Saturday 2/28 Game Day

Try and sign-up for an early heat if you want to get it over with so you don't have to stand around judging and then hit it


Spend 10-15 minutes hitting your normal warm-up

2 rounds NFT
250m row
6-10 KBS

work-up to what you think your starting weight will be for your C+J

go through some TTB DL Snatch at game speed but keep the reps around
3-5 TTB
2-4 DL
1-3 Snatch

let your HR come down. Pee and go hard

we will talk about strategy before you go

Friday 2/27

1) 2 rounds
10 Deadlifts (115/75)
5 Snatches (115/75)

then 15 TTB get a feel

2) Front Squat + Jerk x 5-8.  Use whatever jerk you will use tomorrow. 75-90% of max C+J depending on feel

3) 4 rounds
50 Dubs
15 Burpees

4) Easy row or bike for 10 mins, then mobilize your forearms and hamstrings big time

Thursday 2/26

Rest or hit some moderate length intervals at 80% intensity

Row/Run/Bike
3 mins on 1 min off  for 20 mins

Tomorrow will be like a pre-game day light stuff just break a sweat and mobilize

Wednesday 2/25

First workout is released tomorrow night.  Saturday is the day! Remember if you must do the workout on a day other than Sat or want to repeat Monday let us know.  Hopefully you all have taken and passed the judges course.  Text me if you have any problems or questions.


1) Muscle-up work and hit a total of 15-20 keep the sets manageable no misses

2)
16 min AMRAP
16 KBS (55/35)
8 HSPU
16 Box Jumps (24/20)
8 TTB

3)
Push-ups 5 x 10
Ring Rows 5 x 8

4) If you want to work on a lift i.e. Jerk, Snatch, Clean etc. nothing serious keep it at around 50%

Tuesday 2/24

1) Every 2 minutes for 8 minutes
:45 seconds max effort Front Squats (185/125) -from ground rest 1:15

2) Jump in the sled drag/pull with the class

3) 3 rounds for max reps
1 min V-ups
1 min Air Squats
1 min cal row
1 min hang cleans (115/75)
1 min rest

4) GHR 4 x 10

Monday 2/23

A little less volume this week to get ready for the 5 week push. Saturday will be open test day. Be prepared to judge before and after your attempt.

1) Find a max complex  Hang Snatch + Snatch + OHS

2) In any order find just below breaking point of the following:
Kipping HSPU
C2B
Push-ups
TTB

Rest as needed between each. 1 (2 if you mess-up your kip early)
Your goal here is to find a rep number that if a workout opens with one of these movements, roughly how many can you do unbroken to open and get back on it quickly for another set or move onto another movement

Then 20 strict C2B
25 Strict HSPU

3) Death by power snatch (115/75) 4 burpee over the bar buy-in each min

4) Crossover symmetry x 3

Saturday 2/21

Here are the choices for today. Come to either 9am or 10am, your choice. Or open gym tomorrow.

9am

EWOD:

With the damper set to 1

4 x 1:00 ME row for meters 

-rest 2 minutes between 

*These are max efforts

3 Rounds for Time:

7 Man Makers (40/20s)

20 TTB

30 Box Jumps (24/20)

Every 4 minutes starting at 0:00 row 250m

20 minute time cap

10am

10 minutes 

Back Loaded Lunges 3 x 10 each leg

Partner GHR 40 total reps

20 min Partner AMRAP

(slight adaptation to 11.5)

5 Power Cleans (145/100)

10 Pull-ups

15 Wallballs (20/14)

-Partners must switch off after two completed movements. i.e. Partner 1 starts and does 5 PC + 10 pull-ups Partner 2 then does 15 wallballs + 5 power cleans, Partner 1 then does 10 pull-ups + 15 wallballs and so on. 

Friday 2/20

Tomorrow try to make it to the 9am or 10am class no comp wod because of the nutrition seminar.


