November 30, 2013

Warmups:

Hips hams and shoulders

Oly: 

Snatch: heavy single then 80% (of today's best single) x 1 x 4       

Clean and jerk: heavy single then 80% (of today's best single) x 1 x 4       

WOD:

3 rounds 50 m farmers carry heavy

12burpees

For time

AOD

November 28, 2013

Happy Thanks Giving!!!

Stay consistent, be responsible for recovery and GFH

AODoitallday

November 29, 2013

Warmup:

10 min hips and shoulders w bands

5 min airdyne

Oly:

Snatch: 75% x 2, 80% x 1 x 3   

Snatch pull off blocks 85% x 3 x 5       

Snatch push press: 87% x 3 x 2       

Back squat: 87% x 3 x 5       

Assistance:

Hypers x 3 x 25 x 180#

WOD:

Row 250

30 hip ext. 

30 sit-ups

Row 500 

20 hip ext

20 sit-ups

Row 750

10 hip ext

10 sit-ups

For time

AOD

November 27, 2013

Warmup:

Hips/ hams/ shoulders

Row 1k

Sprint 500m try and beat your last time

Oly:

 Clean and jerk 75% x 2, 80% x 1 x 2       

Clean deadlift: 115% x 3 x 5       

Front squat: 88% x 2 x 4      

WOD:

Sprint 100m

 X 8

For time

Rest 90sec

Rest 10 min

1.5 mile TT

AODone

November 26, 2013

Warmup:

Balls to Upper back 

Bands to hips

3 rounds:

3 Muscle up trans ( no dip) 

5 Free handstand push-up 

6 pistols 3/3

Row 1000m x 1

Oly:

Hang clean: 75% x 2 x 4   

Snatch balance: 80% x 2 x 2, 84% x 2 x 2      

Main: 

Thruster max  in up to 7 sets

Assistance:

Push press: 88% x 3 x 4     

Kettle bell clean and push press: 2 + 2 x 45 sec on 15 off x 5 (53/35)

WOD:

18-15-12-15-18

Hang snatch 95/65

Ring dip

TTB

For time

AOD

          

November 25, 2013

Warmup:

Bands and ball upper

Banded GM x light x 100

Run 800m 

Ghd back ext/ sit-up 2 x 10 

Oly:

Hang snatch: 75% x 2 x 4    

Jerk: 84% x 2 x 4       

Main:

Hit a heavy triple Good morning w/ light chains 

Assistance:

Clean pull off blocks: 85% x 4 x 5       

Back squat( of high bar max):  90% x 2 x 2       

Back extensions: 3 x 10 45/25

WOD:

9 rounds for time

3 hspu

6 deadlifts 185/115

9 pull-ups

24 double unders 

WOD 2:

15 min for distance ( you pick either row/ run/ bike/ swim(10min))

November 24, 2013

Recovery and skills day!

Stretch and Work on what you suck at

AOD

November 23, 2013

Warm up

1k row

Band and balls

Work up a heavyish snatch balance

Oly:

Snatch

Clean and jerk

Work up to a heavy single for the day. 

Main:

Front squat with 2 sec pause 60% x 2 x 10

Finish:

Hypers x a lot

AOD

November 22, 2013

Warmup:

Bands and roller to upper

Row 5 min

3 rounds 

5 strict hspu

10 pistols

15 strict chin ups 

Then row a 500m sprint 

Oly:

Snatch: 75% x 2 x 2, 80% x 1 x 3       

Block Snatch pull: 90% x 5 x 5       

Snatch push press: 85% x 4 x 5        

WOD:

3 rounds

50 air squats   

7 muscle ups

10 hang power cleans 135

Rest 10 min

For time:

1 wallballs

1 burpee pull-up

2 wall ball 

2 burpee pull-up

3,4,5...

Continue up to your 7min max ( results) of 11/20/13 WOD.

