Week 4!

Monday:
WU: 2x20 bent row
         2x20 Later Raise
         row 1000m

Strength: 5 rounds of max Dead Hang Pull Ups rest 30 seconds then max HSPU
               Rest 3 minutes between sets

WOD: 12 minute AMRAP
            15 KBS 55/35
            30 DU

Bonus Work: For time do 10 rounds of 5 Burpee
                                                              7 Knees to Elbows
                                                              9 Box Jump 24/20

Tuesday: 
WU: 200 DU

Strength: 4x12 Unbroken Power Cleans  as heavy as possible, rest as needed.
                5x3 Rope Climbs

WOD: On a 9 minute running clock do Fran, with the balance of the time do burpees. You score is total burpees.

Extra Work: 5 rounds of: 7 tire flips
                                        400m run

Wednesday: Rest day


Bonus Work: Annie rest 5 minutes then do Annie again


Thursday: Row 6x 500m  rest 2 minutes between sets

Oly Class


Friday: 
WU: 2x20 regular Push Ups
        2x20 Tricep extensions
       

Strength: 5x20 Box Jump rest 2 minutes between sets  30/24
               5x 12 Ring Push Ups

WOD: 5 rounds:  15 Wallball
                             7 Power snatch 95/65
                             400m run
                             rest 2 minute between rounds

Saturday: Rest

Sunday: AMRAP in 3 minutes: OHS 95/65
                                                   Rest 3 minutes
                                                   Thruster 115/75
                                                   Rest 3 minutes
                                                   Shoulder to Overhead 135/95
                                                   Rest 3 minutes
                                                   Front Squat 155/135
                                                   Rest 3 minutes
                                                   Muscle Ups

                             
               
         

Week 3

Monday: Rest Day
               Bonus work:  On a 13 minute running clock do Helen, with the remainder of the time do as many round of Cindy as possible.

Tuesday: 
WU: Bent Row 2x20
         Hammer Curl 2x20

Strength: High Hang Snatch 5,5,4,3,3 as heavy as possible
               Burpees 5x25 as fast as possible rest no more than 2 minutes between sets

WOD: 5 rounds of max Box Jump in 2 minutes  rest 1 minute between sets
            increase height each round  20,16  22,18   24,20  26,22   28,24

Bonus work: 3 hours before or after main WOD: tabata 2 mile run


Wednesday: 
WU: 2x20 Good morning
         2x20 shrugs with barbell
Strength: Deadlift  4x20
                4x AMRAP KBS in 1 minute rest 2 minutes

WOD: 21,15,9
            Squat Cleans   155,105
            Pull Ups

Bonus work: 3 rounds for time 20 Burpees
                                                 20 Pull Ups
                                                 20 T2B

Thursday: 
Cardio: Run or row for max distance 1min rest 1min
                                                           2 min rest 2 min
                                                           3 min rest 3 min
                                                           2 min rest 2 min
                                                           1 min rest 1 min

Oly Class

Friday:  Rest if you are doing the NLI otherwise do:
WU: 2x20 Chest Fly
         2x20 Tricep kick backs

Strength: 5 sets of 25 hand release push up  rest as needed
               5x7 muscle ups  rest as needed

WOD: EMOTM 1-10   5 OHS 135/95
                           11-20  7 STOH 135/95
                           20-30 9 T2B

Saturday: Rest or NLI


Sunday:
WU: 1k run

Strength: 4 sets of max rep Wall Ball rest as needed  try to get 150 reps total
               4 sets of max rep DU rest 1 minute

WOD: Back Squat 30 reps 185/153
            Run 400m
            BS 20 reps
            Run 800m
            BS 10 reps
            Run  1200

Week 2

Week #2!.  Going to experiment with a new warm up this week. Instead of just the regular light cardio I am adding some light weight high rep isolation movements to get blood to and activate the muscle groups about to be used.

Monday: 

WU: 2 x 20 DB Hammer Curl
         2x 20 DB Stiff leg deadlift

Strength: 4x3 Cleans From the high box.
                Set height to be right above the knee at the take off position. Heavy 3's.

                5x max effort Pull Ups. Rest 2 minutes between set

WOD:  Row 250 rest 60 seconds
                      500 rest 90
                      750 rest 120
                     1000 rest 150
                      750 rest 90
                      500 rest 60
                      250


Tuesday:
WU:  2x 20 DB shoulder press
          2x 20 Triceps extensions with a red band

Strength: 6 x 8 Thrusters  Heavy as possible  rest as needed
               5 sets of Max effort ring dips  rest 1 min between sets

WOD: 21-15-9
           Deadlift 315/205    (255/185  or  205/155)
            Bar facing burpees


Wednesday: Rest

Thursday: 
 Morning if possible: Max effort 5k

Oly Class

Friday:
WU: Tabata WU

Strength: 6 sets of 3 ring hand stand PU or 5-7 HSPU  rest as needed

               4 sets of 20 T2B  1 min between sets

WOD: 10 Min AMRAP:
            7 Front squat @ 155/105
           14 KBS 55/35
           21 Hand release push ups

Saturday: 
WU: Air Squat (strict) 3x20
         1600 m Run

Strength: 4 sets of 3 rope climbs rest as needed ( not more than 2 minutes)
               5 x 20 unbroken box Jump 30/24 rest 90 seconds

WOD: 9-7-5
           Squat Snatch 135/95
           Muscle Up  (assisted band MU)
Grind through this!

