Week 2 Day 5:
A:
Dynamic:
Saftey Bar box squat 10 x 2 x 70%
Super Set
5 weighted dips
B:
Floor press 9 x 3 x 70%
super set
5 Weighted pullups
WOD:
OFF Day so stretch out a ton
AOD
Sunday, April 26, 2015
Thursday 150430
Week 2 Day 4:
Sprint interval Day:
Every 3 min:
Assault Bike 20 Cals
50 Double unders
repeat 4 x
rest 2 min
Every 2 min:
20 KBS 73/53
15 Box jumps 30/24
Repeat 4 x
rest 2 min
Every Min:
Run 100 m
5 Clean to thruster 115/95
repeat 4 x
Each Round complete for time trying to stay as close as possible to 1st round
AOD
Sprint interval Day:
Every 3 min:
Assault Bike 20 Cals
50 Double unders
repeat 4 x
rest 2 min
Every 2 min:
20 KBS 73/53
15 Box jumps 30/24
Repeat 4 x
rest 2 min
Every Min:
Run 100 m
5 Clean to thruster 115/95
repeat 4 x
Each Round complete for time trying to stay as close as possible to 1st round
AOD
Wednesday 150429
Week 2 Day 3:
A:
Snatch: 75% x 2 x 5 sets
B:
Halting Snatch Deadlift + Pull: 95% x 5 ( 3 +2)
WOD: Long Day
30min Amrap:
Run 600 M
20 pullups
30 pushups
40 squats
50 situps
AOD
A:
Snatch: 75% x 2 x 5 sets
B:
Halting Snatch Deadlift + Pull: 95% x 5 ( 3 +2)
WOD: Long Day
30min Amrap:
Run 600 M
20 pullups
30 pushups
40 squats
50 situps
AOD
Tuesday 150428
Week 2 Day 2:
A:
Behind Neck Jerk: Heavy Triple
B:
EMOM x 9 x 3 x 75%
Power Clean + Power Jerk ( 2 + 1)
WOD:
10 min Amrap:
Max Unbroken Muscle ups
rest =
15 Cal Assault bike
Then into
8 min Amrap:
Max handstand pushups
rest=
Run 200m
Then into
6 Min
Max Double unders
rest=
9 burpees
AOD
A:
Behind Neck Jerk: Heavy Triple
B:
EMOM x 9 x 3 x 75%
Power Clean + Power Jerk ( 2 + 1)
WOD:
10 min Amrap:
Max Unbroken Muscle ups
rest =
15 Cal Assault bike
Then into
8 min Amrap:
Max handstand pushups
rest=
Run 200m
Then into
6 Min
Max Double unders
rest=
9 burpees
AOD
Monday 150427
Week 2 Day 1:
A:
3 pos Clean max: floor knee then hip
B:
EMOM x 10 x 68%
Hang Snatch + Sn Balance + OHS
WOD:
Off Day - Dont be STUPID! Stretch for 30-60 min or get some body work done
AOD
A:
3 pos Clean max: floor knee then hip
B:
EMOM x 10 x 68%
Hang Snatch + Sn Balance + OHS
WOD:
Off Day - Dont be STUPID! Stretch for 30-60 min or get some body work done
AOD
Thursday, April 23, 2015
Sunday 140426
Week 1 Day 7:
Warmup as needed
then...
WOD:
3 min on 1 min rest x 7 sets
3 Deadlift 1.5 BW
3 Bench Press BW
3 Power Cleans .75 BW
AOD
Warmup as needed
then...
WOD:
3 min on 1 min rest x 7 sets
3 Deadlift 1.5 BW
3 Bench Press BW
3 Power Cleans .75 BW
AOD
Saturday 150425
Week 1 Day 6:
Warmup as needed
then...
WOD:
WOD:
10 Rounds
5 Power Clean 155/115
10 box jumps 24/20
15 Wall balls
For Time
AOD
Warmup as needed
then...
