Monday:
1 session today.
A. EMOM x 10 - Back Squat @85-87%
B. Clean x 3 + Jerk x 2 - build to heavy single in 15 minutes
C. AFAP
30 OHS (115/83)
60 Pullups
30 HSPU
60 Front Rack Walking Lunges (115/83)
Tuesday:
am:
A. Clean & Jerk - build to heavy Triple TnG
B. TGU - 20 reps light(er) in weight, position and stability focus
C. 200m Row x 6; rest :30 between; sustain
pm:
A1. Deadlift - hit a HEAVY 7 rep for the day; not failure point; build on this in 4 working sets of 7 following warmups; rest :20
A2. Muscle Ups 5-7 for men, 3-5 for woman ; rest 3 min x 4 sets
B.
10 Hang Power Cleans 155/103
10 Bar Lateral Burpees
20 Cal AD / 6 Cal Assault Bike
rest 5 min x 5 - GO GO GO !
Wed: OFF / Rest, mobilize and get ready for Thursday
Thursday:
am:
A.
:30 on hard
:30 on easy
x 12 minutes on Rower
+
immediately into 150 Double Unders
+
immediately into max effort 1k Row
pm: "test" Opens WOD from 2013
7 min to climb
A. 135/93 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/93 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/93 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/93 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/93 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/93 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Friday: Competitors Together for Team Training PM
am:
A. Front SqT - hit 10RM for the day; if its there go for a PR; no more than 3 attempts at the heavy stuff
C. 2500m Row at 1:58/2:08 Pace
pm: Team Training - 7:30pm
A. 5RM SqT Cleans; NOT TnG - right back on the bar!
B. Team WOD's (teams of 2 ; same gender)
1. "Team Angie"
rest for other heats
2. "chipper"
75 Front Rack Walking Lunges (185/123) (from rack)
150 Cal Row
Saturday:
A. #'d Pullups - climb to 5 & 3 RM for the day
B. #'d Ring Dips - climb to 4 & 2 RM for the day
C.
:30 on HARD on Assault Bike
:30 on Easy, 20m Shuttle Runs (10m down 10m back)
x 24 min
+
20 min of Mobility
Sunday: OFF Completely, ONLY Mobility & Recovery Work
Sunday, December 29, 2013
Sunday, December 22, 2013
12.23 - 12.29
De - Load week for all; also leading into "Arena Attack Competition" for those participating.
Dial in nutrition, sleep and recovery methods this week. Fight the urge to ADD. Enjoy the holidays, enjoy the rest and give those bodies a bit of rest going into January and a key part of the competition phase of the year.
Monday:
am:
:30 on HARD
:30 on Easy
x14 on Rower
+
20 TGU, alternating arms
+
4 rds @80%
400m row
30 double unders
20 db thrusters (35/25)
10 C2B
rest 4 min between
pm:
A. Back Squat - 3x3@75% 3x3@80%
B. Snatch - EMOM x 12 min - 2 reps, NOT TnG @75-80%
C.
AMRAP 12 @80&
3 Burpee Muscle Ups
4 HSPU
5 Cal Assault Bike
Tuesday:
A. Deficit CG Deadlift 4 x 2 @70%
B. Pendlay Row 5 x 5; ascending
C. EMOM x 16
odd: 8 Burpees AFAP
even: 8 kb SqT Cleans (53)
D. 3k Row @ 2:00/2:10 pace
Wed: OFF / Recovery
Thursday:
A. Snatch - climb up to 90%, followed by 3 x 2 @70%
B. Clean & Jerk - climb up to 85%, followed by 3 x 1 @70-75%
C.
10 minute amrap @ 80%
5 cal Assault / 20 on AD
10 kb swings 53/35
5 T2B
10 burpee box jumps overs (24/20)
-rest 4 minutes-
10 minute amrap @ 80%
30 Double Unders 150m Row
20 UB wall balls (20/14)
15 aBmat situps
Friday:
am:
:15 sec on Assault bike x 6; rest 2:30
B. Split Jerk - singles up to 75% speed and technique. 3 x 1 @75%
C. 2 rds - easy pace
1 Clean & Jerk (155)
2 Front Squats ^
3 Muscle Ups
4 Deadlifts
5 C2B * come down, shake out
6 T2B
7 KB Swings (light)
8 CG Pushups
9 Box Jumps (rebound and practice)
10 GHD Back Sit Ups
20 Double Unders
200m Row
Saturday:
20 min of Aerobic Work
+
Lots of Mobility
or "Arena Attack Competition" for those competing
Sunday: OFF Rest to get back into high gear on Monday
Dial in nutrition, sleep and recovery methods this week. Fight the urge to ADD. Enjoy the holidays, enjoy the rest and give those bodies a bit of rest going into January and a key part of the competition phase of the year.
