Wednesday 9/30

1) Max Front Squat

2) For Time:
15-14-13-12-11
Front Squats (115/75)
C2B

3) EMOM for 15 minutes
Min 1: GHR x 8
Min 2: DB skull crushers x 8 each arm
Min 3: :30 weighted plank

Tuesday 9/29

1) Max power clean

2) Clean deadlift 3 x 5 around 110% of above

3) 12 minute partner Ladder
3 Power Snatch (115/75)
3 lateral burpees over bar
6 power snatch
6 burpees
....

4) Today is a good day to get the row or ad intervals in

Monday 9/28

1) Max Back Squat

2) EMOM for 24 minutes
Min 1: 8 Lunges heavy ish
Min 2: 5-10 HSPU ideally strict, kip when you need to
Min 3: 15 GHDSU
Min 4: 20 push-ups

3) For Time:
5 rope climbs
10 Front Squats (205/135)
50 Double unders
500m run

If you have time or save for later in the week
Row or AD
15 minutes
:40 on :20 off

Saturday 9/26

We will start warming up today at 11:30

We will call today 95/65 hell, show up and find out why

0-10 minutes
For Time:
9-15-21
Snatch (95/65)
Row Cal

10-18 minutes
TBA


18-24 minutes
rest

24-40 minutes
TBA


40:00
TBA

Friday 9/25

1) OHS 5 reps 10 seconds down 10 seconds in the bottom- increase the weight each rep

2) Power Snatch 5 x 5 work up to a heavy 5

3) For Time:
500m Row
40 burpee box overs (24/20)
30 TTB
20 weighted pistols (25/15)
10 Bar Muscle ups
20 pistols
30 hollow rocks
40 burpees
500m row

Thursday 9/24

20 mins of easy cardio and then focus on mobility

Wednesday 9/23

1) Behind the neck split jerk EMOM for 10 minutes around 100% of max jerk

2) EMOM for 10 minutes
1 Back Squat at around 90% of max

3) For Time:
30 OH Lunges (45/25)
30 Front Squats (95/65)
30 Push Press (95/65)
30 OH Lunges

4) 10 min air dyne just above recovery pace

Tuesday 9/22

1) Power clean 5 x 5 work to a heavy 5 reps

2) For time (ish): 50 strict pullups

3) Partner workout for reps:
4 rounds
60 sec cal row
60 sec deadlifts (185/125)
60 sec v-ups
60 sec box jumps (24/20)

4a)banded hamstring 3 x 10
4b) Underhand Bent over row 3 x 10 - very light pause at the top

Monday 9/21

Put in a lot of work lately, much needed back off week this week. Spend more time on mobility this week.  

1) Hang Snatch + Snatch x 5-7 at 65% work speed and positions 

2) For Time:

4 rounds

400m Run

20 Burpees 

3a) L-sit 3 x :30 (stay there til you get it)

3b) Reverse hyper on ghd 3 x 10

Saturday 9/19

1) Snatch Grip DL 3 x 3, Clean Grip Deadlift 3 x 3, Deadlift 3 x 3
- Finish with a max 3 rep snatch DL, then start your Clean DL at finishing weight and so on

2) Wodapalooza #3&#4 from 2015
10 min AMRAP
21 Snatches (95/65)
21 TTB
15 Snatches (135/85)
15 TTB
9 Snatches (165/105)
9 TTB
6 Snatches (185/115)
6 TTB
3 Snatches (205/125)
remaining time TTB

3) Immediately at 10:00 from #2
7 min AMRAP
3 Cal Row
3 LAteral burpees over rower
6
6
9
9
15
15
21
21
-start over at 3 if you make it through 21 burpees

4) We will push the sleds and climb some rope, maybe carry some shit

Friday 9/18

We were going to go one more week on the muscle-up/hspu but instead we will jump ahead and max set of MU andC HSPU today OR Monday

1) Find a new max rep strict HSPU

2) Find a new max rep MU

-you will still continue to see these throughout the weeks but not at the same frequency we have had for the last 7 weeks.

