Thursday 1/1

Enjoy a day of nothing eat up watch football. Be a couch potato

Wednesday 12/31

1) 3 pos clean + split jerk 1 at 60, 65, 70, 75, 80, max

2) Clean pull (keep arms straight and shrug) 3 x 4 (100%)

3) Front Squat 1 x 3 (70%) 1 x 3 (75%) 1 x 3 (80%) then 3 RM

4) 3 mins to get as far as possible:
50 KBS (55/35)
40 Wallballs (20/14)
30 Deadlifts (205/135)
20 GI janes
10 Man Makers (50s/30s)

rest 1 minute

5 minutes to get as far as possible:

50 KBS
40 WB
30 DL
20 GI J
10 MM

rest 2 minutes

For Time
50 KBS
40 WB
30 DL
20 GI
10 MM

5a) Weighted GHR 3 x 5
5b) weighted sit ups 3 x 20 anchor feet hold plate on chest

Tuesday 12/30

1) Power Clean 1 x 3 (70%) 1 x 3 (75%) 1 x 3 (80%), then find a 3RM

2) Push Jerk 1 x 3 (60%) 1 x 3 (65%) 1 x  3 (70%), then find a 3RM -all touch and go

3) EMOM for 10
3 Heavy Thrusters (out of rack) + 5 Dead hang C2B or pull-ups
-for the thruster this should be a very doable weight like 60-65% of 1RM thruster

4) "Jackie"
1000m Row
50 Thrusters (45/30)
30 Pull-ups

5) L-sit hold ME x 3

6) Crossover symmetry x 3

Monday 12/29

1) 3 pos snatch 60, 65, 70,75,80% then max 3 position

2) Snatch Hi-Pull (100%) 3 x 4

3) Back Squat 1 x 5 (70%) 1 x 5 (75%) 1 x 5 (80%), then hit a 5RM

4) 10 min AMRAP
21 Box jumps (24/20)
15 TTB
9 Power Snatch (135/95)

5) 8 intervals
:45 second ME row
:30 rest

Saturday 12/27

Today will be up in the air we will ASSES how everyone is feeling. Wed/Fri were rough as hell

We will def:

Push the sled

EMOM of some sorts

Do something fast using light barbell (possibly the .com workout from yesterday)

Heavy RDL or single leg RDL

Crossover symmetry

Friday 12/26

1) Power Snatch 3 x 5 (75%)

2) Snatch Hi-Pull 3 x 5 (75%)

3) Snatch Push Press x 5 + 1 OHS (75%)

4) Partner WOD for time:
160 wallballs (20/14)

10 rounds
2 Deadlifts (365/225)
5 pull-up complex (1 strict + 1 kipping + 1 C2B=1)
38 double unders

160 Burpees

split the buy in and cash out evenly.
Alternate rounds through the 10 rounds

12/25 Merry Christmas

Wednesday 12/24

1) 3 Pos Clean (floor, bellow knee, hang) + Split Jerk 60, 65,70, 75 x 4 (only do 75% 4 times)

2) Clean Pull (drive up but keep arms in extension and shrug) 3 x 2 (90%) 3 x 2 (95%) do not need to be TnG

3) Front Squat 3 x 5 (75%) if it feels good his a 4th set

4) For Time:
1 Burpee Muscle Up
2 Deficit HSPU 9"/6"
3 Bear Complex (135/95)
4 Pistols
5 Ring Dips
6 KB Snatch (55/35)
7 TTB
8 Box Jumps (24/20)
9 Deadlifts (135/95)
10 burpees over bar
11 DB or KB Thrusters (50-55s/30-35s)
12 Bar MU

Just like the 12 days of xmas song.

Have a Merry Christmas tomorrow. Eat anything and everything starting tonight and finish tomorrow night. Relax watch loads of movies. Enjoy.

Tuesday 12/23

1) Power Clean 3 x 5 (75%)

2) Push Jerk 3 x 5 (65% or C+J) try and TnG

3) EMOM for 10 minutes:
Even: HS Walk 30 ft
Odd: 3 strict Pull-ups + 2 Bar MU

4) 2K row for time

rest until 12:00 on the clock

5) 8 min AMRAP
8 Thrusters (115/75)
8 C2B
8 Burpees over the bar

Monday 12/22

1) 3 pos Snatch (floor, below knee, hang) 60, 65, 70, 75 x 4 (only do 75% 4 times)

2) Snatch Hi Pull 3 x 3 (90%), 3 x 3 (95%) 3 x 2 (100%)

3) Back Squat 3 x 5 (75%) (if squat feels good, hit a 4th set)

4a) 25 L-sit Toes to Bar
4b) 25 Muscle-up transitions with feet on box + Strict ring dip up

you can combine 3/4

5) 3 Rounds
1 minute at each station for total reps
Row Cal
Air Squats
Box Jump overs (24/20)
Push-ups
- 1 minute rest between rounds

Saturday 12/20

We will asses shoulders before we start.  Goal is to hit split jerks first

1a) OHS 3 x 3 work up to a heavy triple
1b) Front Squat 3 x 3 work to a heavy triple (start at last OHS weight)
1c) Back Squat 3 x 3 work to a heavy triple (start at last FS weight)

2) We will work back to back legless rope climbs


3) Partner WOD for Time:
2 Rounds- split reps evenly, DUBS must be done together
30 Deadlifts (275/185)
40 Dubs
30 OHS (115/75)
40 Dubs
30 Burpees
40 Dubs
30 KBS (70/55)
40 Dubs
30 C2B
40 Dubs
30 Double KB or DB Thruster (40-44/27.5-30)
40 Dubs

4) 5 minutes to get as far as possible
30/25 Cal Row
20 Axle Bar Clean and Jerks (110/70)
-In remaining time OH walking lunge (110/70)

5) GHR weighted 4 x 8

Friday 12/19

1) Power Snatch 3 x 5 (70%)

2) Snatch Hi-Pull 3 x 5 (75%)

3) Snatch Push Press 5 x 5 (70%)

4) EMOM for as long as you can:
2 Bar MU + 4 deficit HSPU (4"/2")
if you fail before 10 minutes continue on until you hit a minimum of  20/40 reps
-Sub ring muscle ups if you need more work on them

5) For Time:
12/7/14 .com workout
1000m Row
50 DB Squat snatches (40/20-25)
750m Row
35 DB Squat Snatches
500m Row
20 DB squat snatches

6a) crossover symmetry x 4
6b) GHDSU weighted hold :30 x 4 as heavy as possible
6c) Banded side steps x 4

Thursday 12/18

Rest or curves circuit

Wednesday 12/17

1) 3 Position Clean (ground, below knee, hang) + 1 split Jerk 60,65,70,75

2) Front Squat 3 x 5 75%

3) For Time:
7 Rounds
4 Power Cleans (165/115)
6 Strict Pull-ups
8 Box Jumps (30/24)

4) 15 min AMRAP
30 Cal Row
20 KBS (70/55)
50 Dubs

5) crossover symmetry x 3

Tuesday 12/16

1) Power Clean 3 x 5 (70%)

2) Push Jerk 3 x 5 (60% of Split), Try and TnG these

3) EMOM for 10:
Even: 10 OH DB Squats 5/5 whatever you can manage
Odd: Strict HSPU 5-10
-DB snatch yesterday/DB OHS today plan on full snatching these bad boys this weekend ( you can play around with that today on your first rep each arm

4) 10 min AMRAP:
10-8-6-4-2
Wallballs (20/14) 12'/10'
Burpees

finish 2 and start over

Monday 12/15

1) 3 Position Snatch (floor, below knee, above knee) hit 1 rep at each position unbroken. Goal for this one is as you progress up your leg you will need to be faster under the bar.
60,65,70,75%

2) Snatch Hi Pull 3 x 2 (90%) 3 x 2 (95%) 3 x 2 (100%)

3) Back Squat 3 x 5 (75%)

4a) Weighted pull-ups 5 x 5
4b) Weighted ring dips 5 x 5
-to save time you can superset 3/4

5) 10 min AMRAP
2-4-6-8-10
DB Snatch (70/50)
TTB

finish 10 TTB is 1 round

Saturday 12/13

1) Work up to a heavy 3 OHS from ground

2) EMOM for 14 minutes:
Even: 60 ft sled push (in gym) pick a managable weight around 30s + 1 legless rope climb
Odd: 3 OHS (from ground) at 75-80% of above

3) 6 minute ladder
2 OHS (95/65)
2 Box overs (30/24)
4 OHS
4 Box overs
... must jump

From .com 12/03/14
4)For Time:
Row 1000m
30 Dips
30 SDHP (75/55)
30 HSPU
30 Power Snatch (75/55)
30 Burpees
30 Pull-ups
30 Thrusters (75/55)

Friday 12/12

1) Max C+J

2a) Back Squat 3 x 5 (75%) bounce out on all
2b) Close grip bench 3 x 5 (75%)
-back and forth if you are able, if not two separate segments

3) If you are comfortable 20 total reps strict wall facing HSPU.
-Wall walk up strict HSPU however many you can wall walk out
OR Wall walk up and back, then back to wall strict HSPU

http://gymnasticswod.com/content/handstand-push-wall

4) For Time:
5 Rounds
5 Cleans (185/125)
5 Jerks (185/125)
15 GHDSU (don't need to touch, just break hip plane) no need for Rx+

5) Please make sure you are doing your crossover symmetry x 3

Thursday 12/11

Rest or curves circuit

Wednesday 12/10

1) EMOM for 15 minutes
Min 1 - 1-3 strict MU or 3-6 kipping
Min 2- 3-5 weighted pistols each leg (or use PVC maybe training bar for OH pistols if you are able)
Min3- 45s plank hold

2) For Time:
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

3) 20 Rounds
1 min ME row distance
1 min rest
-I know this is miserable but do it

Tuesday 12/9

1) Work up to a heavy clean within 15 minutes (if you feel good go for a max, if not we will max C+J later this week)

2) Jerk Balance 3 x 3 light ish

3) EMOM for 12 minutes
Front Squat + Jerk
Increase load every 2 minutes
Start at around 85% of max Jerk

-Right after the EMOM is over hit 20 reps of Front Squat only at last weight. Ideally in as few sets as possible

4) Partner "Fight gone bad"
3 rounds for total reps: 1 min at each for each person
Wallballs (20/14)
SDHP (75/55)
Box Jumps (20")
Push Press (75/55)
Cal Row

5a) Banded side steps 4 x 12' each way
5b) High bench row 4 x 10

Monday 12/8

1) Max Snatch- no more than 3 misses at a max attempt

2) Snatch hi pull 3 x 1 (105%) 3 x 1 (110%) 3 x 1 (115%)

3) 30 Strict HSPU quickly but not for time: If you can do more than 8 in a set time to up the deficit start with 1"

4) 8 min Ladder
1 Snatch (155/105)
10 Double unders
2 Snatch
20 Double Unders

-Snatch should be power, but can be however you want

5a) GHR 5 x 5 Heavy
5b) L Sit 5 x :30 (total if you can't make it at once)
5c) Crossover symmetry x 5

Saturday 12/6

1) 1 Power Snatch + Hang Snatch + 2 OHS x 5 for max

2) We will work on HS walk, Bar MU and ring thing

3) For Time:
5 Rounds
10 Power Clean (135/95)
15 TTB
10 Box Jump (30/24)

4) 8 minute AMRAP
20 Cal Row
15 bar facing burpees
10 Push Press (135/95)

Friday 12/5

1) Front Squat max

2) CG bench max

3) Every 90 seconds for 15 minutes:
3 TnG clusters work up to a max 3 within the 15 minutes

4) For Time:
Fran
21-15-9
Thursters (95/65)
Pull-ups

5) Tabata Hollow Rocks

6) Crossover symmetry x 3

Thursday 12/4

rest or curves circuit

Wednesday 12/3

1) Deadlift Max

2) Push Jerk 5 x 5 heavy as long as you can TnG

3) For Time:
"Diane"
21-15-9
Deadlifts (225/155)
HSPU

4) L Sit hold: 15s, 14s, 13s, 12s ...1s
You get 3-4 seconds rest

5) DB row on high bench 3 x 12

Tuesday 12/2

1) EMOM for 10
2 Thrusters out of the rack. Start at 135/95 and make as big or as small jumps as you like over the 10 minutes.  If at any point you drop the barbell your workout is over.

