5.22.18

Tuesday

Gymnasty Strength

Every 1:30 for 9 minutes (3 rounds each)

I1) 8 Tempo Pullups

I2) 8 Tempo Pullups

Tempo = 2 seconds top, 2 seconds bottom


MetCon

4 rounds (24 minutes)

Rx

0:00-1:00

9 Toes to Bar + 6 Chest To Bar Pullups + 3 Bar Muscleups

1:00-2:00

50 dubz

2:00-6:00

Run 800 meters

Scaled

0:00-1:00

9 knees to elbows + 6 pull-ups/ring rows + 4 dips/pushups

1:00-2:00

40 seconds struggle unders

2:00-6:00

Run 600 meters / Row 750 meters

5.21.18

Monday

Last Week of 4x10 thank the lort!

0:00-12:00

Build to Front Squat Heavy Single

12:00-28:00 Every 4:00x4

10 Front Squats at 66%

10 Strict HSPU or OH Press


MetCon

100 Wall Balls for Time


8 minute cap

You only have to do 13 reps every minute to finish under the cap. #GTBO

5.19.18

Saturday

Skill

Pistol Squats

Teams of 4

Row 8000 meters

Rotate athletes every minute between

1) Row

2) Burpees (wheel of destiny)

3) 6-12 pistols (or progression)

4) rest

Go HARD each minute on the row. Athletes should clear the rower by :55 each minute.

5.18.18

Friday

Oly Work

8 minute EMOM

Slow Snatch + OHS

Start at 64%. Build by feel. Fail = 6 burpees

For slow snatch, think 2 second pull from the floor to your hip then aggressively jump and pull yourself under the bar.

MetCon

10-8-6-4-2

Overhead Squats 185/125 lbs

Ring Muscleups

15 minute Cap

 

Buyout

Tabata Hand Release Pushups

5.17.18

Thursday

Skill

Row Technique

Positions, sequence, and cadence.

5-8 rounds (10 minutes)

Rowling to 100 meters

The goal of Rowling is to get exactly 100 meters. For every meter over or under perform 2 cartwheels (1/side)

20 minute Tabata Recovery Flow

5.16.18

Wednesday

Strength

0:00-6:00 EMOM

Power Clean + Hang Clean at 74%+

Build by feel. Fail = 6 burpees

6:00-8:00 Rest / Add Weight

8:00-12:00 EMOM

1 Traditional Deadlift at 84-86-88-90% of your deadlift



MetCon

For Time

50 American Swings 32/24kg

50 box jump overs

50 toes to bar

50 wall balls

Every 2 minutes stop and do 50 double unders or 40 seconds struggle unders

18 min Cap

5.15.18

Tuesday

Gymnasty Strength

Every 90 seconds x 4 each (12 minutes)

M1: 7 Tempo strict pull-ups (2 seconds top, 2 seconds control down, no pause at botttom)

M2: 7 tempo dips (2 seconds top, fast down, 2 seconds bottom)

MetCon

3 rounds for time

800 meter run

10 bar muscleups

15 HSPU

25 foot handstand walk

24 min cap

Scaled Version

3 rounds

Run 800m

10 pull-ups, ring Rows, or jumping pullups

10 dips, ring pushups, or pushups

15 pike pushups

3 wall walks

5.14.18

Monday

0:00-12:00

Build to Front Squat Heavy Single

12:00-26:00

Every 3:30 x 4 rounds

10 Front Squats @ 64% 1RM

10 Strict HSPU or OH Press


MetCon

Every 3 minutes for 3 rounds

10 DB Facing Burpees

Max effort Dumbbell Thrusters 50/35 lbs

Your score is the number of unbroken thrusters each round. 

Go hard and fast. #GTBO

5.12.18

Saturday

Team Mini Murph

Teams of 3

Run to 6th floor together 3x. After first trip go all the way to ground floor.

120 pullups

Run to 6th floor together

240 push-ups

Run to 6th floor together

480 squats

Run to 6th floor together 3x

All RUN TOGETHER. Pullups, push-ups, and squats can only begin when all teammates are present. One athlete works at a time. Divide work as equally as possible between teammates.

If you have a weight vest, wear it.

5.11.18

Friday

Oly Work

8 minute EMOM

Slow Snatch Pull + Hip Snatch + OHS

Start at 62%. Build by feel. Fail = 6 burpees


MetCon

0:00-5:00

2 RFT

5 right arm KB Power Snatch

10 right arm OHS

5 left arm KB Power Snatch

10 left arm OHS

5:00-10:00

2 RFT

15 toes to bar

15 ring dips

10:00-15:00

For Time

2-4-6-8-10

Goblet Lunges

Burpees over KB

5.10.18

Thursday

Skill

Handstand Walk


24 minute Tabata Recovery Flow

5.9.18

Wednesday

Strength

0:00-8:00 EMOM

Power Clean + Hang Clean at 72%+

Build by feel. Fail = 6 burpees

8:00-10:00 Rest / Add Weight

10:00-14:00 EMOM

2 Traditional Deadlift at 82% of your deadlift


MetCon

21-15-9-6-3

Dumbbell Hang Squat Cleans 50/35

HSPU

*Start with and EMOM 3 DB Thrusters

Follow Open standard for HSPU (kick up before first rep).

