Category: Competition

Monday – 9/26/2016

Weightlifting 

Split Jerk

5×1 90%

Strength 

Back Squat with 2 second pause in bottom of 1st squat
3-3-3-3-3

Gymnastics 

10x60s
1-3 Muscle ups with strict dip and 2 second pause in support

rest 5 minutes then

for time

9-7-5
Muscle Ups
9-15-21
Air Assault for calories

Metcon 1 

AMRAP in 8 Minutes
Pull-Ups
5 Burpees EMOM

Metcon 2 (wodapalooza workout 2)

AMRAP in 7 Minutes
21-15-9 *
Deadlift 225/155 lb
Overhead Squat 135/105 lb

*50 Double Unders after every round

Accessory 

6×5 Glute Ham Raise
use the most difficult upper body extension possible for 5 reps

Recovery 

2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Tuesday – 9/27/2016

Weightlifting 

Squat snatch with pause below the knee + overhead squat
6×1 @ 70%
4×1 @ 75%
2×1 @ 80%
1×1@ 85%

Gymnastics Strength
EMOM for 10 Minutes
Straight set Strict HSPU

Gymnastics Skill 

EMOM for 10 Minutes
5 Calorie Ski-Erg
20′ HSW

Metcon 1 

AMRAP in 6 Minutes
1 Power Clean 245/165 lb
1 Squat Clean 245/165 lb

Metcon 2 

5 Rounds for time
7 Bar Muscle Ups
25 Power Snatch 75/55 lb
400M Run

Accessory 

10×10 Strict Weight Hip Extension with pause at parallel use 10 or 15 lbs

Recovery 

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday – 9/28/2016

Weightlifting 

Squat Clean and jerk with pause in receiving position of the jerk
6×1 @ 70%
4×1 @ 75%
2×1 @ 80%
1×1@ 85%
increase if no misses
Strength

Deadlift
1 set for Max Reps at 90*

Gymnastics 

10x120s
L-Sit Rope climb *

* Scale down to legless or scale up to ascent+descent

Metcon 1 

5RM TnG Squat Snatch with no saves (no stepping forward from bottom position)

rest to recovery then

9-7-5
TnG Squat Snatch 155/105 lb *
9-15-21
Air Assault

* scale to a weight you can perform TnG snatches for the workout or by performing singles repetitions if can not maintain TnG.
Metcon 2 

AMRAP in 15 Minutes
200M
30 Seconds rest

Accessory 

2×15
Double Kettlebell 32/24kg Ass Blasters (Bulgarian Split Squat)

Recovery 

2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog

Thursday – 9/29/2016

Rowing 

Row 30 Minutes for meters
Row at max effort for 30 seconds every 3 minutes starting at 0:00

Recovery

Hero ROMWOD or Range Of Motion 102

Friday – 9/30/2016

Weightlifting 

EMOM for 10 Minutes
1 Squat Snatch with pause in the bottom of overhead squat

Strength

Romanian Deadlift
5×4 ~ 75% of best back squat

Gymnastics 

Regionals Nate
10 Rounds for time *
4 Strict Muscle Ups
7 Strict HSPU
12 Kettlebell Hang Snatch(6 ea arm) 32/24 kg

*20 Minute time cap

Metcon 1

3 Rounds
3 minutes on 3 Minutes rest
60 Wall Ball Shots 20/14 lb 10/10′
Max Reps Chest To Bar Pull-Ups

Metcon 2

AMRAP in 8 Minutes
3 Power Cleans 185/135 lb
30 Double Unders w heavy rope

Accessory 

3×12
Reverse hyper strong effort

Recovery 

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday – 10/1/2016

Strength 

10x120s
2 front squats plus max set of strict pull-ups with vest 20/14 lb
start at 75% and increase each round. scale pull-ups to bodyweight if less that 5 pull-ups fresh

Metcon 1  

for time
9-7-5
Rope Climb
9-15-21
Air Assault Bile

Metcon 2 

Marston
AMRAP in 20 Minutes
1 deadlift 405/275 lb
10 toes-to-bars
15 bar-facing burpees

