1.31.14

in 10 minutes build to a 1RM Power Clean and Jerk

-Rest 10 minutes-

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

1.30.14

MOBILITY

NUTRITION

REST…..

TOMORROW WILL BE FUN

1.29.14

6 sets
1 min wall ball
30 sec rest
1 min DU
30 sec rest
1 min row @ 80%
2 MIN REST

-REST 10 MIN-

3 min Max rep burpee

1.28.14

AM
A. Back Squat 3x 60, 70, 75, 80, 85, 85%
+
4 sets; rest 4 min
10 Thrusters @ 115/75 (masters 75)
10/6 C2B pull-ups
30 sec row sprint
+
6 sets
20 sec on 10 sec off 
Burpees

PM 30-40 min run/bike/row

1.27.14

A. Snatch (Reverse if possible) 3x 60, 70% 2x 75, 80, 85, 85%
+
7 Min AMRAP @ 75%
5/3 HSPU
10 Box jump @ 24/20 (masters 20)
20 DU
-rest 3 min-
7 Min AMRAP @ 75%
3/1 MU (scale 6 C2B no butterfly)
10 T2B
20 walking lunges
-rest 3 min-
7 min AMRAP @ 75%
Burpee

1.25.14

TESTING AT 9am!!

1.24.14

10 min AMRAP
5 Thrusters @ 115
10 Box jump @ 24/20
20 DU's

-rest 10 min-

10 min AMRAP
10 burpee
20 Wallball 20/14
40 DU's

1.23.14

60 minutes of rowing, bike or run…

+

Meal prep and mobility

1.22.14

A. Build to a 1RM power clean in 8 min
-rest 2 min while getting 90% on the bar-
B. Complete AMARAP in 8 min of PC @ 90%

+
3 sets; rest 5 min
7 burpee AFAP
35 sec Airdyne sprint all out
-REST 15 min-

4 sets; rest 3 min
40m sled sprint @ 180/120

1.21.14

A. Front Squat 5x 50, 60, 70, 75, 75%
B. Back Squat 3x5 up to same weight
+
10 sets with 1 min rest at end of each set.
100m run (Garage door by GHD's to telephone pole at end of lot…and back)
2 MU (scale is 3 C2B) *Kip no butterfly and focus on getting as high as possible each rep
4 Push press @ 115/75
8 burpee over bar
4 push press @ 115/75
2 MU (scale is 2 Ring Dip)

1.20.14

REMINDER
530am at North and South
9am OPEN, 10am TEAM WOD at SOUTH
430pm and 530pm at SOUTH

ONLY THOS CLASSES


AM
Power Snatch TnG 8 reps @ 40%, rest 2 min add 10 lbs, do 8 TnG….. go as many sets as possible
+
5 Rounds of:
10 OH Walking lunge @ 45/24
50 DU's
-Rest 3 min-

5 Rounds of:
10 box jumps @ 24/20
8/4 Ring dips

-Rest 3 min-

5 Rounds of:
5/3 HSPU
10 KBS @ 70/53


PM (6+ hours after AM session)
20 sets of:
30 sec run @ 50%, 30 sec run @ 90%

1.17.14

A. Clean and Jerk (3+3) 50, 60, 65, 70, 70%
B. Reverse Power Snatch (TnG) 5x 50, 60, 65, 70%
+
10 Shoulder to OH E2MOM until fail to get 10 UB
Guys start @ 115 and go up 10lbs per set
Girls start @ 45 and go up 10lbs per set
+
12 min AMRAP
10 DL @ 115/85
10 Box jump @ 24/20
10 wall ball @ 20/14

1.16.14

60 minutes of rowing, bike or run…

+

Meal prep and mobility

1.15.14

A. 10 min EMOM of: 3 TnG PS @ 105/65 + 2 burpee
+
3 sets; rest 5 min
5 Thrusters @ 135/95
35 sec airdyne sprint

-REST 15 min-

3 sets; rest 5 min
250m row
15 burpee
250m row

1.14.14

A. Front Squat 5x 50, 60, 65, 70, 70%
B. Back Squat 3x5 up to same weight
+
7 min @ 75% of:
10 GHD sit-ups
10 burpee
30 sec airdyne
-REST 3 MIN-
7 min @ 75% of:
15 Sit-ups
15 Box jumps 24/20
30 DU
-REST 3 MIN-
7 min @ 75% of:
15 KBS @ 53/35
10 goblet walking lunges
5 burpee

