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

3/17/14

Skill: 7×2 Hi-hang snatch
Heavy but perfect
Rest 60 sec.

WOD:

1a) 4xME supinated pull-ups
1b) 4×5 Push press
1c) 4×10 Good mornings

3/13/14

Skill: Big Snatch
1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.
2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1

WOD: For Total Reps
2:00 Max Effort Double Unders
Then (no rest)-
3:00 Max Effort Wall Balls 20/12
Rest 2:00-
3:00 Max Effort KB Swing 1.5/1
Then (no rest)-
2:00 Max Effort Double-Unders

3/12/14

Skill: 10X3 HBBS @ 85% Plus
Rest at least 2 minutes
Go Heavy Again

WOD: For Time
18 Chest to Bar pull ups
18 Ring Dips
12 Clean and Jerks 155/105
15 Chest to Bar pull ups
15 Ring Dips
9 Clean and Jerks 155/105
12 Chest to Bar pull ups
12 Ring Dips
6 Clean and Jerks 155/105

3/11/14

Skill: 7X5 HBBS @ 75%
Rest at least 2 minutes
Use Mondays Highest Load, or 75% 1RM if you were not there Monday

WOD:
10 minutes to work to a max Power Snatch for the day
then:
EMOM 10
2 Power Snatches @ 80% of today’s max from above

3/10/14

Skill: 6X6 HBBS @ 70% or more
Rest at least 2 minutes
Go as heavy as you can

WOD: 5 Rounds for Reps
30 sec. Max Effort Burpees
30 sec. Rest
30 sec. Max Effort KB Swing 2/1.5
30 sec. Rest
30 sec. Max Effort Ab-Mat Situps
30 sec. Rest