Monday, March 31, 2014

Tuesday, April 1, 2014

Strength:
Class Strength

MetCon:
10min AmRap:
5 Strict Ring Dips
1 Legless Rope Climb
10 HSPU

rest10min then complete with a partner...

5min AmRap:
1-2-3 Ladder (Partner A does 1, B does 1, A does 2, B does 2, A does 3, B does 3, that is one round)
HPC @ 225/155#

Sunday, March 30, 2014

Monday, March 31, 2014

Oly:
1) Snatch - 60% x 2, 70% x 2, 80% x 2, Heavy Single
2) C&J - 60% x 2+1, 70% x 2+1, 80% x 2+1, Heavy Single

Strength:
EMOM15:
1) Back Squat 3reps @ 80%
2) 10 Strict Pull-Ups
3) :45s of DU (goal 70-80)

Conditioning:
Class MetCon

Friday, March 28, 2014

Saturday, March 29, 2014

14.5 then...


Skulls

1) Power Snatch 5 x 3 TnG @ 75%
2a) Sn High-Pull 5 x 3 @ Same wgt as #1
2b) Snatch PP + OHS (5+2) x 5 (begin @ 75%)

As a team of 3 go as far as possible on:
1-2-3 Ladder of C&J:
155, 185, 205, 225, 245, 265, 285, 305, 315
105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205
**Must be TnG**

With the same team of 3 - immediately following the C&J Ladder begin:
750m Row
50 HSPU
750m Row
**Each athlete rows 750m, must keep A, B, C order entire workout**

Complete for form x 3 rounds:
a) L-Sit - Max Sit
b) Ice Cream Makers x 6 Reps
c) Skin the Cat + Muscle-Up + Muscle-Up Negative (Slow)

Thursday, March 27, 2014

Friday, March 28th, 2014

14.5 -- Get the Open done right!

Rest 20-30mins then...

Oly:
1) 3 Position Clean (Bottom up) + Jerk: 60%, 65%, 70%, 75% x 3sets
2a) Clean Pull 3 x 2 @ 100% Max Clean
2b) FS 3s x 5r @ 75%
2c) Good Mornings 3 x 5r @ 155#/105#

 

Wednesday, March 26, 2014

Thursday, March 27th, 2014

Prep Day

2 Rounds of:
500m Row
0.5miles AirDyne

3 Rounds of:
Outlaw Warm-Up - 45#, 65#, 85#

3 Rounds of:
1 Squat Clean Thruster 115#/85#
2 Thrusters 115#/85#
3 Burpee Box Jump Overs 24/20"
4 HSPU
6 WB
8 KBS
10 Air Squats
30 DUs
*Rest 2mins*

Mobility as needed

Wednesday, March 26th, 2014

Rest Day
Complete Rest

Monday, March 24, 2014

Tuesday, March 25th, 2014

With a 25 minute running clock...
1. 100 Ring Dips for time or AMRAP 5, which ever comes first.

At the 5 minute mark...

2.  80 Wall Balls, 30/20 or AMRAP 5, which ever comes first.

At the 10 minute mark...

3. 60 Burpee Box Jumps, 24/20 or AMRAP 5, which ever comes first.
Face the box, show control and full stand on top of each box jump.

At to the 15 minute mark...

4.  40 Clean and Jerks, 155/105 or AMRAP 5, which ever comes first.

At to the 20 minute mark...

5.  1200 meter Run, or run as far as possible in 5 minutes, which ever comes first.

Monday, March 24th, 2014

Mobility: 
Take 10 minutes to establish a new 5RM Jerk Grip OHS (try to tie or beat your last 3RM)

Oly:
1) Power Clean 75% 3s x 5r
2a) Power Jerk 65% (Of max Split or Power Jerk) x 3s x 5r
2b) OHS 75% x 3 x 5

EMOM12:
1) (2) 70# KB FR Walking Lunges - x 18, 16, 14, 12 Steps
2) Max UB Pull-Ups
3) 20 Hollow Rocks + 10 Superman Rocks

Conditioning:
Skiing - 2 rounds of: 750m, 500m, 250m **Rest 1:1**
Rowing - 1 round of: 750m, 500m, 250m **Rest 1:1**
 

