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6/8/2018 – WOD

By WOD

Strength
Front Squat – Work up to a heavy single, then 2×10 @ 70-75%

Conditioning
Make-up/Skill Day!

Tomorrow’s Schedule (Sat)
9am class
10am class
11-12pm Open Gym

6/7/2018 – WOD

By WOD

Strength
20 Min Running Clock
a) Muscle Clean + Push Press – Work up to a heavy single (3-4 reps)
b) Power Clean + Push Jerk – Work up to a heavy single (3-4 reps)
c) Squat Clean + Split Jerk – Work up to a heavy single (3-4 reps)

Conditioning
For Time
50/40 Cal Row
40 Bar Facing Burpees
20 Clean n Jerk 185/125# (60%)
40 Bar Facing Burpees
50/40 Cal Row

WOD Notes: TD = 12-18 min. CnJ should be all singles and feel moderately heavy.

Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) GHD Glute Ham Raises – 3×15-20

6/6/2018 – WOD

By WOD

Strength
20 Min Running Clock
Muscle Snatch – Work up to a heavy single
Power Snatch – Work up to a heavy single
Full Snatch – Work up to a heavy single (only if you have mobility)
—The muscle snatch shouldn’t take long at all to find. Avoid excess press outs & arching in the back. 

Conditioning
For Time
30 Overhead Squat 115/75#
30 Pull-ups (Rx+ = C2B)
800m Run
20 Overhead Squat 115/75#
20 Pull-ups
600m Run
10 Overhead Squat 115/75#
10 Pull-ups
400m Run

WOD Notes: TD = 13-19 min. OHS should feel light to where you can go unbroken on all 3 sets or just break up the first set once. Sub Front Squats if mobility is limited in OHS. PU scale = banded pu or ring rows (you should have to do the round of 30 in 3-5 sets).

Assistance
a) Single Arm DB Rows – 4×10 (same weight as last wk)
b) GHD Sit-ups – 4×15 (5 sec count down)

6/5/2018 – WOD

By WOD

Strength
Deadlift – 4×10 @ 60-70%
—Lower each rep under control. No touch n go reps. First set is 60%.

Conditioning  (25 min cap)
Complete 2 Rounds For Time (with a partner)
50 Bench Press (65%)
30 DBall Over Shoulder 150/100#
100/80 Cal Ski Erg

WOD Notes: TD = 17-23 min. Try to partner up with someone who will use the same weight on the BP and setup benches during the strength. Switch every 5 reps on the BP, every rep on the dball cleans, and every 10 cals on the ski erg. Ski erg should be all out sprints!!!

Assistance
Hollow Hold – Tabata 10 rounds
—Rx+ = Banded Hollow Hold

6/4/2018 – WOD

By WOD

Strength
a) Back Squat – Work up to a heavy single, then 1×15 @ 60% (try to do 15 reps as fast as possible)
b) One Arm High Pulls – 4×10 (each arm)

Conditioning
5 Rounds For Time
10 Front Rack Lunges 155/105#
15 T2B
25/18 Cal Bike (15/10 assault)

WOD Notes: TD = 10-15 min. FRL should be about 40% of your back squat (should be able to do 10 in a row and not have to rest much after the bike before you pick up bar). T2B scale = 8-12 reps or 15 V-ups/Tuck.

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) Strict C2B Pull-ups (supinated) – 4×10 or accumulate 40 reps or do 15 negatives.

6/2/2018 – WOD

By WOD

Conditioning
Complete 3 Rounds For Time (with a partner)
30 Strict Pull-ups (RX+ = c2b)
50 Burpee Box Jump Overs 24/20″
80 Wall Balls 30/20# to 10/9ft
400m Sled Drag 135/90#

WOD Notes: TD = 30-40 min. The only movement where you don’t work at the same time is the wall balls. You may split up the work anyway you’d like, but try to split it up as evenly as possible. Sled Drag – you will share a sled with your partner, which you should be able to run the whole time!

Assistance
#abseveryday – 4 sets: 30 Sec Russian Twists + 30 sec Flutter Kicks + 30 sec V-ups/Tuck
—No rest in between movements

6/1/2018 – WOD

By WOD

Strength
Back Squat – 1×5 (70%), 1×4 (75%), 1×3 (80%), 1×2 (85%), 1×1 (90%), 1×1 (95%+)
—Work up to a heavy single. Only attempt a PR if you feel strong

Conditioning
Make-up/Skill Day!

Assistance
#abseveryday – Side Plank: 3 sets each side – 1 min on / 1 min off

5/31/2018 – WOD

By WOD

Strength
3 Position Clean + Split Jerk – 1 set every 2 minutes for 5 sets
—start @ 70% of CnJ & work up to a heavy set. Hang + Low Hang + Floor.

Conditioning
For Time
15 Squat Clean 135/95# (40%)
2 Rope Climbs 20ft
40/30 Cal Ski
10 Squat Clean 185/125# (60%)
2 Rope Climbs 20ft
30/23 Cal Ski
5 Squat Clean 225/155# (70%)
2 Rope Climbs 20ft
20/15 Cal Ski

WOD Notes: TD = 12-17 min. SC should be touch n go for a few reps on the first BB, but should be singles on the 2nd & 3rd BB. RC scale = climb to 15ft or do 6 pulley ascents each rd.

Assistance
a) #abseveryday: L-Sit/tuck (Pegboard) – 4 sets Max Effort or accumulate 4 minutes
b) GHD Glute Ham Raises – 3×15-20

5/30/2018 – WOD

By WOD

Strength
a) Single Leg RDL – 4×8 (each leg – heavier than last wk)
b) Bench Press (close grip) – 6×5 @ 77-80% (close-grip)
—You may touch 2 KB/DB to the ground each rep for the RDL & use a BB for the bench press. Superset a/b.

Conditioning
For Time – “Regional Event #4”
2 Rounds of:
10 Power Snatches @ 77% of PS
12 Bar Facing Burpees
2 Rounds of:
10 Power Snatches @ 55% of PS
12 Bar Facing Burpees

WOD Notes: TD = 7-12 min. The first 2 rounds of 10 snatches should feel fairly heavy to where you have to do singles. The 2nd rd of 10 snatches should feel light to where you can touch n go most of the reps. You should really be able to pick up the pace once you finish the first 2 rounds, since the barbell will feel much lighter. Try to setup plates on your bar to where you only have to take off one plate on each side.

Assistance
a) Single Arm DB Rows – 4×12 (heavy)
b) GHD Sit-ups – 3×50 (sub: weighted Ab Mat Sit-ups – same weight as last wk)