Monday:
am:
:30 on HARD
:30 on Easy
x14 on Rower
+
20 TGU, alternating arms
+
4 rds @80%
400m row
30 double unders
20 db thrusters (35/25)
10 C2B
rest 4 min between
pm:
A. Back Squat - 3x3@75% 3x3@80%
B. Snatch - EMOM x 12 min - 2 reps, NOT TnG @75-80%
C.
AMRAP 12 @80&
3 Burpee Muscle Ups
4 HSPU
5 Cal Assault Bike
Tuesday:
A. Deficit CG Deadlift 4 x 2 @70%
B. Pendlay Row 5 x 5; ascending
C. EMOM x 16
odd: 8 Burpees AFAP
even: 8 kb SqT Cleans (53)
D. 3k Row @ 2:00/2:10 pace
Wed: OFF / Recovery
Thursday:
A. Snatch - climb up to 90%, followed by 3 x 2 @70%
B. Clean & Jerk - climb up to 85%, followed by 3 x 1 @70-75%
C.
10 minute amrap @ 80%
5 cal Assault / 20 on AD
10 kb swings 53/35
5 T2B
10 burpee box jumps overs (24/20)
-rest 4 minutes-
10 minute amrap @ 80%
30 Double Unders 150m Row
20 UB wall balls (20/14)
15 aBmat situps
Friday:
am:
:15 sec on Assault bike x 6; rest 2:30
B. Split Jerk - singles up to 75% speed and technique. 3 x 1 @75%
C. 2 rds - easy pace
1 Clean & Jerk (155)
2 Front Squats ^
3 Muscle Ups
4 Deadlifts
5 C2B * come down, shake out
6 T2B
7 KB Swings (light)
8 CG Pushups
9 Box Jumps (rebound and practice)
10 GHD Back Sit Ups
20 Double Unders
200m Row
Saturday:
20 min of Aerobic Work
+
Lots of Mobility
or "Arena Attack Competition" for those competing
Sunday: OFF Rest to get back into high gear on Monday
Saturday, December 14, 2013
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
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, December 8, 2013
12.9 - 12.15
12.9 - 12.15
Monday:
am:
:30 on HARD
:30 on EASY
x 18 min on rower
+
20 TGU - light weight
+
5 rds @80%
200m Row
10 burpees
pm:
A. Snatch High Pull + Hang Snatch + Snatch = build to single
B. 5 rds
5/4 Muscle ups
30' Front Rack Walking Lunge (155/108)
C.
1 min AD @60%
rest 1 min
1 min AD @90%
:30 rest
x 8
Tuesday:
A. 21-15-9
Power Cleans 135/93
bar lateral burpees
B. Front Squat 3x7 @75% across;rest as needed
C. 15-12-9 *treat as strength wod
Strict Pullups
Deficit HSPU
D. 3300m Row - establish a time
Wed:
am:
amrap 10 @80
5 burpees
5 pullups
10 box jumps (24) - step downs
rest 2
amrap 10 @80
10 cal AD
10 wall balls
10 t2B
Thursday:
am:
:15 max effort sprint
rest 2:30 x 10
+
10 min of Strict Pullup + Strict HSPU - work, low volume; low intensity
pm:
A. hit heavy single in Hang SqT Clean + TnG SqT Clean
B. hit heavy 5 Hang SqT Clean
C. Power Work - each wod AFAP
500m Row
40 unbroken wall balls
30 Box Jumps (24)
20 burpees
rest 10 min
500m Row
25 Deadlifts (225/153)
25 C2B Pullups
rest 10 min
500m Row
25 DB/KB SqT Cleans (53/35) 50-55db/40db
15/10 Muscle ups
Friday: map @light %; long
A. @80%
2k row
100 cal AD
50 no push up burpee box jump overs (24/20)
B. Push Press - hit 10rm for day
C. 90% of B for 1x10
D. 4x20 Weighted Situps (db)
E. RDL Work 3 rep work
Saturday:
A. Banded Partner Work
1 min on :30 off work
*bear crawl, sprints, leap frog, reverse run etc
B. Weakness Work
EMOM x 10-20; depending
*upper gymnastics focus & skill work
C. 2k row @z1
D. 10 min of TGU Work , hold positions, focus on stability
Sunday: REST
Monday:
am:
:30 on HARD
:30 on EASY
x 18 min on rower
+
20 TGU - light weight
+
5 rds @80%
200m Row
10 burpees
pm:
A. Snatch High Pull + Hang Snatch + Snatch = build to single
B. 5 rds
5/4 Muscle ups
30' Front Rack Walking Lunge (155/108)
C.
