Strength
Bench Press – 5×4 @ 87.5% + 1 set max reps @ 65%
Conditioning
4 Rounds For Time
10 Push Jerk @ 60%
20 T2B
500m Row
WOD Notes: TD = 14-18 minutes (Time Cap 20 min). Jerks should be unbroken each round, but should get difficult by the last round. T2B Scale = 10-15 reps (should take about 60 sec).
Assistance Work
Strict Pull-ups: Accumulate 30 reps in the least amount of sets (sub: negatives)
—use a weight if you can do more than 10 in a row
Strength
Back Squat – 5×5 @ 87.5% (week 4)
—use slightly heavier than last week
Conditioning
10 Rounds For Time
9 KB Swings 70/53#
7 Goblet Squats 70/53#
5 Burpee Box Jump Over 24/20″
WOD Notes: TD = 11-17 min (20 min cap). You should be able to go right from the squats to the swings without putting Kb down. Each round should be within 5-15 sec of each other, so make sure you don’t go out too fast!
Today’s Schedule
8am: Open Gym
9am & 10am: Classes
11am-3pm: Open Gym
Tomorrow’s Schedule (1/2/2017)
8am Open Gym
9am & 10 am classes
Open Gym 11-3pm
Conditioning
3 Rounds For Time
10 Power Snatches 135/95#
20 Lateral Burpees Over Bar
—At the 10 Min Mark
5 Rounds For Time
12 OH Lunges 135/95#
6 DBall over the Shoulder 150/100#
—At the 20 Min Mark
100/85 Cal Air Dyne For Time
WOD Notes: Each part should take under 10 min. Approach each one like it was the only WOD you were doing! Barbell weight should be fairly light to where you can move quickly. You should be able to touch n go some of the snatches. Large classes should be divided into 3 groups and will start at a different wod.
Strength
Back Squat – 5×5 @ 85% (week 3)
—Use the same as Monday
Conditioning
Make-up/Skill Day!
Todays Schedule: 5:30am, 8am, Open Gym 10-12am, Open Gym 3-7pm
Strength
Full Snatch + OHS + Hang Sq Snatch + OHS – 5 sets @ 75-85%
—Hang on to the bar the entire complex
Conditioning
5 Rounds (interval style)
7 Muscle-ups (ring or bar) OR 7 strict pu + 7 dips
120ft Heavy Farmers Carry 100/70# DB each arm
25/20 Cal Air Dyne Sprint
—Rest as much as needed to hit each round 100%
WOD Notes: The AD sprints are the focus of this WOD! I want this part of the workout to absolutely be ALL OUT, so pedal as fast as you can! You should be getting off the bike gasping for air! We can only have 3 people working at once for this WOD, so you will have to space apart about 90 seconds (I have 3 new bikes arriving at some point today!). You may row instead of you’d like especially if the classes are large. Another scaling option for MU are 7 GI Janes. Farmers carry length = 20 mats total.
Strength
Full Clean + Front Squat + Split Jerk – 5 sets
—Start @ 80% & build to a heavy complex
Conditioning
For Time
30 Bar Facing Burpees
20 Thrusters 135/95#
15 Clean n Jerk 135/95#
5 Rope Climbs 15ft
15 Clean n Jerk 135/95#
20 Thrusters 135/95#
30 Bar Facing Burpees
WOD Notes: TD = 13-19 minutes (23 min cap). Thrusters can be broken into 3 sets (8,7,5) or 4×5 with short rest. They shouldn’t feel super heavy or light. CnJ should be quick singles the entire time (no point in linking them). RC is only to 15ft. You may scale climb to 12ft or do 25 ring rows or 20 strict assisted pull-ups.
Todays Schedule: 5:30am, 8am, 10-12 Open Gym, 3pm Open Gym, 4,5,6,7pm classes
Strength
Bench Press – 5×5 @ 85%
Conditioning
5 Rounds For Time
8 DB Burpee Ground to Overhead 45/35#
15 T2B
60 Double Unders
WOD Notes: TD = 10-16 min. T2b scale = 20 knee raises or 20 hollow rocks. Du scale = 100 singles or 30 DU. Larger classes will have to stagger 60 sec to share Dumbells.
Strength
Back Squat – 5×5 @ 85% (week 3)
—use heavier than last week
Conditioning
120 Wall Balls For Time 30/20# To 10/9ft
***Every 2 minutes you must Row 20/15 cal. You must start with row at 3.2.1…Rage!
Midline
Plank (weighted) – 10 sets 30 on/30 off
WOD Notes: TD = 11-17 min (20 min cap). If you can’t finish the row around 60 sec think about scaling the calories. Rowers should be setup near wall ball stations to minimize transitions.