1) Power Snatch + Hang Snatch + Power Snatch + Hang Snatch x 10
-work up to a max complex 10 lifts including warm-up

2) 15 min AMRAP
30 Cal row
10 burpees over the bar
5 Hang Cleans (165/115)

3) For Time:
100 Dubs
60 Push Press (75/55)
50 Front Squats (75/55)
40 TTB
30 Box jump overs (24/20)

4) 3 Rounds NFT
10 DB strict press
10 Single Leg RDL
10 Bent over row
25 GHDSU

Thursday 2/19

Rest or intervals

20-30 mins row/bike/run
90 seconds on 45 seconds off

Wednesday 2/18

1) Deadlift 5 x 10 at increasing load, just like yesterday stay tight and focus on consistent form and movement

2) 3 Rounds not for time
12-15 Kipping HSPU (efficiency)
2-3 Legless Rope climbs (for bicep pump)

3) 10 min Thruster Ladder (135/95)
1 round of cindy between Thrusters
(C2B instead of reg pull-ups)

4) Every 3 minutes for 12 minutes
10 Hang Power Snatches (115/75)
500m row

Tuesday 2/17

1) OHS 5 x 10 at increasing load.  Try and keep perfect form for all 50 reps, focus on shoulder stability more so than a 10RM

2) For Time 1750m Row
every minute starting at 0:00 5 burpees over rower. Two foot take off

3) For Time:
120 Double unders
30 Wallballs
90 Dubs
30 Wallballs
60 Dubs
30 Wallballs

4a) GHDSU 3 x 25
4b) Crossover symmetry  x 3

Monday 2/16

1) Quickly work up to a near maximal Clean and Jerk (see how it feels, feels good use 90% if not drop down to 80-85%)
Every 1:15 Clean and Jerk 80-90% for 16 minutes

2) 3 Rounds for time:
9 Front Squats (185/125)
15 HSPU
21 Pull-ups

3) "Wittman"
7 rounds
15 KBS (55/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

Saturday 2/14

1) 1 set every 5 minutes for 20 minutes
4 Power Cleans + 8 SOH + 12 Back Squats
- must be unbroken, increase load each time

2) For Time:
21-15-9
Deadlift (225/155)
OHS (95/65)

3)
100 Double unders
20 Cal Row
30 Front Squats (115/75)
40 C2B
50 Burpee Box Jumps (24/20)- open hips

3 mins to get as far as possible
rest 1 min
5 mins to get as far as possible
rest 2 min
Finish for time

4) pending

Friday 2/13

1) Work up to a near max Snatch (see how it feels, if good go ahead and use 90% if shitty drop down to 80-85
Snatch every 1:15 for 16 minutes at 85-90% of max (15 reps, 1 attempt per 1:15 note misses)

2) 10 minutes for max Thrusters at calories
begin each minute with :20 ME thrusters (115/75)
finish each minute with :40 ME cal row

3) For Time:
50 Wallballs (20/14)
25 R DB Snatch (70/50)
25 L DB Snatch (70/50)
50 Wallballs (20/14)

4a) GHDSU 3 x 20
4b) Crossover symmetry x 3 OR 2.5-5# shoulder circuit of Front/Side/Bentover later raises 12 reps each x 2-3

Thursday 2/12

Rest or 20-25 mins of intervals

Row/Bike/Run
1:15 on :45 off

Wednesday 2/11

1) EMOM for 10 minutes
2 Front Squats start at 80% of max increase if able

2) EMOM for 15 minutes
Min 1: 1-2 legless or 3-4 Regular RC
Min 2: 10 DB step-ups
Min 3: 15 Hollow Rocks

3) For Time:
3 Rounds
20 Pistols
15 C2B
10 Power Cleans (165/115)

4a) DB Row 3 x 8
4b) DB shrugs 3 x 8

Tuesday 2/10

1) Every 2 minutes for 10 minutes
:30 max effort Power Snatch (125-165/75-115)
- start at 125/75 and increase 10lbs every effort

2) 10 min AMRAP
10 SOH (115/75)
10 KBS (70/55)
10 Box Jumps (24/20)

-if the heavier KB will slow you down go lighter and move fast

3) 1500m row - if you didnt row yesterday (or if you feel you need the rowing work)
every minute starting with 0:00 hold an L-sit 10 seconds


4a) GHR 3 x 10
4b) Crossover symmetry x 3

Monday 2/9

1) Quickly work up to a heavy 3 hang power cleans + 3 push jerks

2) EMOM 20 mins
Even: 3 hang power + 3 push jerks 80% from above
ODD: 30 double unders

3) For Time:
5 Rounds
12 Cleans (95/65)
12 TTB
- fast as humaly possible, just move

4) 60 burpees to 6" target for time

rest 2 minutes

40 burpees to 6" target for time

5) If you have time jump in with the class and row.

