6-28-13

Workout
 
Mobility
Warm up

Fitness
20 min Row
20 min Run
@ 65% pace

Lady's
1)  Snatch Balance 3-3-3-3-3; rest 2 min
2)  Hang Squat Snatch x 2 x 14; rest 45 sec (55-75% of 1 rm working on speed and technique)

For Time:
25 Pull ups
25 Back Squat @ 70% of 1 rm
25 TTB
25 Back Squat @50% of 1 rm
25 Pull ups

Power
1) Power Clean 5x3
2) Strict Chin ups 3 x max reps

Complete the heaviest set possible:

1 rep = all 4 moves.

• Deadlift from floor to knee, return to floor
• Deadlift from floor to hip, return to knee height.
• High Pull from knee to full ext., return bar to floor.
• Power clean

 Perform 3 reps per set.
*Work up to the Heaviest set of 3 possible.

6-27-13

Workout

Mobility
Warm up

Fitness
For Time:
35-25-15
Thrusters 65/45
Pull ups
Burpees
Box Jumps

Lady's
1) Snatch High Pulls 3-3-3-3-3-3; rest 2 min
2) Push ups x 5-7 unbroken x 10; rest as needed between sets

For time:
25 Deadlift 115#
25 Shoulder to overhead 45#
700 m Run

Power
1)  Find 1 rm Box Jump (Landing in 1/4 squat position)
2)  Bench Press 3x5


3 Rounds
Back Squat x 5 (+5 lbs from Monday)
Box Jumps x 3 (80% of 1 rm)

Rest 3 min between rounds

Post heights and loads

6-26-13

Workout
 
Mobility
Warm up

Fitness
1) Run 2 miles for time.

Lady's
1) Static Ring hold; accumulate 4 min. (Top of ring dip, arms locked out and externally rotated.)
      *sub would be to use the bar dips in squat cage.)
2)  For time:

• 50 No Push up Burpee Box Jumps
• 50 Cal on Rowing Machine

Power
Rest

6-25-13

Workout
 
Mobility
Warm up

Fitness
1)  For time: 20 sets of 3 unbroken pull ups
2)  "Tabata" sit ups (8 rounds)

Lady's
1a)  Back Squat x 4-6 x 5 @42x1; rest 1 min
1b)  Eccentric Pull up Clusters 2.2.2.2 x 5 @61J1; rest 20 sec/3min

Power
1) Deadlift 5rm

EMOTM for 12 min
3 Broad Jumps
30 yd sprint
*After last jump, collect yourself and start sprint from a baseball lead-off position.
*Time your sprint.

Post DL weight and fastest sprint.

6-24-13

Workout

Mobility
Warm up

Fitness
1)  Deadlift; build to a 5 rm
2)  Push Press; build to a 3rm
3a)  Power Snatch x 3 x 5 @65%; rest 30 sec
3b)  Burpees x 10 x 5; rest 30 sec

Lady's
1) Hang Power Snatch from below the knee 2-2-2-2-2; rest 2 min
2a) Weighted Back ext x 12-15 x 5; rest 1 min
2b)  Seated dDB shoulder press x 12-15 x 5; rest 1 min
3a)  Seated Good Mornings x 8-10 x 4; rest 45 sec
3b)  25 push ups for time x 4; rest 45 sec

Power
1)  Back squat 3x5

5 rounds for time
1 Push Press @ BW
1 Pull up
1 Push Press @ BW
3 Pull ups
1 Push Press @ BW
5 Pull ups

Post load and times

6-21-13

Workout

Mobility
Warm up

Fitness
3-2-1-2-3-2-1-2-3
Back Squat @ 80% of 1 rm
Power Clean @ 80% of 1 rm

Post loads and total time to complete.  Maintain good form throughout.


Lady's

1) Snatch Balance 5-5-5-5-5; rest 2 min
2)  Hang Squat Clean x 3 x 12; rest 1 min (55-65% of 1 rm working on speed and technique)

Power

1)  Find max Distance Broad Jump
2)  Power Clean 5 x 3

EMOTM for 12 minutes
2 Touch and Go Power Cleans from the Hang @ 70-75% of 2 rm
Max Rep Chin ups

Post load, rounds completed and total chin ups.

6-20-13

Workout

Mobility
Warm up

Fitness

1) Hang Squat Clean  Build to 3 rm
2)  Touch and Go Power Snatch 5-5-5; rest 2 min

Lady's

1)  Snatch grip RDL @6020, x 3-4 x 5; rest 90 sec
2)  Push press x 5, Push Jerk x 3, Split Jerk x 2; rest 90 sec x 5
3)  Dynamic Push ups x 306(unbroken) x 10; rest as needed

For time:
50 Russian KB Swings
200 Double unders

Power

1) Back Squat 3 x 5
2) Bench Press 3 x 5

Complete 5 Rounds
30 sec Max Reps sKB Push Press 35# R
30 sec Max Reps sKB Push Press 35# L
1   Min Superman Hold

Post total push press reps and # of rounds you were able to complete the 1 min superman hold.

