FRIDAY (12 FEB 2016)

Warm-up
-2-3 Min Active
-Focus Stretching On:
   -Hip Mobility
   -Shoulder Mobility (PVC Pipe)
   -Over Head stability


STRENGTH / SKILL (Snatch)

Each rep is from floor to OH / then mid thigh to OH (without setting bar down).  If workout calls for multiple, set bar down between reps (no more than 10 sec).

-4 (of above) at 55% 1RM snatch
-3 @ 65%
-3 @ 70%
-2 @ 75%
-2 @ 80%
-1 @ 85%


WOD

15 MIN ARMAP

10 x OHS (95#)
15 x Pull-ups  (Scale to 10 x Chest to bar if able...hard to do in 3rd floor weight room though)
20 x Push-ups




THURSDAY (11 FEB 2016)

Warm-up Focus:
-2-3 Min Row
-Inch Worms
-Air Squats
-Lower back stretching
-Glute / Hamstring stretching.



STRENGTH / SKILL (Deadlift).

(8 Second deadlifts)
4 x 4 x 4 x 4 x 4

*Start the deadlift, taking 4 seconds to reach full extension and 4 seconds to return to the floor.  Focus on maintain proper body position / not rounding back or shoulders, throughout.  Start with low to moderate weight and increase as able.


WOD

20 MIN AMRAP

-2000m Row Buy-In

Then with remanning time
AMRAP of
30 x KBSnatch (53/35)
30 x Box Jump (24/20)
30 x Wall Ball (20/14)  (10'/9')


WEDNESDAY (10 FEB 2016)

Warm-up focus:
-2-3 Active W/U
-Hip stretching
-Lat / Tri stretching.
-PVC Pipe stretching.
-W/U with empty barbell.


SKILL (Split Jerk from Rack)
-Warm up with bar / then low weight

-5 x Split Jerk @ 55%
-5 x SJ @ 60%
-5 x SJ @ 65%
-3 x SJ @ 70%
-3 x SJ @ 75%

*Lower weight if working on SJ
*Sub to Push Jerk if necessary

STRENGTH (Clean & Jerk).
- In 5-6 jumps: Work to establish 1RM Clean & Jerk.

*If clean and or jerk is still being developed, lower weight and work on form.


WOD

7 MIN AMRAP
5 x Burpee Pull-ups (High: Sub Bar Muscle-ups / Low: Sub just burpees)
10 x Push-ups        
15 x Air Squats       (High:  Sub Toes 2 Bar / Low: No Sub)








TUESDAY (09 FEB 2016)

5-7 Min Warm up:
-2-3 Min active movement
-10 lunges FW & BW
-15 Air Squats
-10 Push-ups
-10 Bottom to bottom push-ups.


STRENGTH (Bench)
-6x6 Flat Bench (Use 85%-95% 5RM).


WOD:

For Time (In any order and broken up as needed)

-300 Double Unders (Sub 2x Regular Jump Ropes)
-50 GHD (Sub 2x Regular sit-ups)
-50 Plate Push-Ups* (Sub 2x Regular Push-ups)

*Plate Push Up = Set up 2x 45# bumper plates about 12" apart.  Do an explosive push-up on the floor, pushing yourself off the ground and landing on the plates.  Repeat this on the plates landing back on the ground.  Think clapping push-ups, but rather than a clap just transition on and off the 45# bumper plates...still ensure to reach 90 degree with arms.


FINISHER (If able & time allows)
-Flat Bench: As Many rounds as possible of 65% of max weight benched in 6x6.
-2 Min Rest
-Flat Bench: AMRAP of 60% of 6x6 weight.
-90 Second Rest
-Flat Bench: AMRAP of 55% of 6x6 weight.


MONDAY (08 FEB 2016)

Warm-up:

5-7  Minute Warm-up
-2-3 Min active movement (running, rowing, biking)
-5 Inch worms
-Air Squats
-Hip Stretching

STRENGTH (Hang Power Cleans):

6x6 (Start about 55% to 65% 1RM).

After warm up, conduct 6 hang power cleans, returning to hang position each time (don't put bar down).

Increase weight as necessary / able.


WOD:
Row 500m
50 Sit-ups
Row 1000m
30 Sit-ups
Row 2000m
20 Sit-ups.

-If able conduct GHD sit-ups...you will have to run from Rower (62' Cardio Room) to GHD (3rd floor weight room).









FRIDAY (05 FEB 2016)


  • Bear Complex:

  • 5 Rounds For Load
  • 7 unbroken sets of:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press
Each of the 5 movements is a repetition. Complete all 5 reps for 1 set or sequence. Do this 7 times, unbroken (without letting go of the bar, or resting it on the ground) for 1 round. Complete 5 unbroken rounds. Increase the weight and rest as needed between each round. Score is max weight used for your 5th unbroken round.
See Videos for Details:
https://www.youtube.com/watch?v=Laa7BJHJWrw
Recommended Weights:
Beginner: (65/45)
Proficient: (95/65)
Competitor: (135/95)



THURSDAY (04 FEB 2016)

Aerobic Intervals: 4-5 rounds of (3-5 minutes work w/ equal rest).

Warmup as appropriate:

Run, row, bike, or swim

Conduct a moderate warm-up and then work at 70% - 80% maximal effort
for 3-5 minutes.  Take rest equal to time of work.

If running 800m to 1200m will fall in the 3-5 min window.

Try to keep an even pace regardless of activity.