Accessory 

5×30 GHD Sit-Ups w vest
complete each for time
rest to recovery between rounds

Recovery 

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

Monday – 9/19/2016

Weightlifting

“Heavy Gwen”

9 RM TnG Power Clean & Jerk
7 RM TnG Power Clean & Jerk
5 RM TnG Power Clean & Jerk

Strength 

Back Squat with 2 second pause in bottom of 1st squat
2-2-2-2-2

Gymnastics

100 Toe-to-bar for time *
20 Heavy rope double unders EMOM

*10 Minute ca

Metcon 1

3 Rounds of AMRAP in 6 Minutes
7 Muscle ups
14 Hang Power Cleans 155/105 lb
28 Calorie row
2 minutes rest betwen rounds

Metcon 2 

5 Rounds
3 Minutes of
10 Box Jumps 24/20″
8 Alternating Dumbbell Squat Snatch 55/40 lb
1 Minute rest

Accessory 

6×5 Glute Ham Raise
use the most difficult upper body extension possible for 4 reps

Recovery 

2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Tuesday – 9/20/2016

Weightlifting 

Squat snatch with pause above the knee
6×1 @ 70%
4×1 @ 75%
2×1 @ 80%
1×1@ 85%
Weighlifting

EMOM for 10 Minutes
1 Squat Clean

Gymnastics 

3×80′ HSW each for time
rest to recovery between attempts

Metcon 1 

AMRAP in 8 Minutes
5 Strict Press 155/105 lb
15 Deadlift 155/105 lb

Metcon 2 

3 Rounds of AMRAP in 6 Minutes
28 Pull-Ups
14 Air Assault
7 Front Squats 205/145 lb
2 minutes rest between rounds

Accessory
10×10 Strict Weight Hip Extension with pause at parallel use 10 or 15 lbs

Recovery 

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday – 9/21/2016

Weightlifting 

Split jerk
20x60s
1 Split jerk
start @ 80% and increase every 5 rounds.
start slightly higher if you were successful last week.

Strength

Deadlift
1 set for Max reps at 85%

Gymnastics 

5×2
Strict weighted pull-up
Max set of strict pull-ups between sets. Rest to recovery between efforts

Metcon  1 

3 Rounds of AMRAP in 6 Minutes
7 Strict Deficit HSPU 4.5/3″
14 Thrusters 95/65 lb
56 Double Unders
2 Minutes rest between rounds

Metcon 2 

for time
40-30-20-10
Wall Ball Shot 30/20 lb  10/10′
20-15-10-5
Two Arm Dumbbell Burpee Deadlift
75/55 lb

Accessory

2×15
Double Kettlebell 32/24kg Ass Blasters (Bulgarian Split Squat)

Recovery 

2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog

Thursday – 9/22/2016

Running

4×15 Minutes

1 Mile run

Recovery

Hero ROMWOD or Range Of Motion 102

Friday – 9/23/2016

Strength

Deadlift 5 RM Sumo Deadlift (no TnG)

Gymnastics 

10×1 Free standing handstand

Metcon 1 

for time
2000M Row
30 Push press 155/105 lb
50 Chest-bar-Pull-ups

Metcon 2 

1 set of max effort double unders

rest to recovery then

3 Rounds for time
100 Double Unders
35 GHD Sit-ups
20 Ring Dips

Accessory 

3×12
Reverse hyper strong effort

Recovery 

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday – 9/24/2016

Weightlifting

Wodapalooza Qualifier 1
6 Rep Bear complex
Clean (any style)
Front Squat (Squat Cleans are acceptable)
Shoulder to Overhead from the front rack (any style- including thruster-jerks)
Back Squat
Shoulder to Overhead from the back rack (any style)

Strength

Back Squat
8-8-8-8-8

Gymnastics

30 Strict Muscle Ups for time

Gymnastics 2

5×2 TnG Legless
5 attempts at 2 legless in a row feet must touch the ground between reps. You may jump on your second rep but no rest is optimal. To increase difficulty no jump on the second rep and add/or a third rep
Metcon 1 

AMRAP in 20 Minutes
3-5-7-9 …
Squat Snatch 185/135 lb
200M Run after every round

Metcon 2

Time Priority Diane

For reps:

