Tuesday 140401

Warmup:
10 min shoulder and hips
3 x 10 reps of all movements picking up pace after each set:
pullup/pushup/squat/toes to bar/dip/lunges
20 min on rower

WOD
Snatch EMOM x 10 x 1@ 65%
super set 3 Burpee muscle ups
Rest 2 min

Clean & Jerk x10 x 1 @65%

super set 3 Ring HSPU

WOD:

50 Ring dips

50 Cleans 115/75

50 Ring dips

For time

Finish:

20 min work on what you need to practice

AOD

Monday 140331

Warmup:

Weightlifting:

Snatch85% x 1 x 3

Clean and Jerk: 85% x 1 x 3

Clean Pulls: 90% x 2 x 3

Back Squat: 60% x 2, 65%x 2, 70% x 2, 75% x 2, 80% x 2

WOD:

In front of a clock set for nine minutes:

2 minutes of Burpees

2 minutes of GHD Sit-ups

2 minutes of HSPU

1 minute of Burpees

1 minute of GHD Sit-ups

1 minute of HSPU

Finish:

10 x heavy sled walks 20 m and backwards 20 m ( total 40m)

3 x 20 Hypers heavy

3 x 20 back ext. and situps

AOD

Sunday 140330

Warmup:
20 min hips and hams and shoulders and pecs
1 k row

WOD:

50 L-Pull-ups

50 Power clean 155/115

50 L-Pull-ups

Finisher:

20 min skill work on rings or handstand technique/skills

AOD

Saturday 140329

Warmup:

10 min hips/shoulders

5 min row

3 min airdyne

run 400m

Weightlifting:

Snatch: 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1

Clean and Jerk: 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1

WOD:

Airdyne max distance  in 5 min

rest 5min

7 min to find a 1RM Front squat

rest 5min

3 x max reps Ring Dips (rest exactly1min between sets)

AOD

Thursday 140327

Warmup:

10 min shoulders/ hips and lower back/hams

3 x 10 pullups/pushups/squats/lunges/dips/situps strict for specific movements

increase speed through the reps during second and last sets

Weightlifting:

Power Snatch: 80% x 1 x 6

Power Clean & Jerk: 80% x 1 x 6

WOD:

1mile TT

rest 5min

7 min to find a 1RM Deadlift

rest 5min

3 x max rep Pull-ups ( rest exactly 1 min between sets)

WOD:

5 min AMRAP:

20 double unders

10 pushups

5 KBS 53/35

AOD

Wednesday 140326

Warmup:
50 Hypers
3 x 15 GHD situp and back ext. each
Hips/ shoulders and hams between sets

Weightlifting:

Snatch: 70% x 1, 75% x 1, 80% x 1 x 3

Clean and Jerk:70% x 1, 75% x 1, 80% x 1 x 3

Snatch Pull: 90% x 2, 95% x 2, 100% x 2

Back Squat:80% x 3 x 3

WOD:

1k Row TT 

Rest 5 min

7 min to find a 1RM Overhead squat 

Rest 5 min

3 sets of max rep Ring Dips ( rest exactly 1 min between sets)

WOD:
7 min amrap
7 wall balls
7 box jumps
7 TTB

AOD

Tuesday 140325

Warmup:
10 min shoulders/ upper back/ hips
3 x pullups/pushups/squats/lunges/dips/situps
increase speed through the reps during second and last sets


Weightlifting:
Power Snatch: 80% x 1 x 8
Power Clean: 80% x 1 x 8

No WOD:
recovery day ( get a massage) or use it for a 30 min - 1 hour skill day

AOD

Monday 140324

Warmup:
10 min hip and shoulders/pecs
IYT 3 x 20
Sled for 10min:  Upper - pulls and pushes and Lower - walks and backwards. increase weight every 20m


Weightlifting:
Snatch: 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 85% x 1

Clean & Jerk: 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 85% x 1

Clean Pull: 100% x 2 x 3

Front Squat: 85% x 1 x 3

WOD:

5 rounds:

20 Pullups

30 Pushups

40 Situps

50 Air squats

400m run

REST EXACTLY 3 MIN BETWEEN ROUNDS

AOD

Sunday 140323

Warmup:

10min shoulder and hip work
3 x 10 reps of each: Pullups/ Pushups/ Squats/ Lunges/ Dips  ( first set do strict and at a reasonable pace, second pick up pace and, last set go as fast as possible)
EMOM x 5 x 3 non- false grip muscle up linked - use weight to make it harder or for those who do not have muscle ups yet have a spotter to push you over the top

WOD:

For time:

Thrusters - 15

SDHP - 21

Thrusters - 12

SDHP - 15

Thrusters -  9

SDHP - 9

Use 135/95

Finisher: 

10 min handstand walking work

AOD

Saturday 140322

Warmup:

20 min shoulders/hips/hams
1k row

Weightlifting:

Snatch up to a heavy single

Clean & jerk up to a heavy single

Front squat up to a heavy single

WOD:
14.4

AOD

Friday 140321

Rest day

Thursday 140319

Warmup:
5 min sled pulls and pushes
3 min airdyne
Tabata row picking up speed
stretch between sets of below

Weightlifting:
We have some skill you should work on
(Use % of jerk)
Jerk balance: 55% x 3 x 4

Split push press behind neck: 60% x 3 x 4

-

Hang power snatch (start the bar right below knee and % of snatch): 70% x 2 x 3

Concentric back squat: 65% x 3 x 6

WOD:

1 minute of Air Squats

2 minutes of Double-unders

3 minutes of Push-ups

4 minutes of Back extensions

5 minutes of Pull-ups

Use this to test what you are able to do during specific times. 

