Thursday 10/18/2018
Oct
18
5:30 AM05:30

Thursday 10/18/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

1500 m Partner row, Tabata style

Workout Warmup:

10 min Alternating EMOM

4 Turkish Get-ups (two each arm)

Max effort L Hang from PU Rig(arms at 90 degrees if able)

Workout:

5 min AMRAP

20 Double-Unders

10 Air Squats

Rest 1 minute

5min AMRAP

5 Burpees

10 Box Jumps (24″/20″)

Rest 1 minute

5 min AMRAP

10 Sit- Ups

10 Push-Ups

Lift and Skill:

Make up a lift and skill you missed this week

View Event →
Friday 10/19/2018
Oct
17
11:00 AM11:00

Friday 10/19/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

150m row sprint

10 RKBS, Heavy

10 Goblet squats

10 Pushups, one hand on KB

Workout Warmup:

Take 10 min to get your DL and Bench press warmed up.

Workout:

Old School Garage WOD (Total Meathead)

20 min Alternating EMOM

1 Deadlift: @90%+ of 1 RM (or 3@ 80%+)

2 Bench Press @90%+ of 2 RM

On the minute for 20 Minutes

Half of class will start on Bench the others on DL.

Pair up and share bars if you can.

Dead lifters will lift 1st on the min, than will spot the Bench pressers who will lift on 1:20.

Coaches, please note weight lifted for each athlete on whiteboard.

Lift

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Jump & Land Drill x 45 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
*Set 6 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 85% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 90-93%

D.
Three sets of:
Front Rack Barbell Lunge x 6 reps each leg
Rest 30 seconds
Seated 1-Arm Dumbbell Shoulder Press x 10 reps each arm
Rest 30 seconds

Skill:

10 min of MU Practice

View Event →
Wednesday 10/17/2018
Oct
17
5:00 AM05:00

Wednesday 10/17/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

2 rounds of:

80’ waiters walk, switch arms at 40’

10 OH lunges w/KB, 5 each leg

10 KB Snatches, 5 each arm

10 KB sit ups, extended arm

Workout warmup:

Complex of 1 power snatch+1squat snatch+1 snatch balance

On the minute for 10 minutes working on technique

Workout:

For Time:

150 Meter Run, 21 Power Snatches 95/65, RX+ 115/75

150 Meter Run, 21 Overhead Squats 95/65, RX+ 115/75

150 Meter Run, 15 Power Snatches

150 Meter Run, 15 Overhead Squats

150 Meter Run, 9 Power Snatches

150 Meter Run, 9 Overhead Squats

Sub 150 Row for 150 m run still RX

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 1 rep

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%

B.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Sets 5-7 = 1 rep @ 90-95%

C.
In 18 minutes, establish a 1 Rep Max Deadlift

D.
Four sets of:
Hip Extension on GHD Machine x 6 reps
Hanging Leg Raises x 6 reps
Rest 30 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Skill:

Do D section of O lift.

View Event →
Tuesdsay 10/16/2018
Oct
16
5:00 AM05:00

Tuesdsay 10/16/2018

Warmup:

500 m row

Mobility:

dynamic stretch/CS

B warmup:

2 rounds of

10 KB thrusters

10 kb swings

10 KB situps

Workout warmup:

This will be a longer workout so take 5-8 min to warm up thrusters to workout weight and warmup Pullups.

Workout:

HOLBROOK, last done 12/5/2017

10 Rounds For Time

  • 5 Thrusters 95/65, Hero, 115/75

  • 10 Pull-Ups

  • 100 meter Sprint

  • 1 minute Rest

  • US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

    He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Endurance:

10 Rounds For Time

  • 10 wallballs

  • 10 Pull-Ups

  • 150 meter sprint

  • 1 minute Rest

Lift:

Bench Press

5x3 @85%+

Skill:

200 DU’s

one rope climb on the minute until you complete 200 DU’s

Start with rope climb.

View Event →
Monday 10/15/2018
Oct
15
5:00 AM05:00

Monday 10/15/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B Warmup:

Barbell warmup, then:

Warm up power cleans to your workout weight

Workout warmup:

Front Squats, On the three minutes,

3x10 at 50%ish

Workout:

8 min AMRAP

Two power Cleans 135/95, RX+185/125, RX++225/155

Four HSPU, RX+Strict

150 m run

View Event →
Sunday Funday 10/14/2018
Oct
14
8:30 AM08:30

Sunday Funday 10/14/2018

Warmup:

10 min alternating EMOM

10 ball slams

10 Russian twists w/slamball

Workout:

2 Rounds for Time

Marathon

  • 400 meter Run

  • 26 Hand Release Push-ups

  • 400 meter Run

  • 26 Kettlebell Swings (24/16kg)

  • 400 meter Run

  • 26 Sit-ups

  • 400 meter Run

  • 26 Deadlifts (75/55 lb)

  • 400 meter Run

  • 26 Air Squats

  • 400 meter Run

  • 26 Box Jumps (24/20 in)

View Event →
Saturday 10/13/2018
Oct
13
7:00 AM07:00

Saturday 10/13/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

Coaches choice

Workout warmup:

50 partner pullovers, each

250 m row

Warmup T2B

Workout:

With a partner, alternate movements for 10 rounds

15 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

5 Burpee Box Jump-Overs 24/20

View Event →
Friday 10/12/2018
Oct
12
5:00 AM05:00

Friday 10/12/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B Warmup:

250 m row sprint

15 RKBS, heavy

15 goblet squats

15 SDHP, heavy

15 weighted situps

10 push ups

set of strict pull ups

set of ring dips, kip if you can

Workout warmup:

5x3 dead lifts working up to heavy triple.

Workout:

For Time:

30-20-10

Cal. Row

Deadlift 155/115, RX+ 185/125, RX++ 225/155

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Drop to Split x 5 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 12 minutes (4 sets):
Clean + Clean & Jerk

*Set 1 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 2-3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 90% of 1-RM Clean & Jerk

At the 13 minute mark…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 92.5% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 1 rep @ 90%

D.
Three sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Seated 1-Arm Dumbbell Press x 10 reps each arm
Rest 30 seconds

(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)

Skill:

Max set of MU’s in 5 min

150 DU’s

View Event →
Thursday 10/11/2018
Oct
11
5:30 AM05:30

Thursday 10/11/2018

Warmup:

500 m row or 400m row

Mobility:

CS/Dynamic stretch

B Warmup:

50 partner pullovers

Alternate sled pushes with partner, up and back on turf =1 rep. Four rounds

Workout warmup:

9 min alternating EMOM

Set of strict Pullups

Set of kipping dips

15 GHD sit ups or V ups

Workout:

Every 6 minutes, for 24 minutes (4 sets):

25/18 Calories row

15 Burpee Box Jump-Overs (24″/20″)

150 Meter Run

20 Single-Arm DB Overhead Walking Lunges (35/25 lbs – 10 steps each side)

Lift and skill:

Make up a lift and skill you missed this week

View Event →
Wednesday 10/10/2018
Oct
10
5:00 AM05:00

Wednesday 10/10/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

With an empty bar

8 Romanians, 8 bent over rows, 9 alternating presses, 8 good mornings.

rest then 5 back squats, 5 OH squats, 3 snatch balances

rest then 5 hip snatches, 5 hang snatches

Workout warmup:

Overhead squats, sub front squats if you cannot do OHS.

5x5 starting at 50% working up to a heavy-ish set of 5.

Workout:

5 rounds for time of:

7 SDHP 95/65

30 Air Squats

7 Handstand Push Ups (rx+strict)

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause in catch position + Power Jerk with a 2 second pause in catch position

*Sets 1-3 = 2 reps @ 75% of 1-RM Clean
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean

B.
Every 90 seconds, for 10:30 (7 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Sets 4-7 = 1 rep @ 85%

C.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 3 reps @ 70-75%

D.
One Set of Tabata:
V-Ups
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Skill:

Do D of lifting program

View Event →
Tuesday 10/9/2018
Oct
9
5:00 AM05:00

Tuesday 10/9/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

150 m run

150 m row

25 jumping jacks

25 mountain climbers

25 air squats

5 strict pullups

10 pushups

Workout warmup:

5x3 Power cleans working up to a heavy triple.