60 seconds of deadlifts, 225/155 lb.
60 seconds of handstand push-ups
45 seconds of deadlifts, 225/155 lb.
45 seconds of handstand push-ups
30 seconds of deadlifts, 225/155 lb.
30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

Accessory 

100 Hip Extensions for time (strict)

Recovery 

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

Monday – 9/12/2016

Weightlifting 

Hang Squat Snatch with “No Feet” *

6×1 @ 70%
4×1 @ 75%
2×1 @ 80%

* heels may leave the ground but feet must remain in place, no “saves”. moving the feet is a no rep

Strength
Back Squat
2-2-2-2-2

Gymnastics 

10x60s
straight set Strict toe-to-bar”

Metcon 1 

team series event 2 then event 3

for time
100 Double Unders
25 Toe-to-bar
25 Deadlift 225/155 lb
50 Box Jump overs 24/20″
rest at least 5 minutes then
5 Minutes row for calories
then AMRAP in 5 Minutes Push-Press 115/80 lb

Metcon 2

for time
1 mile run
30 Muscle Ups
100 Burpees to target 6″ outside of your reach

Accessory 

8×4 Glute Ham Raise
use the most difficult upper body extension possible for 4 reps

Recovery 

2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Tuesday – 9/13/2016

Weightlifting

Split jerk
20x60s
1 Split jerk
start @ 80% increase by 5-10 lbs every 5 rounds if no misses.

Strength

12x90s
[odd] Straight set strict neutral grip hollow body pull-ups
[even] Straight set strict deficit HSPU 9/6″”

Metcon 1

5 rounds
3 Minutes of
5 Thruster 95/65 lb
7 Hang Power Cleans 95/65 lb
10 Sumo deadlift High Pull 95/65 lb
1 Minute off
Metcon 2 

AMRAP in 7 minutes
3 Bar muscle up
3 Snatch 185/135 lb

Accessory 

10×10 Strict Weight Hip Extension with pause at parallel use 5 or 10 lbs
2 rounds

Recovery 

3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday – 9/14/2016

Weightlfting 

12x90s
20 Double Unders * then 1 Squat clean & Jerk
starting at 60% and increasing each round by 5-10 lbs. Continue increasing with 2 minutes rest per lift and no double unders if no misses after all 12 rounds

*use heavy rope if available

Strength

Deadlift
2-2-2-2-2

Gymnastics 1  

3×80′ HSW each for time
rest to recovery between attempts

Metcon 1 

for time
250M Row
25 Chest To Bar Pull-Ups
20 Deadlift 345/225lb
500M Row
25 Chest To Bar Pull-Ups
15 Deadlift 345/225lb
750M Row
25 Chest To Bar Pull-Ups
10 Deadlift 345/225lb

Gymnastics 2

10x60s
1-3 Muscle ups with strict dip and 2 second pause in support

then

Metcon 2

for time
9-7-5
Muscle up
18-14-10
Overhead Squat 155/105 lb

Accessory
3×12 each leg
Double Kettlebell 32/24kg Bulgarian Split Squat

Recovery

2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog

Thursday – 9/15/2016

Rowing  

6×10 Minutes
Row 2K

Recovery

Hero ROMWOD or Range Of Motion 102

Friday – 9/16/2016

Weightlifting
EMOM for 10 Minutes
Power Snatch + Hang Squat Snatch
increasing with no saves or misses.

Strength

Back Squat 10-10-10-10-10

Gymnastics

EMOM for 20 Minutes
1-2 Strict Muscle ups

Metcon 1 

Tall Fran
63 Wall ball shots 20/14 10/10′
7 Rope Climbs 15′
45 Wall ball shots 20/14 10/10′
5 Rope Climbs 15′
27 Wall Ball Shots 20/14 10/10′
3 Rope Climbs 15′

Metcon 2

Mainsite 9/1/16

AMRAP in 10 Minutes
10 Power Snatch 95/65 lb
10 Lateral Burpee over the bar

Accessory 

3×12
Reverse hyper strong effort

Recovery 

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday – 9/17/2016

Weightlifting

Behind the neck Split jerk
20x60s
1 Split jerk
start @ 80% of best jerk and increase 5-10lbs every 5 rounds

Strength

Romanian Deadlift
5×5 ~ 70% of best back squat

Strength

Pegboard Doubles
4×2
Four rounds of two back to back reps on the pegboard completing each for time. Rest to recovery between doubles.