1.13.14

AM
A. Snatch 5x 50, 60, 65, 65, 65%
B. Reverse Power Clean (TnG) 5x 50, 60, 65, 65%
**This is 5 TnG reps, the negative of the movement is slow and controlled 2-3 sec..tap n go
+
3 Rounds of:
3 MU (9 C2B pull-up)
12 wall ball 25 to 10' guys and 20 to 9' girls
30 DU

-Rest 3 min-

5 Rounds of:
5 C2B pull-up
10 push-ups

-Rest 3 min-

3 Rounds of:
10 S2OH @ 95/55
15 T2B


PM (6+ hours after AM session)
15 sets of:
30 sec run @ 50%, 30 sec run @ 90%

1.11.14

Testing

For Reps

10 min AMRAP
50 burpees
30 T2B
10 MU

-rest 10 min-

15 min AMRAP
50 pull-ups
50 box jumps
50 shoulder to OH @ 115/75

1.10.14

*During circuits bar isn't to be put down….

A. Circuit 1: (50% of snatch/ 4 rounds)
     5x Snatch grip power shrug
     5x Snatch High Pull
     5x Hang Power Snatch
     5x Overhead Squat
     30 seconds rest

+


B. Circuit 2: (50% of clean/ 4 rounds)
     5x Clean Pull
     5x Power Clean
     5x Front Squat
     30 sec rest

C. Roll outs 3x10 + ghd row 3x10

1.9.14

ACTIVE RECOVERY DAY

A.

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is my first choice, and if you have an ocean, even better)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

* AirDyne (keep the pace conversational and relaxed)

* Cycling (get outdoors and enjoy the scenery as you ride)

* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.

Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.

Inflammation Maintenance

* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.

Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.

Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

1.8.14

A. 20 Min ALT EMOM of:
HSPU (go with something you can stick with for 10 sets)
STRICT pull-ups (go with something you can stick with for 10 sets)

B. 6 sets; rest 2:30 of: 30 sec air dyne sprint

C. 10 sets: 5 T2B, rest 30 sec… keep this up until 10 sets done or don't go UB… once you don't go UB you can continue until you get all the reps and just record total time.

1.7.14

A. Back Squat 3x 60, 70% 2x 80% 1x 85, 90, 95, 100, ?, ?
B. Good morning 2x10 @ 45-50% of clean
C. Alt. DB Press 3x10 (1 arm up) + Stone runners 3x10 each + Wt V-Ups 3x10 each
+
20 Min Mobility POST training session

1.6.14

This week we will continue with MOSTLY more of the same and hit some 1RM stuff. Next week we start adding in more Aerobic and AnAerobic and shorten the lifting sessions. 

Also, this week… Monday and Friday I have a PM session programmed. If you can't do AM/PM with at least 4 hours between for proper recovery and nutrition just skip the PM please…

AM SESSION
A. Snatch 3x 60, 70% 2x 75, 80% 1x 85, 90, 95, 100, ?, ?
*5-10 minute break
B. Clean and Jerk (2+2) 65, 75% (1+2) 80% (1+1) 85, 90, 95, 100, ?, ?
C. Snatch pull 5x (-10, 100%, +10lbs) 

PM SESSION
15 Min RUN rotating between 15 sec @ 90%, 45 sec @ 60%

1.4.14

10 am TESTING

For time:
50 wall ball
40 box jump @24/20
30 burpee
20 T2B
10 Squat clean thrusters @135/95

-rest 10 min-

10 Squat Clean Thrusters @ 135/95
20 T2B
30 Burpee
40 Box jump @ 24/20
50 wall ball

1.3.14

Clean and jerk (2+2) 60, 70, 75, 80, 80%
Snatch 3x 60, 65, 70, 80, 80%
Clean pull 5x (-10lbs, -10lbs, -10lbs)
Back Squat 3x 60, 70, 75, 80%
DB curl to press 3x10 + Windshield wipers 3x10 each + hip extension on GHD 3x10

1.2.14

10 ROUNDS
500M ROW
10 C2B PULL-UPS
10 BURPEE
10 SIT-UPS