Week 7 Day 4:
Yoga or active therapy
AOD
Sunday, May 31, 2015
Wednesday 150603
Week 7 Day 3:
A:
Power Snatch 70% x 3 x 3
B:
Power Clean 70% x 3 x 3
C:
Deficit Snatch Deadlift: 90% x 3 x 5
WOD:
20 min:
3 HSPU on parallets
5 CTB pullups
7 Box jumps 24/20
9 KBS 70#
30 double unders
AOD
A:
Power Snatch 70% x 3 x 3
B:
Power Clean 70% x 3 x 3
C:
Deficit Snatch Deadlift: 90% x 3 x 5
WOD:
20 min:
3 HSPU on parallets
5 CTB pullups
7 Box jumps 24/20
9 KBS 70#
30 double unders
AOD
Tuesday 150602
Week 7 Day 2:
A:
Heavy double - Power Jerk
B:
EMOM x 15
Clean and jerk 75%x5, 78%x5, 80%x5
WOD:
Buy in: 500m row
10 rounds
5 Thrusters 95/65
3 muscle ups
Buy out 500m row
AOD
A:
Heavy double - Power Jerk
B:
EMOM x 15
Clean and jerk 75%x5, 78%x5, 80%x5
WOD:
Buy in: 500m row
10 rounds
5 Thrusters 95/65
3 muscle ups
Buy out 500m row
AOD
Monday 150601
Week 7 Day 1:
A:
Pause Front squat triple - 1 sec hold
B:
P.Sn + OHS (1 + 2) x 7 (70% of P.Sn)
WOD:
5 min
5 DL BW
7 GHDSitups
12 Pullups
Rest 3 min
5 Min
35 doubleunders
1 Rope Climb
rest 3 min
5 min
5 Front Squats 3/4 BW
12 Back extensions
12 Box Jumps 24/20
rest 3 min
5min
Max Burpee muscle ups
AOD
A:
Pause Front squat triple - 1 sec hold
B:
P.Sn + OHS (1 + 2) x 7 (70% of P.Sn)
WOD:
5 min
5 DL BW
7 GHDSitups
12 Pullups
Rest 3 min
5 Min
35 doubleunders
1 Rope Climb
rest 3 min
5 min
5 Front Squats 3/4 BW
12 Back extensions
12 Box Jumps 24/20
rest 3 min
5min
Max Burpee muscle ups
AOD
Thursday, May 28, 2015
Saturday 150530
Week 6 Day 6:
Interval 1:
1 rounds
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerks 155/105
rest 1 min
2 rounds
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerks 155/105
rest 2 min
3 rounds
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerks 155/105
rest 10 min
Interval 2:
150double unders
75 KBS
30 burpees
rest 1 min
100 dubs
50 kbs
20 burpees
rest 1 min
75 dubs
25 kbs
10 burpees
AOD
Interval 1:
1 rounds
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerks 155/105
rest 1 min
2 rounds
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerks 155/105
rest 2 min
3 rounds
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerks 155/105
rest 10 min
Interval 2:
150double unders
75 KBS
30 burpees
rest 1 min
100 dubs
50 kbs
20 burpees
rest 1 min
75 dubs
25 kbs
10 burpees
AOD
Friday 150529
Week 6 Day 5:
A:
Speed front Squat 8 x 2
80%
super set
Speed press 12 x 3
74%
time
WOD
5 Rounds:
3 Snatch 155
2 rounds of Cindy
1 legless rope climb
AOD
A:
Speed front Squat 8 x 2
80%
super set
Speed press 12 x 3
74%
time
WOD
5 Rounds:
3 Snatch 155
2 rounds of Cindy
1 legless rope climb
AOD
Monday, May 25, 2015
Thrusday 150528
Week 6 Day 4:
60 KB swings
50 Wall Balls
40 Box jumps
30 Chest to Bar Pullups
20 cal row
10 Muscleups
WOD:
60 KB swings
50 Wall Balls
40 Box jumps
30 Chest to Bar Pullups
20 cal row
10 Muscleups
For time
AOD
Wednesday 150527
Week 6 Day 3:
A:
Clean and jerk 78% x 2 x 6 sets
