Wed, 100814

am: 
A. High Block SqT Clean- climb to 3RM in 12 min once warmed up to 70% of your 1RM Clean 
B. Deficit Snatch Grip Deadlift - built to Heavy Triple; quality here with 2x3@85%
C. 
1 mile run 
rest 1/1
400m Run x 4; rest 1:30 between 

pm:
A. Front SqT - 3RM with 3 sec pause and chains 
B. 20 Muscle Ups for Time; rest 1/1  , then, 10 muscle ups for afap
C. 
100 Double Unders
50 Cal AB
80 Double Unders
40 Cal AB
60 Double Unders
30 Cal AB
40 Double Unders
20 Cal AB
20 Double Unders
10 Cal AB
C. Lower Back Acc Work ; athlete / gym specific 

one session:
A. Cleans
B. Muscle Ups
C. DL’s
D. abbreviated version of WOD; depending on athletes time…longer aerobic is goal 

Friday, 061314

Congrats to Juan... Hitting his 4 week goal (goal setting) on Day 1 

A. OHS - heavy 3 @33X1
B.  5 rds 
200m Run
20 GHD Situps
C. BB Row - build to heavy 6-8 reps; strict pulls, no jerking or hip relating swing here 
D. :30 sec Hs HOld x 6-8 sets; rest :20 in between ; focus on pushing through the floor with everything you have. Hands under shoulders and middle finger pointing straight forward. 
E. 10-30 min AB/AD session @Z1

Saturday, 052414

Juan-ald 

A. Burpee Bounding Obstacle Course Relays 

B. Snatch; build to 1RM 
C. Hang Clean + Jerk : 1RM
D. Front Squat - 2RM
E. top of every 3 min, run 400m (faster pace than prior)
F. 10-15 of upper gymnastics Weakness Focus
G. 10 min of Light TGU work ; stability focus
H. DB SA Row - HEAVY  sets per side, x 5 each side; rest :30 between arms 

Tuesday, 050614

am: 
A. Power Snatch; 5RM; not TnG
B. Snatch Grip Deadlift : 10RM 
C. Weighted Pullups : 5x5; ascendeing 
D. 400m Run x 4; rest 1 min in between; AE here  
E. DB Row 4-6 reps each side; rest :30 x 4-5 sets each arm

pm: 
A. 
1k Row 
10 Rope Climbs 
500m Row 
20 Muscle Ups
250 Row 
30 C2B Pullups

Saturday, 092113

Juan

A. 10RM Front Squat
B. 800m - TT
C. 400m Runs
x 4, resting 1 min between - good pace here, but sustainability is goal 
D. TGU - 3RM (in a row, each arm)
E. 7 min recovery Row

+ 5k Charity for those attending

Friday, 091313

A. Snatch - 1RM
B. Clean & Jerk - 1RM
C. DB SA Row 4 x 6-8 reps (each arm); rest :45 between arms
D. 2 mile light cool down run + Mobility 

Sat , 08242013

A. Front Squat - 10 RM

B. 

1 mile Run

200 Double Unders

1 Mile Run

+

7 min Recovery Row @Z1 (immediately following wod)

Tuesday, 07022013

Mel working withal me girls of CFF

A. Axle - Clean & Jerk - Heavy Single 

B. Power Clean 1.1.1 x 4 rest :10, rest 2 min

C.

Run 400m @85%

Rest 2 min

10 min to hit Heavy Double TnG Deadlift

Rest 2 min

400m Run - max effort

C. 7 min Recovery