6-19-13

Workout

Mobility
Warm up

Fitness

Pull Sled Sprints x 40yds@95% x 10; full recovery.  Rest minimum of 6 minutes between rds 5&6.

Lady's

1)  Accumulate 5 minute of Front Leaning Rest (FLR) on rings.  (Perform a plank with feet on a box and hands on rings.)
Then...
Row 250 m @ 85%
Rest 30 sec
Row 250 m @ 90%
Rest 1 min
Row 250 m @ 95%
Rest 90 sec
Row 250 m @ 100%
Rest 4 min actively
x 4


Power

Rest Day

6-18-13

Workout

Mobility
Warm up

Fitness

1)  Weighted Pull ups 2-2-2-1-1-1 rest 2 min
2)  AMRAP sets of 3 unbroken pull ups in 3 minutes x 2; rest 3 min between sets
3)  AMRAP of unbroken TTB x 3 rest 2 min
4)  Side Plank x max sec. x 3/side;  full rest between sets

Lady's

1a) Back Squat@42x1 x 6-8 x 5; rest 1 minute
1b)  Weighted Eccentric only Pull ups @ 61j1 x 4-6 x 5; rest 3 min
2)    Situps x 15 x 4; rest 90 seconds
3)    For time:  100 sandbag step ups 20' box.  Alternate feet every other step.  Drive knee up high.  Alternate the sandbag from one shoulder to the other every 20 reps.

Power

1)  Deadlift 5 rm
2)  Strict Pull ups x max reps x 3.  (Make sure to keep the head in a neutral position.)

EMOTM for 10 minutes
5 Box Jumps
40 yd Sprint

Time each round and post the fastest round.

6-17-13

Workout

Mobility
Warm up

Fitness 
1a)  Good Mornings x 12 x 4 rest 30 seconds
1b)  Push Press x 12 x 4 rest 30 seconds
1c)  Superman's x 12 x 4 rest 30 seconds
1d)  Bench Press x 10-12 x 4 rest 3 minutes

Lady's

1)   Hang Power Snatch 3-3-3-3-3 rest 2 minutes
2a) Russian KB Swings x 18(Unbroken) x 4 rest 60 seconds
2b) Seated dDB Shoulder Press x 16-20 x 4 rest 60 seconds
3)  20 Push ups for time x 4 rest 30 seconds

Power

Back squat 3 x 5 add 5 lbs to last workout
Shoulder Press 3x5

7 Rounds

4 Shoulder to Overhead (115)
6 Lateral Bar Jumps
20 yd Shuttle (5 yds out and back, 10 yds out and back, 15 out and back 20 yd sprint)
*Rest as needed between rounds
*Start Shuttle as soon as you land on your 6th jump.

Post fastest time

6-14-13

Workout

Mobility
Warm up

Fitness 

3 Rounds for Time
20 Power Clean 95/65
60 Double Unders

If you want more, go for a long walk or bike ride later in the day.

Lady's

1) Hang Squat Clean 2-2-2-2-2-2-2-2 rest 90 seconds
2) Front Squat 3-3-3 rest 2 minutes

5 sets for max reps:
30 sec max reps front squat 65#
60 sec max sets of 2 unbroken CTB Pull ups
rest 4 minutes between sets

Power

 Complete 3 Rounds of 1 Minute at each station.  Rest 1 minute between rounds.

Back Squat 155
dDB Bent Over Row 30 lbs
Box Jumps 20"
dDB Push Press 30 lbs
Russian KB Swings 53

Clock does not stop rotate at 1 minute marks 1 point for each rep.  Post score.

6-13-13

Workout

Mobility
Warm up

Fitness 

1)  Front Squat Clusters 3-3-3x5 rest 20 sec/rest 3 minutes
2)  Snatch Grip RDL x 10 x 4 rest 2 minutes between rounds


Lady's

1)  Clean Grip High Pulls 3-3-3-2-2-2 rest 90 seconds (Pause 2 seconds below knees before pulling)
2)  Push Press 8-8-8 rest 2 minutes
3)  Split Jerk 3 reps Every Minute on The Minute for 12 minutes @65-75% of 1 rm


Power

 Power Clean 5 x 3

Complete 5 Rounds of the following:

1 Muscle Clean then 1 Push Press, 2 Muscle Cleans then 2 Push Presses, and so on until you can't complete the progression.

Rest 3-4 minutes between rounds.

Adjust your weight if necessary and try to beat your previous rounds.  Start each muscle clean from the ground.

Post results to comments.

6-12-13

Workout

Mobility
Warm up

Fitness

350 m Sprints x 4 @ 95% each for time.  Full recovery between rounds.
Rest a minimum of 6 minutes between rounds 2 and 3.