3) Clean and Jerk - do not rush this, this could easily take 30 minutes
Build to a heavy triple
Build to a heavy double
Build to a heavy single
-Start each wave at 65% of your max clean and jerk.

4) Front Squat 3 x 10 roughly same weight across (try and start around 70-75%)

5) EMOM for 10 minutes
Even: DB shoulder press x 8 -not heavy
ODD: GHR x 8

Thursday 9/17

1) For 30 minutes
400m run at 75%
400m run at 50%

for example if your 400m run time is 60seconds divide by .75 and you will get 80 seconds so you will run a 1:20 400m, then you will run a 400m at 50% which would be 2:00.  Alternate back and forth

you may do the same thing on the rower if needed.

Ideally use a track

Wednesday 9/16

Finish warm-up with 5 x 5 sotts press out of the front, try and increase weight each

1) 3 rounds
75% of MU rest 45 sec
75% of Pull-ups rest 90 seconds

2) 3 rounds
75% of HSPU rest 75 seconds

3) Back Squat 4 x 5, 3 x 3, 1 x 10
heavy weight across all 9 sets

4) For Time and Load
12-9-6
SOH- unbroken

20 GHDSU before each set.

Goal here is to move fast but also put the heaviest weight you think you can hit for 12 reps then add weight and go 9 reps and lastly 6 reps

5) 20 minute AMRAP
400m run
max rep unbroken wallballs (14/10)

when you break run 400m. mentally prepare to suffer at the end of each wallball set

Tuesday 9/15

1) Power Snatch emom for 18 minutes
0-5 3 reps TnG (start at 60%) and increase over the 6 minutes
6-11 2 Reps TnG (start at 65%) and increase over the 6 minutes
12-17 1 Rep (start at 70%) and increase over the 6 minutes

2) Partner WOD for Time:
400m Run
20 Alt DB Snatch (70/40)
20 TTB
300m Run
15 Alt DB Snatch
15 TTB
200m run
10 Snatch
10 TTB

Each partner must complete all the work. P1 runs first while P2 does the Snatch/TTB. You cannot switch roles until both partners have completed their respective work.

3) For Time:
30 Double unders
10 Cal row
60 Double unders
20 Cal row
90 double unders
30 Cal row

rest 3 minutes and repeat

Monday 9/14

Finish warm-up with
1) 5 reps of OHS 10 seconds down 10 seconds in the bottom, try and increase weight (more than last time) and bring your grip in closer with each rep

2) 3 Rounds
75% of MU rest 45 seconds
75% of dips rest 90 seconds

3) Clean + 2 Jerks work to a max complex, then hit 3-5 more sets at 90-95%
-The first 5 reps working your way up to a max, perform pause below, above, bottom, dip, and jerk

4) Clean pulls 5 x 2 >110% not TnG but hold on

5) From .com 9/7/15
15 min AMRAP
5 Squat cleans (155/105)
5 bar facing burpees

Friday 9/11

Finish warm-up with
1) 3 rounds
75% of HSPU rest 60 seconds

2) 3 rounds
75% of MU rest 60 seconds

3) Front squat work to a heavy double pause Front squat (2 seconds) then 4 x 4 no pause. use the same weight across all 4 sets

4) For Time:
"The Seven"
7 rounds
7 HSPU
7 Thrusters (135/95)
7 KTE
7 Deadlifts (245/165)
7 Burpees
7 KBS (70/55)
7 Pull-ups

Thursday 9/10

1) 10-20 reps clean and jerk technique

Pause below knee, pause above knee (chest over bar), speed under in catch, pause in bottom work elbows, stand/reset hands, pause in the dip, pause in split jerk stance

each rep should take you 15+ seconds keep weight light work the positions. do as many reps as you feel you need

2) 5 rounds for time of each going every 4 minutes
2 GTO (90% of power C+J or Power Snatch)
20/15 cal row
10 box jump overs (24/20)