Saturday, March 22, 2014

Sunday, March 23rd, 2014

#SundayFunDay

1) Front Squat - Heavy 2
2) 5 x 2 Pause Squats (5s Pause) @ 80% of #1

With a partner complete:
30 Bar-facing burpee Buy-In (think in sync burpees, jump over bar at same time, chest to ground at same time)
then...(with a partner complete):
30 Alternating Squat Cleans @ 185
20 Alternating C&J @ 185
10 Alternating Snatch attempts @ 185
then....
30 Bar facing burpee Cash-Out
**Must wait on partner to finish buy-in burpees to begin barbell work, 1 barbell per team**

Score is time + Snatch % - Hunky/Jibs were 11.02 and 70%

then...

50 HSPU for time
*Every drop off the wall is 10 DB Rows in Plank (65/45#)*



Friday, March 21, 2014

Saturday, March 22, 2014

Complete 14.4
Strategy:



After 14.4 rest ~30mins-1hr and complete:

Oly:
1) Snatch - 60% x 2, 70% x 2, 80% x 2, Heavy single
2) C&J - 60% x 2+1, 70% x 2+1, 80% x 2+1, Heavy single

Every 90s for 9 minutes (6 rounds):
a) Back Squat 5reps @ 75%
b) Straight-Leg Deadlift 5 reps slow/for form, not super heavy.

***If done yesterday, complete Skulls***

Skulls:
Oly --
1) 3-Position Snatch - 60%, 65%, 70%, 75% x 3 sets
2a) Snatch Pull - 100% x 3r x 5s
2b) Push Press - +10lbs from last week for 5 x 5

EMOM12:
1)  AirDyne 6cals
2) Max UB Strict L-Pull-Ups
3) Deadlift 315 x 10, 8, 6, 6 Reps TnG

Rest exactly 12min then complete:

MetCon:
50 Bar-facing burpee Buy-In
then...(with a partner complete):
30 Alternating Squat Cleans @ 185
20 Alternating C&J @ 185
10 Alternating Snatches @ 185
then....
50 Bar facing burpee Cash-Out
**Must wait on partner to finish buy-in burpees to begin barbell work, 1 barbell per team**



Thursday, March 20, 2014

Friday, March 21st, 2014

Prep Day OR 14.3

Prep Day:

1k Row - 5 hard pulls each minute

3 x Outlaw Warm-up - 45#, 65#, 90#

3 Rounds of:
1 C&J @ 155#/105#
2 BS 155/105#
4 Burpees
6 WB
8 KBSn (alternate) 44#/35#
10 Air Squat
12 KBS 44/35#

Mobility

Tuesday, March 18, 2014

Wednesday, March 19th, 2014

Oly: 
1) Power Snatch 3sets of 5 reps @ 70%
2a) Snatch Hi-Pull (finish with arms) - Wgt same as #1 x 4s x 5r
2b) Snatch PP + OHS - 4s x 5+1r

Gymnastics -- 4 rounds - ** To be done off the clock for form **:
1) Front Lever work - any apparatus, any scale -  10 seconds (Video )
2) Ice Cream Makers - 5 reps (Demo )
3) Ring Push-ups - 12 reps
4) Jumping Pistols - 10 Reps Alternating - for explosion!

MetCon:
12-9-6:
Squat Clean Thruster 115#
CTB

rest 3min

9-7-5:
Squat Snatch 115#
Bar MU

Monday, March 17, 2014

Tuesday, March 18, 2014

Oly Work:
1) 3 Position Clean + Jerk (Floor, below knee, above knee) 60, 65, 70% x 4sets
2a) Clean Pull 95% x 5 x 2
2b) Good Morning 3 x 5 - Light for form

Strength - EMOM 10:
Odd: Front Squat 5 Reps @ 70%
Even: 5 x Weighted Ring Dips (25#) then finish with one slow MU Negative (high rings)

Conditioning:
400m Sprints x 4 rounds - Rest 1:1
200m Sprints x 4 rounds - Rest 1:1
then as soon as last rest period is over complete:
5min AmRap of DB Snatch 70/55#

Sunday, March 16, 2014

Monday, March 17, 2014

Impromptu Rest Day or 14.3 Repeat if needed

After 14.3 or as mobility work complete:

1k Row - 10s Hard, 50s Soft

3rounds of  45/35# Outlaw Warm-up

7 x 3/leg of 3 second lower, 3 second pause Pistols @ max from last week.