Metcon 1 

AMRAP in 20 Minutes
3-5-7-9…
Squat clean 245/165 lb
200M Run after every round

Metcon 2

3 Rounds for time
10 Hang Power Snatch 135/95 lb
50′ HSW
21 Chest To Bar Pull-ups
Accessory 

5×30 GHD Sit-Ups w vest 20/14
complete each for time rest to recovery between rounds

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

 

Monday – 9/5/2016

Weightlifting

Behind the neck jerk
3,3,3,2,2,2,1,1,1
Starting at 70% and working up to 95% of max jerk

Strength

Front Squat
5-5-5-5-5
60,65,75,75,80%

Skill

EMOM for 10 Minutes
[Odd] :30s Triple Unders
[Even] :30s Seconds of L-Sit

Metcon 1 

5 Rounds with 1 minute on each station
Dumbbell Power Snatch 75/55 lb
Wall Ball Shots 30/20 lb 10/10′
Row for Calories
Rest

Metcon 2

Big Sexy

5 rounds for time of:
6 deadlifts, 315/205 lb *
6 burpees (over the bar)
5 cleans, 225/155 lb
5 chest-to-bar pull-ups
4 thrusters, 155/105 lb
4 muscle-ups

* Change your own plates between movements

Accessory 

8×4 Glute Ham Raise
use the most difficult upper body extension possible for 4 reps

Recovery

2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Tuesday – 9/6/2016

Weightlifting 

EMOM for 10 Minutes
1 Power Clean + 1 Hang Clean

Strength
12x90s
[odd] Straight set strict neutral grip hollow body pull-ups
[even] Straight set strict deficit HSPU 9/6″

Gymnastics
Max effort handstand walk then

3×75′ completing each for time

Metcon 1 

3 Rounds for time
15 Push Jerk 205/145 lb
400M Run

Metcon 2 

3 times through the following
AMRAP in 6 Minutes
21 Toe-To-Bar
15 Calorie Air Assault
9 Box Jump 30/24″
2 Minutes rest betwen rounds

Accessory 

10×10 Strict Weight Hip Extension with pause at parallel use 5 or 10 lbs

Recovery

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday – 9/7/2016

Weightlifting

12x90s
3 rep Squat Snatch starting at 70%

complete 3 reps in each round. TnG not required but you must follow yourself with each rep. Increase every 2 rounds if no misses and no saves

Strength

Deadlift
5-5-5-5-5
60,65,75,75,80%

Gymnastics

EMOM for 10 Minutes
Straight set of Bar Muscle Ups

Team series workout #1 or the following

for time

21-15-9
Bar-facing-burpees
Overhead squats 95/65 lb
Chest-to-bar pull-ups

Metcon 2 

2 Rounds for time
50 Medicine Ball GHD Sit-Ups 30/20 lb
1000M Run with Med Ball 30/20 lb

Accessory 

3×12 each leg
Double Kettlebell 32/24kg Bulgarian Split Squat

Recovery 

2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog

Thursday – 9/8/2016

Intervals

12×5 minutes
[odd] 450M* Run then 15/10 calorie Air Assault
[even] 15/10 Calorie Air Assault then 450M* Run

*All the way around the property.  If you are not at the gym substitute your usual 400M loop.

Recovery 

Range Of Motion 101 or Hero workout from romwod.com

Friday – 9/9/2016

Weightlifting

Snatch high pull
5×5 ~ 70% *
*keep the bar close and your elbows high

Strength

Overhead Squat
3-3-3-3-3

Gymnastics 

10x120s
L-Sit Rope climb *

* Scale down to legless or scale up to ascent+descent

Metcon 1 

AMRAP in 10 minutes
10 Left Arm Kettlebell Swings 32/24 kg
10 Right Arm Kettlebell Swings 32/24 kg
40 Air Squats

Metcon 2

AMRAP in 20 Minutes
1 Strict muscle up
2 Parallette HSPU
3 Squat Cleans 205/145 lb

