Monday 140210

Warmup:

5 min air dyne

5 min bands to hips and shoulders

5 min erg

Main:

OHS 1 rm

Assistance:

EMOMx 12 x 2 Front squat 65% with chains

Super set (ss)

5 ghd sit-ups

WOD: ( not for time)

( will need partner for runs)

9 DL 315/205 

1 x 20m band sprint 

9 muscle up 

6 DL 

2 x 20 m band sprints ( rest 10 sec)

6 muscle up 

3 DL 

3 x 20 m band sprints ( rest 10 sec)

3 muscle up 

Rest 10 min

Cardio:

Death by 10m  starting at 10m

Finisher:

Hypers 3 x 30 light

ss

3 x 1 min plank

AOD

Saturday 140208

Warmup:

Band to shoulder, hips and hams

3 x 10 : GHD sit-ups /back ext / hypers

Oly:

Snatch: 70%x3, 75%x2, 80%x1, 70%x1, 75%x1, 80%x1  Clean & Jerk: 70%x3, 75%x2, 80%x1, 70%x1, 75%x1, 80%x1  

High bar Back Squat: 85% x 3 x 3   

3 rounds 

15 thrusters 100/65

15 pull-ups

Rest 4 min

Repeat 3 x

AOD

Friday 140207

Warmup:

I,Y,T 3 x 10

Tabata airdyne picking up pace

Work overhead pistol for 5 min

Oly:

3-Position Snatch: 80% x 2 x 5  ( high hang, hang, floor)

Snatch Pull - 100% x 4 x 5  

Snatch Push Press: 80% x 5 x 5     

WOD 1:

30 wall ball buy in

3 rounds

20 box jumps

10 CTB

20 pistols total

10 ring dips 

30 wall ball buy out

WOD 2:

1k row

50 thrusters

30 pull-ups 

AOD

Thursday 140206

Warm up:

Hips/ hams and shoulders for 10 min

5 x 20 m prowler into 10 ghd sit-ups and back ext.

Oly:

2-Position Clean: 80% x 1 x 5  

Power Jerk + Jerk: 80% x (1+1) x 5  (% of Power Jerk)

Snatch Deadlift: 105% x 5 x 5  

Front Squat: 85% x 4 x 2 

WOD 1: 

10 min Amrap:

30 Power snatch 115/75

90 double unders

15 muscle ups

-Rest 10 min-

WOD 2:

Row 750

15 HSPU

30 CTB

15 HSPU

Row 750

For time

AOD

Wednesday 140205

Active recovery day. 

Hypers/GHD/Crossover/Make up work. 

Work on some skills. 

AOD

Tuesday 140204

Warmup:

3 x 10: Y, I, and T

3 x 1 min airdyne

Bet sets:

15 band pulls/ 15 tricep push downs

3 x max strict muscleups ( no swinging at the bottom you cheaters). Work skill!

Main:

Find a 3 rep max Push Press  

Assistance:

EMOM Pushpress 12 x 3 x 55% plus chains

Super set 5 strict chins

WOD:

A:

1 min max power snatches 95/65

2 min max burpees jump over bar

3 min max TTB

Rest 3 min

B:

For time:

21-15-9

Kbs 53/35

Pull-up

Hand release push-up 

Run 300m

Rest 3 min

C:

3 min max TTB

2 min max burpees jump over bar

1 min max power snatch

Finish:

Walk on your hands for 5 min

Cardio for 10min

AOD 

Monday 140203

Warmup:

Hips and hams for 5 min

Airdyne for 5 min 

Hips and hams for 5 min

Main:

Deadlift a max with monster mini bands 

Then 80% for max reps  with bands

Then 80% for max reps without bands

Assistance:

EMOM x 10 x 2 x 60% box front squat with chains

WOD:

12-9-6

Power Clean 185/125 

Ring dips 

Rest 5 min

WOD:

8 x 

1-50 prowler sprints with 180/100

10 ghd sit-ups 

Rest 90sec

AOD