2) 90 second round 4 total rounds (rest 2 minutes between rounds)
25/20 Cal row
Max effort box jumps (30/24)- if you are having a hard time pogo'ing on the lower box sub that

3) For Time:
"Karen"
150 wallballs (20/14)
- I would like to see how many everyone can do unbroken to start and then just suck up the remaining reps. Unless you have never done this workout before then you can do however you want.

4) Cool down row/run/bike with Crossover symmetry x 4

Monday 12/1

If any of you are interested in the December challenge. Guys need to beat my score of 12:22 by :45 (11:37 or faster to be eligible) and girls need to be within :45 to be eligible so 12:57 or faster


1) Max Back Squat

2) Max Strict Press

3) EMOM 10 mins

Even: 2 Snatch at or around 85%

ODD: 10 Deadhangs 

4) Do the wod on the board. 

5a) GHDSU 3 x 25

5b) GHR weighted 3 x 8

5c) banded side steps 3 x '12

Saturday 11/29

Today is up to you. You can hit the gymnastics or the 10am or so some stuff from 11am-12pm whatever you want to do or work on.  Remember we will max next week.

Friday 11/28

1) Front Squat week 14 (7)

2) CG bench week 14

3) Team wod:
3 rounds for time:
600m Row
50 KBS (55/35)
40 Box jump overs (24/20)
30 alt DB snatch (70/50)
200m run

Follow the leader

Thursday 11/27

25 min partner AMRAP of "Sean"

11 C2B
22 Front Squats (75/55)

1 partner does 1 round then switch. "resting" partner must complete 15 burpees before re-entering AMRAP.

Please partner with someone that does not follow this blog.

Wednesday 11/26

1) Deadlift week 14 (7)

2) Power Snatch 3 x 6 work on cycling moderate PS should be around 80-85%

3) Power Clean 3 x 6 same as above

4) For Time:
21-18-15-12-9-6-3
KBS (70/55)
Hollow Rocks
- 28 dubs for each - (between rounds)

5) Crossover symmetry x 3

Tuesday 11/25

Rest or curves circuit

Remember we are maxing next week and trying to hit Wed-Fri this week so attempt to be smart.

Monday 11/24

De-load this week so use wendler week 7 to for the weights.  Ideally we work out today Rest Tues, Workout Weds-Fri and then light or rest Saturday rest Sunday to get ready for maxes next week.

1) Back Squat week 14 (7)

2) Press week 14 (7)

3) DB row 4 x 10 you can set-up the bench on the boxes

4) For Time:
21-15-9
Snatch (95/65)
GI Janes

5a) GHR 5 x 6 unweighted
5b) L Sit 5 x Max effort

Saturday 11/22

Today we will snatch a little and OHS and mess around with some gymnastics I have a feeling the crew might be small today. Very laid back kind of Saturday to ease us into a deload week.

So your homework is to bring in a hero wod. Any of them you might like to do and we will draw it out of a hat.  

Let's try to avoid running ones Or at least long distance runs its fucking cold out

Friday 11/21

1) Front Squat week 13

2) CG bench week 13

-this is it, wendler has come to an end, light weights next week and retest first week of December

3) 30 seconds ME MU
30 seconds Rest
30 seconds ME Pistols
30 seconds rest
30 seconds Max distance Handstand walk
30 seconds rest
45 sec mx reps MU
15 rest
45 sec ME pistols
15 rest
45 sec Max distance
15 rest
60 seconds ME MU
60 seconds ME pistols
60 seconds max distance

4)13.4
7 min amrap
3 C+J (135/95)
3 TTB
6 C+J
6 TTB
9 C+J
9 TTB


5a) weighted GHR 5 x 6 heavy
5b) crossover symmetry x 3

Thursday 11/20

Rest or curves circuit

or feel free to do todays class wod.  If you do the WOD partner with someone that does not follow this blog and that is not quite at your level of fitness.

Wednesday 11/19

1) Deadlift week 13 (3)

2) Push Press 5 x 5 heavy

3) For Time:
60 Deadlifts (225/155)
every minute starting at 0:00 10 lateral bar over burpees 2 foot take off

rest 8 minutes

4) For Time:
40 squat cleans (95/65)
-every minute starting at 0:00 6 lateral bar over burpees 2 foot take off

5a) L sit 1:40 mins x 3 :20 on :20 rest :20 on :20 rest :20 on
5b) crossover symmetry  x 3

Tuesday 11/18

1) Snatch balance 10 x 2 go moderate here work on trying to catch rock bottom and hold for 3

2) Pendlay row 5 x 6 hold at top 5 count so go light, keep shoulder blades tight

3) For Time:
25 wallballs
250m row
25 Wallballs
500m Row
25 Wallballs
750m row
25 wallballs
1000m row

If your wallballs have been decent go normal weight and go unbroken all rounds
If your wallballs need some work, go heavier and higher, still move though

4) Plan ahead on this one, once you finish your wod you have 2 minutes rest and then hit 20-50 reps for time on you main gymnastics goat.

Monday 11/17

This is the last week of live wendler sets week 13 (or 3 on your sheets) next week will be a deload week 14 (7 on your sheets) Then we will retest all 5 first week of December.

1) Back squat week 13 (3)

2) Press week 13 (3)

3) 5 sets for max complex
1 Clean + 1 Hang Clean + 1 Front Squat + 3 Jerks

4) 16 min AMRAP
8 Front Racked Lunges (155/105)
16 Pull-ups
24 GHDSU
32 Double unders

5a) banded hip ext 4 x 12
5b) crossover symmetry x 4

Saturday 11/15

1) 15 reps including your warm-up reps to find a near max snatch

2) Drop down to 75% of above and hit
3 max effort sets of TnG rest as needed between attempts

3) For Time:
5 Rounds
4 Bar MU
7 Deficit HSPU (4"/2")
11 Thrusters (135/95)
15 Bar over burpees

4 and possibly 5 will be dependent on what the weather is like and how we feel

Plan on going outside for prowler pushes and DB snatching

possibly some rowing instead

Friday 11/14

1) Front Squat week 12

2) CG bench week 12

3a) Bulgarian split squat 3 x 10
3b) Hanging Windshield wipers 20 reps each way
3c) Seated DB strict press 3 x10

4) 14 min partner AMRAP:
10 DB Step Ups (40/30)
15 TTB
- 1 partner does a full round
- resting partner must do 1 legless rope climb to enter back into the am rap
-if you feel your grip going switch over to 2 regular rope climbs

Thursday 11/13

Rest or curves circuit

Wednesday 11/12

1) Deadlift week 12

2) Hi Hang Snatch + Hang Snatch work up to a heavy complex in 3-4 attempts then stay at that weight for EMOM for 10 minutes

3) 10 minutes to work on Butterfly C2B (ladies) bar mu (men)

4) For Time:
15 OHS (115/75)
15 C2B
15 Box Jumps (30/24)
20 OHS
20 C2B
20 Box Jumps
25 OHS
25 C2B
25 Box Jumps

5a) Pendlay Row 5 x 5 (light weight pause for a 3 count at the top all strict)
5b) L-Sit 5 1 minute rounds :10 hold :05 rest for the minute
5c) weighted GHR 5 x 5-8 heavy

Tuesday 11/11

1) Jerk Balance 5 x 5 slightly heavier than last week

2) Jerk Grip OHS same as last week slightly heavier if able 25 reps 3 count in the bottom

3) For Time:
500m Row (Men's goal sub 1:33, women's goal sub 1:44)

rest 1+ minute (basically you should be resting until 3 min mark)

4) For time:
1 mile run

rest 1+ minute to the top of a minute

5) For Time:
Row 500m
Run 400m
- (suck this up and try and go Men under 3:15 women under 3:25)

Monday 11/10

1) Back Squat week 12

2) Press week 12
-Flip these if needed to squat with the class

3) 10 strict MU + 10 Kipping MU + 20 Strict Ring C2R Pull-ups + 20 Strict Ring dips
- if you cannot do strict do 15 kipping, if you still aren't there work your transitions

4) Every 3 minutes for 18 minutes
10 Burpees + the following complex:
5 Hang Cleans + 5 Power Cleans + 5 Thrusters

all unbroken. For max load over the 6 sets

5a) Banded side steps 4 x 12'
5b) GHDSU 4 x 20
5c) Same DB bent over row as friday 4 x 10

Saturday 11/7

Let's have some fun today and just sweat and breath heavy

1) EMOM for 15 minutes
Minute 1: 10 OH Walking Lunges (135/95)
Minute 2: 10 TTB
Minute 3: 10 burpee box overs (24/20)

2) At the 15 minute mark complete for time:
5 rounds
10 OH Lunges (135/95)
10 TTB
10 burpee box overs (24/20)

3) For time:
1000m row
75 KBS (70/55)
50 Box Step overs (24/20) laterally no jumping
25 Unbroken WB (20) 11' feet for dudes
25 Unbroken WB
50 Box step overs
75 KBS
1000m row

- each set of wb needs to be unbroken, you may take a break at 25 or try and do 50 in a row but if you break before 50 you must start the 2nd set over

Friday 11/7

1) Front Squat week 11

2) CG bench week 11

3) EMOM 21 minutes
Min 1: Row Sub 1:38/1:46
Min 2: ME 4/2" deficit HSPU
Min 3: rest

4) For Time:
4 rounds
50 Double unders
20 pistols (10L/10R)
10 Strict dead hang pull-ups

5a) GHR 5 x 6 same weight as last week
5b) L-Sit hold 5 rounds 1 min of (:15 on :10 off :15 on :10 off :10on)
5c) 3 x 10 DB row- set up a bench standing on plates so you can lay flat on bench and grab DBs off floor

Thursday 11/6

Rest or curves circuit

Wednesday 11/5

1) Deadlift week 11

2)  Bulgarian split squats 4 x 10 each leg

3) Saundra's going away wod
Partner up:
30 DL (135/95)
25 DL (185/125)
20 DL (225/155)
15 DL (275/185)
2710m row switch every 250ish
15 DL
20 DL
25 DL
30 DL

Start with zero equipment at 321 go get everything set up and everything must be put away for time to stop

4a) Banded hip ext 4 x 10 each leg
4b) Hollow rocks 4 x 25

Tuesday 11/4

1) Split Jerk 6 x 2 (6 attempts for a max double)

2) Jerk Balance 5 x 5 (moderate weight)

3) Jerk Grip OHS- this is about feeling this one out some of us might need to use an empty bar
Hit 20 easy reps pause in the bottom 3 count

4a) 15 wall walks. walk up touch your nose count to 10 walk back out
4b) 25 heavy dead hang pull-ups

5) 16 min AMRAP
20 Pull-ups
10 Push Press (135/95)
400m Run

6) Crossover symmetry x 4 cycles

Monday 11/3

Last 3 weeks of wendler I know some of you are ready for this to be over, soon enough.

Add 10# to your lower body weights and 5# to upper body weights and start over at week 1.
For the next 3-4 weeks while we finish up wendler and testing you should be making sure you are eating more than usual to fuel the next month. Over the next 3 weeks if you don't hit your max reps numbers i.e. for 5+ you get 4. hit another set.

1) Back Squat week 11 (on sheets week 1)

2) Press week 11

3) Spend 10-(girls 20) minutes working muscle-ups and transitions, strict if you can hit 5+ . work in some banded mu transitions
-During this time hit 10 pistol box jumps (12") each leg

4) For Time:
15-12-9
Cleans (165/115)
Box Jumps (30/24)

5) For Time:
30 GHDSU
500m Row
30 Hip Extensions

Saturday 11/1

Remember Carly and Jamie's party is tonight

Today is up in the air, we will brainstorm once everyone gets there but plan on doing the ECC qualifier workout

With a running clock

5 min AMRAP
10 bar facing burpees
15 Thrusters (95/65)
20 C2B

at the 5 min mark

5 mins to establish a 5RM Low Hang Snatch:
You must Deadlift it up pause and then return to below the knees, all repetitions must start below the knees and pass through a full squat.