Workout:

Guadalupe, benchmark wod.

Five 3-minute AMRAPs in 19 minutes

  • AMRAP in 3 minutes

  • 3 Power Cleans (135/95 lb)

  • 6 Push-Ups

  • 9 Knees-to-Elbows

  • 1 minute Rest, then repeat (5 times total)

Lift:

Bench press

5@75%+3@85%+3@85%+max set @ 70%

Skill:

5 rounds of max set of:

strict pullups

Kipping ring dips

View Event →
Monday 10/8/2018
Oct
8
5:00 AM05:00

Monday 10/8/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Take 7 minutes to warm up front squat, then:

Workout Warmup:

Front Squat

Every 3min for 18min

7 at 60%

5 at 70%

3 at 80%

7 at 65%

5 at 75%

3 at 85%

Workout:

100 DU’s Buy in

21-15-9

Power snatch 95/65. RX+ 115/75, RX++ 135/95

Lateral Bar over burpees

500 m row cash out

Lift:

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Followed by….

Every 90 seconds, for 6 minutes (4 sets)
Snatch Balance + Overhead Squat

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 90 seconds, for 6 minutes (4 sets):
Snatch with a 2 second pause just below knee

*Set 1 = 1 rep @ 80% of 1-RM Snatch
*Set 2 = 1 rep @ 84% of 1-RM Snatch
*Set 3 = 1 rep @ 87% of 1-RM Snatch
*Set 4 = 1 rep @ 90% of 1-RM Snatch

At the 8 minute mark…

Every 2 minutes, for 8 minutes (4 sets):
Snatch x 2 reps @ 80%

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 4 reps

*Sets 1-2 @ 95% of 4RM weight
*Sets 3-4 @ 90% of 4RM weight

D.
Four sets of:
Pull-Ups x 6 reps
Glute Ham Raises x 6-8 reps
Rest 60 seconds

Skill:

HSPU, 10 strict, 20 extended range, 30 kipping flat.

View Event →
Sunday Funday 10/7/2018
Oct
7
8:30 AM08:30

Sunday Funday 10/7/2018

Warmup:

10 min alternating EMOM

Sled push, up and back on turf. 40lb on sled

150 m row

Workout:

8 min AMRAP

100 yard Single Arm Farmers Carry, one KB 32/24

400m run

20 Ball Slams

rest 2 min

8 min AMRAP

150m Slam Ball Run

15 Hand Release Push-ups

20 Ab Mat Sit-ups

rest 2 min

8 min AMRAP

40 Double Unders

12 Russian KBS 32/24kg

8 Toes 2 Rings or GHD sit ups

Scoring: Rounds + Reps

View Event →
Saturday 10/6/2018
Oct
6
7:00 AM07:00

Saturday 10/6/2018

Warmup:

500 m row or run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

1500 m partner row, Tabata style.

Workout:

20 min AMRAP

Teams of 2

60 KB push press 20/12kg (double)

2 Sled Push, white line to white line on turf (180lbs/135lbs). 1 rep= up and back

100 KB Swings (20 kg/12kg)

2 Sled Push

60 KB push press 20/12kg (double)

One partner works at a time, partition reps as evenly as possible. Each partner will push sled.

View Event →
Friday 10/5/2018
Oct
5
5:00 AM05:00

Friday 10/5/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

250 m row, then:

Two rounds of

10 KB thrusters

10 SDHP

10 swings

5 strict pull ups

Workout Warmup:

Bench press or strict press

Warmup to 75% then:

5x3 @ 85%

Workout:

12 min AMRAP

2 Push Presses 95/65, RX+115/75, RX++135/95

2 pullups

2 Box Jump Overs (24/20)

4 Push Presses (115/75)

4 pullups

4 Box Jump Overs (24/20)

….

