5/5/14

Week 5 – Skills List
1. 6 x 400m Run – 2 min rest – Pace Work
2. 5 min Abs – 10 min Dips – 5 min Abs
3. 3 x 800m Run w/ 5 min rest – Timed Work
4. Press Pyramid with Bent Flys
5. 5k Run – Run at 10k Pace
6. Rope Climbs or HSPU (depends on weather)

Monday –
WOD: 5 RFT
10 Pull Up
15 KB Swing
30 Push Up

4/28/14

Week 4 – Skills List
1. 3 x 2 Lap Run
2. 5 x 3 Front Squat
3. 4 x 400m Run w/ 2 min rest – Consistent Pace Work
4. Weighted Pull Up/Chin Up Work – Do this pyramid style
5. 2 Mile Time Trial – Warm up first
6. 5 x 5 Overhead Squats

Monday –
WOD: 3 RFT
5 Power Power Snatch 95/65
10 Burpee Over the Bar
15 Pull Up

4/21/14

1. 8 x 100m Run Walk Back
2. 20 Minutes Muscle Up Practice – Use Dips/Pull Ups if no MU
3. 4 x 400m Run – Consistent Pace Work
4. 5×5 Deadlift – Go Heavy
5. 1 Mile Time Trial – Warm up first
6. L-Sit Hold, KTE, TTB – 1 Minute of each, 2 minute break – 3 times

WORKOUT:
Death by Hand Stand Push Up

When you fail a round of HSPU, switch to Pike Push up and keep going.

4/14/14

1. 5 x 200m Run with 90 second rest – attempt to achieve best time each run
2. Press 5×5
3. 15 x 50m Run – Walk Back – Sprints
4. 20 Minutes Hand Stand Push Up Practice
5. 800m Rum at 90% effort of last weeks 500m Pace
6. Deadlift 5×5

WOD
Death by Kettle Bell Swing
2pd/1.5pd

4/7/14

We are starting our new Programing cycle of endurance.
We will still be lifting. But our focus will be on stamina, endurance Ect.

We also have a slightly different structure to the workouts.
They will be explained when you show up.

Daily Warm Up Drills
1. Lean & Hop
2. Foot Pull with Back to Wall
3. Running Wall Drill
4. Alternating Foot Pulls
5. Stable Arm Drill
6. Cop Drill
7. Pivoted Foot Drills
8. Carioca

2 times through, tabata style.
Second time through, switch lead legs

3/25/14

Skill: Press
1×10 @ 60%
1×8 @ 70%
1×6 @ 75%
1×4 @ 80%
Rest 2 minutes between sets

WOD: 10!
Box Jumps
GHD Back Extensions

3/31/15-4/5/14

This week will be slightly different than our past few weeks
As we transition from our strength sections to endurance programming.

For this week we will be comparing the total for 12 weeks ago
Dead lift
Press
Back squat

Once you warm up with each movement
You get 3 attempts at each lift.

Also we will be working on 1RM
Clean & Jerk
Snatch

We will also be working on mobility to get ready for our
Endurance section of our Programing,

3/21/14

Skill:
1. 12 Minutes to Establish Max 3 Position Clean + 1 Jerk
Position 1: Floor
Position 2: Knee/Hang
Position 3: Hip/High Hang

2. 3 x 1 Clean & Jerk with 90% of Max from #1

WOD: 4RFT & Reps
Max Effort Ring Row on Box
5 Push Press @ 2/3 BWT
10 Stiff Leg Deadlift @ 2/3 BWT
Try to match or beat Monday’s Reps and Time

3/20/14

Skill:
1) 12 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

WOD: No Rest

1 minute Max Effort Strict Pull-ups
3 minute AMRAP of:
15 Burpees
10 Push Press 115/75

2 minutes Max Effort Strict Pull-ups
3 minute AMRAP of:
15 Burpees
10 Push Press 115/75

1 minute Max Effort Strict Pull-ups

3/19/14

Skill: 20 minutes to establish a 1RM Snatch.

WOD: “Fran”
21-15-9
Thrusters 95/65
Pull-ups