Sunday:
WU: 2x20 Shrugs 2 135/95
         L sits x4x30 sec

Strength: 3,2,1 max OHS

               8 x 100 ft Prowler Push rest as needed
               Gang up on this and rotate quickly. No more than 1 minute rest

WOD:  50ft Hand Stand Walk
                      Then
            3 rounds of : 30 Wall Ball
                                 50 Double Unders
                      Then
            50ft Hand Stand Walk
             

         
               

Week 1

Hey team. This week starts a new phase of training. Its a 6 day a week program with some optional two-a-days. I will be posting all 6 days at a time so you can plan your week accordingly. We will still be training on Tuesday, Thursday, Sunday. Anyone available to train at 4:30 on other days we can set something up.

Monday: WU: Anything

Strength:  5x5 Hand release push-ups to failure then ring rows to failure. Rest 2 minutes between rounds.
Take each set as one all out effort. Once you cadence stops or you need to rest, move on.

WOD: 3 minute AMRAP Thrusters
            60% Max Split Jerk Weight
            rest 3 minutes
            50%
            rest 3 minutes
            40%

Tuesday: WU: 1600m run

Strength: Front Squat: Warm up with 4-5 sets then 3,2,1 heavy!

               5 sets of 3-5 Muscle Ups, rest 1 minute between sets.

WOD: AMRAP in 15 minutes
            200m Run
            15 Toes to Bar

Wednesday: WU: Row 1000M

Strength:
             Ring Dips:  take 8 sets to work up to max weighted Ring Dip

             5x5 Snatch Grip Deadlift  80%, 85%, 90%, 95%, 100% (max snatch)

WOD: 5 rounds for time:
           21 Box Jumps 24/20
           15 Pull Ups
             9 OHS 115/75
          rest 120 seconds between rounds

Thursday: If possible separate running from Oly lifting by at least an hour.

                 WOD: 10x200  rest 60 seconds between rounds

                 WOD: Oly Class

Friday: Rest

Saturday: WU Hand Stand Walking  20 total attempts or 150 ft

Strength: Wall Ball  5 sets of 25 unbroken  rest as little as needed

               4 sets of AMRAP 1 minute of burpees. Rest 2 min between sets

WOD: Cleans and HSPU Ladder

           1-10 Power Cleans at 185/135
          10-1 HSPU

Where rounds 1 is 1PC/10HSPU
            round 2 is 2PC/9HSPU
            ect ect
   

Sunday:  Rest day or

WU: Rubber Band Running!

Strength: 5 rounds of 30 KBS 55/35 max effort L- Sit   rest 2 minutes

Chipper WOD: 15 Rope Climb
                         25 Body weight squat (not air squats, your weight in LBS on the bar)
                         50 Ring Dips
                         75 Shoulder to Over head  35/20 Dumb bells
                         150 Double Unders
                         1000m Row          

Tuesday the 20th

Last week of the Open! Its been a long tough 5 weeks. I know everyone is tired physically and emotionally. Dont forget to bring your money for the new Oly Cycle. I was thinking about taking a break from Oly this week and starting fresh again next week. What does everyone think about that?


Today we are going to work on some stuff that we may see in 12.5

WU: 500M Run then 500M Row

Skills: Kips/ Buttery Fly and HSPU Kips

Strength: OHS  5x5 @ 70%
                Deadlifts 5x3 @ 65% for speed!

WOD: I want to make sure that we dont smoke anything that might come up tomorrow. So we are going to run!

WU: Rubber band running

Tabata Sprints: 8x 20:10 All out sprint

Tuesday the 13th

Grinding through! The Open is in full swing and no doubt everyone is feeling the effects. CFCC is currently in 34th place so keep up the great work.

WU: 1k Run (row if you are in a boot)

Skills: Pistols. Practice with band on the power racks to work on balance. Try it barefoot, with PVC, on a box to get below grade. Mix it up!

Strength: Every 30 seconds for 10 minutes do 1 C&J at 55% max. (Do a weighted pull up in you are in a boot)
                Then do 100 ring push ups.

WOD: 12 minute AMRAP

            10 Pull Ups (ring rows if you are in a boot)
            10 Burpees (push ups in you are in a boot)
            10 Thrusters 105/70 (inverted burpess if you are in a boot)

TUESDAY THE 6TH

WU: 100 GHD Ball toss, 20 over the shoulder pass in each direction

Skills: Rope Climbs

Strength: Deadlift  6x2  rest as needed between sets

WOD:

9 push jerk - 115/75, Row 250m, 21 K2E's, rest 3 min

12 push jerk - 115/75, Row 250m, 18 K2E's, rest 3 min
15 push jerk - 115/75, Row 250m, 15 K2E's, rest 3 min
18 push jerk - 115/75, Row 250m, 12 K2E's, rest 3 min
21 push jerk - 115/75, Row 250m, 9 K2E's