 1 Full Snatch + 1 OHS
—start @ 75%. 1 every 90 seconds for 12 minutes. 9 lifts total
Conditioning
10 Rounds For Time
3 Power Snatches 145/100#
6 HSPU
9 Wall Balls 30/20#
WOD Notes: TD = 11-16 minutes. Power snatch weight is 65-70% of 1RM. Wall Balls should be unbroken every round. There is no deficit for hspu (kipping is allowed). Scaling for HSPU is 6 DB presses (no push presses), should be unbroken every round but not too light. 
Extra midline work
Strength
BB Complex – (1 cluster + 1 sq clean + 1 front squat + 1 jerk)
—1 every 2 minutes for 10 minutes. 6 lifts total. Start at 70% of CnJ.
Conditioning
For Time
6 Clean n Jerks 185/115#
1 Rope Climb 20ft
250m Run
9 Clean n Jerks 185/115#
2 Rope Climbs 20ft
400m Run
12 Clean n Jerks 185/115#
3 Rope Climbs 20ft
800m Run
Midline
4xME L-Sit or Tuck on parallettes
WOD Notes: TD = 12-17 minutes. CnJ weight should be 60% of CnJ max (you don’t have to squat these). Scaling for RC are pulling the sled with arms only or 5 strict C2B pull-ups / RC. 
6pm class doing work on the ropes!
Strength
Back Squat – 7×3 (pause – hold bottom for 1 sec)
—Week 3. All sets should be heavier than last week. Work up to a 3RM.
Conditioning
For Time
30 DB Hang Squat Cleans 70/45#
50 Burpee Box Jump Overs 24/20″
1k Row
WOD Notes: TD = 10-15 minutes. Pick a DB that you can get through the HSC in 3-4 sets (shouldn’t take more than 4 minutes). You don’t have to face the box for the burpee box jump overs. We will have rowers set-up outside since it’s supposed to be really nice out!
Conditioning
For Time
200 Double Unders
50 Burpees
40 Thrusters 115/75#
30 Overhead Lunges 115/75#
1200m Run
WOD Notes: TD = 15-20 minutes. DU scale = 400 singles. You may scale OH lunges to front rack lunges if OH mobility is limited, but go a little heavier than your thruster weight if you choose that option. Thrusters should be able to be completed in 2-3 sets. 
Strength
Front Squat – 6×4 (pause – hold bottom for 1 sec)
—Week 2. All sets should be heavier than last week. Work up to a 4RM.
Condtioning
Make-Up Day! You can also use the time after completing the squats to work on any skills. If you didn’t miss a day, here’s your workout.
Prowler Push
a) Work up to a heavy lap (60ft – length of Rage)
b) Do 1 lap EMOM for 10 minutes @ 60% of what you got in part A. Move your feet fast!!
Announcement: I will be putting in another order with About Time Protein. Please let me know if you want any specific flavor of protein powder.
