Saturday 1/31

Warm-up and then at 11:15 we will

1 and 2) Take 30 minutes to max Snatch then C+J.
-Hard cut off time is 17 minute mark for max snatch.
-If you miss the same weight 3 times in a row, drop down hit a rep and then try max 2 more times at missed weight if you don't hit it you are done.

3) EMOM for 8-10 minutes. If you make it through 8 your done, if you fall off you have until 10 to get the reps in.
5 Hang Power Clean (use a weight that is heavy but where you can bounce and cycle quick) + 1 rope climb

4) Funke Filthy Fifty
50 Alt MB Lunges
50 MB sit-ups
50 push-ups
50 Russian twists L/R=1
50 Hang Cluster (45/30)
50 Jumping Pull-ups
50 KBS (55/35)
50 TTB
50 Box Jumps (24/20)
50 Burpees

5) TBD

Friday 1/30

Tomorrow we max Snatch and C+J, sort of like a meet with both lifts on the same day but not with the red lights

1) Snatch 1 x 1 (60%), 1 x 1 (65%), 2 x 1 (70%), 2 x 1 (75%)

2) Clean and Jerk 1 x 1 (60%), 1 x 1 (65%), 2 x 1 (70%), 2 x 1 (75%)

3) Back Squat 3 x 3 (70%)

4) Spend 15 minutes walking through 2 gymnastics goats
L-Sit, Handstand walk, Strict HSPU, bar mu, butterfly, etc etc. keep the volume low work on efficiency

5) Assess how you feel, if doing the wod on the board will warm you up for tomorrow go ahead and hit it. If you are feeling beat up OR the slightest bit off skip it do cardio below

6) Throw back to the wodapalooza qualifier but slightly longer and no snatches/ttb first
9 min ladder
3 Cal Row
3 Burpees over the rower (2 foot take off)
6
6
9
9
15
15
21
21
-Start over

Thursday 1/29

Rest day or curves circuit

Wednesday 1/28

If you got everything in yesterday proceed as normal, if you missed the max power Snatch start with that.

***Power Snatch 1 x 3 (70%) 1 x 2 (75%) 1 x 1 (80%) 1 x 1 (85%) find a 1RM

1) Cleans + Single Jerk 1 x 2 (60%) 1 x 2 (65%) 1 x 2 (70%) 1 x 2 (75%) 1 x 2 (80%) find a double clean + split jerk max

2) Clean Pull 1 x 3 (100%) 1 x 3 (105%) 2 x 3 (110%)

3) Front Squat 1 x 2 (70%) 1 x 2 (75%) 1 x 2 (80%) 1 x 2 (85%) find a 2 RM

You are not allowed to do this during the 5:30pm WOD or the 6:30pm class tonight, WOD first if you need too or wait until 7:30pm.

4) Sprint intervals:
20 TTB
10 Cleans and Jerks (165/115)
500m row

rest 3 minutes

250 m row
25 Thrusters (115/75)
250 m row

rest 3 minutes

15 Front Squats (135/95)
21 HSPU

rest 3 minutes

Repeat. Score is time minus 15 minutes
note which part or parts give you the most trouble

5) GHR 3 x 10

Tuesday 1/27

It looks like we might get snowed out today if we do push the 1RM power snatch back to Weds and the 1RM OHS to Sat

1) Power Snatch 1 x 3 (70%) 1 x 2 (75%) 1 x 1 (80%) 1 x 1 (85%) find a 1RM

2) Power Clean + Split Jerk  2 x 1 (75)  3 x 1 (80%)

3) OHS 1 x 2 (70%) 1 x 2 (75%) 1  1 (80%) 1 x 1 (85%) find a 1 RM

4) 20 Ring C2B + 30 Strict Dips + 20 Ring Rows (hard)

5) Before you do the workout roughly 5 mins before or so

90 seconds of Muscle ups- this is not max effort this is pace it out like you had to do 40 MU for time.
-use small to moderate sets that you can repeat without misses

Then do the workout
For total reps
3 rounds
1 min burpees to 6"
1 min KB snatch (55/35) switch arms at :30
1 min Box jumps (24/20)
1 min rest

after your last round take the 1 minute rest

then 90 seconds ME muscle-ups. See how close you get to the pre workout #

6a) Crossover symmetry x 4
6b) GHDSU 4 x 15

Monday 1/26

Last rough week Open is right around the corner so if you are pressed for time cut out on some of the lifting.  Or if you need to join the class for the workout first that is fine dial back the %s on the weights a bit.

