8.1.14

A.7x2 Back Squat  AHAP (rest 3 min)

B. 6x 2 TALL snatch (NOT POWER) 

*No dip, from hang, high pull and drop to full squat

+

4 sets; rest 3 min

1 power snatch, 2 hang squat snatch, 3 OHS AHAP (rest 3 min between sets)

+

Guys-400m farmers carry (13 lengths inside gym, use big handles HEAVY)
Girls- 5 sets of 20 box jumps AFAP @ 20 (rest 2 min)
*Record box jump time

7.31.14

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.

7.30.14

A. 5x1.1.1 Front Squat (rest 3 min after each set

B. 4 sets; rest 3 min
1 Power clean, 2 hang squat cleans, 2 S2OH (bar doesn't drop)     

+

8 min AMRAP @ high aerobic effort
10 Sit-ups
25 DU's
200m run

-rest 3 min-

8 min AMRAP @ high aerobic effort
10 DL @ 135/95
10 burpee over bar
10 T2B


-rest 3 min-

8 Min AMRAP @ High Aerobic effort
10 Box jumps w/ step down @ 24/20
15 KBS @ 53/35
200m run

7.29.14

5 sets; rest 4 min

5 TnG DL MOD-HEAVY but perfect form and tech come first

10 Burpee AFAP

30 DU's
+

20 min cool down on bike

7.28.14

Week 7 (Training Phase 2)

A. 4x7 Back squats @ 75% (rest 3 min)

B.3x10 weighted step ups (rest 45 sec between legs)
* Box should be where stepping leg is just above parallel

C. Pull-ups- (0-5= 1) (6-10= 5) (11-15= 7) (16-24= 9) (25-35=11) (36+ = 13) EMOMx8

D. Ring dips- (0-5= 1 or 4NEG) (6-10= 5) (11-15= 7) (16-20= 8) (21-25=9) (26+ = 10) EMOMx8

+

4 sets NOT for time
10 OH Throws @ 40/20
60 sec rest

25 Russian KBS HEAVY 

2 min rest

7.25.14

A.7x2 Back Squat @ 42X2 AHAP (rest 3 min)

B. 6x 2 TALL snatch (NOT POWER) 

*No dip, from hang, high pull and drop to full squat

+

4 sets; rest 3 min

5 UB Hang Power Snatch

10 Burpee

20 sec all out airdyne

+

Guys-400m Yoke carry @ 180/90
Girls- 5 sets of 15 box jumps AFAP @ 20 (rest 2 min)
*Record box jump time

7.24.14

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.

7.23.14

A. 5x3 Front Squat w/ 3 sec pause at bottom

B. 4 sets; rest 3 min      5 UB Hang Power Cleans      30 DU
+

7 min AMRAP @ high aerobic effort
5 Burpee10 Sit-ups200m run

-rest 3 min-

7 min AMRAP @ high aerobic effort10 OH Walking lunge @ 45/3510 Push-ups
10 ring rows

-rest 3 min-

7 Min AMRAP @ High Aerobic effort10 KBS @ 53/3520 DU
200m run

7.22.14

5 sets ALL OUT ; rest 3 min

15 T2B
10 Burpee
15 KBS @ 70/53

+

20 min cool down on bike

7.21.14

Week 6 (Training Phase 2)

A. 5x6 Back squats @ 75% (rest 3 min)

B.3x6/leg Bulgarian split squats at LAST WEEKS heavy weight!! (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 or 1 as long as can) (6-10= 3) (11-15= 6) (16-24= 8) (25-35=9) (36+ = 11) EMOMx10

D. Ring dips- (0-5= 3 NEG or 1 as long as can) (6-10= 4) (11-15= 6) (16-20= 7) (21-25=8) (26+ = 9) EMOMx10

+

4 sets NOT for time
10-12 Reverse hyper @ 60% of 1RM back squat
60 sec rest
10 Russian Twists with bar
60 sec rest
10 GH Raises @ 41X1
60 sec rest

7.19.14

10 Min AMRAP @ 75%
2 STRICT C2B
4 HSPU Kipping
8 KBS @ 70/53

-rest 5 min-

10 min @ 75%
20 DU
10 Box jump with step down 30/24
5 Clapping push-ups

-rest 5 min-

10 min @ 75%
200m run
7 T2B
14 Wall ball @ 20/14

7.18.14

A.5x3 Back Squat @ 42X2 AHAP (rest 3 min)

B. 5x 1.1  Power Snatch (rest 3 min)

+

4 sets; rest 3 min

5 Power Snatch TnG AHAP

50ft backwards sled pull @ 225/135

10 Burpee AFAP

+

Guys-400m Yoke carry @ 180/90
Girls- 5 sets of 15 box jumps AFAP @ 20 (rest 2 min)
*Record box jump times

7.17.14

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.

