8.1.18

Wednesday

8 minute EMOM

Clean + Push Jerk + Split Jerk

Stay at 74%. Focus on speed and technique.


MetCon

Every 2:00 for 16:00 alternate between

A) 20 DB Box Stepovers 50/35 lbs

B) 25 toes to bar

C) 25 burpees

D) 20 strict HSPU


Score is total reps completed

7.31.18

Tuesday

Gymnasty Strength 9 minute EMOM

M1) 6 DB Bench AHAFA

M2) 6 strict/weighted pullups AHAFA

M3) 30-45 second upside down work at highest skill level. Choose from tripod, head/handstand, handstand walk, obstacle

Same weight as last week on bench and pullups


MetCon

Every 6:00 for 24:00 Alternate Between A&B

A) 1000/800m row + 100 dubz

B) 800m Run + 15  muscleups

Score is total number of dubz + muscleups


Scaling

Row: Cap work at 4:00

Dubz: 1:30 Struggle under practice

Run: 600m

Muscleups: 15 Pull + 15 Push (break into sets of 5)

7.30.18

Monday

Front Squat

0:00-12:00 Build to Heavy Single by Feel

12:00-18:00 E2MOM (3x3)

3 Tempo Squats at 72%

Tempo = 2 seconds down, 3 seconds pause in bucket position, up fast

MetCon

Retest 11/29/17

Wall Ball Jedi Mind Training

0:00-1:30

30 unbroken wall balls

1:30-3:00

28 unbroken wall balls

3:00-4:30

26 unbroken wall balls

4:30-5:45

24 unbroken wall balls

5:45-7:00

22 unbroken walls

7:00-8:00

20 unbroken wall balls

At 8:00

For every interval that you broke on wall balls or didn’t complete prescribed reps perform 8 burpees

7.28.18

Saturday

Teams of 3

Run 600m

6 rounds relay style

15 toes to bar

15 American KB Swings 32/24kg

Then Run 600m

9 rounds relay style

25 wall balls

25 foot handstand walk / 3 wall walks

Then Run 600m

7.27.18

Friday

Oly Work

0:00-3:00 EMOM

Muscle Snatch + Snatch Balance + 2 Sots Press

Start with empty bar. Add weight by feel.

3:00-6:00 Load Up

6:00-12:00 EMOM

Power Snatch 65%+

Pause in catch then ride down to squat. Build by feel.


MetCon

3 rounds

10 alternating DB Power Snatch 50/35 lbs

10 OH Lunge Right Arm

10 alternating DB Power Snatch

10 OH Lunge Left Arm

10 burpees


12 minute Cap (13 reps per minute)

7.26.18

Thursday

Row-ga

2 minutes row + 2 minutes flow for 28 minutes

Row at 70% effort. Keep strokes per minute <25. Focus on breathing and long powerful pulls


Yoga Flow

20 seconds on each movement back to back

1) Alternating Cartwheels

2) Up Dog to Down Dog Flow

3) Alternating Cossack Squats

4) Side Plank Right

5) Side Plank Left

6) Transition back to Rower


15 minutes mashing

7.25.18

Wednesday

8 minute EMOM

Clean + Push Jerk + Split Jerk

Stay at 72%. Focus on speed and technique.


MetCon

4 rounds

Run 600m

10 Strict HSPU

10 DB Box Stepovers 50/35 lbs


24 minute Cap

7.24.18

Tuesday

Gymnasty Strength 9 minute EMOM

M1) 5 DB Bench AHAFA

M2) 5 strict/weighted pullups AHAFA

M3) 45 second tripod/hand/headstand


MetCon

Unbroken Interval Challenge

Every 90 seconds for 4 rounds (18 minutes)

Alternate Between

A) 20 chest to bar pullups

B) 15 ring dips

C) 65 double unders


Cap work at 45 seconds each round

Perform 5 burpees for every broken set.

Double Unders may be broken but must be finished under 45 seconds.


Scaling

A) Pullups or Banded Pullups

B) Ring Pushups, Box Dips, or Hand Release Pushups

C) 45 seconds struggle unders (must perform burpees regardless)

7.23.18

Monday

New Squat Cycle. We will start each day building to a heavy single by feel followed by Tempo work at percentages focusing on staying tight, maintaining vertical torso, and aggressive drive from the bottom position

Front Squat

0:00-12:00 Build to Heavy Single by Feel

12:00-18:00 E2MOM (3x3)

3 Tempo Squats at 70%

Tempo = 2 seconds down, 3 seconds pause in bucket position, up fast


MetCon

Teams of 3

25–19-13

DB Thrusters 50/35 lbs

Row Calories

Go hard and unbroken. GTBO

7.21.18

Saturday

Teams of 3

Run 800m

Then 6 rounds Relay Style

10 DB Box Stepovers 50/35

10 burpees

Then Run 800m together

Then 9 rounds relay style

Row 18/15 calories

20 wall balls

Then Run 800m together

7.20.18

Friday

Oly Work

0:00-3:00 EMOM

Muscle Snatch + Snatch Balance + 2 Sots Press

Start with empty bar. Add weight by feel.