At 10 minutes For Time:
25 OHS (135/95)
75 Double unders
25 Cal Row
75 Double unders
25 OHS (135/95)

you may use 1 bar for the entire workout.

Friday 10/31

1) Front Squat week 10

2) CG bench week 10

3) EMOM for 15 minutes
1 Clean at about 85% + 24ft HS walk up and back 3 mats

4) For time:
31 unbroken dubs
31 power cleans (135/95)
31 HSPU
31 unbroken wallballs (20/14)

if you break on dubs or WB must start over at 0

5) Weighted GHR 5 x 5 go a little heavier, but keep it tight if you feel these more back drop weight

Thursday 10/30

Rest or curves circuit

Wednesday 10/29

1) Deadlift week 10

2) 10 minutes to work up to a heavy cluster

3) For as long as you can:
EMOM for 5 minutes
5 Thrusters (75/55)
EMOM for 5 minutes
5 Thrusters (95/65)
EMOM for 5 minutes
5 Thrusters (115/75)
EMOM for 5 minutes
5 Thrusters (135/95)
EMOM for 5 minutes
5 Thrusters (155/105)
EMOM for 5 minutes
5 Thrusters (175/125)
and so on until you cannot complete the required number of thrusters in the minute


4a) Banded hip ext 4 x 10
4b) crossover symmetry cycle x 4

Tuesday 10/28

1) 5 sets
3 Snatch DL + 3 Hang Snatch Hi Pulls+ 3 Hang Power Snatch + 3 Hang Snatch
You should be using around 95/65 for this.  It is ONLY for form/speed and hook grip the whole thing

2) NFT:
50 weighted Deadhang Pull-ups
20 Ring Rows with a 3 second pause at the top.  These can be singles
25-35 Box Jumps (30/24) it is about that time to start getting comfortable pogo'ing the higher boxes. Sets of 2-3 whatever

3) Partner workout:
5 min AMRAP
KBS (70/55)

5 min AMRAP
row for calories

5 min AMRAP
burped box jump overs (24/20)

4) 1 mile run at about 65-70% should be used more as a recovery than for time

Monday 10/27

Just to sum up our talk on Saturday. You all are totally within your right to do extra work and get better we just need to be cognizant of the classes and be more active with the members of the gym so moving forward I want to see everyone:

1) No extra work during the 5:30pm class, UNLESS it is a special circumstance. If so I need to know ahead of time. Just give me a text. We will be limiting the use of bars during the 5:30pm class should the scenario be needed. Otherwise join the 5:30 class lift with them and wod with them etc.

2) Try and be more engaging with the members, I understand that you are focused on your work. But sometimes that focus comes off as being a "Jerk". Try to be aware of your surroundings and great members as they walk in. Remember alot of the members look up to all of you.

3) Please avoid talking above a whisper and NO dropping bars or rowing/AD during warm-up and instruction. As coaches we are going to be better at engaging the members and it can get really loud esp. during warm-ups.  And when it comes time for wod instruction (for the strength/skill and then for the wod) I should be able to hear a pin drop.

4) Thank you all for all the hard work and dedication you all show.  And this by no means is me mad at you, this is us trying to have a more welcoming environment for the regular gym go-er.

Thanks,

Pete and Karin

Today:
1) Back Squat week 10

2) Press week 10

3) EMOM for 20 minutes
Even: 1 Hang Power Clean + 1 Push Press + 1 Hang PC + 1 Push Jerk + 1 Hang PC + 1 Split Jerk
ODD: 15 unbroken double unders + :15-:20 L-sit

4) For Time:
10 Lunges (115/75)
15 Ring Dips
100m Run
10 Lunges
15 RD
200m Run
10 Lunges
15 Ring Dips
300m Run
10 Lunges
15 RD
400m Run

5) Crossover Symmetry x 4

Saturday 10/25

1) Bear Complex Ladder:
1 complex every minute starting 115/75 adding 10#s every minute

2) 20 minutes for:
Bar or Ring MU work
Pistols (weighted/OH)
Add a 3rd of your choice- Front Lever, backwards roll, Tripod-Handstand etc.

3) For Time:
15 Muscle ups
10 Cleans (205/135)
500m Row
10 Cleans (205/135)
15 Muscle Ups

4) 3 rounds
1 min Max unbroken reps TTB
1 minute Max unbroken Reps Wallballs
1 minute Max unbroken Reps KBS (70/55)
1 minute rest between rounds
- You must stop working for that minute if you break your set



5) Everyone will get a few cracks at max load sled pull with the rope so bring gloves if needed (this is bc some of you misunderstood last time around)

Friday 10/24

1) Front Squat week 9

2) CG bench week 9

3) Every 2 minutes until failure
Power Snatch + Hang Snatch + OHS
Pick a moderate starting load and add 10/5# after every complete complex

4) For Time:
3-6-9
Power Snatch pick your weight (135/95, 155/105, 165/115)
C2B
- All reps must be unbroken, and C2B must be butterfly.  If you miss a rep or lose grip start over at 0

5) For Time:
10-15-20-25-30
Push Ups
Box Jumps (24/20)
-200m run at the end of each round

6) Every 3 minutes for 15 minutes
10 Split Squats
10 RDL - Light weight
30 Russian twists
- this should be easy just move through

Thursday 10/23

Rest or Curves Circuit

Wednesday 10/22

1) Deadlift week 9

2) Max out the following complex
5 Back Squats + 6 Lunges + 5 Back Squats
limit it to 3 sets

3) For Time:
Row 4000m

Anytime the pace goes above 1:52/2:02 stop and do 10 burpees over the rower then resume. You get 4 pulls to get it under target pace/500m


4) Easy bike ride or jog for 15 mins

Tuesday 10/21

Just a reminder because it has been a little laxed lately.  The classes and the people in the classes are most important. Just because we aren't doing the whiteboard workout on some days doesn't mean that you cannot get involved in the class and talk with other members and cheer them on etc.


1) 4 Rounds NFT:
6-8 Russian Leg lifts (https://www.youtube.com/watch?v=208gsUy9S-c)
4 Turkish Get-ups each arm (55/35) focus on staying tight and perfect reps
5 weighted pull-ups (heavy as possible for 5 reps)

2) Jerk Balance 5 x 3 really light weight just get these into your memory
https://www.youtube.com/watch?v=XLGOJ9FZW3U

3) 4 x 1 min ME rope climb
rest as needed between attempts

4) 10 min AMRAP
10 Ring Rows (feet on box)
10 Hang Power Snatch (95/65)
40 Double unders

5) Crossover symmetry x 4

Monday 10/20

1) Back Squat week 9 (2 on sheet)

2) Press week 9

3) Snatch Hi Pull 3 x 2 (100%) 3 x 1 (105%), 3 x 1 (110%)

4) Snatch Grip Push Press 5 x 5 moderate weight, work that solid overhead position

5) For Time:
Teams of 2
50-40-30-20-10
Front Squats (115/75)
Lateral burpees over bar

6a) 4 x L-Sit hold ME > 30 seconds ideally
6b) 4 x banded hip extension 10 reps each leg

Saturday 10/18

1) OHS 10 x 1 work to todays max

2) Pick the gymnastics move giving you trouble, whatever it is hit EMOM for 10:
25 Dubs + 5-10 reps of your goat

3) 20 min Ladder
1 Round of Nate
1 Snatch (185/125)
1 Round of Nate
2 Snatch

4) 4 Rounds
500m row SPRINT
15 Box jumps (must pogo)
rest 2 mins between rounds

5) RDL 4 x 10 light/mod weight drive your hips back

Friday 10/17

1) Front Squat week 8

2) CG Bench week 8

3) EMOM for 10:
2 Power Cleans + 2 Split Jerks- make this difficult

3) 10 minute AMRAP
10 Burpee Box Jumps (20)
10 Cleans (155/105)

5a) 25 Strict HSPU
5b) 25 L-Pull-ups
5c) Split Squats 5 x 5 each leg

Thursday 10/16

Make sure you write this down and use it as needed.  We will call this our "Curves Circuit" and can be used whenever you feel you need a break to get you moving and flush out all the built up shit.  I fully expect everyone to wear ankle warmers, spandex and a headband while performing this.  You don't have to grow one but a mullet would complete the ensemble

"Curves Circuit"
5 Rounds NFT- medium pace
1 light sled drag up and back in gym
5 45# sumo stance box squats - find a box height or plate height where you hip crease is below parallel
10 banded leg side raises each side (use the perform better bands)
15 EASY Ring Rows
10 Push-ups
10 Seated straight leg raises each leg
15 Banded hip ext each leg
15 Hollow Rocks

I have done a version of this multiple times at a walking pace from movement to movement and each round is about 4:30-6 minutes So total time should be 23-30 minutes breaking a good sweat. Then stretch out and foam roll.

OR Rest day

Play around with this, if you do not feel fresher the next day after this you went too hard.

If you have any questions about any of the movements email Richard Simmons.

Wednesday 10/15

1) Deadlift week 8

2) EMOM for 10 minutes
3 Hang Cleans- make these tough, it should be a miserable 10 minutes

3) 3 TnG Split Jerks x 5 work up to a heavy 3 but must be TnG

4) 4 min AMRAP
5 Push Press (155/105)
10 Wallballs (20/14)

2 min Rest

4 Min AMRAP
15/12 Calorie Row
10 Front Racked Lunges (95/65)

2 min Rest

4 Min AMRAP
10 Double KB Thrusters (35/20)
10 Burpees

5) Tabata Hollow Rocks

6a) Weighted GHR 3 x 8 1 x ME
6b) Crossover symmetry 4 cycles

Tuesday 10/14

1) Partner Sled Push/Drag x 5 rounds for time
Find a weight that is challenging to the 50m mark but not gassing

Partner 1 pushes the sled 50m then drags the 2nd sled 50m. Partner 2 then does the same

2) For Time:
1 mile run
rest 1/2 of your mile time
1 mile run

3) For Time:
3 rounds
500m Row
20 Ring Dips - If you can do 20 unbroken kipping these should be strict

Monday 10/13

Remember we are starting back over at week 1, add 10# to your lower body lifts and 5# to your upper body

1) Back Squat week 8 (1)

2) Press week 8 (1)

3) 3 Hi Hang Snatch x 5 be quick under the bar

4) 12 Min As many Reps as possible
25 OHS (95/65)
25 Pull-ups
25 Box Jumps (24/20)
20 OHS (95/65)
20 Pull-ups
20 Box Jumps
15 OHS
15 Pull-ups
15 Box Jumps

5) 4 x ME L-Sit Hold- fight for this rest as much time as needed between attempts

Saturday 10/11

1) Push Press 5 x 5 work up to a heavy but not maximal 5 reps TnG

2) Sled Drag across the gym x 6 maybe bring gloves

3) For Time:
"Jackie"
1000m Row
50 Thrusters (45/30)
30 Pull-ups

4) 7 min AMRAP:
Burpees to 6" target

Monday we start over again on week 1. Make sure you add 10# to lower body lifts and 5# to upper body lifts.  Another long 6 weeks so use today as a nice quick and hard and eat big tomorrow during football and rest.