13 minute cap

5.8.18

Tuesday

Gymnasty Strength

10 minute EMOM

M1: 6 Tempo strict pull-ups (3 seconds top, 3 seconds control down, no pause at botttom)

M2: 6 tempo dips (3 seconds top, fast down, 3 seconds bottom)

Sub Banded Pull-ups, Banded Pull Downs, or Feet Up Ring Rows for pullups

Sub Ring Push-ups, Regular/Knee Push-ups, or Box Dips with Feet on Floor. MUST CONTROL FULL ROM ESPECIALLY AT BOTTOM


MetCon

Every 4:00 for 24 minutes alternate between

A)

15 burpees jump to 6” target

100 double unders

10 ring muscleups



B)

1000 meter row


C)

Run 800m

5.7.18

Monday

0:00-12:00

Build to Front Squat Heavy Single

12:00-24:00

E3MOM x 4 rounds

10 Front Squats @ 62%

10 Strict HSPU or OH Press

 

MetCon

For Time

75 Wall Balls

25 DB Snatch 50/35 lbs

50 Foot HS Walk / 6 Pike Around Box

10 min CAP

5.5.18

Saturday

Track Day! We’re meeting at Lincoln Park at 10am. Remember no regular class at the box!

Solo

4 rounds  (12 minutes)

Run 400m every 3 minutes

Record your splits

Partner WOD

8 rounds

400 meter relay + AMRAP

AMRAP

5 burpees

10 pushups

15 squats

Partner B starts w/ AMRAP. Partner A starts with 400m then tags Partner B to begin run. Partner A does AMRAP until Partner B tags him/her. Repeat until each athlete has run 400mx4.

5.4.18

Friday

Oly Work

8 minute EMOM

Snatch Pull + Hip Snatch

Start at 60%. Build by feel. Fail = 6 burpees

For the Snatch Pull, start on floor. Slow first pull engaging quads, keeping bar tight to legs, and chest up standing bar to hips. Pause. Then do Hip Snatch.



MetCon

20 minute EMOM

M1) 5 OHS From Floor at 70% snatch

M2) 8 bench press 60%

M3) 25-50 foot handstand walk / 3 pike around box

M4) 15-20 GHD or medball situps

M5) Rest

Buyout

Tabata Hand Release Pushups

5.3.18

Thursday

Active Recovery

20 minutes

1 mile run

Then AMRAP

10 KB Windmill

20 laterall wall ball

10 cartwheels

20 second side plank left

20 second side plank right

20 calorie row


15 minutes Mobility

5.2.18

Wednesday

Strength

0:00-8:00 EMOM

Power Clean + Hang Clean at 70%+

Build by feel. Fail = 6 burpees

8:00-10:00 Rest

10:00-14:00 EMOM

2 Traditional Deadlift at 80% of your deadlift

We will increase percentages each week.


MetCon

Intervals - Every 2:30 for 15 minutes (2 of each)

A)

15 DB Thrusters 50/35 lbs

10 DB Lunges

B)

15 Calorie Row

15 box jump overs

C)

15 Toes to Bar

15 Burpees jump to 6” target

Perform each couplet as fast as possible. The faster you work, the more rest you get!

5.1.18

Tuesday

Gymnasty Strength

10 minute EMOM

M1: 5 Tempo strict pull-ups (3 seconds top, 3 seconds control down, no pause at botttom)

M2: 5 tempo dips (3 seconds top, fast down, 3 seconds bottom)

We will increase reps by 1 each week on these movements.

Sub Banded Pull-ups, Banded Pull Downs, or Feet Up Ring Rows for pullups

Sub Ring Push-ups, Regular/Knee Push-ups, or Box Dips with Feet on Floor. MUST CONTROL FULL ROM ESPECIALLY AT BOTTOM


MetCon

20 minute EMOM

0:00-1:00 3-8 muscleups

1:00-2:00 30 second farmers carry AHAFA

2:00-5:00 400m Run + 50 dubz

4.30.18

Monday

New Hypertrophy Program. We will start each week with a heavy single followed by high volume squats at lower percentage. The goal is increased lean muscle mass and muscular endurance leading into the summer!

0:00-12:00

Build to Front Squat Heavy Single

12:00-24:00

E3MOM x 4 rounds

10 Front Squats @ 60%

10 Strict HSPU or OH Press

Athletes have 3 minutes to complete 10 squats and 10 presses. Load will increase each week.



MetCon

For Time

50 wall balls 20/14 lbs

50 DB Snatch 50/35 lbs

50 Foot Handstand Walk

10 minute CAP