Monday, 012014

Mel

am: 
A. 
:30 on Hard
:30 on easy
x 12 min on AD
B. Strict Press- build to 2RM in 10 min
C. Push Press - build to 5RM in 10 min

pm: 
A. SqT Clean Complex: SqT Clean + Hang (below knee) SqT Clean + Hang (above knee) SqT Clean + TnG SqT Clean - built to max in this complex
B. 
amrap 10 @90
10 OHS (95/63)
10 Box Jumps (24/20) - step down
10 T2B
rest 4 min
amrap 10@90
5 cal AB
10 Front SqTs (95/63)
20 Double Unders

BLEND:
A. Push Press
B. SqT Complex
C. both AMRAP's above

Fri, 011714

Kellie

am:

A. 10 rds
250m Row
5 Burpee Broad Jumps
+
DB Sa Row 5-7 reps x 4 sets; resting :30-:45 between arms
+
3-5 min of Plank Hold, weighted

pm:
A. TnG Power Snatch - 5RM - in 10-12 min…no pressing out; make these quality!
B. Back Squat  2x3@80, 2x3@85, 1x3@87, 1x3@90
C. 
:30 Deadlift (225/153)
:30 no push up burpee box jump (20)
:30 sprint on AB/AD
rest 5 min x 4
D. 
E. Tabata HS Hold
*press through floor with everything you have

Thursday, 011614

Daniell Jalbert

Rest / Recovery Day

Wed, 011514

am:
A. 800m Row x 6; rest 2 min between; Building on prior weeks pace. 
B. 3 rds @80
5 Thrusters 75/55
5 Strict Pullups
C. TGU WORK - 10 MIN ascending

pm:
A. Set clock to count up to 12…
0-4 - amrap of
15 Thrusters (100/63)
15 C2B Pullups

4-8 - amrap of
10 Wall Balls (20/14 to 10')
10 kb Swings (53/35)

8-12 - amrap of 
15 Thrusters (same weight as above)
15 Pullups (NOT C2B here)

B. 3 x 20 GHD Situps
C. 3x15 Glute Ham Raises

Tuesday, 011414

A. High Blocks; Clean + 2 Split Jerks

B. OHS - heavy 5- in 10 -12 min 

C1. CG DL 3-3-3 @65%; rest :30

C2. Pbar HSPU full depth: max reps (scale heigh accordingly for some volume); x 3 sets; rest 3 min

D. 

amrap 10 @80

row 250

15 HPC (95/63)

10 HSPU

rest 4

amrap 10 @80

10 cal AD / 4 cal AB

20 Double Unders

30' HS Walk

rest 4

amrap 10 on AB @80%

rest 4

7 min recovery Row 

Monday, 011314

Northeast Girls Training Day

This past Saturday at CFF. Some of the best in the northeast got together and had some fun. 

Am: 

:35 Sprint on AB

Rest 3 min x 6-10

B. 3 rds AFAP

15 burpees 

15 Box Jumps (24/20)

15 KB SqT Cleans (53/35) - each hand

Pm:

A. Snatch a TnG 4 rep in 10 min

B. starting where you ended, climb to heavy Snatch Single in 10 min

C. 

3 rds 

10 UB SqT Cleans (135/93)

5 Muscle Ups

Rest 5 min

AMRAP 7/8

1k Row

AMRAP SqT Cleans (225/133-153)

D. 10 min on AD @60-70% - recovery 

Blend Option:

A. :35 sprint work from am session

B. 3 rds 

15 burpees 

15 BJ (24/20) 

C. Snatch - hit 15 min of volume. Hitting TnG reps at 4,3 and 2. Also climbing to few singles 

D. Hit C from pm session above. 

1.6 - 1.12

Starting this week. . we are going to Thursdays as our Rest Day...this will be changing a bit also, to line up with Opens. Where you will have Thursdays and Mondays as Rest Days; Monday being a recovery day to loosen up and get ready for the following week.  

Skills: Add into warmup and post workouts. 
A. HS Walks
B. Double Unders
C. Wall Walk - practice technique and efficiency with these

Monday
am:
A. 
:30 SPRINT on AD/AB
x 8; rest 3:30 between
B. 
:30 on @80%
:30 on @50%
x 10 min on Rower
C. Back Squat - climb to heavy 4 for the day
D. Strict Press - build to heavy double in 8 minutes 

pm: 
A. EMOM x 10
odd: Muscle Ups ; relative # to athlete ; higher volume
Even: 12 alt Pistols
B. 5 rds
20 Wall Balls
15 Burpees
20/15 Pullups
Rest :30 between rds 

C. DB SA Row 6-8 reps x 5 sets; resting :30 between arms

Tuesday
am:
A. 800m Row x 6, rest 2 minutes between
B. 20 TGU - alternating, light, stability focus

pm:
A. Snatch High Pull + Snatch + 3-5 OHS - climb in complex and record # of OHS with each #
B1. TnG Deadlift 315/225 (-2) x 4; rest :30
B2. Max HSPU x 4 ; rest 2:30
C. 
5 min on AB @80%
rest 3 min
amrap 10@85%
250m Row 
20 Double Unders
15 Hang Power Cleans (95/63)
rest 4 min
amrap 10@90%
5 Cal Assault Bike
10 DB Thrusters (40/30)
10 GHD Sit-ups 
rest 4 min
5 min on AB - 95%

Wed:
am: 
A. :30 on Hard
:30 on easy 
x 8 minutes on AD
+
7 min Row @Z1
+ 
Light TGU work, stability and positional focus
+ 
Prep movements for tonight, few rounds, slow pace

pm:
A. Opens WOD 12.3
AMRAP 18
15 Box Jumps (24/20)
12 Shoulder to Overhead (115/73)
9 T2B 

Thursday: Rest 

Friday:
am:
A. CG DL + Hang SqT Clean + TnG SqT Clean + Front Squat (-2) ; *perform full complex only 3-4x MAX with higher loads. 
*record weight for complex, but also amount of Front Squats Completed 
B. EMOM x 10
20 Double Unders + 10/7 C2B Pullups

pm:
C. 
10  Snatch (135/93)
10 Back Squats ^
8  Snatch (145/98)
15 Back Squats ^
6 Snatch (155/103)
20 Back Squats ^
4  Snatch (165/108)
25 Back Squats ^

Saturday: (Northeast Nastyness) Gym Only Open til 10a; then closed for Private Event
A. 10 min of Shoulder Rehab Work + Stability Focus. 
B.
1k Row x 6; rest 2:30 between; sustain!
C. 10 min of Core Work; focus on movement weakness here 
D. 15 min AD @70%

Sunday: Rest