General fitness Saturday 1/29/16

Prep work

Team stretch
Wod

Jackie

1K row

50 thrusters 45lbs

30 pull ups
Cool down

Mobility

Post results 

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General Fitness Friday 1/29/16

Prep Work
500M Row
2X30 Table top stretch
2X10 Pass throughs
2X10 OHS W/PVC

WOD
A.
Max Burpees In
4:00
The goal is to beat last weeks numbers

B.
3 Sets of
2 Min Row For max distance
8 OHS From the ground @ 80% max snatch
Rest as needed in between sets

*these rowing sets should be very challenging
20 Min cap

C.
2X 1min Goblet 3/4 squats.
Using a KB of your choice- You will perform the squat breaking below parallel and coming up almost high enough to lock out your legs. You will never lock your legs out during the set.

How it will go
0-:20 Max 3/4 squats (not locking legs out)
:20-:30 Will be a hold at that top position (still not locking legs out)
:30-:50 Max 3/4 squats…
:50-1:00 Will be the same hold…
Rest 1 Min Then repeat

Cool Down
Mobility
Post results

General Fitness Wednesday 1/27/16

Prep Work
2 min airdyne Ride
2X10 T-spine wall press
2X10 Pass throughs
1X50′ Inchworm push up

WOD
A.
15 Min To establish A tough 3 rep on push press

B.
30-20-10
Dead Lift Guys weights 135-225-275 Caps, Ladies 95-155-185
Toes to bar
*The weight on the bar should be 100% based on your ability, Keep in mind your positioning the entire workout. Approach at 90% effort

C.
5 Min of easy air squats-60% Effort

Cool Down
Mobility
Post results

General Fitness Tuesday

Prep Work
2X50′ Burpee Broad Jump
2X30 Calf stretch
2X5 Wall ball shots as high as possible
Run through movements in the workout

WOD

A.
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Stiff Legged KB Dead Lifts 35/26
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

If you finish 1 Round in under 20 Min This will be turned immediately into a 25 Min AMRAP.
There will be a 30min Cap on the original version of this

B.
Team 4K row
This can be performed before or after the “Filthy Fifty”
Teams of 2-3 People
Chip away at this 4K as fast as possible, Under notes list partners.

Cool Down
Mobility
Post results

E.J. week 3

A.
Box squat-Parallel
4X5
Weight should be pretty consistent for all sets 95-155

B.
6 Sets of the Snatch complex
Snatch Pull+High Hang Power snatch+Above the knee Power snatch+Power snatch from the ground.

C.
Snatch Grip dead lift
3 seconds on the way up, 3 seconds on the way down 115-155

D.
3 rds for time
1K Row
20 Ring rows with false grip
80 Double unders

Tuesday 1/26

A.
6X500M Row
Rest 4 Min In between sets
Goal 80-85% of PR on row Assuming it should be around 1:38-1:42

B.
21 Min EMOM
1st min 15 Russian Swings 53lb
2nd min Anchored 15 sit-ups w/15lb plate (Keep plate on your chest)
3rd min 5-10 Burpees (take it easy on these for speed, keep that shoulder feeling good)

C.
Acc work
5X5 On each leg
Single leg KB RDL
For quality not time

5X20 Hollow snaps :02 on :02 off

5X15 Hip Hikes

Wednesday 1/27

A.
15 Min To build up to a challenging 
Front squat
*Go as heavy as you feel comfortable with

B.
10 Reps
Power clean+Dip+Drive
*Go as heavy as you feel comfortable with. Treat it as if you were going to a Clean and Jerk But instead of putting the bar OVHD. Simply perform a dip/drive/send off. Allow the bar to come up to eye level or so and then catch the bar back on the shoulders.
Make sure that you are staying as tall as possible during the send off portion. Don’t allow yourself to get pulled forward during the dip portion-Film some of these and email them to me

C.
10 Attempts
Split Jerk
Start light make sure that your footing and torso position are solid-Use that explosiveness that you were just using during “B”

D.
10-1 For time
Hang Power Double Dumbbell clean 55’s
Toes to bar
Time cap 12 min

Thursday 1/28
Run 20 min easy pace

Friday 1/29
A.
3k Row
Rest 5 Min
3K Row

B.
21-15-9
DB KB Russian swings 44-53’s (if your feeling up to it make these into DB KB Cleans and go a bell size lighter)
After each set of the swings perform 30 Unbroken Double unders-If you break on them you have to restart only two mulligans per round.
Time cap 9 Min

C.
5X:30 Hollow hold
5X:30 Superman hold

G.C. 1/25

Monday 1/25
AM
A.
:30 On :30 Off Row for 20 Min
*Intensity should be consistent for the entire set, aim for 85% effort

B.
5 Min EMOM
7-10 Thrusters 135/95
Rest 2 min
5 Min EMOM
7-10 C2B Pull ups
*Unbroken on as much as possible

PM
A.
Back squat, Every 2 min
10-8-6-4-3-2-1
only a few warm up sets and then get after those squats

B.
EMOM till max
Clean+Hang clean
Start at 50% of your 1RM Clean add 10lbs total each min

Rest atlas 10 Min After B.

C.
2 Rounds for individual times
1K Row
30 Wall Balls
3 Muscle ups (10 Attempts)
rest 5 min in between rounds

D.
20 Min Of cool down+Mobility

Tuesday 1/26

AM Session
A.
Team 4K Row Partner up with somebody and get after it. Have fun but try and stay close to you 2K Row pace

B.
3 sets of
1 Min On 1 Min Off Hollow snaps

 

PM
A.
5 Sets of
2 Push press+ Push jerk
Build to a tough complex

B1.
0-5 Min
As Many Reps as possible
5 Toes to bar
10 Jumping alternating lunges
3 Wall walks

B2.
5-15 Min
For time
30-20-10
Pistols
Hang Dumbell snatch 35-45lbs
*Alternate each rep, Rest until 15:00 On the clock then

B3.
15:00 (For time+Distance)
3 rounds
2 Min Max Distance Row
8 OHS @ 80% Of your Snatch
Rest 2 min, Note individual times and distance. Hoping for times around  2:30, Transition quick

C.
5X5 Each leg
Single Leg KB RDL

Wednesday
Rest day

Thursday
A.
10 sets of 1 min Airdyne+ 1 Muscle up (2 Attempts) 1 Min Off/rest- Same speed the whole set

B.
Snatch EMOM
Start at 50% of your 1RM and add an additional 5-10% each min till you reach failure
Rest EXACTLY 2 min then
>.<
C.
Jackie
1K Row
50 Thrusters
30 Pull ups
*Get after this and see what you can do. Pace out that row to where you know you can do big sets on the thrusters. Pull ups should be as fast as possible..

D.
20 Min Easy aerobic work.
Then lots of mobility if you can