Wednesday 9/9

Remember training tomorrow and Friday, off Saturday. Distance run Sunday

Finish warm-up with

1) 3 rounds
66% of MU rest 45 seconds
66% of Pull-ups rest 90 seconds

2) 3 rounds
66% of HSPU rest 75 seconds

3) Snatch Balance + OHS
quickly work to a heavy complex (ideally close to 1RM snatch)

4) Right after you max #3 start climbing towards a heavy 3 rep Back Squat in 5-7 sets

5) For Time:
"Nancy"
5 Rounds
400m run
15 OHS (95/65)

Tuesday 9/8

Schedule for this week will be Tues-Fri work. Sat Hershey park (off) Sunday long run

1) Power Clean ladder every minute for as long as possible
2 reps. you pick the starting weight and your jumps 10-15# jumps try to finish in the 12-14 min range

2) Deadlift- work to a heavy 5 reps, back off a little (90-95% of your 5) 10 reps back off a little more (82.5-87.5% of 5) 15 reps

3) 10 minute AMRAP
20 Russian Twists (20/14) L/R=2
15 Sit-ups
10 Power Cleans (135/95)

4) 2 mins ME row for meters
rest 1 minute repeat 3 more time

Monday 9/7

If you can get it in before the class starts

1) 3 Rounds
66% of MU rest 45 sec
66% of Dips rest 90 seconds

2) For Time:
"Murph"
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

This will be up to you on whether or not you break up the reps, or you go straight through

Saturday 9/5

1) Power Snatch 3 reps TnG go on feel, keep feet under you and work your way down in he catch

2) 5 RM SOH - any style

3) For Time:
60 Cal on Rower
30 Deadlifts (255/165)
50 Wallballs (20/14)
25 TTB
40 GHDSU
20 Burpees
30 DB Snatch (70/50)
15 Ring Dips
20 Hang Power Clean and Jerk (115/75)
10 Bar MU

Friday 9/4

Finish warm-up with

5 x 1 Overhead squats- 10 seconds on the way down, 10 seconds in the bottom
with each new rep add a little weight and try to move your hands in closer
-nothing super heavy , stolen from OLY Chad

1) 3 Rounds
66% of Strict HSPU rest 60 seconds

2) 3 Rounds
66% of MU rest 60 seconds

3) Back Loaded Lunge Ladder

Every 2:30 the weight increases 

To move to the next weight you must complete 8 Back Loaded Lunges (4/4) + 200m run in under 2 mins 

Weights start at (65/45) and go up by (20/10) each round 

Incase this is confusing here is how it will work:

3,2,1 go you perform 8 lunges and run 150m as long as you finish before 2:00 you can move to the next weight. There is :30 built in transition time (for weight changes etc.) 

Each new round starts at 0:00, 2:30, 5:00, 7:30 and you must finish your run before 2:00, 4:30, 7:00, 9:30

4) 6 min AMRAP

10 KBS (70/55)

10 Box Jumps (30/24) 

Thursday 9/3

Tabata Holds:
Cycle through the following 3 holds :20 on :10 rest for 6 minutes

Bottom of Air Squat- stay active don't let your upper body collapse
Hollow
Superman

If you are able get into a pool and easy swim for 10-15 minutes, very low intensity.  Can do the same running, rowing or biking

Wednesday 9/2

Finish warm-up with

1) 3 Rounds
50% of MU rest 45 sec
50% of Strict PU rest 90 seconds

2) 3 Rounds
50% of Strict HSPU rest 75 seconds

3) Working at 80-85% of max C+J
Clean + Front Squat + Jerk every 90 seconds for 15 minutes

4) 25 minutes on the clock
For Time:
50 SDHP (135/95)
1 mile run

with remaining time
4RM Hang Clean

5) 4 rounds NFT
GHR x 10
Double KB OH Walk 50' (go as heavy as possible for 25' out 25' back) try and alternate which way you turn.  Set 1 turn Right, set 2 turn left etc.  Be ambiturners