Friday 10/10

1) Front Squat week 7

2) CG Bench week 7

3) Wodapalooza qualifier #6
10 min Ladder
5 Deadlifts (225/135)
5 OHS (135/95)
5 Box Jumps (24/20)
5 Alt Pistols

increase each round by 5 reps

4a) Bulgarian Split Squats 4 x 8 each leg
4b) Static GHDSU hold  4 x :30 weighted if possible
4c) Crossover symmetry x 4

Thursday 10/9

Rest or make up

Wednesday 10/8

1) Deadlift week 7

2) 5 TnG split Jerks x 5 (50-55%)
work on bring the bar down right into your next dip, this is practice should not be taxing

3) 4 min Max distance handstand walk

4) For Time:
21-15-9
Snatches (95/65)
burpees over the bar
-all snatches must be squatted

5) GHR 5 x 5 weighted

Tuesday 10/7

1) 3 TnG cleans x 5 (50%)
- For this I want you to work on letting go of hook grip for the squat then in one motion at the top of the squat pop the bar off your shoulder and re grip the hook grip.
-If you are already proficient at that practice anyway and keep form sound

2) EMOM for 10 minutes
7-10 Deadhang C2B
-Ladies for the first 5 minutes of this I want you to get in 20-25 butterfly chest to bar in no less than twos. I don't care if the second one doesn't hit right now, just try and get comfortable stringing

3) For Time:
5 Rounds
400m Run
15 wall balls high target

4) For Time:
60 TTB
-Challenge yourself to do this in as few sets as possible, hold on and fight and note when you have to resort to singles and doubles. Don't rest extra to try and get big sets though push the issue

Monday 10/6

If you have been hitting the wendler hard then this week should be very welcomed

1) Back Squat week 7

2) Press week 7

3)5 Hang Power Snatch x 5
-these should be all about speed and keeping your feet under you

4) EMOM for 15 minutes
Min 1 15 GHDSU
Min 2 35-45 sec handstand hold, ideally freestanding, use wall if needed
Min 3 50 Double unders

5) 10 Rounds for time of each
250m Row
Rest 1 minute between

Saturday 10/4

1) Find a 3RM TnG Snatch, ideally all would be caught in the squat, no power then squat

2) EMOM for 10:
3 TnG snatches - pick a weight slightly below #1 that will be challenging to finish all the reps.  If you miss a rep skip it and get ready for the next minute.  Score is number of completed sets.  I.e. Min 1- hit all 3=1 Min 2 you miss your third rep =0

3) Play around with Legless/L-sit rope climb
Then: 10 weighted rope climbs for time

4) Last rough one for about a week
For Time:
25-20-10
Thrusters (95/65)
Pull-ups
-Start every round with 10 Deadlifts (315/205)


5a) 50 Strict Ring dips
5b) 50 Weighted Sit-ups (anchor your feet)

Friday 10/3

1) Front Squat week 6

2) CG bench week 6

3) For time: 40 MU
1 min ME
1min rest
-continue in this fashion 1 min on 1 min off until you hit 40

4) For Time:
25 TTB
20 Alt Pistols
15 Back Squats (185/125)
10 Jerks (185/125)
15 Back Squats
20 Alt Pistols
25 TTB

5) 3 min total Plank hold

Thursday 10/2

Rest or make up

Wednesday 10/1

1) Deadlift week 6

2) Back Loaded Lunges 1 x 10, 1 x 8, 3 x 6 same weights as Sat

3) *Only if you feel good*
Power Clean Max Double TnG
-Could be a new PR or todays max. Be strict with 4 attempts at a max

4) For Time:
2015m row/run
4 rounds
16 OHS (95/65)
15 Burpees
2015m row/run

See the main website for the reason behind this wod

5) Weighted GHR 3 x 10, 1 x ME

6) Ice or Heat (whatever is available) your shoulders for 20 minutes x 2 (if possible)

Tuesday 9/30

1) EMOM for 10 minutes
2 Hi Hang Snatch start conservative 65-70% and increase weight over the 10 minutes

2) Snatch Balance 8 x 1 PR this within the 8 attempts

3) 3 1 minute rounds
ME Butterfly C2B
rest as needed between rounds

4) 7 Rounds
7 DB Thrusters (45/30) -.com calls for 45# if you can use the KB do it if not be a man and go 50s
1 rope climb
-You may need to do this between classes,

5a) 4 x 20 GHDSU
5b) 4 x crossover symmetry cycle

Monday 9/29

Week 6 (on your sheets week 3) of Wendler.  We will be taking a much needed easy week next week.

1) Back Squat week 6

2) Press week 6

3) Take 2 attempts at a 8 RM clean 

- Catch in squat and TnG

2 attempts means 2 actual attempts at 8 reps.  Warming up and hitting 4-5 reps and stopping doesn't count.  2 attempts is either you complete 8 reps at a heavy weight once and try for heavier or you fail at rep 6 or 7 TWICE 

4) For Time:

3 Rounds

400m Run

30 Squats

20 Push Press (115/75) 

5) 4 Rounds

500m Row

10 Banded hip ext each leg

- use this as recovery 

Saturday 9/27

If you are able come in early to get the wod over and done with so we aren't messing around at 11 and  at the gym until 130-2ish.  We should be going down to support Bill, Zach, Nina and Kate.

1) Back loaded Lunges 1x 10, 1 x 8, 3 x 6 each leg

2) 3 rounds
20 GHDSU
ME L-sit hold immediately after
rest as needed between rounds

3) For Time:
5 rounds
20 Wallballs (20) high target for dudes
15 Pull-ups

4) Sled Push with a partner
alternate back and forth 6-8 rounds each
to find the heaviest weight you can push down to the 100m mark and back in 1:30

1:30 is a decent amount of time to rest at the turn so challenge yourselves but you are still on the clock.

5) Weighted GHR 5 x 5 as heavy as possible without using your back

Friday 9/26

If you are competing take it easy break a light sweat and go through your movements for tomorrow.

1) Front Squat week 5

2) CG Bench week 5

3a) Work up to a heavy cluster (clean right into a thruster) should be near maximal effort
3b) Drop down 10% from above and hit 20 reps as fast as possible

4a) 25 Deadhang C2B
4b) 25 Negative Ring Dips 5-7 seconds down kip up

5) For Time:
5 Rounds
100m Run
10 Ring Dips
5 Rounds
100m Run
10 Push-ups

Thursday 9/25

If you are competing Saturday

1) Front Squat week 5

2) CG Bench week 5

3) 20 mins of moderate cardio running/rowing/AD whatever 

Everyone else 

Rest or take mobility 

Wednesday 9/24

For those of you that did the DL yesterday

1) 10 2 min rounds
400/350m row
remaining time burpee box jumps overs (24/20)

rest 2 mins between rounds

For everyone else

1) Deadlift week 5

2) Split Jerk 10 x 1 if you are feeling good go for a near maximal or new PR. If you are not stay in the 75-80% range and make all 10 perfect

3) Freestanding HS, HS walk work

4) For Time:
400m Run
25 Box Jumps (24/20)
2 Rope Climbs
400m Run
10 MU
20 Alt DB Snatch (70/50)
400m
20 Alt DB Snatch (70/50)
10 MU
400m run
2 Rope climbs
25 Box jumps

5) GHR 3 x 10, 1 x ME if these are getting easy add weight

Tuesday 9/23

If you are competing this weekend or have signed up for wodapalooza qualifier see how you feel, the goal will be to do tomorrows Deadlifts today with other other work.  See below.

1) 10 2 minute rounds for total reps of burpee box overs
400/350m Row
Remaining time burpee box jump overs (24/20)

rest 2 minutes between rounds

2) 3 Rounds for time
25 GHDSU
10 DB Lunges (40/30) 10 each leg

3a) 20 total V-outs
3b) 4 rounds of crossover symmetry

4) 10 min Airdyne ride at moderate-hard intensity


For Deadlift today

1) Deadlift week 5

2) For Total Reps
2 rounds
1 min ME KBS (70/55)
1 min rest
1 min ME Burpees over plate (45)
1 min rest
1 min ME Thrusters (45/30)
1 min rest
1 min ME over unders (24/20)
1 min rest

3a) GHR 3 x 8, 1 x ME (again add weight if 8 is easy)
3b) 4 x 20 GHDSU

Monday 9/22

1) Back squat week 5 (2)

2) Press week 5

3) CrossFit Team Series
For Time:
21-15-9
OHS (115/75)
TTB

10 min Cap

4)
For Time:
1 Mile run
-2 K row- if you are skipping the wod

If your wrist and or anything else is bothering you skip the workout, it is not important.  Run the mile hard then come in and row 2k

Saturday 9/20

1) OHS 10 x 2 build over the 10 sets

2) Girls work butterfly chest to bar and MU
Dudes will play around with bar and rings

3) For time:
10 DB thrusters (40/20)
100m sprint
8 DB thrusters (50/30)
100m sprint
6 KB/DB thrusters (55/40)
100m sprint
4 DB thrusters (70/50)
100m sprint
2 DB KB thrusters (80/55)
100m sprint

4) 2013 individual regional event 6
For Time:
100 Dubs
50 HSPU
40 TTB
30 SOH (160/100)
90 foot walking OH lunge (160/100)

5) Sled push time we may even take it to the street

Friday 9/19

1) Front Squat week 4

2) CG bench press week 4

3) EMOM for 10
3 Power Cleans (205/135) + 1 Rope Climb

4) For Time:
1000m Row Buy-in
3 Rounds
10 weighted alt pistols (35/20)
20 Box Jumps (24/20)

5a) 50 total ring rows add weight so you are in the 4-6 rep range per set
5b) 3 minutes total L-sit hold

Thursday 9/18

1) 20 minute EASY airdyne ride or row

2) Total of 3 minutes in the following:
Couch Stretch (R and L)
Pigeon pose (R and L)
Kneeling split (or laying against the wall)
Elbows on box in the prayer position

add in anything else you need to hit OR go to mobility

Wednesday 9/17

1) Deadlift week 4

2) 3 Snatch Balance x 5 slightly heavier than 9/9 (65%) hang out in the bottom for a 2 count

3) 15 minutes to work
- Strict HSPU, Handstand walking, Freestanding HSPU, Handstand walking with Freestanding HSPU

4) 15 minute Ladder
1 Deadlift (225/155)
1 round of Cindy
2 deadlifts
1 round of Cindy
etc.

5a) 5 x 8 each arm Heavy DB bent over row
5b) Banded lateral side steps 12' x 5
5c) Banded Hip Ext. 5 x 10 each leg

Tuesday 9/16

1) Play around with barbell Turkish get-ups start light hit a few reps both arms Up and Down. Slightly increase weight hit a few more reps. Keep this going until you start to struggle then cut it off

2) Every :90 for 15 minutes
8 Ring Dips +
L-Pull-ups (pick a rep range you can hold for the 10 sets, might only be 1 rep

If you are beat up SERIOUSLY please be honest with yourself skip the wod there will be something at the bottom for you:

3) For Time:
50 Cal Row
40 TTB
30 20" Alt DB Step ups (50/30)
200 Dubs

4) For everyone
Run 3 mins
walk 2 minutes
Run 5 mins
walk 4 mins
Run 7 mins
walk 6 minutes
Run 9 minutes

For this the runs should be at a pace you can't really sustain for any longer than the time listed.

Use the mile loop

Monday 9/15

Remember for the next 3 weeks go into your wendler sheet and add 10# (for lower) and 5# (for upper) lifts to your MAXES not your 90% everything should recalculate. For future if your weight you should lift is at a 2/7 or higher round up to the next 5 or 10 if it is a 1 or 6 round down

1) Back Squat week 4 (on your sheets week 1)

2) Press week 4

3) Snatch Hi Pulls 2 x 2 105% 2 x 2 110% 4 x 1 115% of max snatch

4) 4 4 minute rounds for individual times of each:
Round 1 and 3
200m Run
15 Ring Rows (feet on box)
10 Front Squats (165/115)

Round 2 and 4
10 Front Squats
15 Ring Rows
200m Run

5a) L sit 6 x :30 rest as needed
5b) 5 x 5 weighted GHR (10-20#)

Saturday 9/13

1) Snatch 6 x 3 at increasing loads should be TnG

2) Every 2 minutes for 10 minutes

4 Hang Cleans + 4 Jerks (start at or slightly above 65% and try and increase over the 5 sets)

3) Spend some time messing around with gymnastics you've been neglecting

4) We will cycle through 1 by 1 down the ropes 

1st rope - L-sit RC

2nd Rope - Legless

3rd rope- Regular climb

4th rope- weighted climb 

after you finish 4th rope climb you must follow the path set in bear crawl 

5) Since this is the first comp wod in a while that we will be back together lets go old school prepare for anything.