Saturday, March 15, 2014

Sunday, March 16, 2014

1) Mobility work -- 10 mins to establish more weight in your 3-rep jerk grip OHS - try to pause in the bottom.

Oly:
1) Power Clean + Push Jerk - 3 sets of 5 - Not TnG but for time - Begin at 70% of 1RM C&J
2) OHS 70% 3s x 5r

Gymnastics: (5 rounds through, off the clock - everything for form/position)
a) Weighted Muscle-ups (AHAP) for 2, 4, 6, 4, 2
b) L-Sit x 20seconds
c) Skin the cat - 3 reps for form
d) 30 Hollow Rocks (Rounds 1, 3, 5), 30 Superman Rocks (Rounds 2, 4)


Conditioning:
5 Rounds w/ partner:
100' (D&B) Partner Walking Lunges (Front Rack) (205/145#) ( Picture )
30 T2B as a team

Friday, March 14, 2014

Saturday, March 15th, 201

Oly:
1) 3-Position Snatch (Floor, Below knee, above knee) 60%, 65%, 70% x 4 sets
2a) Snatch Pull - 95% x 5 x 2
2b) Push Press - 70% x 5 x 5
**For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.**

Strength/Gymnastics - EMOM10:
1a) Back Squat 70% x 5
1b) Max UB Set HSPU:
Sets 1 & 2 - Just Abmat
Set 3 - 25's on side of abmat
Sets 4 & 5 - 45's on side of abmat

Conditioning:
Partner Battlemode - 90 second intervals:
2 Rounds -- 2nd Round handicapped by rep differences (i.e. if you win round 1 by 4 reps, loser gets a 4 rep handicap in the second time through)
Round 1 - 5 Cleans (225/155#), Amrap time remaining Burpees **Loser completes 400m Run**
Round 2 - 15 Front Squats (155/105#), Amrap time remaining Sled Push D&B **Loser completes 400m Row**
Round 3 - 15 STO (155/105#), Amrap Time remaining Sled Pull D&B **Loser completes 8 Airdyne Cals**
Round 4 - 5 Snatches (155/105#) Amrap time remaining Air Squats **Loser completes 10 Wall-Climbs**


Wednesday, March 12, 2014

Thursday, March 13, 2014

Prep Day

1000m Row - 8 Hard Pulls/Min, rest easy/conversational pace.

3 Rounds (PVC/Barbell/85# Men / 65# Women) - Outlaw Warm-Up

4 Rounds of:
1 Bear Complex @ 135
2 Wall-Climbs
4 Burpees
6 Wall-Ball
8 Box Jump
10 KBS 53/35
12 Air-Squats
Rest 2mins

Mobility / Smashing

Monday, March 10, 2014

Tuesday, March 11, 2014

Oly:
1) Hang Clean + 2 Jerks AHAP -- Hang Clean below the knee
2a) 3 Strict Press + 5 Push Press AHAP
2b) Hang Power Clean TnG Triples

Gymnastics:
Depending on hands:
Option A - EMOM 12:
3 Muscle-Ups
7 T2B

or

Option B - EMOM 12:
Odd: Max HS Walk for 3 mats, work on turn around and try to go back
Even: 5-10 Bridge-Ups with 3second hold at top, 5-10 Hollow Rocks

Conditioning:
5 Rounds of 3min on, 1min off:
250m Row
10 DB Snatch (5r/5l) 100# (or 15 @ 70lb)
1 Rope Climb
*Continue where you left off*



Sunday, March 9, 2014

Monday, March 10, 2014

Oly:
1) Hang Snatch - Heavy Single, Below the Knee
1b) 6 x 2 @ 80% of #1 for form
2a) 2 Position Pause Snatch Pull -- 3 x 3 @ 110% of #1 - Pause below knee, Pocket, then finish pull.
2b) Sotts Press 5 x 3 AHAP


Strength:
EMOM12:
Odd: 3-5 BS @ 315#
Even: 1 Max UB Set of Kipping Ring Dips

MetCon:
Class Metcon

Saturday, March 8, 2014

Sunday, March 9, 2014

Non-Open Redo'ers:

10 min Mobility Warm-Up:
Goal -- Pistols -- 5 second lower to bottom of pistol, 3 second hold in bottom, raise up.  Each leg should be able to do 2-3 reps -- complete with KB once it can be done with good form weightless.