Accessory 

3×12
Reverse hyper strong effort

Recovery 

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday – 9/10/2016

Weightlifting 

3RM Hang squat snatch

Strength

Bench Press
7RM

Metcon 1 

3 rounds for time
50 Pull-Ups
Rest 1 Minute
100 Double Unders *
rest 1 minute
use heavy rope if available
Metcon 2 

1k Row
30 Power Cleans 225/155 lb
100 push-ups

Accessory 

5×10 single leg deadlift each leg
32/24kg kettlebell on each arm

Recovery 

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

Monday – 8/29/2016

Weightlifting 

3×1 Squat Snatch w pause below in the bottom of OHS
starting at 60% and increasing 3 strikes yer out at any weight

Strength

Front Squat
3-3-3-3-3

Metcon 1 

5 Rounds for time
10 Kettlebell Snatch 32/24 kg
10 Burpees to target 6″ out of your reach

Metcon 2

4 Rounds for time
10 Muscle ups
20 Power Cleans 155/105 lb
100 Double Unders

Accessory

10×3 Glute Ham Raise
use the most difficult upper body extension possible for 3 reps

Recovery

2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Tuesday – 8/30/2016

Weightlifting

2×1 Squat Clean & Jerk

start at 60% and increasing 3 strikes yer out at any weight

Strength

Bench Press
2RM

Gymnastics

10x60s
20 double unders
30′ Handstand walk

Metcon 1 

for time

50 Pull-Ups
20 Calorie Air Assault
Rest 2 Minutes
35 Pull-Ups
35 Calorie Air Assault
Rest 2 Minutes
20 Pull-Ups
50 Calorie Air Assault

Metcon 2

AMRAP in 20 Minutes *
5 Deadlift 305/205 lb
10 Push-Ups
15 Air Squats

* wear a 20/14 lb vest

Accessory
10×10 Strict Hip Extension with pause at parallel

Recovery

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday – 8/31/2016

Weightlifting 

Split Jerk
1-1-1-1-1

Strength

Back Squat
10-10-10-10-10 ~ 60,65,75,75,80%

Gymnastics 

20x60s
[odd] Straight set SHSPU
[even] Straight set Toes to Bar

Metcon 1 

3 times through the following
AMRAP in 6 Minutes
25 Wall Ball Shots 20/14 lb
20 Calorie Row
15 Overhead Squats 135/95 lb
2 Minutes rest betwen rounds

Metcon 2

AMRAP in 8 Minutes
10-20-30-40-50 …
Sit-Ups
Alternating Jumping Lunges

Accessory 

3×10 each leg
Double Kettlebell 32/24kg Bulgarian Split Squat

Recovery 

2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog

Thursday – 9/1/2016

mainsite 083016

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

Recovery 

Range Of Motion 101 or Hero workout from romwod.com

Friday – 9/2/2016

Weightlifting

3×1 Slow Pull Squat Snatch
starting at 60% and increasing 3 strikes your out at any weight

Barbell Cycling 

EMOM for 10 Minutes
3 TnG Power Snatch ~ 60,60,65,65 then 6 rounds of 70%”

Strength

10x120s
2 Deadlift ~ 75% + Straight set strict neutral grip pull-ups

Gymnastics

Bar Muscle Ups
3,3,3 pausing at the top of dip then Max set

Metcon 1 

for time
27-21-15-9
Row for Calories
9-7-5-3
Bar Muscle Up

then rest 5 minutes

for time

60-50-40-30-20′

Unbroken Handstand walk

Rest 5 Minutes

 

50 GHD Sit-up
35 Calorie Ski-Erg
20 Kipping Deficit HSPU 9″/9″

Metcon 2

Every 4 Minutes for 4 Rounds*
Start rounds at 0:00,4:00,8:00 and 12:00
15 Burpee Box Jumps 30/24″
15 Kettlbell Swings 40/32 kg
200M Run

*continue as an AMRAP if you can not complete any round

Accessory 

3×10
Reverse hyper strong effort

Recovery

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday – 9/3/2016

Weightlifting 

On the low blocks
1 power clean + squat clean + Jerk
start at 60% and work up to 90% no misses