Everyone will get to write down their choice for the following:

Time domain

AMRAP or For Time

Couplet, Triplet, Quadruplet or 5+

2 movements (with weight if applicable) 

Friday 9/12

1) Front Squat week 3

2) CG Bench week 3

-This is the last day of the first 3 weeks. Remember for next week go into your excel sheets and add 10# to BS, DL, FS and add #5 to P, BP

3a) If you are still working on Strict HSPU hit 25 total reps, If you have them down hit 25 total reps on 45# plates (if that is still easy go higher)
3b) 40 deadhang C2B

4) For Time:
34 DB Hang Power Snatch (50/40) (17L/17R)
34 Push-ups
34 Wallballs (20/14)
34 KTE
34 Wallballs (20/14)
34 Push-ups
34 Hang Snatch (95/65)

5a) Bulgarian 3 x 10 each leg
5b) GHDSU 3 x 25

Thursday 9/11

Use today as a make up or a rest day

if you are resting foam roll, mobilize your shoulders maybe go see Misbah at 7:30

Wednesday 9/10

1) Wendler DL week 3

2) 2 split jerks x 5-10 sets
-This is not for max, this is for footwork and feel at a moderate weight.  Use the blocks if necessary.
-the open ended set is meant to be on feel, if your shoulders feel shitty go 5 sets if you feel good today push it.

If any of us see you miss a jerk and then ask you what set you are on you had better come with a solid poker face.  If not you get to clean the bathrooms. dead serious


3) Muscle-up transitions or strict MU
work on either ring or bar MU
if you have them easy work ring or bar strict
10 minutes here or 15 strict reps


4) "Nate"
20 minute AMRAP
2 MU
4 HSPU
8 KBS (70/55)

5a) Spend a total of 2 minute above the rings locked out with your hands slightly turned out
5b) 2 sets 8 reps GHR, 1 set ME.  If these are beginning to be easy (i.e. you are hitting 15+ in the ME set add 5-10# for all sets)
5c) Crossover symmetry cycle x 3

Tuesday 9/9

1) 3 Snatch Balance x 5, very moderate weight 60%, hang out in the bottom for a 2 count on each rep

2) 3 rounds NFT for quality:
5 STRICT V-outs - http://gymnasticswod.com/content/v-out
10 Ring Rows
15 Sit-ups to straddle- http://gymnasticswod.com/content/sit-straddle

3) 10 minute AMRAP
15 Medballs cleans (20/14)
10 Burpee box jumps (24/20)

rest 1 minute

4) 4 minutes hollow rock hold
hold for as many seconds of the 240 as possible

5) Row 3000m
alternating between
200m ME
300m easy (50% effort)

Monday 9/8

1) Wendler Back Squat week 3

2) Wendler Press week 3

- For today it is 5 3 1+

3) 5 Rounds
:30 ME Thrusters (135/95)
:90 rest

4) For Time:
5 Rounds
4 Push Press (135/95)
8 Front Racked Lunges (135/95) (4/4)
12 TTB
24 Double Unders

Friday 9/5

If you are able go to endurance tomorrow to get your lung burn on.


1) Front Squats week 2

2) CG bench week 2

3) Clean and Jerk ladder
Start out at about 80% of your C+J max
Every 75 seconds hit 1 rep, add 10/5 after each completed lift continue in said fashion until you miss
rest 2 minutes start over at 80% and repeat this sequence 2 more times for a total of 3 times

4) Fight Gone Bad
3 rounds 1 minute at each station for total reps
Wallballs (20/14)
SDHP (75/55)
Box Jumps (20)
Push Press (75/55)
Cal row

rest 1 minute between rounds

5a) Bulgarian Split Squat 3 x 10 each leg
5b) 15 weighted GHDSU x 3
5c) Banded Hip Ext 3 x 15 each leg
5d) Strict Ring dips 3 x ME

Thursday 9/4

Slight change in schedule if you can make it work.  Tomorrow normal work. Saturday if you can drag your asses out of bed go to endurance and then take off Sunday. If you need your beauty sleep rest Sat and light Oly work Sunday


Go long (well at least for us)

Pick one

35-40 min jog
45-60 min bike ride
30 min swim

You should be breathing somewhat hard but not exhausted after this.

Stretch mobilize and foam roll after.

Wednesday 9/3

Tomorrow plan ahead, try and go for a moderate duration endurance
35-40 min jog
45-60 min bike ride
30 min swim

-whatever you can fit in, not super intense more restorative but longer. Friday will be normal work, saturday we have the party Sunday we will just hit some light OLY lifts. Next week is week 3 of wendler and I want some big 1+ numbers


1) Deadlift week 2

2) For this segment you are lifting every :20 for 5 minutes (same weight for all 3)
1st lift- Snatch
2nd lift- Hang Snatch
3rd Lift- Power Snatch

So minute 1 from 0-:20 you must snatch, then :20-:40 hang snatch :40-1:00 Power snatch
repeat the sequence 4 more times

weights should be between 115-165/75-115.  If you miss move on. Play around with the weight ahead of time, you should be able to transition from power back to full seamlessly so no wide feet

3) 12 Minute AMRAP
3 Snatches (155/105)
4 Muscle ups
100m run

4) Partner up and alternate for 5 rounds
Sled push 60 ft up and back (moderate load)
your rest is your partner's push

5a) 50 strict ring rows (add weight if needed)
5b) GHR 3 x 8, 1 x ME
5c) Banded lateral side steps 4 x 12'

Tuesday 9/2

For those of you who missed out on yesterday top portion is for you:

1) Wendler back squat week 2

2) Wendler Press week 2

3) OHS 20 Heavy reps

4) L sit hold 2:00 in as few sets as possible

5) Tabata hollow rocks
(no swings DL tomorrow)

6) For Time
30 Cal Row
30 Bar facing burpees
30 Hang cleans (135/95)


If you were around for Bull yesterday

1) L sit hold for 2:00 in as few sets as possible

2) Tabata Hollow Rocks

For 3) BE HONEST WITH YOURSELF. If you feel like shit do this

3 Rounds
5 minutes
1k row (at 80-85%)
remaining time burpees over rower

rest 2:30

If you feel alright

For Time:
30 Cal Row
30 Bar facing burpees
30 Hang cleans (135/95)

Monday 9/1

If you can get to the gym around 9 so we can knock out the BS and P before 10am

1) Wendler Back Squat week 2

2) Wendler Press week 2

3) For Time:
"Bull"

2 Rounds
200 Dubs
50 OHS (135/95)
50 Pull-ups
1 mile run

Saturday 8/30

Again try to make it to the 9am or 10am class to do this with the class

1) For Time:
"Murph"

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

partition the reps however you like however you must start and finish with a mile run

Friday 8/29

Tomorrow I want everyone to show up to either the 9am or 10am class and do the workout with the class. (Zach and Nina I know that might be a stretch for you lol. I am sure Bill will be doing the wod after the classes, however I want all of you to make the effort to show up at 9am or 10am have fun with the class) Then get out of the gym and go enjoy the holiday weekend.

Monday class is at 10am I would like all of you to be there for that one as well (if able), If you can wake up earlier do so and meet at the gym around 9am to get our Wendler back squat and press out of the way.

Tuesday is most likely going to be a very light rest ish day


1) Front squat week 1

2) CG bench week 1

3) OH Lunges 3 x 10 (5L/5R) heavy across but no shuffling

4a) Pendlay row 3 x 10 reps, no bounce all arms and upper back
4b) Weighted hanging leg raises 3 x 10 (put a DB between your feet and with abs only bring knees up as high as possible)

5) 5 minutes for as many reps as possible
45 cal row
15 power snatches (135/95)

rest 12 minutes

5 minutes for as many reps as possible
45 cal row
15 power clean and jerks (155/105)

Thursday 8/28

Rest or make-up any of the lifts you missed

Wednesday 8/27

1) Deadlift week 1

2) Every 90 seconds for 15 minutes
2 Hang Clean + 2 Split Jerk (70-75%) lower percentage to work foot placement on jerk and make cleans perfect

3) For Time:
10-1
Thrusters (105/70)
Start each round with 25 double unders

4) 10 minute easy Airdyne ride.  This should keep you sweating a little but recovery

5a) 50 banded face pulls https://www.youtube.com/watch?v=IndIttUTNMU
5b) 2 sets 8 reps GHR, 1 set ME GHR
5c) L-Sit hold ME x 3 shoot for longer than 15 seconds each time
-Split 4 up however you like

Tuesday 8/26

1) Finish Warm-up with
Girls and guys if needed work on MU transitions and kipping rings to hips.

2) 5 Rounds NFT (don't dawdle)
ME Deadhang Pull-ups
8 PVC OH Pistols (4L/4R)
15 GHDSU
-for the deadhangs if you can rep out 12+ add weight
-if at any point you get less than 8 do a second set

3) 24 Min AMRAP
200m Run
16 Hollow Rocks
12 C2B
200m Run
12 Burpees
16 Box Jumps (24/20)

4) 4 Rounds NFT
Banded side steps 12'
Crossover symmetry

Monday 8/25

1) Wendler Back Squat Week 1

2) Wendler Press Week 1

3) EMOM for 10 Minutes
1 Hi Hang Snatch (at or near 90%)

4) 2 Minute Max distance handstand walk

5) For Time:
Squat Isabel
30 Snatches (135/95)

6) 2K Row at 85-90%

Saturday 8/23

1) Snatch OR Clean and Jerk whichever you want to hit (or if your working with Jon tomorrow hit the opposite) 2 reps EMOM for 10 minutes. Heavy but you should not miss a lift (if you do it's ok move on)

2) With a running clock:
0-8:00
1-2-3-4-5
Bar Muscle up (or rings if needed)
6
135/95 OH Lunges (3L/3R) before each set of BU

8:00-12:00
Run 400m with (2 25# plates/2 15# plates)

12:00-26:00
1000m row
20 Strict Press (105/70)
500m Row
15 Push Press (155/105)
250m row
10 Push Jerk (205/135)

26:00-30:00
Run 400m with (45/25)

30:00-46:00
5 Rounds
5 DB Hang cleans (50/40)
15 TTB
30 Dubs

46:-50:00
Run 400m

50:00-60:00
50 GI Janes

Friday 8/22

Ok so we are finishing up testing our strength movements today.  For the next 14 weeks we are going to be hitting Wendler. I am going to email everyone the template for this.  If you do not get it send me an email at crossfitroyalty@gmail.com

Also for the next 14 weeks I want you using your best ever clean, snatch, jerk and C+J numbers for the other lifts will we will be mixing in.

1) Max Deadlift

2) Max close grip bench press
-For this try and place your hands at the start of the knurling or a little tighter, keep your elbows from bowing out

3) 3 rounds NFT
:30 L-Sit hold (total time)
10 single arm OHS (5R/5L)

4) For Time:
50 Wallballs (20/14)
50 Deadlifts (185/125)
50 Wallballs (20/14)

Thursday 8/20

 If you can plan to go to the gym with someone

1) Spend a few minutes each on the freestanding HSPU with a partner from tues.  (video is there)

2) Four 4 minute runs resting 1 minute between run.  These should not be max effort runs but they should be challenging, think of it not of a pace you could sustain for a prolonged period of time.  Try and do this with a partner so you have someone to pace off of.  For example I would try to run with Bill  and Bill's goal is to leave me in the dust. My goal is to keep him in my sight.  Use the mile loop or run 400ms someone ideally has a watch/timer

Wednesday 8/20

1) Max Front Squat

2) 10-15 mins Butterfly C2B practice work on stringing them. I don't care if the 2nd or 3rd reps don't count try and force yourself to kip and get comfortable with the timing
-If you can do more that 10 unbroken hit 5 x 7 weighted dead hang C2B

3) Two 6 minute Ladders
500m Row to open
1 Front Squat (155/105)
1 C2B
2 FS
2 C2B
….

