Competitive Saturday 8-30-14

Prep Work
Team stretch

Workout of the Day
A.
Three sets of:
60 seconds of L-Seated Legless Rope Climbs
Rest 30 seconds
30 seconds of Left Leg Weighted Pistols (24/16 kg)
30 seconds of Right Leg Weighted Pistols (24/16 kg)
Rest 30 seconds

B.
Take 10-15 minutes to build to a heavy-ish Clean, and then…

C.
Every minute, on the minute, for 10 minutes:
10 Burpees Over the Barbell
(two-foot jump, two-foot land, lateral is fine)
1 Clean

Score will be the sum of your successful clean attempts (e.g., 285 + 295 + 295 + 295 + 285 + 285 + 285 + 275 + 275 + 285 = 2860 lbs). If you fail to complete a successful clean within one of the 60-second periods, you will receive a score of 0 for that particular set. You may perform multiple attempts within a 60-second period, but only your heaviest successful attempt in that 60-second period will count towards your total score.

D.
For time:
Run 800 Meters
20 Front Squats (225/155 lbs)
Run 800 Meters
20 Deadlifts (315/205 lbs)
Run 800 Meters

Load your own barbells. Front squat must start from the ground, not off a rack.

 

Cool Down
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General Fitness Saturday 8-30-14

Prep Work
Team stretch

WOD
Teams of 4
Each athlete performs as a relay:
30-calorie row
30 burpees
30 hang cleans 135/95
Athlete must finish last hang clean before another athlete starts on the row

Optional Conditioning
1Mile run for time

Cool Down
Mobility
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Competitive Friday 8-29-14

Prep Work
Same as GF

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

B.
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

Immediately followed by…

C.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)

D.
Three rounds for time of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
20 Push Press (135/95 lbs)

Cool Down
Mobility
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General Fitness Friday 8-29-14

Prep Work
2X:30 Table top stretch
2X :30 Couch stretch
2X 10 walking high kicks

Strength
Front squats
WU sets then 5-5-3-3-1-1
10 Min to finish squat set build up to a heavy single, go by feel does not have to be a 1RM

WOD
5 Rds For Sets/reps
1 MIN max 60M sprints
1 Min max T2B
rest 1 min

ACC Work
2-2-2-2-2 Strict Chin ups with a :01 hold at the top
Cool Down

Mobility
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General Fitness Wednesday 8-27-14

Prep Work
2X10 russian swings
3 Rds 
5 Power snatches
5 OHS
5 Full snatches

WOD
“Isabel”
30 Snatches for time 135/95
Any style of a snatch will work

rest 5 min

1K Row
50 Box step ups
For time

Cool Down
Mobility
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Competitive Tuesday 8-26-14

Prep Work
500M Row
2X10 Lateral lunges (set up a target or a certain height to aim for. Plates,small box, med ball, etc.)
2X10 Lat pull up
+Any extra mobility you feel would be beneficial to you as a individual.

Workout of the Day
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2-3 minutes

This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable.

B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.

C.
Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips

Rest 2 minutes, and then…

Against a five-minute running clock,
Run 800 Meters
immediately followed by, as many reps as possible in the remaining time of:
Chest-to-Bar Pull-Ups

Rest 2 minutes, and then…

Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips

 

Cool Down
Mobility
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General Fitness Tuesday 8-26-14

Prep Work
400M Run
2X:30 Soleus stretch
2X:30 Squat hold
2X 5 jump stars

WOD
3X100 Single unders For time rest 2 min in between

14Min EMOM
EVEN min 8-12 wall balls
ODD min 5-8 pull ups

3X30 Double unders

ACC work
5X:20 HS Wall plank-Feet as low as you can on the wall with hands fully extended.

Cool Down
Mobility
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Competitive Monday 8-25-14

Prep Work
2 Rds
3X Snatch pulls
3X High pulls
3X Muscle snatch
3X OHS
3X Snatch drops
3X Full snatch
*Similar to a Burgener WU, focus on your speed with the bar and being tight on your positions. 

Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

D.
Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Handstand Push-Ups
24 Heavy Russian Kettlebell Swings

Use the same weight you used last week for the swings – your goal is to see if you can achieve the same or greater total volume despite a more challenging rep scheme.

OPTIONAL Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Perform all sets at your 1600 Meter PR pace:
Run 400 Meters
Rest 60 seconds
Run 600 Meters
Rest 60 seconds
Run 800 Meters
Rest 60 seconds
Run 800 Meters
Rest 60 seconds
Run 600 Meters
Rest 60 seconds
Run 400 Meters

 

Cool Donw
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General Fitness Monday 8-25-14

Prep Work
50′ Inch worm push ups
2X:30 Table top stretch
2X:30 Couch stretch

Strength
Back squat
5@ 65%
4@ 70%
3@ 75%
3@ 80%
2@ 85%
2@ 87%
5-8 Reps at 65-75% 
**** No more than 2 min rest in between sets, come prepared with your percentages for class.

WOD
21-15-9
DB KB Long cycle 53/35
Burpees
**** On this workout today try and move up one KB size

ACC Work
3X400M run 
rest 1 Min in between

Cool Down
Mobility
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Competitive Saturday 8-23-14

Prep work
Team stretch

Workout of the Day
A.
Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds
Same as last week…let’s improve some of these positions based on what you learned last week.
B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (175/115 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (155/105 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Cool down
Mobility
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