Week of Aug 29 2016

Work same template as last week starting with...

Monday Aug 22, 2016

Friday Fun WOD, Aug 26, 2016

Deck of Cards 2 person Team WOD Hearts – burpees Spades – pullups
Diamonds – thrusters, 75#
Clubs – kettlebell swings, 55#
*Face cards (Jacks, Queens, Kings) - 10 reps *Aces - 11 reps *Joker - 25 toes to bar for both partners *Otherwise face value = # reps Flip over one card at a time. One person works while the other rests. Be the first to finish and record your time.

Thurs Aug 25, 2016

Oly 1) 10 minutes to work up to 2rm Snatch 2) 5 min EMOM: 3 Position Snatch (Hip, Hang, Floor) @85% from #1 Strength 1) Snatch Balance: work to a 3rm, 1X3@95%, 1X3@90% 2) OH Squat: 3x5 Accessory 3x 12 shoulder shrugs/rows 12 lateral raise 12 face pulls 12 front raise 45# plate

Tues Aug 23, 2016

Strength/Hypertrophy 1a) Back Squat: Work to a 5rm, 1X5@95% of 5rm, 1X5@90% of 5rm 1b) Bench Press: Work to a 5rm, 1X5@95%, 1X5@90% 2) Back Squat: 1x20 @55% - back off set 3) Bench Press: 3xME @55% 3301 tempo with 15s rest Accessory 1a) Barbell Lunges: 3x8 - heavy 1b) Incline DB Press: 3x8 work to a heavy 8 2a) Jerk Drives (with 3 count pause at bottom of dip): 3X3 @ 110-120% of max Jerk 2b) Flys: 3x10

Monday Aug 22, 2016

Moving to an Oly cycle for the next 4 weeks.
This is Mondays workout template

Oly 1) Power Snatch: work to a 3rm, then 1X3@95%, 1X3@90% 2) Power Clean: work to a 3rm, then 1X3@95%, 1X3@90% Strength/Hypertrophy 1a) Snatch Grip Deadlift: work to a 3rm, 1X3@95%, 1X3@90% 1b) 4X3 Snatch High Pulls from hang @ 110% (of max Snatch) up to sternum height 2) Deadlift: work to a 3rm, 1X3@95%, 1X3@90% 3) Deadlift Speedsets: 8x triples @75% on the minute Accessory 1a) Bent Over Rows: work to a 5rm (squeeze on pull), 1×5@95%, 1×5@90% 1b) 4x10 cable rows or DB rows 2) superset x3 5 weighted pullups 15 calf raises

Monday Aug 15, 2016

1. Snatch Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) 2. Back Squat 3x6 Across 3. Conditioning "Tiger Blood" 3 RFT: 400m Run 10 Clean and Jerks, 135/95 4. Strength Accessory 4 Giant Sets* of: 6 DB Bulgarian Split Squats, 8/ea. side 6 Weighted Chin ups 6 Close Grip Bench Press 6 Romanian Dead Lifts *A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.

Thurs Aug 11, 2016

1. Strength Conditioning 20 Cleans, 185 for time 2. Strength Conditioning 20 OH Press, 125 for time 3. Conditioning 2 RFT: 20 Thrusters, 95/65 20 Pull ups 20 Wall Balls 20 cal row (sub. SDHPs, 75)

Tuesday Aug 9, 2016

Snatch Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch Deadlift, work to a heavy triple

RDL + row complex, 3x6 superset, 3x8 Wide Grip Lat Pulldown Cable Seated Rows

Conditioning
3 Rounds
50 DUs
15 weighted SUPs
400m run
15 deadlifts, 245/165

Monday Aug 8, 2016

Push Ups, 30 reps Bench Press, 5x5 DB Incline Bench, 12-10-8-6 superset, 4x8 Cable or Pec Dec Fly DB Pullover Weighted Dips

Conditioning 3 rounds
15 OHS, 155/105 15 C2B 15 Power Snatches, 155/105 15 C2B
60 secs rest

Thurs Aug 4, 2016

bro-session. 
a little shoulder and delt work...

Clean & Push Press 2RM Strict BTN OH Press superset DB Lateral Raise DB Arnold Press superset DB Front Raise DB Bent Over Rear Delt Fly Upright Rows or Shrugs Cable Rope Face Pulls

Wed Aug 3, 2016

Midline Stability and Arms 1. single arm rows 2. 3 Rounds 25 situps 25 pushups 50 ft overhead lunge (45/25#) 50 sec L-Hang 3. Bicep work

Tues Aug 2, 2016

1. Deadlift Work to a heavy double 2. Bench Press: 12-10-8-6-4 + drop set finisher 3. Conditioning 21 HPC (135/95), 21 Burpees over Bar, 100 DU 15 HPC (135/95), 15 Burpees over Bar, 75 DU 9 HPC (135/95), 9 Burpees over Bar, 50 DU 4. Conditioning 5 Rounds: 15 GHD Sit-Ups 15 Kettlebell Swings (53/35) 100m Incline Climb, 25# Rest 1:00 between rounds

Monday Aug 1, 2016

1. Snatch Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch 2. 3x6 Back Squat 3. Snatch Grip Dead, 3x2 4. Gymnastic Pull Conditioning 15 Legless Rope Climbs for time
(substitute cable pulls from above) 5. Conditioning "The Chief" 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 Between Rounds

Friday July 29, 2016

"Lumberjack 20"
   20 Deadlifts (275lbs)
   Run 400m (outside)
   20 KB swings (2 pood)
   Run 400m (outside)
   20 Overhead Squats (115lbs)
   Run 400m (outside)
   20 Burpees
   Run 400m (outside)
   20 Pullups (Chest to Bar)
   Run 400m (outside)
   20 Box jumps (24")
   Run 400m (outside)
   20 DB Squat Cleans (45lbs each)
   Run 400m (outside)

* as usual scale appropriately

Friday July 15, 2016

Dang... it's been a while.
Hero WOD Fiday. Hoah!!!

T.J.

For time:
  10 bench presses, 185/155
  10 strict pull-ups
  max reps thrusters, 135/105

* Repeat the triplet until you have completed 100 reps of the thruster. Scale as needed.

Thurs May 19, 2016

Well, it's been a while... Too focused on biking, strength work, and a little body sculpting for the summer to want to get a decent WOD in. Well today that changed...

Mobility and Warmup

4 Rounds for time
  10 thrusters
  10 PUPs
  10 KBS
  400m run

Lane. Please push my ass uh, rear end.

Friday Feb 26, 2016

LINDA
a.k.a. three bars of death

10-9-8-7-6-5-4-3-2-1 reps of the triplet (for time):

Deadlift: 1 1/2 body weight, 255ish
Bench press: body weight, 170ish
Clean: 3/4 body weight, 130ish

Thursday Feb 18, 2016

4 Rounds For Time
  10 Thrusters, 95#
  Run to the parking deck
  Flip Tire to the middle of the deck
  (While person is flipping tire do double unders)
  Run out the opposite side of the deck back to the gym
  30 Sit Ups
  10 Burpees

Buyout:
  10 Cleans, 95#