Focus on unbroken throughout fight for this

rest 4 minutes between ladders

score separately

4) 3 Rounds NFT
Max effort GHR
Banded lateral side steps 16' each way
1:00 plank hold

Tuesday 8/19

1) Finish your warm-up by grabbing a partner and play around with partner free standing handstand push-ups
https://www.youtube.com/watch?v=2GwgkjbHok8

2) Snatch Hi-Pull 3 x 2 (85%) 2 x 2 (95%), 3 x 1 (105%)
For the first two weights, do not drop, hold on and reset at the bottom BUT not TnG.  work the grip

3) Max Strict Press no more than 3 missed lifts, belt up once you get close

4)  For Time:
15 HSPU
20 Box jump overs (24/20)
25 KBS (70/55)
30 HSPU
40 Box Jump overs
50 KBS

5) If you have time mess around with front lever, L-sit and skin the cat…if you don't have time skip to

6) 3 cycles of crossover symmetry

Monday 8/18

1) Clean 12 x 1 at 75% these should be smooth and easy and perfect. Use it as a warm-up for max squat rest :30-:45 seconds between lifts

2) Back Squat for max. Take 20 minutes. No more than 2 fails at 1 weight

3) EMOM for 16 minutes
EVEN: 8-10 weighted ring rows (feet on box)
ODD: 6 RDL (you choose weight) load hamstrings

4) 16 minute AMRAP
400m Run
30 Sit-ups
20 Alt Back Loaded lunges (95/65)

Saturday 8/16

Let's have some fun today just straight wod'ing. First two are intervals from .com over the last week

#1 and 2 are interchangeable half will do 1 and half 2 or whatever

1) 10 1 Minute Rounds
3 Deadlifts (315/205)
60 Yard Shuttle sprint (we will figure this out)
Remaining time Max rep burpees

2 minute rest between rounds

-This will take us to 28 minutes, rest to 40 minutes

2) 10 2 minute Rounds of:
5 pull-ups
10 push-ups
15 Air Squats
5 Pulls-ups
10 Push-ups
15 Air Squats
Row for Calories in remaining time

Rest 1 minute between rounds

Each round for 1 and 2 are scored separately

This will take us to 69 minutes (Sixty Nine……)

Then we will get outside set-up and go HAM with some fun stuff, be ready for dudes vs. chicks assuming the numbers work but we generally have a sausage fest so we will see

Friday 8/15

1) Hang Snatch + 2 Snatch.  NOT TnG drop and reset. x 5 work to a max 3 reps

2) Snatch Balance +  OHS in snatch grip x 6 feel this out see how the wider grip feels

3) 10 Rounds NFT
15 ft unbroken Handstand walk (or practice it)-4 attempts per round max
7 Deadhang pullups

4) For Time:
3 Rounds
60 Dubs
20 OHS (95/65)
400m run

5) 4 rounds NFT
30/10 Cal of airdyne ME
Crossover symmetry cycle
Banded hip ext x 10 each leg

Thursday 8/14

1) 4 x 1k Row
rest 90 seconds

try to keep the rows within 5 seconds of each other.  Go on feel, if you feel good push this if not just sweat and move

Wednesday 8/13

1) Back Squat 5 x 1 (92-95% or close to it) then 3 x 2 at same weight…go get some

2) Shortly after finishing #1 30 back squats for time (225/155) re-rack as needed

3) Strict press 8 x 4. Pick a weight where 4 is manageable early on but will get tough in later sets

4) 4 Rounds NFT
6 weighted pistols (3/3)
8 GHR
10 weighted push-ups

5) Climb as high as possible:
Death by 10m
Min 1:
5 10m sprints
Min 2:
6 10m Sprints
Min 3:
7 10 m Sprints
….
Touch both hands behind line
score is last completed number within the minute
once you fail start over at 5 again

20 minutes

Tuesday 8/12

1) Power Snatch 3 x 3, 3 x 2.  These should be TnG first working set should be heavy, start dropping under

2) Snatch Grip DL 5 x 2. For this stand on a 25# plate (use two if needed 1 for R foot 1 for L foot) Drop and reset.  You need to stay crazy tight. These should be above 100% max snatch

3) 4 trips up and back sled drag 180-225/125-155

4) 6 Rounds for time:
8 Pull-ups
12 KBS Snatch (55/35) (see how the 70/55 feels after the snatch DL, ideally use those but see how you feel don't be dumb its August)
14 GHDSU- set up a 55# kb or equivalent and touch the handle

5) 2 Min ME AD
1 min rest walk around
2 Min ME AD
1 min rest walk around
1 Min ME AD
1 min rest walk around
1 min ME AD
5 min cool down

The Both 2 min efforts should be similar in calorie output.  I.e. 17 on assault, then for the 1 min effort try to best 1/2 of your 2 min total

Monday 8/11

1) Front Squat 8 x 1 (95%)

2) Quickly work up to a near max clean and jerk
-For now and in the future when it says quickly work up to a near max. Take 10-12 minutes and hit 7-8 lifts dont spend alot of time here going for a new PR. If it feels good make big jumps if your off make smaller ones and call it

3) EMOM for 20 minutes
Even: Clean + Hang Clean + Front Squat + 2 Jerks (Start at 75%, if you can add later only small jumps)
ODD: 3-5 Muscle ups or 7 C2B + 7 Ring Dips

4) hit your gymnastics skills for 10-15 mins as recovery from emom

5) 10 min AMRAP
10 Clusters (115/75)
150m Run
10 Ring Dips

Saturday 8/9

1) Snatch Balance 10 x 2, work up to a heavy 2 by set 5 and hold steady for the remaining

2) Back Squat 5 x 2 (92)

3) Muscle-up transitions/banded strict muscle-ups Dudes go on high bar

4) EMOM for 10 minutes:
Even: 3 rope climbs
Odd: Snatch these should be full and try and hit 4-6 unbroken reps. Play around with the weight

5) 5 Rounds for time:
50 yard Prowler push (365/225)
15 C2B
5 Front Squats (245/160)- From Rack
15 Burpees
500m Row

-attempt to run from prowler to gym, gym to prowler

Friday 8/8

1) Finish warm up with
3 rounds:
10 OHS 75/55
15 GHDSU
-This is for time BUT Since the OHS is light try and use a much more narrow grip that usual, work in the mobility into this mini wod

2) Hang Clean 5 x 3 challenge yourself to find a heavy weight early on and hold it or go slightly heavier

3) Deadlift 8 x 2 (90%) TnG

4) weighted deadhangs 5 x 5
accumulate 2:00 L-sit


5) For Time:
10-1
 Deadlifts (225/155)
1-10
HSPU

Thursday 8/7

3 Options for today: Pick the one that you feel fits with how your body is feeling, or the one you need work on the most.

#1 depending on how your knees feel: 2 mile run at a consistent pace not a jog a legit run, but no where near maximal

#2 4 Rounds of Airdyne/Assault
30 seconds sprint 15 seconds rest
45 seconds sprint 30 seconds rest
1 min sprint 45 seconds rest (start over)

#3 4K row at 75-80% start out at a pace you can sustain for the duration.  Don't go the first 500m at 1:42 pace and then never see below 1:55 for the remainder.  Try and hold this slightly slower than your 2K pace

Wednesday 8/6

1) Finish warm-up with 3 rounds:
25/7 Cal of air dyne/assault
32' Handstand walk (4 mats out 4 mats back)

2) Strict Press 5 x 2 (90%)

3) Push Press 5 x 2 (90%) don't have to be TnG

4) M/F partner's ideally
For Time:
400m Run (together holding a band)
40 Wallballs (20/14)
40 Box jumps (24/20)

- Must hold WB for partner to get reps split evenly
-Box jumps must switch height split reps evenly

5) Pick a gymnastics movement you are working on and within 5 minutes of finishing #4 hit 10-40 reps depending on what it is.  Muscle ups/Bar Muscle-ups can be 10ish C2B 30ish etc.  Do them as fast as possible

Tuesday 8/5

1) Finish warm-up with 35-50 weighted GHDSU use whatever medball is comfortable and put a box at the base so you don't have to go to floor to touch

2) Front Squat 2 x 3 (85%), 5 x 2 (92%)

3) Power Clean x 10 (feel it out a go for a 10RM)

4) 5 Rounds NFT
4 Weighted Pistols (whatever weight you can make these clean)
6 Pendlay Row (heavier than Sat but strict)
8 GHR

5) 12 Minute AMRAP
10 Ring Rows
20 KBS (70/55)
30 Anchored sit-ups

Monday 8/4

1) EMOM for 10
Snatch Hi-Pull  at > 120%

2) EMOM for 10
Pause Snatch  70% (3 count)

3) Behind the neck Snatch Press 5 x 3
+ 15 Single ARM OHS (each arm total)

4)
90 seconds ME Muscle-ups
rest 2 minutes
90 seconds ME Deficit HSPU (4"/2")
rest 2 minutes
90 seconds ME C2B
rest 2 minutes
90 seconds ME ring dips
- If you know you may get 0-5 reps of any of these work the progressions instead and go for 2 minutes
i.e. MU sub 2 minute max effort ring rows (then after work transitions)
or No deficit HSPU

5) For Time:

10 Burpee Box Jumps (24/20)

100m Sprint (to the R)

10 Burpee Broad jump (4')

100m Sprint

10 Burpee TTB

100m Sprint

10 Burpee Box overs (24/20)

100m Sprint

10 Burpee to target (12"/9")

100m Sprint

10 Burpee Pull-ups

100m Sprint

10 Lateral Hop Burpees (Feet must touch 45# plate)

100m Sprint

10 Burpees

100m Sprint

Saturday 8/2

We will finish warming up with more gymnastics (skin the cat, muscle up transitions, kipping ring dips etc.)

1) 2 Hang Snatch x 10 start out at 70% and work up in little increments as long as its clean

2) Back Squat 3 x 10 (60-65%) keep rest under 2 mins

3) 4 Rounds NFT
10 Deadlifts (these should be fast choose a weight you can rep out)
20 GHDSU

4) 3 x 15 C2B pull-ups rest as needed (if you cannot do 15 in a row, do as many max effort sets as it takes to get to 45 reps resting as needed)

5) "Seven"
7 Rounds
7 HSPU
7 Thrusters (135/95)
7 KTE
7 DL (245/165)
7 Burpees
7 KBS (70/55)
7 Pull-ups

6) We will see what the weather is like

Friday 8/1

Finish warm-up with 10-15 minutes of gymnastics skill work (handstand work, L-sit/L-sit RC, Deadhang pull-ups or butter fly pull-ups)

1) Double Hang Clean + 1 Split Jerk x 10  work up to a max

2) Front Squat 3 x 3 (80%) 3 x 3 (85%)

3) Push Press 5 x 3 heavy across

4) For Time:
50 Calorie Row Buy in
20 Power Cleans (155/105)
100m Run
15 Power Cleans
200m Run
10 Power Cleans
400m Run

Thursday 7/31

Rest day today- back at it tomorrow

Light cardio and foam roll and mobilize

Wednesday 7/30

1) Finish warm up with front lever prog and strict TTB

2) Split Jerk 10 x 1 at 85% if you need to drop down to hit all 10 reps do so, work the foot work

3) RDL 5 x 5 heavy across, load the hammys

4) For total Reps:
2 Mins
30 Box Jumps (30/24)
Max Reps DL (275/185)
-1 min rest-
2 Minutes:
50 Sit ups
Max Reps Pull-ups
-1 min rest-
2 minutes:
30 Ring Rows (feet even)
Max Reps KBS (70/55)
-1 min rest-
400m Run for time (score separately)

Tuesday 7/29

1) Finish warm-up with 10 minutes of Tripod into a handstand and handstand walking

2) 3 Position Clean (Hi Hang, Hang, Floor) x 5 at 70% light focus on speed

3) Back Loaded Lunges 3 x 10 each Leg
Banded Lateral Side steps 3 x 12'

4) For Time
400m Run
20 Deficit Push-ups
40 Alt Pistols
800m run
20 Deficit Push-ups
40 Alt Pistols
400m run

Monday 7/28

Couple more light days back at it hard Friday

1) L- Sit Rope climbs work them, also mix in L-Sit hold total of 2:00

2) GHDSU 3 x 20

3) Every :30 for 10 minutes
1 Snatch (light weight ish stay clean 70-75%) go lighter if needed

4) OHS 4 x 2 at 75% 3 second pause in the bottom

5) 8 min AMRAP
10 Alt DB Snatches (50/30)
10 TTB
10 Push Press (95/65)

6) 400m Run
90 second rest
800m Run
90 second rest
400m Run

Saturday 7/26

Follow our websites work and check out CrossFit.com

Friday 7/25

If you are participating in the Royalty Games:

For Time:
3200m Row
1600m Run


If you are not the next few days should be very light. And I take back what I said yesterday, I will have work listed for today and tomorrow lol

1) Hi Hang Snatch 3 x 3 at 60% Focus on SPEED under the bar

2) Back Squat 3 x 3 at 70% fast explosive reps

3) 3 rounds NFT
L-Sit Hold  :20
10 C2B pull-ups (or work butterfly pull-ups) efficiency, efficiency, efficiency
Banded Hip ext x 10 each leg

4) 8 Min AMRAP
20 Calorie Row
10 burpees over rower

Thursday 7/24

If you are around tomorrow/Saturday and want to participate in the in-house comp it will not be too taxing and use today as a Rest Day.  If you feel as beat up as I do, then take the rest of the week/weekend as a recovery/maintenance.

light OLY technique lifting, squat a little moderate weight low volume, work some gymnastics etc.