B:
Clean Deadlift + Pull: 100% x 4 x( 3+2)
Day off WODs
Do 60 min Recovery yoga, stretching
AOD
A:
Clean and jerk 78% x 2 x 6 sets
B:
Clean Deadlift + Pull: 100% x 4 x( 3+2)
Day off WODs
Do 60 min Recovery yoga, stretching
AOD
Tuesday 150526
Week 6 Day 2:
A:
Snatch balance heavy double
B:
EMOM x
Clean Deadlift + Hang Clean + Front Squat 75% of best clean x 12 x 3
WOD:
Track interval
8 x 100m Sprints
6 x 200m Sprints
4 x 300m Sprints
2 x 400m Sprints
AOD
A:
Snatch balance heavy double
B:
EMOM x
Clean Deadlift + Hang Clean + Front Squat 75% of best clean x 12 x 3
WOD:
Track interval
8 x 100m Sprints
6 x 200m Sprints
4 x 300m Sprints
2 x 400m Sprints
AOD
Monday 150525
Week 6 Day 1:
A: 2 pos Snatch max:floor then mid or high
B:EMOM x 12 x 78%
Snatch, hang snatch
WOD
2min Power snatch 135#/85#
2 min Row
2 min Power Clean
2 min row
2 min Jerk
2 min Row
rest 2 min
Row 1500m
For Reps then for time
AOD
A: 2 pos Snatch max:floor then mid or high
B:EMOM x 12 x 78%
Snatch, hang snatch
WOD
2min Power snatch 135#/85#
2 min Row
2 min Power Clean
2 min row
2 min Jerk
2 min Row
rest 2 min
Row 1500m
For Reps then for time
AOD
Wednesday, May 20, 2015
Sunday 150524
Week 5 Day 7:
WOD
3 Rounds:
21 KBS
15 TTT
9 pushpress 185/135
rest 3 min
2 rounds:
500m row
10 muscle ups
rest 3 min
1 rounds
21 Power Snatch 135
42 Cal Assault
AOD
WOD
3 Rounds:
21 KBS
15 TTT
9 pushpress 185/135
rest 3 min
2 rounds:
500m row
10 muscle ups
rest 3 min
1 rounds
21 Power Snatch 135
42 Cal Assault
AOD
Friday 150522
Week 5 Day 5:
A:
Speed front Squat 10 x 2
75%
super set
Speed press 12 x 3
72%
WOD:
EMOM x 20
1 Snatch 70% + 7 Cal assault sprint
AOD
A:
Speed front Squat 10 x 2
75%
super set
Speed press 12 x 3
72%
WOD:
EMOM x 20
1 Snatch 70% + 7 Cal assault sprint
AOD
Sunday, May 17, 2015
Thursday 150521
Week 5 Day 4:
A: Yoke Work for 20 min
B: Sled work for 10 min
WOD:
Run 800m
21 burpees
63 double unders
Run 600m
15 burpees
45 double unders
run 400m
9 burpees
27 double unders
A: Yoke Work for 20 min
B: Sled work for 10 min
WOD:
Run 800m
21 burpees
63 double unders
Run 600m
15 burpees
45 double unders
run 400m
9 burpees
27 double unders
Wednesday 150520
Week 5 Day 3:
A:
Clean and jerk 74% x 2 x 6 sets
B:
Clean Deadlift + Pull: 95% x 4 x( 3+2)
WOD:
3 Rounds:
15 TTB
5 Thrusters 115/75
rest 1:1
2 Rounds:
15 TTB
5 Thrusters 135/95
rest 1:1
1 round
15 TTB
5 Thrusters 155/115
Each for time
AOD
A:
Clean and jerk 74% x 2 x 6 sets
B:
Clean Deadlift + Pull: 95% x 4 x( 3+2)
WOD:
3 Rounds:
15 TTB
5 Thrusters 115/75
rest 1:1
2 Rounds:
15 TTB
5 Thrusters 135/95
rest 1:1
1 round
15 TTB
5 Thrusters 155/115
Each for time
AOD
Tuesday 150519
Week 5 Day 2:
A:
Behind the neck jerk heavy double
Recovery day for WOD: Stretch out for 1 hour
AOD
A:
Behind the neck jerk heavy double
Recovery day for WOD: Stretch out for 1 hour
AOD
Monday 150518
Week 5 Day 1:
A: 2 pos Clean max:floor then mid or high
B:
EMOM x 12 x 75%