1 min AD @60%
rest 1 min
1 min AD @90%
:30 rest
x 8
Tuesday:
A. 21-15-9
Power Cleans 135/93
bar lateral burpees
B. Front Squat 3x7 @75% across;rest as needed
C. 15-12-9 *treat as strength wod
Strict Pullups
Deficit HSPU
D. 3300m Row - establish a time
Wed:
am:
amrap 10 @80
5 burpees
5 pullups
10 box jumps (24) - step downs
rest 2
amrap 10 @80
10 cal AD
10 wall balls
10 t2B
Thursday:
am:
:15 max effort sprint
rest 2:30 x 10
+
10 min of Strict Pullup + Strict HSPU - work, low volume; low intensity
pm:
A. hit heavy single in Hang SqT Clean + TnG SqT Clean
B. hit heavy 5 Hang SqT Clean
C. Power Work - each wod AFAP
500m Row
40 unbroken wall balls
30 Box Jumps (24)
20 burpees
rest 10 min
500m Row
25 Deadlifts (225/153)
25 C2B Pullups
rest 10 min
500m Row
25 DB/KB SqT Cleans (53/35) 50-55db/40db
15/10 Muscle ups
Friday: map @light %; long
A. @80%
2k row
100 cal AD
50 no push up burpee box jump overs (24/20)
B. Push Press - hit 10rm for day
C. 90% of B for 1x10
D. 4x20 Weighted Situps (db)
E. RDL Work 3 rep work
Saturday:
A. Banded Partner Work
1 min on :30 off work
*bear crawl, sprints, leap frog, reverse run etc
B. Weakness Work
EMOM x 10-20; depending
*upper gymnastics focus & skill work
C. 2k row @z1
D. 10 min of TGU Work , hold positions, focus on stability
Sunday: REST
Sunday, December 1, 2013
12.2-12.8
12.2-12.8
*Warmup Focus
A. Soss press
B. HS Walk
C. Core Holds
**Sessions: for double days. 1 and 2. Athlete dependent. If focus is breathing, make this your AM session. If movement or weight is issue currently, lets make that your am focus; or session 1.
Monday:
am / pm
1.
A. Snatch - climb to singles at 90%, shoot for 5 makes; plus volume leading up
B. Snatch - 5RM TnG (power or squat- move most weight)
C.
:30 on HARD
:30 on EASY
x 12 min on AD
2.
A. EMOM x 10
Odd: 20 unbroken Wall Balls
Even: 125m Row - GO!
rest 5 min
B. EMOM x 10
ODD: 4-6 Muscle ups
Even: 10 Russian KB Swings (heavy) 88/106 min…70 woman
C. Recovery Row - 7 min light
Tuesday: #'d + Map
A. Complex: Power Clean + Hang Power Clean x 2 + TnG Power Clean
B.
300m Row
25 Box jumps
20 Burpees
15 HSPU
Rest 6 minutes x 3
rest accordingly; recover
AMRAP 8
3 rds
15 Thrusters (95/63)
15 Pullups
then, remainder of time, establish a max weight for Power Clean + Split Jerk
Wed:
A. Recovery Day
Thursday: OH Stability Focus weightlifting + MAP
1.