Metcon 1
for time
10 Clean & Jerk 185/135 lb
8 Clean & Jerk 205/145 lb
6 Clean & Jerk 225/155 lb
4 Clean & Jerk 245/165 lb
2 Clean & Jerk 265/175 lb

Metcon 2

for time
150 Double Unders
1 Mile Run
100 Chest To Bar Pull-Ups
1 Mile Run
150 Double Unders

Gymnastics 

Muscle Ups
3,3,3 pausing at the top of dip then Max set

Metcon 3

for time
8-7-6-5-4
Muscle Ups
Thruster 155/105 lb

Accessory 

5 Rounds
Max effort superman hold on GHD
Max effort l-sit

Recovery 

rest to recovery between efforts
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

Monday – 8/22/2016

Weightlifting 

Max Effort Hang Squat Clean + Squat Clean + Jerk

Weightlifting 

EMOM for 10 Minutes
Power Clean + 2 Split Jerks ~ 80%

Gymnastics 

EMOM for 20 Minutes
1-3 muscle ups with pause at the top.  wear a 20/14 lb vest

Metcon 1 

AMRAP in 15 Minutes
15 Front Squats 135/95 lb
15 Push-ups

Metcon 2 

AMRAP in 10 Minutes
5-10-15-20-25…
Box Jumps 24/20″
200M Run after each rounds

Accessory 

10×3 Glute Ham Raise
use the most difficult upper body extension possible for 3 reps

Accessory

5RM strict weighted pull-up, neutral grip holding hollow body.

Recovery

2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Tuesday – 8/23/2016

Weightlifting 

Max Effort Hang Squat Snatch + Squat Snatch + Overhead Squat

Strength

Back Squat  7RM

Skill

EMOM for 10 Minutes
Straight set of Kipping Chest To Bar Pull-Ups

Metcon 1 

3 Rounds for time
21 Snatches 115/75 lb
400M Run

Metcon 2

3 rounds with 2 minute rest between rounds
AMRAP in 6 Minutes
15 SHSPU
10 Deadlift 315/205 lb
5 Burpee Pull-Ups

Accessory

10×10 Strict Hip Extension with pause at parallel

Recovery 

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday – 8/24/2016

Weightlifting 

EMOM for 20 Minutes
Behind the neck split jerk starting at  60% and increasing to around 80%.

Strength

Deadlift
3×2~ 90%

Gymnastics 

5 rounds
AMRAP in 2 Minutes
20 GHD Sit-ups
then Max rep 20′ HSW
2 minutes rest between rounds

Metcon 1 

EMOM for 10 Minutes *
30 Double Unders
10 Burpees

* if you can not complete any round continue as an AMRAP for the remaining time
for time

Metcon 2 
7-6-5-4-3-2-1
Power Clean 225/155 lb
21-18-15-12-9-6-3
Toe-to-bar

Accessory 

3×10 each leg
Double Kettlebell 32/24kg Bulgarian Split Squat

Recovery 

2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog

Thursday – 8/25/2016

Sled Sprints

15x180s

50M Sled pull sprint 90/70lb

record the time of each round and walk the sled back between each effort. 

Recovery 

Range Of Motion 101 or Hero workout from romwod.com

Friday – 8/26/2016

Weightlifting/Gymnastics

EMOM for 10 Minutes
straight set muscle ups followed by
straight set of TnG Squat Snatch 155/105 lb

Strength

Back Squat
2RM
Metcon 1 

5 Rounds for reps with one minute on each station
Legless Rope Climbs
Strict Deficit HSPU Push-ups 4.5/3″
Row for calories
rest

Metcon 2

for time*
20 calorie air assault
20 thrusters 95/65lb
rest 5 minutes
20 thrusters 95/65lb
20 calorie air assault
rest 5 minutes and repeat 2 more times

*record the time for each of the 20’s. Try to perform negative splits.