Snatch, hang snatch
WOD: Long interval
For Time:
Run 3 miles
rest 10 min
row 2000m
rest 5 min
300 double unders
AOD
A: 2 pos Clean max:floor then mid or high
B:
EMOM x 12 x 75%
Snatch, hang snatch
WOD: Long interval
For Time:
Run 3 miles
rest 10 min
row 2000m
rest 5 min
300 double unders
AOD
Wednesday, May 13, 2015
Sunnday 150517
Week 4 Day 7:
12 min Amrap:
2 rope climb
10 GHD situps
12 burpees
Yoga or stretch for 1 hour
AOD
12 min Amrap:
2 rope climb
10 GHD situps
12 burpees
Yoga or stretch for 1 hour
AOD
Saturday150516
Week 4 Day 6:
WOD:
5 rounds
5 power cleans 185/115
50 double unders
10 Handstand pushups
Rest 10 min
For time
row 1000m
run 400m
assault bike 20 cal
AOD
WOD:
5 rounds
5 power cleans 185/115
50 double unders
10 Handstand pushups
Rest 10 min
For time
row 1000m
run 400m
assault bike 20 cal
AOD
Friday 150515
Week 4 Day 5:
A:
Speed front Squat 12 x 2
70%
super set
Speed press 12 x 3
70%
Off Day for WODS
AOD
A:
Speed front Squat 12 x 2
70%
super set
Speed press 12 x 3
70%
Off Day for WODS
AOD
Thursday 150514
Week 4 Day 4:
Track Day:
Run 1600m NFT
8 x 200m sprints rest 90 sec between each sets
Rest 5 min
400m TT
AOD
Track Day:
Run 1600m NFT
8 x 200m sprints rest 90 sec between each sets
Rest 5 min
400m TT
AOD
Sunday, May 10, 2015
Wednesday 150513
Week 4 Day 3:
A:
Clean and jerk 70% x 2 x 6 sets
B:
Clean Deadlift + Pull: 90% x 4 x( 3+2)
WOD:
3 min on 1 min off
2 muscle ups
4 HSPU
8 KBS 70/53
AOD
A:
Clean and jerk 70% x 2 x 6 sets
B:
Clean Deadlift + Pull: 90% x 4 x( 3+2)
WOD:
3 min on 1 min off
2 muscle ups
4 HSPU
8 KBS 70/53
AOD
Tuesday 150512
Week 4 Day 2:
A:
Snatch push press heavy double
B:
EMOM x
Clean Deadlift + hang Clean + front Squat 70% of best clean x 12 x 3
WOD:
For time
20 Deadlifts 155/115
20 Cal Row
20 Front squats
20 cal row
20 push press
20 cal row
A:
Snatch push press heavy double
B:
EMOM x
Clean Deadlift + hang Clean + front Squat 70% of best clean x 12 x 3
WOD:
For time
20 Deadlifts 155/115
20 Cal Row
20 Front squats
20 cal row
20 push press
20 cal row
Monday 150511
Week 4 Day 1:
A: Halting Snatch deadlift heavy double( pause at least 1 second count)
B:
EMOM x 12 x 72%
Snatch, Hang snatch
WOD: off - so stretch
AOD
A: Halting Snatch deadlift heavy double( pause at least 1 second count)
B:
EMOM x 12 x 72%
Snatch, Hang snatch
WOD: off - so stretch
AOD
Sunday 150510
Week 3 Day 7:
7 min Amrap:
7 Deadlift 225
7 HSPU
30 double unders
rest 3 min
5 min amrap:
5 power clean 185
5 CTB
10 box jumps 24/20
rest 3 min
5 min amrap:
1 Attempt at max rep bench press 135
then remainder of time max burpee muscle ups
AOD
7 min Amrap:
7 Deadlift 225
7 HSPU
30 double unders
rest 3 min
5 min amrap:
5 power clean 185
5 CTB
10 box jumps 24/20
rest 3 min
5 min amrap:
1 Attempt at max rep bench press 135
then remainder of time max burpee muscle ups
AOD
Saturday 150509
Week 3 Day 6:
For time:
50 unbroken wall balls 25 burpees
rest as needed