A. OHS - 10RM for the day
B. Complex: Push Press - Back Rack Push Press + Front Rack Push Press x 2
C. Recovery Row
2.
A. Split Jerk - 10 min working on speed and position; weight NOT focus
B.
:30 max power cleans (115/83)
:30 max box jumps (24/20)
:30 max burpees
rest 5 min x 4
+
:30 max KB Swings (88/70)
:30 max DB Thrusters (45/35)
:30 max Cal AD
rest 5 min x 3
+
AMRAP 2
max reps Ground to Overhead (185/123)
*Rest the 5 minutes following last round of each section. So after 4th round of :30 workout above, rest 5 before starting the second :30 workout. Same with following that, rest 5 min between that and the AMRAP 2
Friday: Complex CP - heavy barbell + Power Work
A. Complex: SqT Clean + Front Squat x 3 + TnG SqT Clean
B.
@90%
30 Cal AD
20 Cal Row
10 Deadlift (275/185)
rest 5 minutes x 3
+
35 DU
25 Goblet Squats (70/53)
15 T2B
5 Muscle Ups
rest 5 x 3
*rest 5 minutes between these two parts above.
Saturday:
A. Back Squat 3x3 @85% of 1RM, 2x2 @90% , 2x1 @93%; rest 2:30 between
B.
500m Row @1:41 / 1:58
rest 3 x 8
C. TGU - spend 10 minutes, building in weight, alternating arms
D. Hand Balancing / Core Work
Sunday: Rest
*Warmup Focus
A. Soss press
B. HS Walk
C. Core Holds
**Sessions: for double days. 1 and 2. Athlete dependent. If focus is breathing, make this your AM session. If movement or weight is issue currently, lets make that your am focus; or session 1.
Monday:
am / pm
1.
A. Snatch - climb to singles at 90%, shoot for 5 makes; plus volume leading up
B. Snatch - 5RM TnG (power or squat- move most weight)
C.
:30 on HARD
:30 on EASY
x 12 min on AD
2.
A. EMOM x 10
Odd: 20 unbroken Wall Balls
Even: 125m Row - GO!
rest 5 min
B. EMOM x 10
ODD: 4-6 Muscle ups
Even: 10 Russian KB Swings (heavy) 88/106 min…70 woman
C. Recovery Row - 7 min light
Tuesday: #'d + Map
A. Complex: Power Clean + Hang Power Clean x 2 + TnG Power Clean
B.
300m Row
25 Box jumps
20 Burpees
15 HSPU
Rest 6 minutes x 3
rest accordingly; recover
AMRAP 8
3 rds
15 Thrusters (95/63)
15 Pullups
then, remainder of time, establish a max weight for Power Clean + Split Jerk
Wed:
A. Recovery Day
Thursday: OH Stability Focus weightlifting + MAP
1.
A. OHS - 10RM for the day
B. Complex: Push Press - Back Rack Push Press + Front Rack Push Press x 2
C. Recovery Row
2.
A. Split Jerk - 10 min working on speed and position; weight NOT focus
B.
:30 max power cleans (115/83)
:30 max box jumps (24/20)
:30 max burpees
rest 5 min x 4
+
:30 max KB Swings (88/70)
:30 max DB Thrusters (45/35)
:30 max Cal AD
rest 5 min x 3
+
AMRAP 2
max reps Ground to Overhead (185/123)
*Rest the 5 minutes following last round of each section. So after 4th round of :30 workout above, rest 5 before starting the second :30 workout. Same with following that, rest 5 min between that and the AMRAP 2
Friday: Complex CP - heavy barbell + Power Work
A. Complex: SqT Clean + Front Squat x 3 + TnG SqT Clean
B.
@90%
30 Cal AD
20 Cal Row
10 Deadlift (275/185)
rest 5 minutes x 3
+
35 DU
25 Goblet Squats (70/53)
15 T2B
5 Muscle Ups
rest 5 x 3
*rest 5 minutes between these two parts above.
Saturday:
A. Back Squat 3x3 @85% of 1RM, 2x2 @90% , 2x1 @93%; rest 2:30 between
B.
500m Row @1:41 / 1:58
rest 3 x 8
C. TGU - spend 10 minutes, building in weight, alternating arms
D. Hand Balancing / Core Work
Sunday: Rest
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