1) Snatch 1 x 3 (60%) 1 x 3 (65%) 1 x 2 (70%) 1 x 2 (75%) 1 x 2 (80%), then find a 2RM

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

3) Back Squat 1 x 3 (70%) 1 x 3 (75%) 1 x 3 (80%) then find a 3RM

4) Push Press 1 x 3 (70%) 1 x 3 (75%) 1 x 2 (80%) 1 x 1 (85%) then find a 1 RM

5) 10 min AMRAP
5 OHS (115/75)
10 KTE
30 Double unders

If you have time:
6)
4 x 500m 90% of 500m PR pace
rest 1 min

Saturday 1/24

1) 3 minute round x 3
Row 25/20 cal in remaining time 1 attempt at a 5RM hang clean
1 minute rest between rounds
-you must start with 135/95 on the bar. you may add more weight before round 1 but must have that on their to start

2) EMOM
0-5 5 Strict HSPU (deficit if these are easy)
6-10 12 C2B pull-ups
11-15 7 deficit (4/2) HSPU
16-20 7 Strict Pull-ups

3) .com workout from yesterday
15 min AMRAP
15 Cal row
10 Box jumps (30/24)
5 Push Jerks (185/125)

Friday 1/23

1) Power Snatch 1 x 2 (70%) 1 x 2 (75%) 2 x 1 (80%) 2 x 1 (85%)

2) Power Clean + Split Jerk 2 x 2 (75%) 2 x 2 (80%)

3) Snatch Push Press + 1 OHS 1 x 3 (70%) 1 x 3 (75%) 1 x 3 (80%) 2 x 3 (85%)

4) For Time:
20 walking lunge steps (50s/35s)-farmers hold
400m run
30 deadlifts (255/165)
400m run
20 walking lunge
400m run

5) Tabata hollow rocks

Thursday 1/22

This week has been pretty rough if you are able maybe do some light running laps in a pool then stretch and mobilize.

Wednesday 1/21

1) Clean + 1 Jerk 1 x 3 (60%) 1 x 3(65%) 1 x 2 (70%) 3 x 2 (80%)

2) Clean Pull 2 x 3 (100%) 2 x 2 (105%)

3) Front Squat 1 x 2 (70%) 1 x 2 (75%) 1 x 2 (80%) 3 x 2 (85%)

4) Partner Workout for time:
10 rounds
30 Air squats
10 power cleans (135/95)
- partner must be holding a V-sit for reps to count

5) 8 min AMRAP
40 Cal AD
30 Double Russian KBS (55s/35s)
20 TTB

Tuesday 1/20

1) Power Snatch 1 x 3 (70%) 1 x 3 (75%) 2 x 2 (80%) 2 x 2 (85%)

2) Power Clean + Split Jerk 3 x 1 (75%) 2 x 1 (80%)

3) OHS 2 x 2 (80%) 3 x 2 (85%)

4) 12 minute AMRAP
10 Thrusters (95/65)
10 Ring Dips
-every 4 mins starting at 0:00 25 burpees

maybe ice your triceps and shoulders after this one, be sure to stretch them out after please

5) 10 rounds
:45 ME row
:45 rest

Monday 1/19

Again like last week feel free to up your weight on last set of everything if you are feeling it.
If you don't understand what that means take #1 for example I do my set at 60,65,70,75 then I at 80% i do the first 2 sets and I feel good moving good then I bump up to 85% for last set. You may do that for all lifts

1) Snatch 1 x 3 (60%) 1 x 3 (65%) 1 x 2 (70%) 1 x 2 (75%) 3 x 2 (80%)

2)Snatch Pull (arms straight) 2 x 3 (100%) 2 x 3 (105%)