Reps increase by 2 for each round.

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2:30, for 12:30 (5 sets):
Clean + Clean & Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 5 = 1 rep @ 85% of 1-RM Clean & Jerk

At the 14 minute mark…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps @ 87.5%

D.
Three sets of:
Front Rack Barbell Lunge x 6 reps each leg
Rest 30 seconds
Bench Press x 10 reps
Rest 60 seconds

*Weights should be challenging but not maximal. Aim for 2 heavy working sets each.

Skill:

View Event →
Thursday 10/4/2018
Oct
4
5:30 AM05:30

Thursday 10/4/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

50 partner pullovers

400 m run

Workout Warmup:

150 m Slam ball toss. Two handed over head, between the legs, forward facing, overhead backwards.

Workout:

3 rounds, 1 min per station, of:

Air Squat

Push-up (hand release)

Row (calories)

AbMat Sit-up(palms on ground)

Rest 1 min

Score is total reps.

Endurance:

4 rounds, 1 min per station, of:

Air Squat

Push-up (hand release)

Row (calories)

AbMat Sit-up (palms on ground)

Rest 1 min

Lift and skill:

Make up a lift and skill you missed this week.

View Event →
Wednesday 10/3/2018
Oct
3
5:00 AM05:00

Wednesday 10/3/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 m run

150 m row

25 jumping jacks

25 mountain climbers

50 single unders

25 lunges

15 pushups

Workout Warmup:

Take 7 min to set up station and warmup movements.

Workout:

18 min alternating EMOM

30 Double Unders

4 Muscle-ups, (Scale, 10 Ring Rows)

12 Alternating DB Snatches 50/35

Lift:

Wednesday (Session Two)
A.
In 17 minutes, establish a 1-RM Power Snatch

B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the catch

*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk

C.
In 12 minutes build to:
Deadlift x 2-3 reps @ 90% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 5 reps @ 60%

Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.

D.
Four sets of:
Hip Extension on GHD Machine x 6 reps
Prone Plank x 45 seconds
Rest 30 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Skill:

Four sets of:
Hip Extension on GHD Machine x 6 reps
Prone Plank x 45 seconds
Rest 30 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

View Event →
Tuesday 10/2/2018
Oct
2
5:00 AM05:00

Tuesday 10/2/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 air squats

10 push ups

10 V-ups

Workout warmup:

10 min alternating EMOM of:

3 thrusters working up to workout weight

Pullup warmup, RR, T2B, PU, C2B, BMU or strict PU

Workout:

Paul Keating

This Firefighter Hero WOD from 555 Fitness is dedicated to Paul Keating, FDNY, Ladder 5, who was killed on September 11, 2001 in the terrorist attacks on the twin towers in New York City.

Firefighter Paul Keating, known as "Paulie," was awakened in his Cedar Street apartment in Manhattan when the first plane crashed into the World Trade Center. He called his sister to tell her he was OK. He could see debris and glass flying around, and he told her that he was going around to the firehouse behind his building. "I'm going to the World Trade Center to help my brothers," he said. That was the last they heard from him. He is among the thousands missing.

AMRAP in 10 minutes

  • 5 Thrusters (115/75) RX+(135/95 lb)

  • 7 Kettlebell Swings (24/16kg) RX+ (32/24 kg)

  • 10 Toes-to-Bars

Lift:

Dead lift

7x3 @ 85%

Skill:

150 DU’s, every time you break do 5 kipping ring dips

View Event →
Monday 10/1/2018
Oct
1
5:00 AM05:00

Monday 10/1/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

10 KB snatches

10 KB squat cleans

150 m run

150 m row

Workout warmup:

Front squat, 5@65%, 5@75%, max set@85%, 10 reps@85%

Workout:

8 min Amrap

8 Cleans 135/95, RX+155/105, RX++185/125, RX+++225/155

150 m run

Lift:

Skill:

View Event →
Sunday Funday 9/30/2018
Sep
30
8:30 AM08:30

Sunday Funday 9/30/2018

Warmup:

Coaches choice

Workout:

Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
20 Walking Lunges, Bumper overhead. 45/25lb
10 Ring Rows

5 Burpees
400 Meter Run

Cash out:

1 mile run or 2000/1600 m row

Finishers will do 7 burpees on the minute until the last athlete finishes.

View Event →
Saturday 9/29/2018
Sep
29
7:00 AM07:00

Saturday 9/29/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

With empty barbell

10 Romanian DL

10 bent over rows

10 alternating strict presses

10 good mornings

5 over head squats

3 snatch balances

5 hang power snatches

Workout warmup:

Sled relay, Teams of three or more.

7 min AMRAP, partners push sled to far side of turf and other partner returns sled to 3rd partner and repeat for 7 min.

Workout:

Two rounds for time

Partner workout, one partner works at a time.

1200m Row

100 Air Squats

40 Power Snatches (95/65lb)

30 Push-up (hand release)

20 box jump overs (24"/20")

View Event →
Friday 9/28/2018
Sep
28
5:00 AM05:00

Friday 9/28/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of

10 air squats

10 push ups

10 V-ups

Workout warmup:

Bench press

5@75%-3@80%-3@85%-max set at 65%

Workout:

For time:

Run 150m

15 Front Squats 115/75, RX+ 135/95

15 Kettlebell Swings 24/16kg

Run 150m

12 Front Squats

12 Kettlebell Swings

Run 150m

9 Front Squats

9 Kettlebell Swings

Run 150m

6 Front Squats

6 Kettlebell Swings

Run 150m

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

Immediately followed by…

Every 2 minutes for 6 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 12 minutes (4 sets):
2 Cleans + 2 Front Squats + 1 Jerk

*Sets 1-2 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)

At the 13 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk

C.
In 15 minutes, establish a 2 Rep Max Front Squat

D.
Three sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Behind The Neck Push Press x 6 reps
Rest 60 minutes

(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)

Skill:

5 rounds of :

10 kipping ring dips

15 GHD situps

View Event →
Thursday 9/27/018
Sep
27
5:30 AM05:30

Thursday 9/27/018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout warmup:

1500 m partner row, Tabata style

Workout and Endurance:

For time

150 meter run

15 Toes to Bar

150 meter run

30 DB Snatch 50/35lb

400 meter run

60 Double-Unders

400 meter run

30 DB Snatch

150 meter run

15 Toes to Bar

150 meter run

20 minute time cap

Lift and Skill:

make up a lift and skill you missed this week

View Event →
Wednesday 9/26/2018
Sep
26
5:00 AM05:00

Wednesday 9/26/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

10 WB

10 WB sit ups, pullover style

10 push ups

10 ring rows

Workout warmup:

10 min alternating EMOM of:

25 DU’s

PU warmup RR-T2B-Chin over-C2B-strict or BMU

Workout:

4 rounds for time of:

7 Bar Muscle-ups, or 7 strict PU, or 10 C2B, or 14 chin over

21 Burpees

42 Double Unders

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause just below knee + Power Jerk

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Clean + Power Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean + Power Jerk

B.
Every 2:30, for 15 minutes (6 sets):
Behind The Neck Split Jerk + Split Jerk

*Sets 1-2 = 1 rep @ 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Split Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Deadlift x 1 rep @ your 3-RM weight

*Note: If you do not know your 3-RM Deadlift, establish that today instead of doing these sets.