I am leaving the next 4 days totally up to you guys/gals, let's see if this backfires haha.  Listen to your bodies the last 7 weeks have been rough.  And we will be hitting it hard again starting next week.

If you are looking for something to do here is an example of light/recovery day for one of the next few days:

1) Hi-Hang Snatch+Hang Snatch + Snatch at 50% x 5

2) Back or Front Squat at 70% 3 x 3

3) For efficiency of movements:
30 Handstand Shoulder taps
30 C2B pull-ups

4) For Time:
Row 500m
25 KBS (55/35)
Run 400m
25 Burpees

Wednesday 7/23

1) Strict Press 2 x 5, 2 x 4, 2 x 3, 2 x 2. Add weight for each new round of reps

2) Strict/Tempo/weighted ring dips 10 x 5. Tempo is 3-5 count down kip up

3) In teams of 2 complete for time:
250 Russian twists (20/14)
200 Air Squats
200 Dubs
100 DB SOH (50/30)
100 Burpees
50 Partner Wallballs (20/14) ball must hit above target line

Tuesday 7/22

1) Snatch Hi-Pull 5 x 5 at or around 110% of max Snatch. Not TnG drop and reset

2) Deadlift 5 x 3 at around 80% these should be less explosive than #1 but not a struggle, move weight

3) If you haven't been practicing mix in Front level progressions and MU transitions before you bang out some weighted Ring Rows 6 x 5 heavy 5 reps but strict

4) For Time:
15 Deads (315/205)
15 Pull-ups
10 Deads (315/205)
20 Pull-ups
5 Deads (315/205)
25 Pull-ups

5) Run 4 x 400m at 85-90% effort
Rest 1:1

Monday 7/21

1) Quickly work up to a heavy double clean. no TnG

2)
EMOM for 10 mins
Even: 6 Front Squats (70% of above)
ODD: 5-10 HSPU

3) For Time:
30 Thrusters (95/65)
20 GHDSU
400m Run
20 Thrusters (115/75)
30 GHDSU
400m Run
10 Thrusters (135/95)
40 GHDSU
400m Run

-Only go past your hips don't need to touch the ground on GHD

Saturday 7/19

1) Work up to a heavy Snatch double. Not TnG.  Drop reset and lift

2) Take 75-80% of above
EMOM for 5 mins
3 snatches

3) Back Squat 8 x 3 (85%)

4a) Push Press 3 x 3
4b) Split Jerk 3 x 4
- Start with a heavy 3 push press and add weight over the next 2 sets then start split jerking and continue to add more load

5) For Time:
3 Rounds
10 Alt DB Snatches (70/50)
10 DB OHS R (50/30)
20 TTB
10 Alt DB Snatches  (70/50)
10 DB OHS L (50/30)
20 Box Jumps (30/24)

6) Push the sled depending on the time, or will work some gymnastics

Friday 7/18

1) Work the gymnastics

2) EMOM for 10 mins
Even: 10 Deadhang C2B
ODD: 15 GHDSU

3) For Time:
"Triple 3"
3000m Row
300 dubs
3 mile run

see how we stack up against them next week and also this should flush out the body a bit.

Thursday 7/17

Happy Birthday Karin. I love you more than words can describe, so I will try to put it down in a workout. Have fun:)

1)
For Time:
"DT" + "Karen"

5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
30 Wallballs

Wednesday 7/16

Be prepared to work tomorrow.

Depending on how you feel, today is a good day to work in gymnastics. Some HSPU, Ring Dips, Strict Pull-ups etc. I will leave it up to you on how your bodies feel

1) 1 mile sled drag for time (100/50)

no running must march the whole time. Do the mile loop

2) Foam roll and stretch. 

Tuesday 7/15

1) Hi Hang Clean + Hang Clean work up to a near max complex

2) RDL 5 x 5 load the hamstrings, heavy but for speed and perfection

3) 5 Rounds NFT
10 Alt DB step ups (50/30) 20"
5 Bar Muscle ups (or banded bar MU) or 7 C2B+7 Ring dips

4) 4 rounds for total reps

1 Min Max cal row
:30 rest
:30 max reps power clean (165/115)
:30 max reps box jump overs (24/20)
:30 max reps Air Squats
1 min rest

5) Optional if you have time:
4 rounds
of suicides
10yards, 20 yards, 30 yards , 40 yards
rest 1:1

Monday 7/14

Ok so we have hit a bunch of gymnastics stuff over the last 3 weeks.  Now that you all know how to do them and go through the progressions I want you to finish each warm-up with 5 mins ish practicing 1-2 per day.

Freestanding Handstand
Handstand walks
Tripod to a handstand
Front Level
L-Sit
L-Sit to planche
Skin the cat
Backwards roll to support
Strict TTB

1) Hi Hang Snatch + Hang Snatch work up to a near maximal

2) OHS 5 x 2 heavy across

3) 25 strict TTB + 40 Heavy Ring Rows (break up however, ring rows should be as heavy as possible to keep you at 3-5 reps at a clip)

4) For Time:
21-15-9
OHS (95/65)
GI Janes

Saturday 7/12

For Total Time (with some weight and reps)

1)
150 Double Unders

rest 1 min

2)
7-5-3
Thrusters (165/115)
Muscle -ups


Rest 5 mins

3)
3 mins for max back squat
Start at (225/135)-Can only go up by 10s/5s
rest 2 mins

4)
2 Min AMRAP
Back Squat (225/155)

rest 3 minutes

5)
10 6" Deficit HSPU
10 Snatches (155/105)
20 C2B
20 Burpees
30 TTB
30 KBS (70/55)

rest 4 minutes

6)
10 HSPU
10 Snatches (135/95)
20 Pull-ups
20 Burpees
30 TTB
30 KBS (55/35)

rest 4 minutes

7) 1K row

Friday 7/11

1) Pause Clean 10 x 1
3 second pause above knee

2) EMOM for 10 Minutes
1 Hang Clean + 1 Clean + 1 Front Squat + 1 Jerk  (75-80% from above)
-This might get tough towards the end, Try and work sound technique especially early on


3) 8 Min AMRAP
1 Clean (185/125)
3 Ring Dips
5 Box Jumps (24/20)

-any style of clean

4) 15 minutes working on rings with Skin the cat and backwards roll to support
https://www.youtube.com/watch?v=Np_s2fnYjso
https://www.youtube.com/watch?v=0Y5g0_lDM0c

Just start to get the feel for these don't overdue it. You never know what tomorrow brings

5) If you have time:
1 min ME Assualt bike
1 min active recovery
:30 ME
:30 recovery
2 min ME
:30 recovery
:30 ME
:30 recovery
:30 ME
1 min recovery
1 min ME
5 min cool down

Thursday 7/9

If you have the ability to get in a pool today do so and you aren't hurting too bad:

Spend 30 mins swimming. Not continuous swim a couple laps rest. Tread water etc. Just move and cool off.

If you are hurting and can't get in a pool, 15 mins of light cardio mobilize and stretch

If you feel good:
1)
2 mins ME Cal on AD
rest 1 min
2 Mins ME Cal on rower
rest 1 min
400m Run AFAP
rest 3 mins
repeat 2 more times

Wednesday 7/9

Plan ahead.  If you have the ability to go for a swim tomorrow do it.

Also today is a big pulling day, make sure you hit some push-aways before you come in, before you workout and then def quite a few after.

1) Clean Pulls 5 x 3 start and finish slightly heavier than last week. Drive up hip pop (arms straight) drop reset

2) Deadlift 4 x 6 nothing crazy here these should be slower moving than #1 but at no point should you struggle.  If your 6RM is 400 do 6 reps at 350 focusing on hip drive and tight backs. This is not a max effort set here its 24 heavy but perfect reps

3) On boxes or Parallettes work L-sit to tuck back to L-Sit as many times as you can in 1 set. x 5

4) For Time:
200m Run
20 KB C+J (55/35) 10/10
200m Run
15 DL (225/155)
200m Run
20 KB C+J
200m Run
15 DL
200m Run

5) Crossover symmetry (work through all) and Banded hip ext 4 x 10

Tuesday 7/8

1) Front Squat 3 x 3 (85%)

2) EMOM for 12 Minutes
0-2: 5 Bar Muscle-Ups (girls do these strict with the assistance of a band)
3-4: Rest
4-6: 10 C2B (you may kip)
7-8: Rest
8-11: 15 Ring Rows

3) For Time:
50 Russian Twists (20/14)
50 Pull-ups
50 Wallballs (20/14) 12'/10'

4) Sled push: I want the sled to be heavy but manageable push a total of 6 trips to the 50m mark (and back), but I want it in short max effort bursts.  Go hard for half, rest for 45 seconds give or take, finish the 50m, rest etc.

Monday 7/7

1) Hi Hang Snatch 5 x 2 (65-70%) focus on pulling yourself under, don't go too heavy this is to get you ready for #2

2) Pause Snatch 10 x 1 work to a max. Pause 3 seconds at your knee then finish quick. Stay tight with your body during the pause

3) Back squat 4 x 3 (85%)

4) CFG 13.1
17 min AMRAP
40 Burpees (6")
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
Remaining time snatch (210/120)

5) Partner up and work on Freestanding Handstands
Partner will be there to help you balance as you kick up. Once you are steady they will let you go. Focus on pulling your legs up with your abs no kicking like to the wall

Saturday 7/5

We will be getting there before 10am tomorrow, lets be warmed up an ready to roll at 10 and then get the F out quick. 


1) Front Squat 8 x 1 (80%)
- during these sets mess around with L-sit to tucked planche on parallettes or boxes

2) Push Press- Work up to a heavy double. Then 2 x 3, 2 x 5 decreasing the load

3) We will finish with sled work so bring your pushing shoes

Friday 7/4

"Lumberjack 20"

20 Deadlifts (275/185)
400m Run
20 KBS (70/55)
400m Run
20 OHS (115/75)
400m Run
20 Burpees
400m Run
20 C2B
400m Run
20 Box jumps (24/20)
400m Run
20 DB Squat Cleans (50/30)
400m Run

Thursday 7/3

1) If you have the ability to go for a swim do so.  Try and be in the water for 25-30 mins. Mix up with hard swimming, easy swim and total rest

If swimming is not an option

Sprint work:
Out back (or at a track 100m) Start at the white line and sprint to the 100m mark AND back at 90-95% effort
rest the time it take you to walk to our ramp and back to the white line.

Repeat 6 times

Then Sprint from the white line to the 100m mark. This should be at maximum effort.
Rest the time it takes you to walk from 100m mark back to start.

repeat 10 times

Wednesday 7/2

1) Back Squat 4 x 4 (80%)

2) DB Bulgarian Split Squats 3 x 8 (each leg) play around with the weight on these
https://www.youtube.com/watch?v=iKhcq3Xyx_Q

3) Pendlay Row 4 x 6 heavy but no bounce

4) For Time:
100 Dubs
25 TTB
25 Back Squats (95/65)
75 Dubs
20 TTB
20 Back Squats
50 Dubs
15 TTB
15 Back Squats

5) 750m Row x 3 rest 1:1

Tuesday 7/1

1) Work up to a max complex of
3 TnG Power Cleans + 3 Push Press (no re-dip)

2) Clean Pulls 5 x 3 no TnG start at 100% of max Clean drive up, drive hips through and drop immediately reset and go

3) 10 min Ladder
1 C+J (165/115)
150m Sprint
2 C+J
150m Sprint
….