3) Back Squat 1 x 3 (70%) 1 x 3 (75%) 3 x 3 (80%)

4) Push Press 1 x 5 (70%) 1 x 5 (75%) 1 x 3 (80%) 2 x 3 (85%)

5) 3 rounds
30 KBS (55/35)
25 KB SDLHP (55/35)
20 Pull-ups
-have fun with this one on your grip

6) crossover symmetry x 3

Saturday 1/17

1) Split Jerk Max -but you must bring the bar back down for the rep to count

2) Work up to a heavy/near max 3 second pause double front squat

3) EMOM 10 minutes
5 Thrusters (135/95) + 1-5 bar muscles ups
-goal is to start out with 5 bar mu, if you need to take a minute off during this. do so just add it on at the back-end

4) For Time:
21-15-9
Bar facing burpees
-Every round begins with a round of DT 12 DL, 9 HPC 6 Push Jerks (155/105)

5) For Time:
25 Pull-ups
50 Cal Row
100 double unders (must be done in 33 rep increments, for example you do 40 reps unbroken but then fail on 41. go back to 33.) obviously one set needs to be 34 reps

Friday 1/16

1) Power Snatch 1 x 2 (70%) 1 x 2 (75%) 4 x 1 (80%)

2) Power Clean and Push Jerk 5 x 2 (75%)- Hit jerk on both cleans

3) Snatch Push Press + 1 OHS 1 x 3 (70%) 1 x 3 (75%) 1 x 3 (80%)

4) 3 Rounds for time:
24 FR lunge (95/65)
20 4" broad jumps
16 KTE

5a) DB row face on bench 4 x 8
5b) L-sit 4 x :30+

Thursday 1/15

Rest or curves circuit

Wednesday 1/14

1) Clean (and split jerk after last clean) 1 x 3+1 (60%) 1 x 3+1 (65%) 1 x 2+1 (70%) 4 x 2+1(75%)

2) Clean Pull 4 x 3 (100%)

3) Front Squat 1 x 2 (70%) 1 x 2 (75%) 3 x 2 (80%)

4) 4 rounds for time of each
30 Cal row
25 Wallballs (20/14)
20 SOH (115/75)

rest 3-4 min between rounds
everything fast everything unbroken ideally

5)
Double Tabata (:40 on, :20 off x 4)
AD
Burpees
-do all 4 minutes of AD then 4 minutes of burpees

Tuesday 1/13

1) Power Snatch 1 x 3 (70%) 1 x 3 (75%) 4 x 2 (80%)

2) Power Clean + Push Jerk x 5 (75%)

3) Overhead Squat 5 x 2 (80%) of max OHS or use 100% of max snatch

4) 15 deadhang C2B
20 deadhang pull-ups
25 ring rows

5) 14 min AMRAP
5 Pull-ups
10 Deadlifts (135/95)
15 Box Jumps (24/20)

Monday 1/12

Starting this week if you are feeling good you may jump up the weight in the last set. Do not be a nitwit and push to max

1) Snatch 1 x 3 (60%) 1 x 3 (65%) 1 x 2 (70%) 4 x 2 (75%)- drop and quickly reset, take your time between sets at 75%

2) Snatch Pull (arms straight+ shrug) 3 x 4 (100%)

3) Back Squat 1 x 3 (70%) 4 x 3 (75%)

4) Push Press 1 x 5 (65%) 1 x 5 (70%) 3 x 3 (80%) - use % of C+J

5) For Time:
21-15-9-6-3
Front Squat (165/115)
HSPU

6a) L-sit hold 3 x :30
6b) Crossover symmetry x 3

Saturday 1/10

This is from Pat Sherwood and his CrossFit Linchpin.

4 Rounds for time:
4 Power Cleans (205/145)
4 Front Squats (205/145)
4 Jerks (205/145)

Rest 10 minutes

For Time:
21-15-9
OHS (135/95)
C2B

Rest 10 minutes

For Time:
2 Rounds
25 Cal Row
25 Wallballs (20/14)
25 DL (185/135)
25 HSPU


- OHS weight doesn't need to be unbroken but you should be able to finish the 21 in 2 sets scale down if needed.

