Sat ,061414

A. Push Press - build to heavy single in 12 minutes
B. build to heavy 10 rep TnG Behind the Neck Push Press - in 10 minutes 
* position key here, weight not most important ; get comfortable with weight coming back down to your back rack 
C. Clean Ladder ; 5 bar lateral burpees before each rep;   EMOM style 
Men start at 225 / woman at 123; jumping by 10 lbs 
*once you fail, you have option to jump by 5lbs and give one more go at that rep. You cannot continue after this. 
D. 
20/15 Bar Muscle Ups Ups 
50 Double Unders 
35 Thrusters (95/63)
1k Row 
E. 3 min AB test 
rest 12 minutes 
repeat 

**those attending the 10a comp training day. Will be two versions of the wormout for those who have difficulty with the muscle up portion. So no worries, a wormout for all. Join us!

Sat, 060714

Amy

A. Snatch - built to heavy single 
rest 10 min 
B. Snatch - 8 min @90% Test  
C. EMOM x (x) - til max minutes 
70m Row 
5 Thrusters (115/83)
3 bar lateral burpees 
D. EMOM x 14-20
Odd: Weakness 
Even: Weakness 
*summarize based on room for Comp Training at CFF 
E. Lower Back Emphasis - Strength Sets; low volume 

Friday, 051614

A. PC - build to 1RM
rest 5 minutes
B. 8 min AMRAP at 90% of A
C. 300m Power Sprints 
x 10 on Rower; rest 5/1
* Power here, maintain high AE %
D. 5 rds 
15 GHD Situps
20 Band Scap Squeezes 
3 TGU each arm (light)*speed stability focus

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

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

110113

N.E.A.L - Season 1 Schedule is out. 

A. Clean & Jerk - 1RM
B. 
AMRAP 20
20 thrusters (135/93)
20 pullups
20 burpees
+
Recovery Work

Tuesday, 102913

A. Power Clean -1rm 
rest 2 min
B. 90% x 30 reps - 8 min cap
C. 1x MAX Wall Balls (20 to 10' target)
* rest accordingly between B & C
D. TGU 20 alternating ARMs
E. DB SA Row's - get in some work here
F. 7 min recovery row @z1

Friday , 08022013

#prmusic

A. Snatch - Single in 10 min

B. EMOM x 2 reps x 8 min @ 70-75%

C. AMRAP 20

20 Thrusters (135/93)

20 Pull-ups 

20 Burpees 

Saturday, 07272013

#alwayslearning

A. Front Squat : EMOM x 8 , 3 reps @ 70%

B. Tester

AMRAP 10

9 Burpee Touches

12 Power Cleans (95/63)

15 Wall balls (20/14- to 10' target)

Monday , 06032013

Beach Season is here!

A. Front Squat - est 1RM 

Rest 10

B. 70% of A - EMOM x 10 (5 reps per)

Rest

C. 30 Muscle Ups - AFAP

Friday, 04122013

1)
A. Snatch 1RM for Day (squat)
B. few sets of Doubles
C. 1RM Power Snatch
D. FS - 4x2 @22X1

2)
A. Lactate Endurance Tester
15 Hang Power Cleans (135/95)
400m Run
15 Hang Power Cleans
B. 10 min Recovery AD - Z1

* lighter volume today, prepare for tomorrow.