FRIDAY 7-19-19

Warm up

ACTIVATION

NFT, and at a Controlled Intensity:

3 Rounds:

15/12 Calorie Row

1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)

10 Russian KBS + 25 DU

2 Sets:

4 Cossack Squat

4 Russian Baby Makers –

4 Slow Waiter Squats (each side)

:15s GHD Static Hold – Belly Up (Supine)

2 Sets:

1:00 Thoracic Opener (Barbell) –

5 Muscle Snatches

5 Slow Overhead Squats

Both with empty barbell.

Snatch work

3 Sets of 3: Pausing Snatch Pulls

3 Sets of 3: Snatch High Pulls

3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch

Percentages (all based off 1RM Snatch):

Pausing Snatch Pulls – 70-75-80%

Snatch High Pulls – 50-55-60%

Snatch Complex – 50-55-60%

Flowing from smallest to largest range of motion, we are moving the opposite direction with our weights. Starting heavier, and reducing load as we add a layer on of complexity.

Pausing Snatch Pulls – Pausing at the knee for a single full second, this lift finishes with an aggressive extension through the floor with out arms staying long (no pull).

Snatch High Pulls – Also taken from the ground, but now without a pause at the knee. In this motion, we do bend the elbows high to the outside, keeping the bar close to the body. Aim is to have the bar rise to about heart level.

Snatch Complex – Finishing our primer with three sets at moderately light loads to piece the full primer together.

On the 2:00 x 7 Sets:

25′ Handstand Walk

3 Ring Muscle-Ups

1 Squat Snatch

Start at 70% of our estimated 1RM, steadily building to a heavy for the day.

If we are not completing handstand walking today, this is a prime opportunity to practice a drill. Purely for a visual, below are some options we can practice for the front :45s of each window.

1. Handstand Hold (static hold)

2. Box Shoulder Taps

3. Handstand Weight Shifting –

WOD FOR TIME

2 Rounds:

8 Power Snatches (155/105)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (135/95)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (115/85)

8 Bar Facing Burpees

Score is total time for all (6) rounds of completion.

Stimulus wise, we are looking for the following criteria for each snatch barbell:

1st Weight – A weight we could cycle for 8 reps unbroken if we went for it.

2nd Weight – A weight we could cycle for 12 reps unbroken if we went for it.

3rd Weight – A weight we coudl cycle for 16+ reps unbroken if we went for it.

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THURSDAY 7-18-19

WE WANT TO WISH A HAPPY 14th BIRTHDAY TO OUR AMBRIE ZOE, MAY ALL YOUR WIAHES COME TRUE.

 

 

 

WARM UP

4Rounds

TABATA :20/:10

JUMP ROPE

SIT UPS

Mountain climbers

Leg lowers

Plank

 

WOD

DECK of CARDS

♣️KBS

♠️HALLOW ROCKS

♦️DU X 2 of the value of the card 

♥️T2B

WEDNESDAY 7-17-19

HAPPY HUMP DAY!!!!

 

 

WARM UP ON THE BOARD W/MOBILITY

 

BARBELL STAMINA

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading – 53% of 1RM C&J

The first set of a series. Starting with seven minutes of work, where we see and inverse relationship between the hang squat clean numbers and push jerks. The cleans drop a rep each round, while the jerks increase a rep each round.

Starting on the moderate side, this will become more of a metabolic grind than a strength issue. As it should be. We will be able to build on this in our following weeks of training.

DEADLIFT 20 REP MAX

Build up each set @ the % of your 1RM

7reps @ 40 %

5 reps @ 50%

3 reps @ 55%

3 reps @ target weight for your 20RM (55-65%)

WOD

For Time:

200m Run, 27 Wallballs, 27 Box Jumps

200m Run, 21 Wallballs, 21 Box Jumps

200m Run, 15 Wallballs, 15 Box Jumps

200m Run, 9 Wallballs, 9 Box Jumps

Wallball – 20/14#, 9/6 Kilos

Box Jump – 24″/20

TUESDAY 7-16-19

 

 

 

 

 

 

WARM UP

 

Alternating OTM x 8 (4 Rounds):

Odd – ::45s Row, slowly building in pace.

Even – Primer movement (see below)

Round #1 – :20s Deadhang, with 5-7 Scap Retractions

Round #2 – 16 Hollow Rocks

Round #3 – 12 Spiderman + Reach (6 each)

Round #4 – 8 Pausing Hip Extensions (2s at top)

Mobility

1 min 1each leg Couch stretch

1 min -each quad smash bar

2 min  back and last quad roll

1 min child pose on a box

Have half the class break up into 2 sections half on rower half in gymnastic piece

WOD 1

2000 m Row for time

 

Wod 2

Gymnastic conditioning

10 min Cap

To scale make  it a 10 Min Amrap of 60 Kipping HSPU or the use of box or DB strict press modifications. Still with the run interrupting your progress.

30 Strict Handstand Pushups

30 Kipping Handstand Pushups

On the 0:00, and every 2:00 thereafter:

200 m run

 

 

 

 

 

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MONDAY July 15,2019

 

Warm Up

3 Rounds

10/7 cal Row

100 m Run

15 DU /30 SU

Then

2 Rounds

5 Wallfacing squats slow

5 inchworm push ups

1 Rounds of Cindy

10x Russian baby maker

1:00 thoracic opener

1:00 front rack stretch

 

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WOD

AMRAP 14:

15 Thrusters

30 Double-Unders

15 CTB Pull-Ups

30 Double-Unders

Barbell Pounds – 95/65

we will be moving between the classic combination of thrusters and pull-ups with double-unders between each. Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout.

 

 

 

 

SATURDAY 7-13-19

WARM UP

2:00 Cardio

Into 1 Round:

10 Pausing Glute Bridges

20 Abmat Sit-Ups

… 1:00 Laying Front Rack Stretch

1:30 Cardio

Into 2 Rounds:

:15s Superman Static Hold stretch

:15s Handstand Hold Stretch

… 1:00 Laying Front Rack Stretch

1:00  cardio

Into 3 Rounds:

5 Deadlifts

4 Hang Muscle Cleans

3 Power Cleans

100 Meter Jog

*with an empty barbell.

Strength stamina

Barbell superset

3 Rounds

Max rep body weight bench press

Max strict pull ups

  • move directly from bench to pull ups

WOD

AMRAP 20:

7 Power Cleans)

7 Burpees

200 Meter Run

Barbell Pounds – 135/95

FRIDAY 7-12-19

WARM UP NFT

2 Rounds:

15/12 Calorie Row

1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)

10 Russian KBS 

then

2 Sets:

4 Cossack Squat

4 Russian Baby Maker

:15s GHD Static Hold – Belly Up

2 Sets:

1:00 Thoracic Opener (Barbell)

5 Muscle Snatches

5 Slow Overhead Squats

Both with empty barbell.

 

Barbell Cycling – Snatch

On the 2:30x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load – 60% of 1RM Snatch

A 5% increase from last week, in iteration 2 of 2.

Aim is not to simply move heavier loads, but to move them better than last week.

Stamina Squats
3 Rounds:

12 Back Squats – 70% of 3RM Back Squat

Repeating last week’s exact volume and load, but changing the repetition scheme. Where as last week we faced 4×9 reps, today we have 3×12.

WOD

Ascending Ladder for 12 Minutes:

3 Calorie Row

3 Kettlebell Swings

3 Wallballs

6 Calorie Row

6 Kettlebell Swings

6 Wallballs

9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.

Kettlebell Pounds – 53/35

Wallball Pounds – 20/14