WOD:
WOD:
10 Rounds
5 Power Clean 155/115
10 box jumps 24/20
15 Wall balls
For Time
AOD
Friday 150423
Week 1 Day 5
A:
Dynamic:
Saftey Bar box squat 10 x 2 x 65%
Super Set
3 Box jumps
B:
Floor press 9 x 3 x 65%
super set
1 strict muscle up
WOD:
9-7-5
Thruster 135#/85#
Row 500m
rest 5 min
9-1
Wall Balls 20/14
1-9
Power Snatch 115#/75#
rest 5 min
7 min Amrap:
7 OHS 95#/65#
7 pullups
7 box jumps
AOD
A:
Dynamic:
Saftey Bar box squat 10 x 2 x 65%
Super Set
3 Box jumps
B:
Floor press 9 x 3 x 65%
super set
1 strict muscle up
WOD:
9-7-5
Thruster 135#/85#
Row 500m
rest 5 min
9-1
Wall Balls 20/14
1-9
Power Snatch 115#/75#
rest 5 min
7 min Amrap:
7 OHS 95#/65#
7 pullups
7 box jumps
AOD
Sunday, April 19, 2015
Wednesday 150422
Week 1 Day 3:
A:
Snatch: 70% x 3 x 5 sets
B:
Halting Snatch Deadlift + Pull: 90% x 5 ( 3 +2)
WOD:
EMOM x 12
Assault Bike 10 cal
10 KBS 70/53
rest 1 min
EMOM x 6
5 Thrusters 95/65
5 CTB
Rest 1 min
3 min Amrap:
3 Power Clean 155#/115#
5 Burpee jump over bar
AOD
A:
Snatch: 70% x 3 x 5 sets
B:
Halting Snatch Deadlift + Pull: 90% x 5 ( 3 +2)
WOD:
EMOM x 12
Assault Bike 10 cal
10 KBS 70/53
rest 1 min
EMOM x 6
5 Thrusters 95/65
5 CTB
Rest 1 min
3 min Amrap:
3 Power Clean 155#/115#
5 Burpee jump over bar
AOD
Tuesday 150421
Week 1 Day 2:
A:
Snatch Push Press: Heavy Triple
B:
EMOM x 9 x 3 x 70% of best power clean
Power Clean + Power Jerk ( 2 + 1)
WOD- double day:
AM:
Row 1k
rest 3 min
Row 500
rest 90 sec
Row 250
rest 1 min
Repeat 3 total X
PM
25 Strict HSPU
50 m Handstand walk or 50 shoulder touches as mod
100 V-up
50m Handstand walk or 50 shoulder touches
25 Kipping HSPU
Run 800m
For Time:
AOD
A:
Snatch Push Press: Heavy Triple
B:
EMOM x 9 x 3 x 70% of best power clean
Power Clean + Power Jerk ( 2 + 1)
WOD- double day:
AM:
Row 1k
rest 3 min
Row 500
rest 90 sec
Row 250
rest 1 min
Repeat 3 total X
PM
25 Strict HSPU
50 m Handstand walk or 50 shoulder touches as mod
100 V-up
50m Handstand walk or 50 shoulder touches
25 Kipping HSPU
Run 800m
For Time:
AOD
Monday 150420
Week 1 Day 1
This wave is base on maxing on on lifts while working weightlifting as "speed work" and technique work. WODs are to be done as a need to basis. Im providing WODS to be done as a 3 on 1 off. Follow that schedule! If the schedule is broken, continue the weightlifting portiion but pick back up the "WODs" after the next day off.
A:
Deadlift: Heavy Single
B:
EMOM x 10 x 65% of best snatch
Hang Snatch + Sn Balance + OHS
WOD:
21-15-9
Back Squat 135#
9-7-5
Muscle up
For time
rest 1:1
Then:
25 Power Snatch 135#
35 Burpees
50 Cal Assaut Bike
35 Burpees
For time:
AOD
This wave is base on maxing on on lifts while working weightlifting as "speed work" and technique work. WODs are to be done as a need to basis. Im providing WODS to be done as a 3 on 1 off. Follow that schedule! If the schedule is broken, continue the weightlifting portiion but pick back up the "WODs" after the next day off.
A:
Deadlift: Heavy Single
B:
EMOM x 10 x 65% of best snatch
Hang Snatch + Sn Balance + OHS
WOD:
21-15-9
Back Squat 135#
9-7-5
Muscle up
For time
rest 1:1
Then:
25 Power Snatch 135#
35 Burpees
50 Cal Assaut Bike
35 Burpees
For time:
AOD
Sunday, April 5, 2015
Saturday 150412
Week 8 Day 6
If you need to do this on sunday and have an extra day of rest go ahead.
Max Snatch
Max Clean and Jerk
Max Front Squat
AOD
If you need to do this on sunday and have an extra day of rest go ahead.
Max Snatch
Max Clean and Jerk
Max Front Squat
AOD
Thursday 150410 and Friday 150411
Week 8 Day 4 and 5:
A:
Stretch for 30 - 60 min
B:
Bike or row for 20min
C:
Sled drag or prowler pick up sprints
AOD
A:
Stretch for 30 - 60 min
B:
Bike or row for 20min
C:
Sled drag or prowler pick up sprints
AOD
Wednesday 150408
Week 8 Day 3:
Block snatch: 75% x 2 x 4
Block Clean & jerk: 75% x 2 x 4
Clean Deadlift: 110% (of clean) x 4 x 5
Front squat: 85% x 2 x 5
AOD
Tuesday 150407
Week 8 Day 2:
Clean: 85% x 2 x 4
Snatch balance: 80% x 2 x 2, 85% x 2 x 2
Push press: 85% x 3 x 3
AOD
Monday 150406
Week 8 Day 1:
Saturday will be our test day. Build up to the % slowly and ONLY keep moving up in weight if your technique is sound!
Saturday will be our test day. Build up to the % slowly and ONLY keep moving up in weight if your technique is sound!
Snatch: 85% x 2 x 4 sets
Jerk: 85% x 2 x 4 sets
Clean pull off riser: 100% x 4 x 5 sets
Back squat: 85% x 3 x 3
AOD
Friday 15043
Week 7 Day 5:
2-position snatch: 80% x 2 sets, 83% x 2 sets, 86% x 2 sets, 90% x 2 sets ( Floor then Knee)
Snatch push press: 95% x 2 x 4 sets
Back Squat: 80% x 2 x 10 (Do this on the Minute)
3 Halting Snatch DL ( pause at knee) + 2 Snatch Pull: 90% x 4 Sets
AOD
(sorry for late post)
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