Accessory 

3×10
Reverse hyper moderate strong effort

Recovery 

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday – 8/27/2016

Weightlifting

1RM Power Snatch + 2 Overhead Squat

Strength

Bench Press
7RM

Metcon 1 

AMRAP in 20 Minutes
25 Wall Ball Shots 20/14lb 10/10 lb
15 Power cleans 115/85 lb
5 Bar Muscle ups

Metcon 2 

5 Rounds of 3 Minutes on 1 Minutes off
400M Run then
Max reps chest to bar pull-ups

Accessory 

5 Rounds
Max effort superman hold on GHD
Max effort l-sit

rest to recovery between efforts

Recovery 

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

[creativ_alertbox icon=”” colour=”red” custom_colour=””]No password on the blog for the time being as we shift gears. The focus of this blog will start to lean towards preparing individuals for the open and masters online qualifier.  More info to come in the coming days. [/creativ_alertbox]

Monday – 8/15/2016

Metcon 1

Mainsite 8/9/16

7 Rounds for reps
1 Minute Muscle Snatch 75/55 lb
1 Minutes Overhead Squat 75/55 lb
1 Minute Bar facing Burpees
1 Minute rest

Weightlifting/Gymnastics

EMOM for 20 Minutes or as long as possible
[odd] 1-3 Muscle ups with pause at the top of support
[even] 1 Squat Clean + starting at 60-65% and increasing 5-10 lb every lift

Skill

300 Double Under for time
25 Toes to bar Every 2 Minutes, workout starts with Toes-To-Bar

Metcon 2

AMRAP in 12 Minutes
50 Sit-ups
35 Deadlift 225/155 lb
200M Run

Tuesday – 8/16/2016

Weightlifting

Hang Squat Snatch 1RM

Skill/Weightlifting

EMOM for 20 Minutes
[odd] Straight set SHSPU
[even] 1 Squat Clean + starting at 60-65% and increasing 5-10 lb every lift

Pull-ups
300 Double Unders for time *
20 Chest To Bar Pull-ups every 2 minutes

*14 Minute cap
Workout starts with pull-ups. If you can not make any double unders in any round complete the remaining time as 20 CTB 40DU until you get 100 CTB or hit the time cap.
Metcon 

for time
15-12-9-6-3
Burpee Box Jump 30/24″
Two Arm Dumbbell (75/55 lb) or kettlebell (32/24kg) thruster

Wednesday – 8/17/2016

Weightlifting

EMOM or as long as possible
1 Push Jerk starting at 60% and increasing 5-10 lb every lift

Strength
Back Squat
5RM
Skill

3×1 Max set muscle ups

then
30 Muscle Ups for time
25 Wall Ball Shots every 2 minutes

14 Minute Cap
if you can not make any round continue as an AMRAP of 25 Wallball shots 3 Muscle Ups
Metcon

AMRAP in 10 Minutes
60 Double Unders
12 Hang Power Cleans 155/105
9 Push Jerks 155/105 lb

Thursday – 8/18/2016

Skill

3 rounds
Max distance handstand walk then
rest 2 minutes
2x distance completed for time

record the distance of the max effort HSW and the time for each time trial

rest to recovery between efforts

Recovery
5 rounds for reps
90 seconds row
90 seconds air asault
90 seconds ski-erg

Friday – 8/19/2016

Metcon 1 

for time
4-5-6-7-8
Bar Muscle Up
Squat Snatch 135/95 lb
Weightlifting 

1RM Squat Clean & Jerk
1-1-1-1-1

Metcon 2

AMRAP in 20 Minutes
4 Squat Clean 245/165 lb
6 Rope Climbs
8 Kipping Deficit Handstand Push-ups 9/9″

Metcon 3

AMRAP in 7 Minutes
10 Power Clean 135/95 lb
3 Strict Pull-Up

Saturday – 8/20/2016

Metcon 1 

for time
75 Kettlebell Swings 32/24kg
1 Mile Run
75 Kettlebell Swings 32/24 kg

Sprints

for time
21-15-9
Med Ball GHD Sit-Up 20/14 lb
Ring Dip
rest 5 minutes then
for time
21-15-9
Ring Dip
Burpee Pull-Up
The pull-up bar must be out of your reach, no kipping, no crawling

Metcon 1 

6 rounds for time
1 Pegboard climb
200M(100M down and back) Sled drag 90/70 lb + sled

Strength

1RM Deadlift
1RM Bench Press

then

9-7-5
Deadlift 405/275 lb
21-15-9
Bench press 185/135 lb