Saturday, 071214

Brooks, with 285 lb Snatch PR

A. Hang Power Clean + Hang Sqt Clean + below knee Hang SqT Clean; build 
B. 
400m Run
40 KB SqT Cleans (53/35)
20 Suitcase hold box overs (24/20)
200m Run w/ KB's
40 KB Shoulder to Overhead
400m Run
C. Team WOD; those around and have energy; have some fun 

Sat, 062814

Team

A. Strict Press - Heavy Double in 10 Minutes
rest 2 min ; transition weights etc 

B. 5 min to Hit Heavy Single - go for PR here 

rest 3-5 minutes C. Bench Press - climb to heavy double in 10 minutes 
rest 3-5 
C. Deadlift - heavy triple NOT TnG in 10 minutes 

rest and go for Single if its there; depending on room and competition atmosphere.  rest 

D. AMRAP 20
10 Cal Assault Bike (15 cal on Airdyne, or so) - quick timing on to cycle through for athletes 
20 Cal Row 
300m Shuttle Run (50 down 50 back x 3)

rest

E. Team WOD for those around

Saturday, 062114

Mickey, getting geared up for his workout!

A. 10RM Front SqT - in 15 minutes or so
B. Ind: 
30 Clean & Jerk (155/108) (135/93)
30 bar lateral burpees 
30 T2B
30 Cal Row 

C. 10-15 of Weakness Specific Work 

D. Team WOD- for those who are sticking around for a bit. Whiteboard at CFF

12.16 - 12.22

12.16 - 12.22

Monday:
am: 
A. 
:20 Sprint on AD
x 8 , rest 2:30
+
EMOM x 18
Odd: Upper Gymnastics Skill (depending on level) : Muscles up, scale to c2b, scale to regular; work butterfly etc
^rep range depending on athlete; athlete specific…message
Even: Pendlay Rows ; sets of 5-7; play with weight

pm: 
A. Snatch TnG x 2 + Overhead Squat x 4  - build to heavy single in complex
B.  
:30 of C2B Pullups
:30 Burpee Touches
:30 HSPU
rest 5 min x 5
C. Barbell Curl 3 x 10; working sets
D. Banded Tricep Press Down 3x20


Tuesday: 
am:
A. Back Squat - 5 x 5 @30X0, ascending;  working sets!
B. Deficit 3 Position Clean Pull (ground, below knee, above knee) x 5 @100 - 105% of Clean
C. 
pm:
ARENA ATTACK WOD #2 - Teams of 2; partner up with your partner for 28th if possible. If participating. . . if not, partner up!
18 Min Time Cap
Complete 2 rounds of the following: 
100- Double Unders 
80- Kettlebell Swings 70/5360- Box Jumps 30/2440- Kettlebell Lunges  70/53
20- Wallball Situps 20lb/14
+
TGU Work 

Wed: 
am: Breathing
amrap 10 @80
10 Thrusters (95/63)
15 Cal AD
20 AbMat Situps
rest 4
amrap 10 @80
200m Row
10m HS Walk
5 Strict Ring Dips
rest 2 min
15 min AD Flush

pm: Recovery Work (mobility, muscle specific)

Thursday:
am:
A. Clean x 2 + Jerk - build in this complex to heavy single ; in 15 min
B. EMOM x 8 @85% of A x 1 rep each minute
C. AFAP
5 Burpees AFAP
10 Box Jumps (30/24)
200m Row
rest 5 min x 3 rds

pm:
A. Push Press - 10RM for the day
B. 
amrap 12 @85
5 HSPU (shoot for strict)
10 No Pushup burpee box jumps (24)
15 Cal AD
20 Double Unders
rest 5
amrap 8 @90
200m Row
15 Cal AD
10 T2B
rest 4 min
amrap 3 @ go to a dark place 
10 Thrusters (95/63)
10 Pullups

Friday:
A. For Time: 
3 rds
10 Power Snatch's (135/93)
20 Front Rack Walking Lunges (135/93)
then, 
3 rds
10 Deadlifts (115/83)
10 Front Squats (115/83)
20 UB Box Jumps

B. DB SA Row 8-12 reps x 3-4 sets; ascending in weight; rest :30 between arms
C. 5k Row @80% - every 1k, come off and perform 1 min plank hold

Saturday:
A. w/ Partner - For Time:
10k Row Swapping every 250m
Accumulate 5 minutes of HS Holds on wall (grab stop watch-partner starts stops)
150 GHD Situps
B. Light TGU work, volume reps and stability focus
C. BB Assistance - per athlete 

Sunday: OFF

Sunday, 05052013

1st Session : 8am

A. Teams of 4 - :30 On / :30 Off
(Stations)
A. DB Squat Clean (40/30)
B. KB OH Lunges (53/35) - KB in 1 Arm
C. AD - Cal
D. HS Hold (wall)
***if person comes off wall, all stations on team must halt. Only can be working while whomever is on D is up in HS Hold.

