Tuesday 20140930

Conditioning

3 rounds for time of... 

1 mile run, bike or row
20 Cleans; alternating power clean and squat clean - YOU pick a comfortable weight. Work on doing perfect reps. I don't care if that means you are using a PVC pipe. 

Notes:

1. Power clean is pulling bar to racked position whereas squat clean is pulling yourself down to racked position, i.e., catching high and catching low.
2. Rest as and where needed, but not during cleans - shoot for unbroken. 
3. Go all out on sprints.

Post mile times and loads to comments. 

Monday 20140929

Strength

In 15 minutes work up to 3 RM Squat 

~Rest 3 min~

1 set – As many reps as possible of squats @ 80% of your 3 RM above

~Rest 3 min~

2 x failure sit-ups
2 x 10 pistols (5 each leg)

WOD

15 min AMRAP:

200m Row/Run
5 Toes to Bar
5 Push Press @ 135

*Competitor: As prescribed 
*Established: 95 
*Recruit: 75

Post loads and rounds to comments.

Saturday 20140927

Strength

In 15 minutes work up to 3 RM STRICT press

~Rest 3 min~

1 set – As many reps as possible PUSH JERK @ 100% of your 3 RM above

~Rest 3 min~

2 x 6 reps of 6″ deficit strict hand stand push ups

WOD

Sprints

4 x 400m
Rest 2 min

Greater than +/- 5 seconds from your first 400m split is a 3 burpee penalty for every 1 second off.

*Competitor: As prescribed 
*Established: Elevated box push ups for strength 
*Recruit: Elevated box push ups for strength 

Post loads and splits to comments.

Friday 20140926

Strength

In 15 minutes work up to 3 RM deadlift

~Rest 3 min~

1 set – As many reps as possible @ 80% of your 3 RM deadlift

~Rest 3 min~

2 x 8 reps of snatch grip deadlift @ 50%  1 RM deadlift

WOD

“Jackie”

For time:

1,000 row or run
45 lb thruster, 50 reps
30 pull-ups

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: Pull-up progression of your choice 

Post loads and time to comments.

Wednesday 20140924

WOD

After today, we will continue with some strength work and get to 3 RMs, then the next week get to 1 RMs. Follow the schedule as written. We will be jumping into some new programming soon and you need to know where you stand. 

Work capacity day! These are not max effort WODs, the purpose is to keep moving around 85-90% effort. Just keep moving.

5 minutes as many rounds as possible:

  • 10 Thrusters @ 95lb/65/45
  • 5 Burpees

~5 min rest~

5 minutes as many rounds as possible:

  • 10 chest to bar pull-up/pull-up/pull-up band progression
  • 10 double-unders/3x single unders/2x single unders

~5 min rest~

5 minutes as many rounds as possible:

  • 15 kettlebell swings @ 2 pood/1.5 pood/1 pood
  • 15 mountain climbers

~5 min rest~

5 minutes as many rounds as possible:

  • 10 Power Clean @ 95 lb/65/45
  • 10 hand release push-ups

~3 min rest~

5 minutes as many rounds as possible:

  • 10 burpees 
  • 10 squats

~3 min rest~

5 minutes as many rounds as possible:

  • 10 sit-ups 
  • 5 toes to bar/knees to elbow/knees to chest

*Competitor: As prescribed 
*Established: Scaling written in WOD
*Recruit: Scaling written in WOD 

Post total rounds to comments.