Keep track of the reps. DO NOT RIP YOUR HANDS. DO NOT GET RHABDO. 

Finisher:

5-10 min muscle up work and handstand walking.

5 min total plank - rest as needed

AOD

Wednesday 140319

Warmup:

10 min shoulder/hips and hams

Weightlifting:

start with the bar right below the knee-

Block snatch pull + snatch: 80% x 1+1 x 2, 85% x 1+1 x 2

Block clean pull + clean: 80% x 1+1 x 2, 85% x 1+1 x 2

-

Snatch pulls: 90% x 3 x 4

Front squat: 75% x 2 x 5

WOD:

For time:

Row 500 meters

50 GHD Sit-ups

Row 1,000 meters

30 GHD Sit-ups

Row 2,000 meters 

20 GHD Sit-ups

Finisher:

10 min handstand work and or muscle up work

AOD

Tuesday 140318

Warmup:

10 min shoulders/traps/pecs

5 min airdyne

Weightlifting:

Jerk: 70% x 2, 75% x 2, 80% x 2, 85% x 2, 90% x 2

Hang power clean (start bar below knee): 65% of clean x 3, 70% x 3 x 2

Heaving snatch balance: 65% of snatch x 3, 70% x 3 x 2

WOD:

3 rounds

5 muscle-ups ( try to do them as strict as possible)

10 Strict handstand push-ups

15 One legged squats, each leg alternating

WOD:

1mile run

50 wall balls 30/20

30 ring dips

For time

AOD

Monday 140317

Warmup:

Shoulders/Hip/Hams for 10min

Tabata airdyne building up speed

Weightlifting:

(start bar at mid thigh)

Block snatch pull + snatch: 75% x 1+1 x 2, 80% x 1+1 x 2

Block clean pull + clean: 75% x 1+1 x 2, 80% x 1+1 x 2

-

Clean pull: 90% x 3 x 4

Pause back squat: 70% x 3 x 6 ( hold for 3 sec)

Assistance:

1mile sled using 3 plates

AOD

Sunday 140316

Warmup:
10 min Upper sled work
5 min airdyne
10 min shoulder stretch

WOD only

20min AMRAP

135 pound Bench press, 21 reps

21 L-Pull-ups

Finish with 20min skill work- handstand walk/pushup or muscle ups and the transition from a burpee

AOD

Saturday 140315

Warmup:
Shoulders/ Hips and hams

Weightlifting:

Snatch: 50%, 60%, 70%, 75%, 80%, then to heavy single

Clean & jerk: 50%, 60%, 70%, 75%, 80%, then to heavy single

Front squat - 80% x 3 x 5

WOD:

Row 5K  for time

Friday 140314

Crush 14.3 then recover so we can hit some heavy single snatches and cleans on Saturday.

AOD 

Thursday 140313

Warm up:
10min shoulders, hips and hams
5 min airdyne
5 min row
1mile  run

Weightlifting:

Push press + jerk: 65% of best jerk x 2+1 x 2, 70% x 2+1 x 2

Hang power snatch (start bar below knee): 60% of Snatch x 3 x 3 - focus on landing!!!

Concentric back squat: 60% x 3 x 6 - speed!

No Wod today. Recovery as needed. Work any progressions as needed.

AOD

Wednesday 140312

Warmup:
10 min shoulders and hips
3 min airdune
3min row
800m run

Weightlifting:
(start with the bar right below the knees)

Block snatch pull + snatch:75% x 2(1+1) x 2, 80% x 2(1+1) x 2

Block clean pull + clean: 75% x 2(1+1) x 2, 80% x 2(1+1) x 2

Snatch deadlift + snatch pull: 80% of snatch x 3+1 x 3

Front squat - 70% x 2, 75% x 2 x 4

WOD:

Seven rounds: 

15 GHD Sit-ups

15 Back extensions

10 Thrusters 135/95

10 Power Clean + Jerk

Recovery:

30min stretching to feel ready to test 14.3 tomorrow

AOD

Tuesday 140311

Warmup:
3 x 10m/10m  heavy sled walks forward then backward
3 x 10 Heavy hypers
3 x 10 I, Y, T

Weightlifting:

Jerk: 70% x 2, 75% x 2, 80% x 2 x 2, 85% x 2 x 2

Hang power clean (start bar below knee): 60%  (% of squat clean) x 3 x 3

Heaving snatch balance: 65% (of snatch) x 4 x 3

WOD:

30 Muscle-ups

135 pound Clean & Jerk, 21 reps

Row 2,000 meters

-rest 15 min-

Endurance:

10 x 50m Hill sprints using sandbag 

rest is walk down

AOD

Monday 140310

Warmup:

10 min hams and shoulders

Tabata airdyne building up speed

Weightlifting:

(Start at mid thigh)

Block snatch pull + snatch: 70% x 2(1+1) x 2, 75% x 2(1+1) x 2

Block clean pull + clean: 70% x 2(1+1) x 2, 75% x 2(1+1) x 2

Clean deadlift to mid-thigh + clean pull: 80% x 3+1 x 4

Pause back squat: 65% x 4 x 5

WOD:

50 HSPU

25 GHD situps

50 Burpeees

25 GHD situps

50 pushups

25 GHD situps

For Time

Rest 10min

WOD :

EMOM x 18

Min 1: 5-10 unbroken CTB pullups 

Min 2 : 2-5 muscleups

Min 3: Row sprint 250m/200m 

Finish with 20min stretching shoulders and upper back

AOD

Sunday 140309

Rest day

Saturday 140308

Warmup:

10 min shoulders + thoracic/hips + quads

Snatch Balance up to 80% of Snatch

Weightlifting:

Snatch: Find heavy single in up to 7 sets

Clean & jerk: Find a heavy single in up to 7 sets

Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3 x 2

WOD:

Run 800m

18-15-12-9-6-3 

Back extension

GHD Sit-up

115/75 Thruster

Run 800m

For Time:

Finish:

Handstand or muscle up work for 20min

AOD

Friday 140307

Cardio:

12min for max distance of Row, Run or Airdyne

AOD

Thursday 140306

Warmup:
3min airdyne
3 x 15 GHD situps and back ext.
3 x sled walk 20m and backwards 20m using heavier weight

Weightlifting:

Push press + jerk: 65% x 3+1 x 4 ( use jerk %)

Hang power snatch (start below knee): 60% x 3 x 4 (use snatch %)

Concentric back squat (start at parallel ): 55% x 3 x 6

Do 14.2 and then 10min ( instead of 20min) of below. If you do not plan to do 14.2 then do below for 20min.

WOD:

Complete as much as possible in 20 minutes of: 

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

Recover and stretch out your back and hams as we have pulled a lot this week.

AODeloadisforsissys

Wednesday 140205

Warmup:

3 x 

Barbell complex for 2 min

Row 2min

Hips/Shoulders/Ham stretch

Weightlifting:

(Start bar right below knee)  

Block snatch pull + snatch:75% x 2(1+1) x 5

Block clean pull + clean: 75% x 2(1+1) x 5

Snatch deadlift to knee + snatch pull: 80% x 3+1 x 3

Front squat - 65% x 3, 70% x 3, 75% x 3

No WOD but Stretch for 30-45min - RECOVER

Decrease or Increase percentage as needed today. I'd like y'all to do the WOD tomorrow.

AOD

Tuesday 140304

Warmup:

3 min airdyne

5 min hip and back stretch

3 x 15 I, Y, T

5 min handstand work

Weightlifting:

Jerk: 65% x 3, 70% x 3, 75% x 3, 80% x 2, 85% x 2

Hang power clean (start at knee using clean %): 60% x 3 x 2

Snatch push press + overhead squat: 75% x 3+2 x 2

WOD:

Five rounds for time of: 

Run 400 meters

50 pound Dumbbell Clean & Jerk, 21 reps

Finish:

20 min stretching on roller and bands

AOD

Monday 140303

Warmup:

Bands and Roller for 10min

Airdyne 5 min

3min Ring work ( muscle up progressions and or handstand pushups)

Weightlifting:

(Bar starts at mid thigh)

Block snatch pull + snatch: 70% x 2(1+1) x 5

Block clean pull + clean: 70% x 2(1+1) x 5

-

Clean deadlift to knee + clean pull: 75% x 3+1 x 2, 80% x 3+1 x 2

Pause back squat: 60% x 5 x 3, 65% x 5 x 3

WOD:

Complete as many rounds as possible in 20 minutes of:

15 GHD Sit-ups

135 pound Deadlift, 21 reps

Finish 

50 Heavy Hypers

10min hips and back stretch

AOD

Sunday 140302

Warmup:
Airdyne 10min
10min shoulder/ upper back stretch
Row 10min


WOD:

Three rounds: 

10 Strict handstand push-ups (no kip)

15 Strict ring dips ( no kip)

20 Push-ups

45 Strict pull-ups (no kip)

Endurance:

4 x 1000m row

rest 1:1

AODoingcrossfit

Saturday 140301

Warm up:
Run 800m
Dyn hip and shouder stretch for 10min
Barbell complex working up in weight

Weightlifting: If you fail at your max try 1 more time and then move on...

Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single

Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single

Front squat - 65% x 2 x 2, 75% x 2 x 2, 80% x 2, 85% x 2

No WOD but Recover for 30min

AOD