REST 6 min

Partner up Guy / Girl

B. AMRAP 4
Rope Climbs

Rest 4 min

Partner up Same Gender
C. AMRAP 5
30' Wheel Barrel
60' Buddy Carry


Rest

2nd Session : Noon @ TUFF

A. Technique / Strength on strong man movements.
B. Team WOD implementing movements

Saturday, 05042013

Session 1
9am

A. Strength - individualized

B. Team WOD

Team of 4, 2 Guy 2 Girl
100 Ground to Shoulder (135/93)
100 Box Jumps (24/20)
100 C2B
100 SDHP (95/63)
100 Burpees

While this is all happening. 4k must be rowed. 1 person will always be on rower, 3 others will be working 1 at a time.
2 barbells. Once row is done, 2 people can work at a time.



Session 2:
Afternoon

A. 3 rds - individually
10 DB Snatches (5 each arm alternating)
100m Sprint

100/70 is target on DB

Rest

B. Team Relays - teams of 4

Sat, 04272013

Session 1:

Cauley Stadium Track, Lowell MA.
Meeting at Gym at 7am

Teams of 2 - Same Gender

A. Skills : Long Jump, Triple Jump, Throw Drills, Throwing
B. Team WOD : Separate SCORES
200m Walking Lunges (135/93)
&
Burpees

^ 1 person walking lunges. 1 doing Burpees. 2 scores. Time to complete 200m Walking Lunge is one score. Total amount of Burpees is another. Bar can be positioned however you want.

C. Team Relayed Suicides
D. STRETCH & MOBILIZE


SESSION 2:

A. 20 Min for Team of 4 to establish

Max 3RM Back Squat
Max Pull-ups (in 3 attempts per person)

^ 1 barbell. 1 pull-up station. 1 set of each plate weights.

B. 10 min Cool Down Row @ Z5

C. Mobility & Recovery

Sat, 04202013

9a Team WOD: 1st Session

AFAP: Teams of 4. 2 men 2 woman
75 Back Squats (95)
50 Pull-ups
25 S to Oh ^
75 FS (65)
50 Pull-ups
25 S to Oh ^
75 OHS (45)
50 Pull-ups
25 S to Oh

Then two guys go,

Same thing at weights if 135/85/65

*** we will discuss all rules. Barbell can't touch ground. 2012 regionals team wod




2nd Session:
A. GHD - Ball Throws (skill)
A1. 100' Sprint Races
B. Standing Long Jump
C. Triple Jump
D. MaX Effort 500m Row
Rest 6 minutes
E. 5k Run - Sustainability

Sunday, 04142013

Session 1:
A.
9a : Team WOD - 2 men 2 female
Men
20 Muscle Ups (while partner holds 225#)
60 Wall Ball (while partner holds chin over bar)
100' Buddy & 100# DB Carry
40 Box Jumps - alternating (24)
100' Buddy & 100# DB Carry (opposite person)
2 Muscle Ups (1 each)
Then woman go,
20 Muscle Ups
60 Wall Ball (14) - (partner , chin over bar)
100' Buddy & 70# DB Carry
40 Box Jumps - alternating
100' Buddy & 70# DB Carry (opposite person)
2 Muscle Ups (1 each)

***25 Min Cap

Rest 15 min

B. Jerk Ladder
Men: 205-215-225-235-245-255-265-275 etc
Female: 123-133-143-153-163-173-183...


Session 2:
A. Strength Focus - (weakness #1)
B. Use 65-70% of Jerk Ladder Max
AMRAP 3 - Sqt Clean, to Overhead

Rest 3 min

AMRAP 2
Sqt Clean Thrusters - KB's (53/35)

C. AD / Row - Intervals
^whichever hits weaknesses more

***For A, Strength Focus
Chase - Front Squat
Jordan - Deadlift / Clean Pulls
Brandon - Squat
Justin - Squat
Lynn - Deadlift
Kellie - Deadlift
Danielle - Deadlift
Lindsey - Deadlift