30 unbroken wall balls 25 burpees
rest as needed
20 unbroken wall walls 25 burpees
rest as needed
Then
In 7 min Find a max power snatch( start at 135/85 with 1 rep)
AOD
For time:
50 unbroken wall balls 25 burpees
rest as needed
30 unbroken wall balls 25 burpees
rest as needed
20 unbroken wall walls 25 burpees
rest as needed
Then
In 7 min Find a max power snatch( start at 135/85 with 1 rep)
AOD
Wednesday, May 6, 2015
Friday 150508
Week 3 Day 5:
A:
Dynamic Saftey Bar box squat 10 x 2 x 75%
Super Set
Strict muscle ups
rest
B:
Floor press 9 x 3 x 75%
WOD - off- stretching day
AOD
A:
Dynamic Saftey Bar box squat 10 x 2 x 75%
Super Set
Strict muscle ups
rest
B:
Floor press 9 x 3 x 75%
WOD - off- stretching day
AOD
Thursday 150507
Week 3 Day 4:
8 rounds:
Sprint 200m for time
Then
rest exactly 2 min
Then
In 1 min complete 1 power snatch
Repeat "sprint" round at the top of the "snatch" min
( increase weight each rounds working up to a heavy single)
AOD
8 rounds:
Sprint 200m for time
Then
rest exactly 2 min
Then
In 1 min complete 1 power snatch
Repeat "sprint" round at the top of the "snatch" min
( increase weight each rounds working up to a heavy single)
AOD
Wednesday 150506
Week 3 Day 3:
A:
Snatch: 80% x 2 x 5 sets
B:
Halting Snatch Deadlift + Pull: 100% x 5 ( 3 +2)
WOD:
12 min Amrap:
12 Burpee msucle ups
21 wall balls 30#
6 Clusters 185#
AOD
A:
Snatch: 80% x 2 x 5 sets
B:
Halting Snatch Deadlift + Pull: 100% x 5 ( 3 +2)
WOD:
12 min Amrap:
12 Burpee msucle ups
21 wall balls 30#
6 Clusters 185#
AOD
Sunday, May 3, 2015
Tuesday 150505
Week 3 Day 2:
A:
Snatch balance: Heavy Triple - working stability
B:
EMOM x 9 x 3 x 80%
Power Clean + Power Jerk ( 2 + 1) - reset on the block every rep
WOD:OFF - 30 min Stretching
AOD
A:
Snatch balance: Heavy Triple - working stability
B:
EMOM x 9 x 3 x 80%
Power Clean + Power Jerk ( 2 + 1) - reset on the block every rep
WOD:OFF - 30 min Stretching
AOD
Monday 150504
Week 3 Day 1:
A:
3 position Snatch max - floor, knee, hip
B:
EMOM x 10 x 72%
Hang Snatch + Sn Balance + OHS
WODS For Time:
Every 4 min:
20 Cal Assault bike
2 Rope Climbs
9 HSPU
Repeat 7 Rounds
AOD
A:
3 position Snatch max - floor, knee, hip
B:
EMOM x 10 x 72%
Hang Snatch + Sn Balance + OHS
WODS For Time:
Every 4 min:
20 Cal Assault bike
2 Rope Climbs
9 HSPU
Repeat 7 Rounds
AOD
Sunday 150503
Week 2 Day 7:
60 min Row max distance: Every 3 min complete 3-5 muscle ups or less if you fail
AOD
60 min Row max distance: Every 3 min complete 3-5 muscle ups or less if you fail
AOD
Sat 150502
Week 2 Day 6:
WODS For Time:
21-15-9 OHS-65/45 Row cal Burpee over rower
Rest 1:1
15-12-9 OHS-95/65 Row cal Burpee over rower
rest 1:1
12-9-6 OHS-135/85 Row cal Burpee over rower
AOD
WODS For Time:
21-15-9 OHS-65/45 Row cal Burpee over rower
Rest 1:1
15-12-9 OHS-95/65 Row cal Burpee over rower
rest 1:1
12-9-6 OHS-135/85 Row cal Burpee over rower
AOD
Subscribe to:
Posts (Atom)