Saturday 2/7

1) For Time:
1-6
Snatch (155/105) squat
6-1
Bar Muscle -ups

6 min cap

Rest 4 minutes

at 10 minute mark

2) For Time:
30 TTB (3 set max) - 20 extra wallballs for more than 3 sets
40 Wallballs (unbroken) - 25 extra cal row for breaking 40 (if you have 20 penalty from above, you only need to do 40 unbroken)
50 Cal Row

6 min cap

Rest 9 minutes

at 25 minute mark

3) 12.5
7 min Ladder
3 Thrusters (100/65)
3 C2B
6 Thrusters
6 C2B

Friday 2/5

1) 2 Pause Front Squats (2 count in the bottom) x 8
-last 3 sets should be a heavy struggle, but no fails

2) Every 2 minutes for 8 minutes
10 deadlifts (225-275/135-185) you pick the weight, unbroken + 10 Box jumps (24/20)- pogo

rest 2

3) EMOM for 8 minutes
Even: 10 SOH (135-185/95-125) choose the weight, unbroken
Odd: 15 GHDSU- shoulders below hips, no need to touch

4) For Time:
60 dubs
30 front racked lunges (95/65)
60 dubs
30 Ring Dips
60 dubs
30 OHS (95/65)
30 Dubs
15 Front Racked Lunges (95/65)
30 Dubs
15 Ring Dips
30 Dubs
15 OHS (95/65)

5) Crossover symmetry x 3

Thursday 2/5

Rest or Intervals

Options
Row/Run/AD

20-25 mins
1:1 work to rest
so 1 min on 1 min off
:30 on :30 off

etc.

Wednesday 2/4

For the next 3 weeks, Thursday will be an optional Interval training day.  Do not do it just to do it.  If you feel fresh enough to do it go for it and if you feel you need more cardio before the open have at it.

1) Clean + Hang Clean for max load in less than 8 attempts after your warm-up lift

2) Quickly Find a near max triple SOH (from rack)

-Look at the work below 3,4,5 are more important. 1,2 are optional. If you feel good and have time do them

3) Climb as high as possible in 8-10 minutes (this is at a walking pace though, more efficiency than speed)
1 C2B
1 Strict HSPU
2 C2B
2 Strict HSPU

4) For Time:
27 Rounds
2 Hang Cleans + 2 Split Jerks (165/115) unbroken
4 Burpees over the bar

Happy birthday Zach

5) 5 min AMRAP: Thrusters (105/70)
1000/900m row Or 800m Run buy-in

Tuesday 2/3

1) Work up to a heavy 3 deadlift (not anywhere near max, just something heavier that what you have pulled recently,i.e. 30-40#s heavier than your 110% clean pull)

2) Every minute for 10 minutes
2 Back Squats 80% of max

3) Every 2 minutes for 16 minutes
250m Row
10 box jumps overs (30/24)

Monday 2/2

1) From .com
Find a max Thruster + Push Press + Push Jerk + Split Jerk from the ground

2) EMOM 7
4 Power Snatch (75%) of 2RM + 30 dubs
-work on cycling thr power snatches quickly. Scale the weight down if needed

3) Open Test
20 Min AMRAP
50 Wallballs (20/14)
50 Dubs
40 Box Jumps (24/20)
40 TTB
30 C2B
30 Burpees
20 Cleans  (145/100)
20 SOH  (145/100)
10 Snatch (145/100)
10 Muscle-ups

4a) weighted GHR 4 x 8
4b) L-sit 4 x :30
4c) crossover symmetry x 4