D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 10 reps
Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Skill:

Do D of O lift program

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Tuesday 9/25/2018
Sep
25
5:00 AM05:00

Tuesday 9/25/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

5x3 deadlifts working up to workout weight +

Workout:

“Paul Bunyan”

AMRAP 15:

60 Double Unders

30/21 Calorie row or bike

15 Deadlifts (225/155)

Lift:

Bench Press

5x5@80%

Skill:

10 min of bar and ring MU practice

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Monday 8/24/2018
Sep
24
5:00 AM05:00

Monday 8/24/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Take 10 min to do:

Barbell warmup, then:

3x3 power cleans working up to your workout weight

Workout warmup:

Front Squat

7 at 60%

5 at 70%

3 at 80%

7 at 65%

5 at 75%

3 at 85%

Workout:

150 Meter Run,

21 Power Clean (115/75)

150 Meter Run,

18 HSPU (9 strict) both rx

150 Meter Run,

15 Power Clean (115/75)

150 Meter Run,

12 HSPU (6 strict)

150 Meter Run,

9 Power Clean (115/75)

150 Meter Run,

6 HSPU, (3 strict)

Lift:

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat + Snatch Balance

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

At the 11 minute mark…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 87.5% of 1-RM Snatch

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 7 reps

*Sets 1-2 @ 92.5% of 7RM weight
*Sets 3-4 @ 87.5% of 7RM weight

*Note: If you do not know your 7RM Back Squat – Find that today instead of doing these sets.

D.
Four sets of:
Pull-Ups x 8 reps
Glute Ham Raises x 6 reps
Rest 60 seconds

Skill:

Do D of weight lifting program

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Sunday Funday 9/23/2018
Sep
23
8:30 AM08:30

Sunday Funday 9/23/2018

Warmup:

1 mile run or 2000/1600m row

50 partner pullovers

30 mountain climbers

Workout: Filthy 50

For Time

  • 50 Box Jumps (24/20 in)

  • 50 Jumping Pull-Ups

  • 50 Kettlebell Swings (16/12kg)

  • 50 Walking Lunges

  • 50 Knees-to-Elbows

  • 50 Push Press (45/35 lb)

  • 50 Back Extensions, (on GHD or Superman’s)

  • 50 Wall Balls (20/14 lb)

  • 50 Burpees

  • 50 Double-Unders

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Saturday 9/22/2018
Sep
22
7:00 AM07:00

Saturday 9/22/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

20 jumping jacks

20 air squats

20 mountain climbers

20 Flutter kicks, 4 kicks=1 rep

150 m run

10 push ups

Workout Warmup:

Six Turkish Get-Ups w/KB. 3 each arm. Work up to heavy KB.

Workout:

20 min AMRAP with a partner

30/21 Cal row

60 Dumbbell Snatches (50/35)

30/21 Calorie row

60 Ball Slams

150 m run Both partners run

split reps evenly…as possible.

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Friday 9/21/2018
Sep
21
5:00 AM05:00

Friday 9/21/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 kb snatches

10 goblet squats

10 push ups

5+ strict pullups

Workout warmup:

Bench press or strict press

5@ 75%-5@75%-3@85%-2@90%-1@100%

Workout:

5 Rounds For Time:

5 Chest to Bar (9 chin over)

10 Push Ups

15 Thrusters (75/55)

150 m run

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat

*Sets 1-2 = 3 reps @ 85%
*Sets 3-4 = 3 reps @ 80%
*Sets 5-6 = 3 reps @ 75%

D.
Three sets of:
Front Rack Barbell Lunge x 6 reps each leg
Rest 30 seconds
Bench Press x 10 reps
Rest 60 seconds

*Weights should be challenging but not maximal. Aim for 2 heavy working sets each.

Skill:

5 rounds of:

5 strict HSPU

5+strict PU, change grip each round

5+strict ring dips

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Thursday 9/20/2018
Sep
20
5:30 AM05:30

Thursday 9/20/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

3 rounds of

set of reverse grip pull ups

set of dips

15 V-ups or GHD sit ups

Workout warmup:

1500 m partner row, Tabata style.

Workout and Endurance

5 min AMRAP x 3. Three min rest between AMRAPS. Continue each AMRAP where you left off.

20 DB Snatches 50/35lb

20 Wall balls 20/14

20 Ball Slams 30/20

20 Sit ups palms on the ground

Lift and skill:

Make up a lift and skill you missed this week

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