7.16.14

A. 5x3 Front Squat w/ 3 sec pause at bottom
B. 4 sets; rest 3 min
      5 TnG Power cleans AHAP
      10 burpee box jump overs @ 24/20
      20 DU
+

5 min AMRAP @ high aerobic effort
10 Sit-ups
200m run

-rest 3 min-

5 min AMRAP @ high aerobic effort
10 OH Walking lunge @ 45/35
10 burpee
10 Push-ups

-rest 3 min-

5 Min AMRAP @ High Aerobic effort
10 Ring rows
10 KBS @ 53/35
20 DU

7.15.14

5 sets ALL OUT ; rest 3 min

25 DU
15 T2B
15 Wall ball 20/14
+

20 min cool down on bike

7.14.14

Week 5 (Training Phase 2)

A. 5x5 Back squats @ 75% (rest 3 min)

B.3x4/leg Bulgarian split squats HEAVIER than prior weeks (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= 6 NEG) (6-10= 6) (11-15= 8) (16-24= 11) (25-35=14) (36+ = 16) EMOMx5 

D. Ring dips (0-5= 6 NEG) (6-10= 6) (11-15= 8) (16-20= 10) (21-25=11) (26+ = 12) EMOMx5

+

4 sets NOT for time
10-12 Reverse hyper @ 40% of 1RM back squat
60 sec rest
10 Russian Twists with bar
60 sec rest
10 slam balls
60 sec rest

7.12.14

Pick WOD Saturday!!! 

10am @ SOUTH

7.11.14

A.5x3 Back Squat @ 42X2 AHAP (rest 3 min)

B. 4 sets; rest 3 min @ high aerobic effort
5 TnG Power snatch AHAP
10 Burpee
15 Box jumps @ 24/20

+

400m Yoke carry @ 180/90 NOT for time

7.10.14

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.

7.9.14

45 min @ 70-75%
200m run
100ft L arm farmer carry 70/53
100ft R arm farmer carry 70/53
1 min plank
2x 25 DU unbroken

7.8.14

6 sets; rest 2:30
30 sec all out row
+
4 sets; rest 3 min
40m sled sprint 180/90

7.7.14

Week 4 (Training Phase 2)

De-Load Week

A. 8x2 Back squats @ 80% (rest 3 min)

B.3x7/leg Bulgarian split squats lighter than 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= 5 NEG) (6-10= 5) (11-15= 7) (16-24= 9) (25-35=12) (36+ = 14) EMOMx6

D. Ring dips (0-5= 5 NEG) (6-10= 5) (11-15= 7) (16-20= 8) (21-25=9) (26+ = 11) EMOMx6

+

4 sets NOT for time
10-12 Reverse hyper @ 40% of 1RM back squat
60 sec rest
15 GHD sit-ups
60 sec rest
50 ft backwards sled pull HEAVY/FAST
60 sec rest

7.5.14

A. 4 sets; 1x press, 2x push press, 3x jerk AHAP

B. 3x max reps @ 75% of heaviest set from above

+

GROUP WOD AEROBIC

7.4.14

A.4x5 Back Squat @ 42X2 heavier than last week (rest 3 min)

B. 5x 1.1  Power Snatch (rest 3 min)

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

C2. 3x 20 Russian KBS HEAVY (rest 1 min)

C3. 3x 60 sec weighted plank (rest 1 min)

+

200m sled PULL walking at mod weight

7.3.14

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.

7.2.14

A. 5x3 Front Squat w/ 3 sec pause at bottom

B. 4 sets AHAP of 1x Power clean, 1x Hang Squat 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 mountain climbers
30 sec rest
30 sec DU

30 sec rest