Have fun with this one (wish we could hit this with you but Karin and I will be enjoying the food down in New Orleans), take the rest of the weekend to recover Monday we are back to the grind.

Friday 1/9

1) Power Snatch 2 x 5 (70%)

2) Snatch Push Press + 1 OHS 4 x 3 (70%)

3) Strict Press 3 x 5 (60% of press)

4) 20 min AMRAP
5 Thrusters (135/95)
10 TTB
15 KBS (55/35)

5) GHR 3 x 8

Thursday 1/8

Rest Day or curves circuit

Wednesday 1/7

1) Clean + 1 Jerk: 1 x 2 (60%) 1 x 2, (65%) 2 x 2, 3 x 2 (70%)

2) Clean Pull (arms straight) 2 x 2 (90%) 2 x 2 (95%)

3) Front Squat 2 x 5 (70%)

4) 3 sets ME strict HSPU + Kipping rest as needed.
If you can do 8+ strict give yourself a deficit to work on. Once you max out your strict go right into kipping

5) 5 min ladder:
1 PC (155/105)
1 SOH (155/105)
2 PC
2 SOH
...

rest 2 mins

2:30 ME:
V-ups
2:30 ME:
Push-ups

6a) Crossover symmetry x 3
6b) Banded Hip extensions 3 x 12
6c) banded lateral steps 3 x 12'

Tuesday 1/6

1) Power Clean 2 x 5 (70%)

2) Push Jerk 2 x 5 (60%)

3) Push Press 3 x 3 (70% of Jerk)

4) 12 min AMRAP
12 C2B
12 Back Squats (135/95)

starting at 0:00 and every 3 mins 12 Alt DB step-ups (50s/30s) 20"

5) Do something to flush out your legs, row bike or run (if you are brave enough for the cold)

6a) Biceps curl 3 x 8- don't over stress these they should be easy
6b) CG DB bench 3 x 8 (have the DB in neural grip, ie. the run parallel to your body and keep them close, more for triceps)

Monday 1/5

This week will be quick de-load week, use it to work the footwork and give your body a needed break from the load.

1) Snatch 1 x 2 (60%) 2 x 2 (65%) 3 x 2 (70%) drop and quick reset all reps

2) Snatch Pull (arms straight) 2 x 2 (90%) 2 x 2 (95%)

3) Back Squat 3 x 5 (70%)

4) 5 Ring C2B + 1 MU+ 5 Strict Ring dips x 4

5) For Time:
200 Double unders
100 burpees
200 double unders

6a) Crossover symmetry x 3
6b) Weighted GHR 3 x 8
6c) Plank hold 1:00 x 3

Saturday 1/3

The gymnastics seminar runs 9:30-11am it will probably run a little long I assume.

1) 20 minutes to work up to a heavy single Snatch and C+J

2) EMOM for 12 minutes
Min 1: 2-3 Rope Climbs
Min 2: 16-24 ft HS walk, with a turnaround (if you can do these easily go 12ft out and 12 ft back, goal is to turnaround on your hands)
Min 3: Single Leg RDL x 6 each leg

3) Will be interval style obstacle course with  jumping, agility and some fast cycling oly lifts

4) Just like 2 weeks ago but today after the intervals
OHS 3 x 3
FS 3 x 3
BS 3 x 3

5) 7 min ladder
Pistols and burpees
2,2, 4,4,6,6 (pistols are total and alternating)

Friday 1/2

1) Power Snatch 1 x 3 (70%) 1 x 3 (75%) 1 x 3 (80%) , 3 RM

2) Snatch Hi-Pull 3 x 5 (80%)

3) Snatch Push Press x 3 + OHS 70, 75, 80, Max the complex

4) Partner Workout for time:
46 HSPU buy in- split reps. non working partner must be holding a handstand
18 Alternating Rounds
3 Front Squats (165/115)
7 Burpees over the bar
68 Pull-up cash out- split reps. non working partner must be hanging from the bar

5a) DB row face on bench 4 x 8
5b) Hollow Rocks 4 x 20