Finish with 15 min in the airdyne

AOD

November 21, 2013

Rest day

November 20, 2013

Warmup:

Roller/ bands until loose

Plyos for 5 min:

High knees, skips A,B, grapevines, broad jumps, lateral box jumps high and low

Oly:

Clean and Jerk: 75% x 1 x 2, 80% x 1 x 3      

Snatch deadlift: 110% x 4 x 5       

Front squat: 87% x 3 x 5        

WOD:

Run 400

Row 400

4 rounds

Rest 10 min

Then:

1 wallballs

1 burpee pull-ups

2 wallballs

2 burpee pull-ups

3 wallballs

3 burpee pull-ups

4,5,6,7

Continue until the 7 min cap 

(For total reps)

Finish:

Hyper x light x a lot

3 x 25 ghd sit-ups 

AOD

November 19, 2013

Warmup:

Band balls and roller to upper up to 10 min

5 min handstand work

3 min front lever work

2 min airdyne going hard

Oly:

Hang clean: 73% x 2 x 2       

Snatch balance: 78% x 2 x 2, 82% x 2 x 2      

Main:

Behind neck push press max 

90% max reps then 80% max reps

Assistance:

Db power/split/squat snatch 5 sets of 6 (3/3) 70#/50#

Super set 

5 x 5 strict ring dips with turn out and 2 sec pause at peak rotation 

L rope climbs 5 x  ( start at seated pos on floor, feet off ground and legs in straddle pos. then complete 6 total pulls) 

WOD:

10 min amrap

5 Body weight bench press

5 body weight back squats

Finish with handstand walks or shoulder touches

AOD

November 18, 2013

Warmup:

3 x 500m row (building up speed)

Hypers 3 x 20 using lighter weight

Oly:

Hang snatch: 73% x 2 x 2, 73% x 2 x 2       

Jerk: 82% x 2 x 4 

Main: 

1 Rm HiGH bar back squat ( narrow stance and ass to ankles)

Assistance:

Block Clean pulls: 80%  x 5 x 5       

EMOM:

Back squat: 60% x 2 x 8     

Super set 

Kb clean and press x 3 (53/35)

Abs:

GHD sit ups 3 x 25    

WOD:

EMOM x 20

Run 100 m 

4 burpees

AOD

November 17, 2013

Off day

November 16, 2013

Warm up: 

Tgu - 2 windmills x 2 +2 x 5

Hypers x a lot

5 min sled walks

Oly:

Snatch: 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 80% x 1       

Clean and jerk: 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 80% x 1       

Assistance:

Good morning: 50% x 10 x 2 

Heavy hyperS 3 x 10

WOD:

50 single arm overhead walking lunges (25 right/ 25 left)  50#/30#

25 ring dips 

50 air squats

100 double unders

25 CTB pullups

50 single arm over head walking lunge ( 25 right/ 25 left)

200m farmers carry with 2 70# kb or db

AOD

Next weekend we are going for a max snatch and clean and jerk. Take care if yourselves. Stretch, deload on days you are not feeling 100% and stretch again. Lastly, sleep is key! Make sure y'all are getting good sleep!!!

November 15, 2013

Warmup:

Shoulders bands

Hips roller

1200m row

Oly:

Snatch: 70% x 3 x 2, 75% x 2 x 2       

Snatch pull: 100%  x 3 x 5       

Snatch push press: 83% x 3 x 5       

Back squat - 85% x 3 x 5      

WOD:

3 rounds

Row 500m

21 ghd sit-ups

15 ball balls

9 burpees

For time  

Abs:

Handstand walk and planks x 10 min

AOD

November 14, 2013

Recovery day

AOD

November 13, 2013

Warm up:

50-30-20

Dubs

Sit-ups

Bands and roller/ balL

Oly:

Clean & jerk:  70% x 3 x 2, 75% x 2 x 2    

Clean deadlift: 108%  x 4 x 5       

Front squat: 85% x 4 x 5      

WOD:

A:

10 x 50 m prowler sprints 

Into

5 deficit hspu 

Rest between sets

Rest

B:

In 4 min

Run 400 m

Then max rep STRICT chin ups 

AODontcheatonthosechinups

November 12, 2013

 Warmup:

3 x 

200 m - 1: 20, 2: 16, 3: 12 pistols

Roller/ bands and balls

Oly:

Hang clean:  70% x 3 x 4       

Snatch balance: 75% x 3 x 2, 80% x 3 x 2       

Main:

Push press 1 rep max with chains

Push press:  max reps x 3 sets 

First set 85% w/ chains, second 85% no chains, third set has 80% with chains

Wod: 

3 rounds of Barbara ( not 5)

Cardio and abs:

25 min cardio at <60%

Ab work

AOD

November 11, 2013

Warmup:

Hips and hams till loose

1 x 800 m run

1 x 750 row

Hips and hams some more

Oly:

Hang snatch: 70% x 3 x 4       

Jerk: 78% x 3 x 2, 81% x 3 x 2       

Main:

Sumo dead vs. chains: find heavy single 

Assistance and abs:

Clean pull: 100% x 3 x 5       

Hypers 3 x 10 heavy

3 x 15 ab wheel

100 band good mornings

Wod:

45 thrusters 135/95

EMOM: 5 burpees

For time

Wod 2:

Prowler 7 x 50 m sprints 180#

Rest as needed

Rest 3 min

Air dyne 5 min as far as possible 

Rest 3 min

Max double unders in 3 min

November 10, 2013

Off day

November 9, 2013

Warmup:

3x

40 m farmers walk

10 back ext

10 sit-ups

3 x Hypers  x a lot

Bands

Oly:

Snatch - 70% x 2, 75% x 2, 77% x 1 x 2       

Clean & jerk - 70% x 2, 75% x 2, 77% x 1 x 2       

WOD:

1-3-6-9-12-9-6-3-1

Front squat 135

Tire flip - jump through- burpee

Finish:

10 min handstand walk practice 

AOD

November 8, 2013

Warmup:

Band and balls

3 x 100 sled runs and backward 

1 min Cindy

1 min rest

Repeat 3 x

Oly:

2-position snatch: 70% x 2 x 5       

Snatch pull: 86%  x 3 x 5      

Snatch push press: 71% x 4 x 5       

Back squat: 75% x 3 x 5       

WOD:

Power clean x 70% x 3 

Muscle ups x 2

20 sec row sprint for distance 

Rest 1 min 

Go through this as fast as possible

Repeat 12 x

Core: 

Hypers x heavy x 15

Superset

Ab wheel x 3 x 15   

Double day:

4 x 

Body weight bench x max reps

1 min max rep L pull-up

Rest 90 sec

Rest 5 min

Kb snatch test 

For time

Rest 5 min

Row 100 cal for time 

AOD

November 7, 2013

Rest day

Or 

Yoga

Or

Makeup

Or

Jog

AOD

November 6, 2013

Warmup:

Band/balls/roller and partner stretch for 20 min

Oly:

2-position clean: 70% x 2 x 5      

Snatch deadlift: 95% x 3 x 4       

Front squat: 75% x 3 x 2        

Cardio:

5 x 300m run

3 x 200m run

1 x 100m run

1:2

Core

Ghd sit-ups and back ext 4 x 20 (10/10)

Extra:

If you are feeling it hit 131105 from .com as a double

AOD         

November 5, 2013

Warmup:

Bands and roller to hips and shoulders

TGU: 3x 6 3/3

Tabata double unders x 8

Oly:

Power clean - 70% x 3 x 5       

Snatch balance - 65% x 3 x 5      

Main: 

Find 1 rep max of the following:

Weight pull-up

Weighted dip

Assistance:

Push press - 72% x 3 x 5             

Super set

Muscle ups x 3 x 5 sets

5 x

50 m Heavy(3-5 plates) sled push 25m and pulls 25m

5 wall walks

Wod:

12min cap

75 hand release push-ups

75 oh sit-ups with 45#

Max distance row

Wod 2 (pm or 2-3 hours later)

A:

30-20-10

2 for 1 Wall ball

Kbs 53/35

Push-up

Box jump

For time

Finish for 10 min:

Practice handstands on rings, walks,free,kip ( what ever you are not good at)

AOD

November 4, 2013

Warm up:

4 x 100 m run and 30 double unders

3 x 100 m prowler push

Oly:

Ball/band/roller bet. sets

Power snatch - 70% x 3 x 5       

Jerk - 73% x 3 x 4       

Main:

Concentric GM vs. light chains: 10,5,3 then in up to 5 sets find a heavy single

Then 80% 

Then 80% no chains

Clean pull - 88% x 3 x 3       

Assistance:

3 x 15 heavy hypers

Ab work on board ( 11/2/13)

Wod:

3 Back squat @ 70%

Run 200m

6 CTB

9 box jumps 24/20

For time

1:1

Repeat 5 x

AOD

November 2, 2013

 Warm up:

4x 300m row

Bands to hips

Balls to back and shoulders

Oly:

Snatch - 80% x 1, 83% x 1, 85% x 1, 87% x 1

Clean and jerk - 80% x 1, 83% x 1, 85% x 1, 87% x 1       

Main:

OTM x 9 min

3 Sumo Deadlifts 55%

3 db box jump 45#/30#

Assistance:

3 x 20 back ext

3x 10 total pistols ( post weight) 

Cardio and core:

45:15 x 10

Row alternate 2pood/1.5 pood

2x

20 crunches/20situps/10 obliques work left then right/20 bicycle

Afap

Rest 1 min

Double up day or make up work during Pm. Don't be shy

AODamndayalldamnday