14min EMOM:
Odd: 10 DB Bench Press (55#/35#) - or heavier if can handle it.
Even: Pistol Ladder -- Begin at 12, each set you make go up 2 reps.  (i.e. 12, 14, 16, 18, etc.) Alternate legs

Conditioning:
With a partner complete:
100 HSPU
*EMOM alternating partners need to complete 5 Airdyne Cals.*

Accessory:
3 rounds through :15 on / :45 off:
L-Sit (parallette)
Weighted Ring Planks
90-Degree Pull-up hold (rings or bar if hands can handle it) - *Scale to Band Pull-Aparts*

Open Redo'ers:

Row 1000m - 8 hard pulls/minute - rest should be conversational pace.
OH WL D&B (PVC)
OHS x 15 (PVC)
Passthrough x 15 (PVC)
KB OHS x 10/Arm (53/35)

5 x 5 FS @ 50% - Fast, deep.

Shoulder mobility / Arm Mashing.

Thursday, March 6, 2014

Friday, March 7th, 2014

Possible Prep Day:
1) 1000m Row - 5s Hard Effort, 55s Easy effort

2) Outlaw Snatch Warm-Up x 3 - PVC, Empty Bar, 75/55lbs

3) 3 Rounds of:
1 C&J @ 165
2 FS
3 DL
4 Burpees
5 KBS
6 Box Jumps
8 WB
20 DU
Rest 2min

4) Mobilize for Open

OR

Open Day:

1) Open 14.2

2) TBD

Tuesday, March 4, 2014

Wednesday, March 5th, 2014

Double Session:

Morning:
1a) Tall Snatch - 7 x 2  For form
1b) Snatch Balance - 7 x 2 AHAP - Pause in bottom

2a) T2B -- 3 x 20 - UB if possible, if you break before 20 don't finish, instead add a 4th set and do a ME 4th set. 
2b) Strict Ring Dips 3 x 10 Weighted if possible
2c) Hollow Rocks 3 x 35
Rest 90s between each

Afternoon:

1)  Front Squat Heavy 5
2) 5 x 3 Pause FS @ 75% of #1 -- 3s Pause

3) Metcon: Class Metcon from Wednesday, March 5, 2014 w/ Box Jumps

4) Tabata DU



Monday, March 3, 2014

Tuesday, March 4, 2014

Single Session Today:

Warm-Up Goal: Shoulder Mobility overhead

1) Work to a light working set for 3 reps of Jerk Grip OHS - 10min Max
Stay light, move better - Stay on heels and try to keep bar extended and locked, not held forward.
*Pro points for clean Grip Sotts Press in the bottom of each rep*

Oly --
2) C&J Establish a Heavy Double
3a) 3 x 3 - 2-Position Pause Pulls -- Pause at knee, pause in pocket, finish pull @ 100% of #2
3b) 3 x 3 Jerk Balance at 80% of #2

Gymnastics (Emom14) --
4a) 7 x 1 - Kipping MU, then Strict Negative for form:
5s at support
3s Lower in Dip
3s in bottom of dip
Hold to chest for 2s
3s Lower to extension
Explode chest to ring pull-up.
4b) 7 x 3 Strict + 5 Kipping for Max Height HSPU

Metcon --
5) 4 x 1500m Row - Rest 1min, Row softly for ~1min, then continue - paces below:
6:30-7:00 2k Time: 1:48 Pace
7:00-7:30 2k Time: 1:53 Pace
7:30-8:00 2k Time: 1:58 Pace

Sunday, March 2, 2014

Monday, March 3, 2014

Testing own programming


Morning session:
1) Establish a max Snatch for the day - No more than two misses
2a) 5 x 3-position Snatch at 75-85% of Max
2b) 5 x 5 SnGrip Push Press AHAP

Gymnastics:
A) 5 x Banded Connection Kick-Ups --(   Video  ) Max in 1min
B) 5 x Max Set of complex: 1 Strict Pull-up, 3 Butterfly Pull-Ups

Afternoon Session:

1) Back Squat - Establish 3RM, then Max Set at 330.

2) Class MetCon from Monday, March 3 2014