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