7.1.14

3 sets ALL OUT ; rest 8 min

250m Row
10 Burpee
15 KBS @ 70/53 (or a weight you know all UB)
10 Burpee
250m row

+

20 min cool down on bike

6.30.14

Week 3 (Training Phase 2)

*Every week when we do the Ring Dip and Pull-up EMOM you will see the numbers that you scored followed by the numbers for that weeks EMOM…. we will most likely do this 1-2 days a week for 4-6 of these weeks…. in the " ( ) " is your score and the reps done for EMOM

A. 7x4 Back squats @ 75% (rest 2 min)

B.5x6/leg Bulgarian split squats same weight as last week (rest 45 sec between legs)
* Make sure torso stays tall, back foot should be 6-10 inches raised and no more.
C. Pull-ups (0-5= 4 NEG) (6-10= 4) (11-15= 6) (16-24= 8) (25-35=10) (36+ = 12) EMOMx8

D. Ring dips (0-5= 4 NEG) (6-10= 4) (11-15= 6) (16-20= 7) (21-25=8) (26+ = 9) EMOMx8

+

4 sets NOT for time
10-12 Reverse hyper @ 40% of 1RM back squat
60 sec rest
12 GHD sit-ups
60 sec rest
5 TALL box jumps
60 sec rest

6.28.14

A. Build to a 1RM Split Jerk from the back

B. 3x max UB Hang power clean and S2OH @115/75 (rest 3 min)

+

Pick your own WOD!!!

15-20 min range

** this is for my out of town people… we will just do a fun team WOD here!

6.27.14

A.4x5 Back Squat @ 42X2 (rest 3 min)

B. 4x 1.1.1.1  Power Snatch (rest 3 min)

C1. 3x 3x Snatch Grip PP, 3x OHS AHAP (rest 1 min)

C2. 3x 15 Russian KBS HEAVY (rest 1 min)

C3. 3x 10 GHD Sit-ups (rest 2 min)

+

30 Box jumps from SEATED NOT FOR TIME… as tall as possible

6.26.14

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.

6.25.14

A. 6x2 Front Squat w/ 3 sec pause at bottom…. these sets should be heavy but able to hit 4-5 reps of what weight you are using. Speed out of the bottom!

B. 4 sets AHAP of 2x Power clean, 1x Split jerk (rest 3 min between)
*No more than 10 sec between power cleans

C. With heaviest weight in the above complex hit 15 Power cleans for time

+

10 sets
30 sec wall ball 25 to 10' for guys and 20 to 9' for ladies (unless cannot go all 30 sec UB..scale down)
30 sec rest
30 sec bear crawl
30 sec rest
30 sec Box jump w/step down @ 20
30 sec rest

6.24.14

3 sets ALL OUT; rest 4 min
12 burpee
250m row
12 burpee
+
4 sets; rest 4 min
40m sled sprint AL OUT @ 180/90
+
15-20 min cool down on bike….

6.23.14

Week 2 (Training Phase 2)

*Every week when we do the Ring Dip and Pull-up EMOM you will see the numbers that you scored followed by the numbers for that weeks EMOM…. we will most likely do this 1-2 days a week for 4-6 of these weeks…. in the " ( ) " is your score and the reps done for EMOM

A. 8x3 Back squats @ 75% (rest 90 sec)

B.4x7/leg Bulgarian split squats same weight as last week (rest 45 sec between legs)
* Make sure torso stays tall, back foot should be 6-10 inches raised and no more.
C. Pull-ups (0-5= 3 NEG) (6-10= 3) (11-15= 5) (16-24= 7) (25-35=8) (36+ = 9) EMOMx10
D. Ring dips (0-5= 3 NEG) (6-10= 3) (11-15= 4) (16-20= 5) (21-25=6) (26+ = 7) EMOMx10

+

4 sets NOT for time
60 sec chinese plank (back only)  
60 sec rest
10 rollouts
60 sec rest
5 broad jumps
60 sec rest

Link for what chinese plank is!
https://www.youtube.com/watch?v=jwv7C5bnvQo

6.21.14

A. Build to a 1RM Push Press

B. 3x max UB PP @ 65% of 1RM

+

Pick your own WOD!!!

