Tuesday 20150106

"The Elephant” Baseline Workout:

This is max effort people. If you have gas left in the tank after this one, you're doing it wrong.

6 min to est. 1 rep heavy squat clean
Rest 1 min
Max Rep Burpees in 60 sec.
Rest 1 min
1 min rep test back squat @ 225/185/135/95
Rest 1 min
Handstand Hold 1 min
Rest 1 min
Run max meters in 7 min
Your score for this workout is a single number…

Squat clean weight + Burpees + Back Squat Reps + Seconds held of handstand + Meters ran = Workout Score

Example:

225 lb + 40 burpees + 24 back squats @ 225 lb + 27 sec. held + 1,400 m ran = 1,716

*For the back squat test, choose applicable weight.

Monday 20150105

Strength

Back squat 4 x 4 @ 85%
Snatch-grip deadlift 3 x 3 @ 105% of snatch
Push press 4 x 5 @ 75%

WOD

As many rounds as possible in 15 minutes of...

12 Thruster @ 115 lb. 
12 Box Jump 20”
200m Run

*Competitor: As prescribed 
*Established: 95
*Recruit: 65

Saturday 20150103

STRENGTH

Similar to: WEDNESDAY 20141210

In 6 minutes…

Work up to "90 second” 1 RM SUMO-Stance Deadlift

Must be SUMO STANCE - DEMO VIDEO

“90 second” 1 RM - Make sure you thoroughly warm up (10 minutes), then work up to a heavy set of five, then a heavy set of three before moving to your 1RM attempts. How it works: Have all your weight ready, and you will be trying to find your 1 RM in 6 minutes, with an attempt every 90 seconds (5 total attempts).

Looks like:

0:00 - Heavy 1 rep max attempt...
1:30 - Heavier 1 rep max attempt...
3:00 - Heavier 1 rep max attempt...
4:30 - Heavier 1 rep max attempt...
6:00 - Heaviest 1 rep max attempt...

It may not represent your true 1 RM, but it is a good test. It calls on your physical readiness and ability with short rest periods and high CNS demand. Don’t mess around with this one. An attempt starts at exactly each 90 second mark. If you aren’t ready, you miss an attempt and pick it up at the next one. 

Then…

5 x 10 barbell row. Heavy enough for 10 reps but not light enough for 11 reps (scale as needed) 

POWER OUTPUT

Every minute on the minute for 20 minutes

Odd minutes – 5 Pull-ups
Even minutes – 10 Burpees

*Pick scaling based off your ability: Scale pull-ups as needed; chair, band, etc. No kipping. 

Friday 20150102

Interval

Every 3 minutes on the 3 minute for 10 rounds (30 minutes)

6 reps, Push Press @ 95 lb.
20 reps, Kettlebell Swings @ 35 lb.
12 reps, Weighted Sit-ups @ 35 lb.
10 reps, Squats (air squats)

If you cannot complete the work in three minutes, complete the above sequence 6 times, or 6 rounds for time.

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: Scale if needed

Wednesday 20141231

Strength

Back squat  5 sets of 3 reps with 90 sec rest

~Rest 3 minutes~

Power snatch 5 sets of 3 reps with 90 sec rest

~Rest 3 minutes~

Front squat 3-3-3-3 @ 80% with 1 min rest

~Rest 3 minutes~

Knees to elbows 10 reps every minute on the minute for 10 minutes

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed