Thursday 09.01.16

Warm up:
3×10 Band Pull-A-Parts
Then
3 Rounds
10 Box Step Ups w/ Wallball OH
10 Horizontal Ring Rows

Strength:
Pause Low Hang Clean 6×3 @70-80%. Clean and Jerk final rep of each set. Drop and reset.

MetCon:
15-12-9
Deadlift
Bar Facing Burpees
Toes to Bar

E: 115/65; toes to pole
F: 135/95; hanging knee raises
P: 185/135; t2b or leg raises above parallel
C: 225/155

After party:
Core: stretch and foam roll
Competitor extra: Dumbbell Bench 4×8

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Wednesday 08.31.16

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Warm up:
3×25 Band Pull-A-Parts
Then
Row 500m
then
2 rounds of the complex
8 Pull Ups + 4 CTB Pull Ups + 2 Bar Muscle Ups (scale as needed)

Strength:
Strict Press
1×4 @75%
4×4 @80%

MetCon:
AMRAP 6 Minutes
10 Thrusters 95/65lbs
3 Bar Muscle Ups

Rest 5:00

AMRAP 6 Minutes
10 Thrusters 75/55lbs
6 CTB Pull Ups

E: 55/35#; jumping kipping pull ups (1st amrap); 45/15#; ring rows
F: 65/45#; thick band asst bar MU attempts or c2b pull ulps (1st amrap); 55/35#; band asst chin over bar
P: 75/55#; thinnest band assisted (1st amrap); 65/45#; chin over bar
C: 95/65# (1st amrap); 75/55# (2nd amrap)

After party:
Core: 3 X 10 GHD Hyper Extensions
Competitor extra: Climb the push-up ladder x3
1-2-3-4-5 etc until you reach failure. Rest 3 Minutes start over at one and try to climb
close to the same number as the previous round

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Tuesday 08.30.16

Warm up:
Row 300m
10 OHS with an empty Bar
10 High Hang Snatches
8,8, 6,6,4,4,2,2
Row 300m

Strength:
Pause Low Hang Snatch 6×3 @70-80% Drop and reset

MetCon:
AMRAP 12 Minutes
4 Power Cleans
8 Push Ups
12 Air Squats

E: 75/45; knee to plank push ups
F: 95/55; knee to plank push ups
P: 135/85; slight snaking on push ups okay
C: 185/115

After party:
Core: 4 x 25m OH barbell walk
Competitor extra: 400m Farmers Carry Go heavy!

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Monday 08.29.16

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Warm up:
3×12 Hip Extension
2:00 Banded Glute Activation
Then
3 Rounds
Row 250m, 10 Push ups

Strength:
Back squat 5×5 at 77.5%

MetCon:
6 Rounds for Time with 20:00 time cap
25 Double Unders
8 Push Jerk
3 Rope Climbs or 10/7 (male/female) Strict Pull Ups (alternate – 3 each)

E: singles; 55/35; 8 ring rows
F: 2x singles; 65/45; 8 assisted strict pull ups
P: 3x singles; 115/75; 1 rope or 5/3 strict (alternate – 4 each)
C: 135/95

After party:
Core: 4 X 25m Banded Monster Walks
Competitor extra: EMOM for 5:00 5 Weighted Vest Box Jumps

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Sunday 08.28.16

Open Gym 10am – noon

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Saturday 08.27.16

9:15am Team WOD
Teams of 2 for time:
800 run together
100 wall balls
20 strict hspu
40 strict pull ups
60 front squats
800m run together

F: 14/10; kipping jumping pull ups; 75/45
P: 16/12; kipping; 135/75
C: 20/14; 155/115

10:00am Hero & Cardio WOD
Falkel
AMRAP in 25:00
8 hspu (scale wall climbs x 4 or box HSPU)
8 box jumps (30/24)
1 rope climb (scale rope climb seated to standing and back down x 3)

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Friday 08.26.16

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Warm up:
40-30-20
Double Unders
Air Squats

Strength:
Deadlift – Controlled on the way down, take the hands off the bar, complete next rep 1×5 Heavy – Try to use the same weight as the 1×4 from W2

MetCon:
Row 30 Calorie/Run 400m
30 KB Swings
10 KB step ups
Rest 1:00
Row 20 Calories/Run 200m
30 KB Swings
10 KB step ups
Rest 1:00
Row 10 Calories/Run 100m
30 KB Swings
10 KB step ups

E: 30/20; 12”
F: 40/25; 16/12
P: 50/30; 20/16
C: 53/35; 24/20

After party:
Core: 4 x 20 side plank raises (2 sets per side)
Competitor extra: EMOM 10 Minutes 10 Unbroken Chest to Deck Push-ups with plate on low back Choose weight based on being able to go fast unbroken each round

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Thursday 08.25.16

Warm up:
15 Empty Bar Slow Good Mornings
15 Push Presses
12/12; 9/9; 6/6; 3/3

Strength:
Work up to a new Pause Power Position Clean 1RM then Find 1RM Pause Low Hang Clean Lower the weight after the first 1RM work to ensure proper form on the low hang work.

MetCon:
5 Rounds for Time
20 Push Ups
100ft DB Walking Lunge Steps
10 Slam Ball sit ups

E: 10 knee to plank push ups; 20#/15# dbs; 10# slam ball
F: 15 knee to plank push ups; 35#/20# dbs; 10# slam ball
P: snaked push ups, 45-50#/25-30# dbs, 15# slam ball
C: 55+/35+ dbs; >15# slam ball

After party:
Core: 4 x bay-to-bay sled push
Competitor extra: Death by Pull-up & Toes to Bar Minute 1: 1 Pull-up & 1 Toe to Bar Minute 2: 2 Pull-us & 2 Toes to Bar Minute 3: 3 Pull-ups & 3 Toes to Bar And so on…

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Wednesday 08.24.16

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Warm up:
3 Steady Rounds
9 Push Ups
12 KB Swings
Run 200m

Strength:
Strict Press 1×3 @75%; 5×3 @80%

MetCon:
AMRAP 15 Minutes
15 Wallballs
7 Power Cleans
7 Kipping Handstand Push Ups

E: 12/10 as high as possible w/full depth; 65/45; seated db press
F: 14/10; 95/55; 2 ab mat or box hspu
P: 16/12; 135/85; 1 ab mat
C: 20/14; 155/105

After party:
Core: 40 db Russian twists (each tap = 1, break as needed)
Competitor extra: Dumbbell Bench 4×8 AHAP

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Tuesday 08.23.16

Warm up:
Lunge 50′
10 Push Ups
Lunge 40′
8 Push Ups
Lunge 50′
6 Push Ups

Strength:
Pause Power Position Snatch:
Find 1RM Pause Low Hang Snatch

MetCon:
AMRAP 8 Minutes
10 Box Jump Overs
2 Hang Power Snatch
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.

E: 12”/ 2×45# plates; 55/35
F: 16/12; 65/45
P: 20/16; 75/55
C: 24/20 can on/over; 95/65
C+: 24/20 must clear box; 125/85 – should be able to rep these fast/easily

After party:
Core: 200m heavy offset farmer’s carry (switch at 100m mark)
Competitor extra: Sprint 100m x 8, Rest 2:00

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