3:00-6:00 Load Up

6:00-12:00 EMOM

Power Snatch 60%+

Pause in catch then ride down to squat


MetCon

GSO WOD 1

30 OHS 100/70 lbs

10 toes to bar

20 OHS

20 t2b

10 OHS

30 t2b

10 minute Cap (you only have to do 12 reps per minute to finish under the cap. GTBO)



Buyout

Tabata Hand Release Pushups

7.19.18

Thursday

Cardio Fiesta

28 minutes at steady pace

800m run

10 windmill (5/side)

10 cartwheels

20 Cossack squats

20 second side plank right

20 second side plank left

1000m row

7.18.18

Wednesday

Oly Work

8 minute EMOM

Clean + Push Jerk + Split Jerk at 70%


Do not build in weight. Focus on speed and technical precision. Pause in split jerk catch 2 seconds.


MetCon

10-8-6-4-2

Hang Clean Ladder*

Strict HSPU

Burpees


Hang Clean Weights

Male Rx: 135-185-225-275-315

Female Rx: 85-115-145-175-205

Male Scaled: 95-135-155-185-205

Female Scaled: 55-65-75-85-95

7.17.18

Tuesday

Skill 6 min EMOM

M1) 65 Double unders / 45 seconds struggle unders

M2) 45 second freestanding Head/Handstand/Crow


3 rounds

800 meter run

10 muscleups

25 medball sit-ups

7/16/18

Monday

1RM Front Squat (25 minutes)

This is what we’ve been training for! #GTBO and fight for that PR!

Start with 2.5s or 5s on the inside of your barbell to set yourself up for a 5 lb PR. For example, if your 1RM is 295, put 2.5s on the inside so when you make your first 100% PR attempt the bar already has 300 on it.

5@50%

4@60%

3@70%

2@80%

1@85%

1@90%

1@95%

1@100%+

MetCon

Retest 4/23/18

Dumbbell C2B Fran

21-15-9

Thrusters 50/35 lbs

Chest to Bar Pull-ups

10 minute cap

7.14.18

Saturday

Teams of 3

Run 600m together

90 single arm DB Hang Power Clean & Jerk

120 box jump overs

Run 600m together

90 toes to bar

120 calorie row

Run 600m together


Athletes must perform reps at a minimum of 10

7.13.18

Friday

Oly Day

Snatch

0:00-6:00 EMOM

1 snatch @70-80%

6:00-12:00 Heavy Single by Feel


MetCon

20 minute EMOM

M1) 6 OHS @ 70% snatch

M2) 8 DB Bench Press AHAFA

M3) 18/15 Calorie Row

M4) 25 abmat sit-ups

M5) Rest

7.12.18

Thursday

Row-ga

2 minutes row + 2 minutes flow for 28 minutes

Row at 70% effort. Keep strokes per minute <25. Focus on breathing and long powerful pulls


Yoga Flow

20 seconds on each movement back to back

1) Reach up and back to Toe Touch

2) Up Dog to Down Dog Flow

3) Alternating Cossack Squats

4) Side Plank Right

5) Side Plank Left

6) Transition back to Rower


15 minutes mashing

7.11.18

Wednesday

Clean and Jerk

0:00-6:00 EMOM

1 c&j @70-80%

6:00-12:00 Heavy Single by Feel


MetCon

Every 3:00 for 18 minutes (3 rounds each)

A) 10 DB Box Stepovers 50/35 + 15 HSPU


B) 30 burpees


Perform each round as fast as possible and cap work at 2:00.

7.10.18

Tuesday

Skill: Kipping Pullup. Pick up where you left off last week

0-5: Focus on traditional Kip with exaggerated hollow and arch positons.

6-10: Focus on traditional kip and aim for chest to bar

11-15: Focus on Butterfly Technique

15+: Focus on Butterfly Chest to Bar


6 minute EMOM

1) 2-5 unbroken pullups at highest skill level

2) 40 second Freestanding Hand/Headstand (Crow Scaled)


MetCon

3 rounds

25 chest to bar pullups

50 double unders

800 meter run