4) 4 rounds NFT
:30 Second Handstand Hold (against wall, but work on bringing feet off for freestanding)
GHR x 8
Banded Lateral Side steps 12'

5) Crossover symmetry 3 cycles

Monday 6/30

1) Front Squat 4 x 3 (80%)

2) Back Squat 4 x 3 (80%)

3) 15 minutes: Muscle-up transitions, Kipping on Ring, Rings to hips. Try holding a shirt or towel between your feet

4) EMOM for 12 Min
Even: 10 Strict Ring Dips
ODD: 10 Ring Rows (feet even with ring*)
* from now on if you see ring rows assume your feet are even with ring

5) For Time
3 Rounds
60 Air Squats
30 Hollow Rocks
6 Muscle-Ups

Saturday 6/28

1) EMOM for 10 minutes
Even: 5 Deadlifts (80% of max)
Odd: 10 Deadhang pull-ups

2) 5 min AMRAP
15 Deadlifts (225/155)
15 Cal on rower

rest 3 minutes

3) 4 min AMRAP
5 Hang Power Cleans (135/95)
5 Ring Rows (feet even with rings)

Friday 6/27

If you are competing tomorrow warm-up hit some light movements that you will see in your comp and then 15-20 mins of light cardio

Everyone else

1) 2 pause Snatch 10 x 1. pause below knee 1 count, pause above knee 1 count, finish the lift. This is a great time to practice gaining ground with your torso as the bar rises, as well as loading your hamstrings

2) Snatch Balance 5 x 2 at or above 100% of max snatch

3) Back Squat 3 x 4 at 75%

4) Handstand walking. line up the tumbling mat short side against the wall. Start out and kick up 1 mat section away from the wall and move your hands until your feet are supported by the wall.  Keep progressing back away from the wall. Spend 10-15 mins on this.
Goal is to walk the length of the mat multiple times in a row without faltering (might not happen today and that is ok) when you feel your wrist/shoulders getting achy call it
-In between attempts hit 10 GHDSU +10 GHR (total of 50 each)

5) For time:
2 rounds
30 HR Push-ups
15 OHS (135/95)
400m Run

Thursday 6/26

If you are competing this weekend do the following today and then take tomorrow off

1) Speed Deadlifts 10 x 1 at 60% of 1RM rest 30seconds
- These should be explosive from the ground up, drop and rest for 30 seconds


2) Partner WOD for total reps
4 mins at each station
Cal row (switch every 15)
Box Jump overs (24/20)
Rope Climbs
KBS( 55/35)
100m Sprint

1 person works at a time

If you are not competing this weekend
Hit the stuff tomorrow and 8am on Sat morning

1) 10 min Assault bike
Every time your pace drops below (300/250 watts) get off and do 10 burpees. Subtract the number of burpees you do from total calories

2) 10 min AD easy recovery ride

Wednesday 6/25

1) Finish warm-up with 5 sets of Max effort Front Lever hold (hold at whichever point in the progression you are at)

2) Front Squat 3 x 4 (75%) same weight as Monday

3) EMOM for 10 minutes

Even: Strict Press x 6 reps 70-75% (no failures but should get tough, you can re-rack)

ODD: 10 weighted ring rows, feet even with rings

4) 14 Min AMRAP

50 Dubs

7 Push Press (165/115)

11 Squats (165/115) *anyhow

14 KTE

5) Take a few minutes to practice getting comfortable holding a tripod

https://www.youtube.com/watch?v=j_PxZZ0lb8M

Tuesday 6/24

1) Work up to a heavy double hang snatch

2) EMOM for 10 mins
Hang Power Snatch + Hang Snatch - Start at 65% of 1RM, if you are pulling under nicely for the 2nd rep increase weight and build over the 10 rounds

3) 15-20 reps of negative 4" deficit HSPU.  Work only the down, Kick up to the wall begin lowering slowly and do not let your head touch the ground until you have counted to 7. If you start dropping and losing it way before 7 seconds do 1 more rep and call it

4) For Time:
50 Hollow Rocks
50 Burpees
50 Alt DB Snatch (50/30)
30 Hollow Rocks
30 Burpees
30 Alt DB Snatch

Monday 6/23

1) Front Squat 3 x 3 (75%)

2) Back Squat 3 x 3 (75%)

-These should be relatively easy sets of squats, work the explosiveness out of the bottom.

3) Practice butterfly pull-ups, if you are starting to get them. String them, if you are stringing them hit your chest to the bar. 3 x 15

4) For Time:
5 Rounds
20 Wallballs (20# for both, dudes 12 ft)
200m run
10 Pull-ups

Saturday 6/21

1) Finish warm up with muscle-up transitions

2) Power Snatch 5 x 3, not TnG all 5 sets should be within 5-10lbs of first set.  You should have to drop lower with each rep of the 3

3) 50 weighted Ring rows NFT
- these should be in sets of 3 minimum, pick a weight that is manageable for the 50 reps

4) For Time:
3 Rounds
25 GHDSU
5 Power Snatch (155/105)

Friday 6/20

1) Work up to a heavy double hang clean

2) EMOM for 10 mins
2 Hang Cleans + 2 Front Squats- Start at 65% of max clean, goal is to build over the 10 mins and hit the last few minutes at the same weight

3) Push Press 5 x 5 same weight as last Sat for the first 3 sets, then increase by 5-10lbs

4) For Time:
5 Rounds
5 HSPU
10 Back Loaded Lunges (115/75)
15 KBS (55/35)

Thursday 6/19

If you feel ok hit the intervals below. If you missed a workout make it up

1) Row intervals
10 rounds
:30 on
:30 off
right into
5 mins easy air dyne
right into
Row
10 Rounds
:30 on
:30 off

Wednesday 6/18

1) Snatch Hi-Pull 5 x 2 (100-105% of 1RM) not touch and go-for explosiveness

2) Snatch grip deadlift 6 x 2 (110-120% of 1RM) not TnG- for strength, shoulders and hips rise together

3) Close Grip Bench Press 5 x 5

4) For Time:
40 Burpee Broad Jumps (4')
30 Deadlifts (250/165)
400m run

Tuesday 6/17

1) Back Squat 3 x 8 (65%)

2) EMOM
0-3: 5 dead hang C2B (20 total)
4-8: 6 dead hang pull ups (30 total)
9-13: 10 ring rows feet even with rings (50 total)
- if you feel this will be easy (you body weight ninjas) add a vest

3) 12 min AMRAP
15 TTB
30 Air Squats
60 Dubs

4) Back Squat 3 x 8 (65%)

Monday 6/16

1) Clean and Jerk 1 x 5, 1 x 3, 1 x 2, 3 x 1.
not tng drop the earlier sets and reset.

2) Front Squat 1 x 6 (72%), 1 x 4 (77%), 3 x 2 (82%), 1 x 4 (82%), 1 x 6 (82%)

3) Every :90 for 5 rounds
10 HSPU begin with strict and do as many as possible to open each round (until the :30-:40), then kip the rest

4) "Grace"
30 Clean and Jerks (135/95)

5) 3 x 1000m row
2 min rest between efforts.

Saturday 6/14

1) Snatch Balance 5 x 2 at 100-105% max snatch

2) Push Press 5x5 heavy as possible for 5 tng

3) Gymnastics Skillz 10-15 mins
a) Front lever progressions
b) muscle-up transitions OR strict MU OR stringing them
c) L-Sit rope climb half way and very very slow negative

Work through each section hitting a couple attempts and cycling on

4) 15 Min AMRAP
Thursdays .com workout
2 Rope climbs
20 Wallballs (20/14) 10'
200m Run

5) 3 Rds NFT
GHR x 8
Crossover symmetry cycle

Friday 6/13

1) Clean 1 x 4, 1 x 3, 1 x 2, 3 x 1 Find a 1 RM
The earlier sets are not touch and go. Drop reset as if you were going to clean 500# for every rep

2) For Time:
3 Rounds
10 Cleans (165/115)
15 Box Overs (24/20)

3) Tabata Hollow Rocks

Thursday 6/12

1) 4 rounds NFT:
10 Deadhang C2B
10 Banded Hip ext (each leg)
12' banded lateral side steps

2) 25 mins cardio
5 min easy/moderate run
15 min (30s on/30s off) air dyne sprints
5 min easy/moderate run

Wednesday 6/11

1) Jerk (ideally split) 1 x 6, 1 x 4, 1 x 2, 3 x 1 find a max

2) Every 2 mins for 10 mins
3 Front Squat + 3 Jerks using 75-77% from above

3) 3 Rounds for time:
25/20 cal Airdyne
32' handstand walk (16' out 16' back) equivalent of 4 mats

4) 14 Min AMRAP
200m Run
10 Push Press (95/65)
10 Bar facing burpees

Tuesday 6/10

1) Deadlift 5 x 5 at 70%, then back off the weight and go for a 10RM- make 1 attempt and be smart

2) Every 2 minutes for 10 minutes
Strict TTB x 6 (if you can't do strict, kip up and control the descent)
1 Arm OH KB Squat x 5 each arm (whatever weight you are comfortable with, play around with this one before you start)

3) 7 Min AMRAP
11 V-ups
11 KBS (70/55)

4) 3 Rounds NFT
1 cycle on crossover symmetry
8 GHR
12" each way of banded lateral side steps

Monday 6/9

Here we go

1) Max snatch… do whatever you need to do to loosen up. If you miss a weight 3 times in a row drop down 10# hit it, go up 5# hit it then re-try if you miss the re-try call it a day

2) Back Squat 5 x 5 at 75%

3) 4 Rounds NFT:
15 Ring Rows (feet at box height)
15 Strict Ring Dips

4) "Open Test"
20 Min AMRAP
50 Wallballs (20/14)
50 Box Jumps (24/20)
40 Dubs
40 TTB
30 C2B
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle ups

2015

2014 season has come to a close for us and now we look on to next year.  I know all of us learned a lot. I know I did, especially for preparing for next year.  But who knows CrossFit seems to always be 1 step ahead of the majority.

I am very pleased with everyones progress that has followed this blog and want to continue the success into the summer/fall.

Quick word of caution: The time after regionals is when a good percentage of people get hurt.  They get so pumped up and start training as if they are going to regionals next weekend.  BE SMART it is a long off season and then the season is just as long.  You are not going win anything today, tomorrow or the next months…but you can set yourself way back if you are not smart.  This is the time to baby nagging shit, if it doesn't feel right skip it do something else similar. If you ever have questions text me.

Here is what is going to happen for the next 6 months.  This blog will be open to everyone and then once the season begins in January it will go back to being Private for numerous reason. We will do a better job of posting on the small white board come that time.

Now remember the class is top priority.  This blog is supplemental work, and we are able to do this because of the classes.  So briefly here are some rules (which can be added to at any time), and remember this is a PRIVILEGE not a RIGHT.  DO NOT ABUSE IT

Rule #1: Class takes priority, if you are 10 minutes into a 12 minute AMRAP and the class needs your space you are done

Rule #2: Avoid dropping barbells/rowing/airdyne'ing during instruction.  During warm-up is ok but once instruction begins silence your shit.  You should all know the timing of everything by now.  8-10 mins for a warm up so you can squeeze something in before instruction begins.

Rule #3: Be a part of a class.  Warm-up with one, do the WOD with one, stay after and cheer on other members.

Rule #4: DO NOT ACTIVELY tell people to follow this.  If someone asks you what you are doing say Pete has a supplemental blog…GO TALK TO PETE about it.  I want to go over all the rules with them.

Rule #5: We are not Rich Froning. More is not always better, Quality work is always better. However we will be doing more than we did last year, because we have it under our belts.

That is about it for now.

Training for 2015 will begin on Monday June 9th.

In the mean time hit the class workouts and test the maxes.

Pete