General Fitness Wednesday 9-24-14

Prep Work
3 rds 45/35
5 High pulls-from floor
5 Snatch grip RDL’s
5 Power snatch

Oly
Power snatch
Every 2 Min For 16 Min (8 sets)
2 Power Snatches-Weights should be between 60-90% Of 1RM Build up over the course of 16min

WOD For time
100 Double unders (Or 3min, whatever comes firs)t
25 Toes to bar
50 Double unders (Or 1:30min, whatever comes first)
25 C2B Pull ups
25 Double unders (Or 1min, whatever comes first)
25 Man Makers 70/50
****The objective for this workout is not to spend to much time working, intensity should be very high. Scale weights and movements as needed. There are time restraints on the DU’s for your advantage, if you know you can get a few DU’s at a time then this will help you have a light at the end of the tunnel. If you haven’t gotten any to date-Dont worry multiple it by 3 and get moving.

Optional Additional Conditioning
Airdyne sprints
:40 80%
:20 60%
10Min total time of work

ACC Work
3-2-1-1-2-3 Strict chins

Cool Down
Mobility
Post results

Competitive Tuesday 9-23-14

Prep Work
3 Rds 75/55
5 Clean DL
5 Mid thigh clean pull
5 High Hang clean

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%

B.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes

Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. If you are new to the site and tempo prescriptions, please read here.

I hesitate to give percentage prescriptions here because they could vary wildly for each athlete. Start around 70% and use today to build to figure out what you are capable of for this rep scheme. In the upcoming weeks I will be asking you to increase the loading by approximately 5% each week, so be sure to track your results. (If you haven’t already noticed, our blog forum allows you to simply click on your name to see all of your posted results, which allows for easy tracking!)

C.
Complete rounds of 9, 7 and 5 reps for time of:
185/135 lb Hang Squat Clean
Bar Muscle-Up

Rest until the running clock hits 10:00, and then…

D.
Three rounds for time of:
30 Wall Ball Shots (30/20 lb)
20 Chest-to-Bar Pull-Ups

Cool Down
Mobility
Post results

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General Fitness Tuesday 9-23-14

Prep Work
Runners prep
30M High knees
30M Butt kickers
30M Walking (high knee) Lunge
30M Bounding
60M Carioca (down and back facing same direction)
WOD
LVL One
Every 4min for 16min
200M Sprint
10 Burpees

Once the clock hits 21:00
50 Burpees for time

LVL Two
Every 4 Min for 16min
400M Run
10 Burpee Box jumps

Once the clock hits 21:00
50 Burpees for time

ACC WOrk
3X8 Single Leg SINGLE bell (opposite Arm to leg) RDL

Cool Down
Mobility
Post results

General Fitness Monday 9-22-14

Prep Work
400M Run
2X10 Walking high kicks
2X:30 Couch stretch
2X:30 Table top stretch

Strength, De-loading
Back squat
5@60%
5@70%
3@80%
1@90%
WOD
“Jackie”
1K Row
50 Thrusters 45lb
30 Pull ups

For time

Cool Down
Mobility
Post results

Competitive Monday 9-22-14

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 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep

Perform all movements at 65-70% of your 1-RM Snatch. If you aren’t confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Two sets of:
Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM

C.
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Snatches (155/105 lbs)
6 Overhead Reverse Lunges (155/105 lbs)
9 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)

Don’t cheat the dips just to get more rounds. Stay strict to the tempo so that you can reap the benefits later in the cycle.

D.
Three sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
(note the tempo, pause at the top position for a full second)
Rest as needed
Chinese Plank x 60 seconds each (face up/face down)
Rest as needed

Optional Additional Conditioning Work
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.

Three sets of:
Run 2000 Meters @ 85% of your 1600 meter PR pace
Rest 3 minutes

Cool Down
Mobility
Post results

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General fitness/Competitive Saturday

Prep work
Team stretch

Fundamental day

wod
Max effort on each station rest as needed in between
1:30 for each
level one
Push-ups
Pull-ups
Air squats
Rope climbs
Double unders

LVL two
Hspu
Pull ups
Alternating pistols
Rope climbs
Double unders

Then for everybody find a fastest time for
400M run
500m row

cool down
Mobility
Post results

Competitive Friday 9-19-14

Prep Work
Same as GenFit

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

*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

B.
Every minute, on the minute, for 15 minutes:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Immediately followed by…

Five rounds for time of:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

C.
Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
Chinese Plank x 60 seconds
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds
(same as earlier this week, only toes and nose touch the wall)
Rest as needed

Cool Down
Mobility
Post results

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General Fitness Friday 9-19-14

Prep Work
50′ Duck walk
2X:30 Couch stretch
2X:30 Soleus stretch

Strength
7 Min EMOM
2 Front squats-should be a moderate weight for all sets

WOD
20Min AMRAP
10 Weighted walking lunges 140/88
10 Burpees
800M Run
Cool Down
Mobility
Post results

Competitive Wednesday 9-17-14

Prep Work
2X20 Banded good mornings
5-7Min Jerk foot work practice-Mark out your landing and starting positions and put some speed on the bar. Start with PVC then empty barbell.

Workout of the Day
A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean & Jerk x 3 reps @ 70-80%

Choose load based on feel.

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean
(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 5 minutes, for 30 minutes:
Run 400 Meters
10 Strict Handstand Push-Ups
15 Pull-Ups

Goal – stay consistent in times between sets. I want to see all sets within 10 seconds of each other.

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted hip bridges x 15 reps
Rest as needed

Cool Down
Mobility
Post results

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General fitness 9-17-14

Prep Work
3 rds 75/55
5 High pulls-from floor
5 Snatch grip RDL’s
5 Power snatch

OLY
6X1.1.1 Power snatch
Build over all 6 sets
20 Min time cap

WOD
For Quality and load
4 Rds
60M Waiter walk 70/53
20 Russian swings AHAP
5 Strict pull ups

Cool Down

Mobility
Post results