15-20 min range

** this is for my out of town people… we will just do a fun team WOD here!

6.20.14

A.5x4 Back Squat @ 42X2 (rest 3 min)

B. 5x 1.1.1 Power Snatch (rest 3 min)

C1. 5x 3x Snatch Grip PP, 3x OHS AHAP (rest 1 min)

C2. 5x 10 GH raises (rest 1 min)

C3. 5x 60 sec plank weighted (rest 2 min)

+

50 Broad jumps NOT for time

6.19.14

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.

6.18.14

A. 5x3 Front Squat w/ 3 sec pause at bottom…. these sets should be heavy but able to hit 5-6 reps of what weight you are using. Speed out of the bottom!

B. 4 sets AHAP of 1x Power clean, 2x Split jerk (rest 3 min between)

C. with heaviest weight in the above complex hit 15 Power cleans for time

+

10 sets
30 sec wall ball 25 to 10' for guys and 20 to 9' for ladies (unless cannot go all 30 sec UB..scale down)
30 sec rest
30 sec 5 T2B than rest burpee
30 sec rest
30 sec DU
30 sec rest

6.17.14

3 sets ALL OUT; rest 4 min
10 burpee
15 KBS @ 70/53
10 burpee
+
4 sets; rest 4 min
40m sled sprint AL OUT @ 180/90
follow each with max rep push-ups
+
15-20 min cool down on bike….

6/16/14

Week 1 (Training Phase 2)

*Every week when we do the Ring Dip and Pull-up EMOM you will see the numbers that you scored followed by the numbers for that weeks EMOM…. we will most likely do this 1-2 days a week for 4-6 of these weeks…. We will start that NEXT week. Please if you haven't tested max rep pull-up and ring dip add that this week.

A. 10x2 Back squats @ 75% (rest 90 sec)
* Fire out of the bottom, prefect technique and breathing… this should NOT be that heady!
B.4x6/leg Bulgarian split squats HEAVY (rest 45 sec between legs)
* Make sure torso stays tall, back foot should be 6-10 inches raised and no more.
C1. 4x max (-2) STRICT HSPU (rest 1 min)
C2. 4x max (-2) pull-ups w/ 2 sec pause at top…can kip up (rest 2 min)
*C1 and C2 done together…not each as its own…
+
4 sets NOT for time
30 sec side plank L
30 sec rest
30 sec side plank R
30 sec rest
10 GHD Sit-ups AFAP
rest 1 min

Week of June 9th….

Ok, this is week 8 of our training. I am going to just have the few tests I want to do from these 8 weeks in the regular class WODs plus some fun metcon stuff….

Come to a class time or open gym to hit it. Also, remember to get me the $40 for the next 8 week session and we will also try to meet this week to talk about whats next.

6.6.14

A. Build to a 1RM Thruster from a rack
B. 4X2 THRUSTERS @ 80% OF 1RM (REST 2 MIN)
C. 4X2 SPLIT JERK (REST 2 MIN)
+
3x 5 min Airdyne @ high aerobic effort (rest 2 min)
+
MOBILITY

6.5.14

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.

6.4.14

3 sets

30 sec Airdyne sprint all out

rest 2:30

40m sled SPRINT (light-MOD weight)

rest 3 min

+

10 sets

30 sec DU

30 sec rest

30 sec bear crawl

30 sec rest

30 sec burpee

30 sec rest

6.3.14

A. Build to a Heavy 5 Power clean
+
20 min ALT EMOM
3/1 MU
1 PC @ heavy 5
+
10 Min AMRAP
10 S2OH @ 135/95
10 burpee over bar
20 DU

6.2.14 Week 6 (Training)

A. Run 11 minutes @ 105% of cooper pace (can make this AM session or all together)
B. Build to a Heavy 3 Snatch (10 sec between reps)
C. 4x 1x snatch DL, 1x Hang Snatch, 2x snatch balance (rest 2-3 min)
+
4 sets; rest 2 min @ 70%
8-10 OHS @ 135/95
10 Box jumps @ 30/24
8-10 T2B Strict