General Fitness Friday 7-31-15

Prep Work
500M Row
2X10 Lunge strict press Each side
2X10 Reverse toe touches
2X5 KB Windmills

WOD
A.
5X8 DB KB Strict press
Weight should be consistent the whole time
rest 1-2 min in between sets

B.
21-15-9 reps for time of:
thrusters 95/65
Toes to bar
8 min cap
Rest 2 min then perform (If you finish before 8 min still only rest 2 full min)

For time
12 Push press at weight performed above
30 Double unders
9 Push press
30 Double unders
6 Push press
30 Double unders

Cool Down
Mobility
Post results

Competitive friday 7-31-15

Prep work
OVHD Mobility 5-8 min

Workout of the Day

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.

A.
Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Loading per set (by %): 55, 60, 65, 70, 75, 75, 80, 80, 85, 85

C.
Three sets of:
Back Squat x 8-10 reps @ 65-70%
Rest 3 minutes

D.
Complete as many rounds and reps as possible in 12 minutes of:
1 Legless Rope Climb (15′)
10 Strict Handstand Push-Ups
20 Wall Ball Shots (30/20 lbs)

 Cool Down
Mobility
Post results

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Competitive Wednesday 7-29-15

Prep workMobilize for the desired work…be realistic and safe with your abilities.

Workout of the Day
TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.
A.
Three sets, not for time, of:
Muscle-Ups with Isometric Hold x 3-6 reps
(pause for 1 second in the receiving position, pause for 2 seconds in the top – fully extended position)
Overhead Weighted Pistols x 3-4 each leg
B.
Three sets of:
Tall Snatch x 3 reps
Rest as needed
Sotts Press x 3 reps
Rest as needed
C.
Eight sets of:
Snatch x 2 reps @ 70-75%
Rest as needed
Focus on speed and mechanics.
D.
Three rounds for time of:
Row 1000 Meters
Bench Press x 15 reps
(males = bodyweight; females = .75 bodyweight)

Cool down
Mobility
Post results

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General Fitness Wednesday 7-29-15

Prep Work
3 rds
10 Banded pull aparts (Make sure throughout the range of motion you are working on externally rotating the shoulder)
10 banded pass throughs
10 Banded OHS

A.
6 sets
2 Snatch grip DL+1 Power Snatch+ 1 Power snatch ( Hold onto the bar for the DL and the first power snatch, you can drop after the power snatch and reset)
Build up in weight

B.
For time
800M Run
20 C2B pull ups
5 CJ 185/135
400M Run
10 C2b Pull ups
3 CJ 205/145
200M Run
5 C2b Pull ups
1 CJ 225/155
    For this workout each set on the CJ should get heavier even if you have to modify the weight from the original numbers
C.
1 Min Max double unders
Rest 1 Min
1 Min Max double unders

Cool Down
Mobility
post results

General Fitness Tuesday 7-28-15

Prep Work
400m run
50′ inchworm push up
2X Row practice start

WOD
A.
5 min max calorie row

Rest 3 min

B.
3 Sets of
:45 Max wall balls
Rest 1:15
Note reps per round+Overall reps

Rest 3 min

C.
5 Rds for time
7 Burpees over your KB
7 American swings 70/53

D.
2X50′ Butt scoot
2X50′ Inchworm no pushup
2X50′ Lateral lunge

Cool Down
Mobility
Post results

Competitive Tuesday 7-28-15

Prep Work
3X10 Lat pull ups
2X30 Banded lat stretch
2X30 Couch stretch

Workout of the Day
TRANSITION WEEK…this week it is encouraged that everyone move at
75-80% effort. Next week we will do some baseline testing leading into
our first official off-season cycle.

A.
Three sets, not for time, of:
15′ Legless Rope Climb x 1 rep
(start from seated position on the floor)
20 Meter Handstand Walk
Strict Toes to Bar x 6-8 reps @ 2110

B.
Four sets of:
Bulgarian Split Squats x 10 reps each leg @ 30X1
Rest 45 seconds between legs, and 90 seconds after the set
Strict Handstand Push-Ups x Max Reps
Rest 15 seconds
Assisted Strict Handstand Push-Ups x 8-10 reps
Rest 90 seconds

C.
Three sets of:
Partner Glute-Ham Raises x 8 reps @ 20X1
Rest as needed
Weighted Plank Hold x 60 seconds
Rest as needed

D.
Three sets of:
100 Calories of Assault Bike
Rest 4 minutes

If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower.

Cool Down
Mobility
Post results

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Competitive Monday 7-27-15

Prep Work
400M Jog
50′ Inchworm pushup
mobility prep 5min

Workout of the Day
TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.

A.
Three sets, not for time, of:
L-Sit x 45 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Bridge-Up x 5 reps @ 2225

B.
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
80 Double-Unders
40 Kettlebell Swings (32/24 kg)

C.
20-Minutes of Static or Passive Stretching

Cool Down
Mobility
Post results

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