Lady's

15 minute AMRAP
15 Supermans
30 sec. Side Plank L
30 sec. Side Plank R

Then...

2a) Rowing sprints x 1 minute @95-100% x 4
2b) Active rest 5 minutes x 4  (Stretch and mobility work)

Power
1)  Back Squat 3 x 5 (Same weight for all three sets of 5.  Build up to working set)
2)  Bench Press 3 x 5 (Same as Squat)

Complete for Time:
150 Push ups
* Every time that you stop (rest) with your chest on the ground, immediately sprint 40 yds.  Once penalty is completed continue with push ups.  You may rest at the top.

Post results to comments.

6-11-13

Yesterday was the first day of our new programing choices.  I know change can be difficult.  That being said I still think it will be in everyone's best interest.

In addition to requesting that you pick a group and stay with it long enough to see if it is working ( if you are not sure, ask me for my opinion and I will gladly share it with you) I have one more request.  If you feel comfortable, post your group and results in the comments section.  This will help me with evaluating the program as well as create a group atmosphere for those who do not train at the same time as everyone else.

Workout

Mobility
Warm-up

Fitness
5 Minute AMRAP
5 Pull ups
5 Situps

Rest 2-5 minutes

10 Minute AMRAP
10 Pull ups
30 seconds of tuck sit
(For tuck sit, use dip bars, rings, parallettes, or two boxes.)

Lady's

1a) Back Squat x 8-10 x 4 @ 42x1  rest 1 minute
1b)  Eccentric only pull ups x 4-6 x 4 @61A1  rest 3 minutes
         (A = Assisted on the way up.  Jump or have a partner help you up.)
Then...
5 Minute AMRAP
1-5 Unbroken Hang Squat Clean Ladders 75#
  (To do an unbroken Hang Squat Clean Ladder, perform 1 hang squat clean, put the bar down, perform 2 hang squat cleans, bar down, continue until you get to 5 hang squat cleans.  That equals 1 round.)

Power

1) Deadlift work to a 5 rm

5 rounds for time
10 sDB Snatch (5/5) 50 lbs
50 yd Sprint 

Post results to comments please.

6-10-13

Begining this week we are going to change some things up for this summer.  We are going to move away from the "Day 1-4 Strength WODs" and put strength into the daily WOD.  We will also be providing you with a couple of options to follow.  I ask that you try to stick with whichever option that you pick for a long enough period of time to see results.  In other words, don't jump from option to option based on what looks good that day.

For right now we are going to try the following 3 programs.

#1 Fitness - this will be geared toward general overall fitness.  Movements in this track will remain fairly simple.

#2 Lady's Only - this track will be geared for the gals.

#3 Power Athlete - this track will focus on creating a more powerful athlete. 


Workout
Mobility
Warm Up

Fitness
1a) Goblet Squat x 8-12 reps x 3 @ 21X0 Rest 45 seconds
1b) Single-Arm Kettlebell Row x 8-10 reps each arm x 3 @ 2010 Rest 45 seconds
1c)  Kettlebell Swings x 15-20 reps x 3 Rest 45 seconds
1d)  Push-Ups x 10-15 reps x 3 @ 2010 Rest 45 seconds

Complete 4 rounds of the following exercises.  Rest 2 minutes between each round:

Against a 2 minute clock perform
Row 250 Meters
Air Squats (Score total number of air squats)

Lady's Only

1)  Hang Power Snatch 5x5; rest 2 min

2a) Heavy (unbroken) Russian KB Swings x 15 x 4 rest 90 seconds

2b) Seated dDB Shoulder Press x 4 x 4 @20x2 (neutral grip) rest 90 seconds

3)    4 Rounds each for time
       25 Hand release push ups
       (rest 1 minute between rounds)

Power Athlete

5 Rounds For Time
10 Pull ups (strict) 
15 Kettlebell Swing -(53/35) 
3 Burpee Broad Jump

*Jump a minimum distance of your body height on each burpee broad jump.

6-6-13

Workout
Mobility
Warm Up
Strength WOD

7 Minute AMRAP

7 Box Jumps
7 Burpees
7 Russian KB Swings

6-5-13

Workout
Mobility
Warm Up
Strength WOD

4 Rounds Not For Time
2 sDB Overhead Step up
5 4 Pos sDB Bent over Rows
10 Dip Bar Knee ups

6-4-13

Workout
Mobility
Warm Up
Strength WOD

3 Rounds for Time

350 m Run
10       Sandbag Cleans
10       Sandbag Zercher Squats

6-3-13

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5   Ring Dips
10 sDB Ground to Overhead
20 Double Unders

Strength WODs This Week:  Front Squat (5-5-5), Push Jerk (3-3-3-3), Weighted Pull-ups (3-3-3-3), and Power Snatch (3-2-1-1-1).