Weekly Training Goals:
This is the final week of our seven week cycle and we are using it to deload. What this means is we are trying to recover the Central Nervous System from fatigue mainly attributed to heavy weights and olympic lifts. With that being said, this week is not going to necessarily be an easy week.
Our goals are to increase our gymnastic skills, endurance, and always our conditioning levels with a mixture of basic strength movements and body weight movements. This week is all about building strength to weight ratios and transferring our big lift strength into usable strength.
Mon 08.25
Skill/Strength
"kipping" used in Pull ups, Dips, HSPU's, and T2B/K2E
E- EOMOTM for 12 Min- pick 2 of the following and do AMRAP for each
(30 seconds each) in the minute
- rest a minute, then alternate to the other two exercises
- total of 3 rounds for each pair
1) Pull Ups
2) T2B
3) Ring Dips
4) HSPU
RX- Same as Elite, change AMRAP to 8 reps each
S- Same as RX, but perform scaled movements.
WOD
Individual Total E- 3 rnds 30"/24" RX- 3 rnds 24"/20" S- 2 rnds 20"
2 min DU's
1 min transition/rest
2 min Row for Cal
1 min transition/rest
2 min Box Jumps
1 min transition/rest
Tue 08.26
Skill/Strength
"squating"
16 min time cap
E & RX - Back squat 2 x 10 "lighter weights, technique, explosive"
- Front squat 2 x 8
- OH squat 3 x 6
S- Perform all sets with 8 reps "form over weights"
WOD
Partner Total
15 min time cap (AMRAP), any order, any strategy
*must do at least 10 reps of each, after that use your strengths to achieve rep total
Sit ups
Push Ups
BW squats
KB Swings (russian) E-70/53 RX- 53/35 S- 35/25
Wed 08.27
Skill/Strength
"Rowing"
E/RX/S- establish 500 & 250 meter row times, rest between each one
WOD
Elite RX Scaled
Buy in 750m row Buy in 500m Row Buy in 250m Row
50 wall balls 40 wall balls 20 wall balls
40 DU's 30 DU's 15 DU's
30 Mountain Climbers 20 Mountain Climbers 10 Mountain Climbers
20 Slam Balls 10 Slam Balls 10 Slam Balls
10 Burpees 10 Burpees 10 Burpees
Buy out 750m row Buy out 500m Row Buy out 250m Row
Thur 08.28
Skill/Strength
"Deadlift" sumo & traditional
All levels perform 4 sets of 8 - "perform sets comfortably"
WOD
Triplet 4 rnds 4 time
KB Swings (american)
T2B * scale w/ K2E or V-ups
HSPU *scale w/ push ups or dips
E- rep scheme 20 70lb/53lb RX- 15 53lb/35/lb S- all rounds of 10 35/25
15 10
10 5
Fri 08.29
Skill/Strength
Shoulder to OH movements (strict press, push press)
Recieving weight from overhead
Strict Press- 10 - 8 - 6
Push Press- 5 - 4 - 3
WOD
10-9-8-7-6-5-4-3-2-1 Thruster E-95/65 RX-65/42 S- Do 10-8-6-4-2
2-4-6-8-10
1-2-3-4-5-6-7-8-9-10 Burpee
Sunday, August 24, 2014
Sunday, August 17, 2014
Aug 18-22
Weekly training goals:
This week we are stepping back from our heaviest weights and placing an emphasis on gymnastics movements (t2b, pull ups). Conditioning will also be ramped up this week to challenge the the glycolytic energy system. Training outcomes are muscular endurance, core strength and midline stability, increased conditioning levels, and increased work capacity.
Lastly, we will be breaking from double unders and deadlifts in an effort to reduce fatigue in those patterns, but be prepared to squat! Light and fast this week, train hard Repo Warriors!
Mon 08.18
Skill/Strength
OH Squat
"16 min time cap - rest as needed"
E- 4 rnds of 250m row + 6 OH Sqt + 10 T2B
RX- 4 rnds of 200m row + 6 OH Sqt + 10 V-ups
S_ 4 rnds of 150m row + 10 OH Sqt + 10 Sit ups
WOD
Squat and burpee ladder ;)
After every squat set completion, match reps with burpees (ex. 5 + 5)
5 OH squat 95/75 E- add 30 lbs to every weight
10 Fnt squat 135/95 RX- as written
15 Back squat 155/115 S- individual weight, cut burpees in half
10 Fnt squat 135/95
5 OH squat 95/65
Teu 08.19
Skill/Strength
Gymnastics (HSPU, T2B, Pull Ups/muscle up)
Body weight chipper, limit of 3 rnds or 13 minutes
Run 200m E- substitute C2B, M.U's, H.R.
Push Ups 20 RX- as written
BW squats 20 S- 100m run, change reps to 10, 5, and 5
Pull Ups 10 *substitute V-ups, H.R. Push ups
Box Jumps 10
HSPU 5
T2B 5
WOD
Team AMRAP/ FGB style
*3-4 person teams
2 min stations, 2X
Station 1 - 50 m sled push
Station 2 - Wall Balls
Station 3 - Row
Station 4 - Rest
16 min = 2 times
Wed 08.20
Skill/Strength
KB Skills
Partner up, 1 partner works the other rests
Complete 3 Rounds
10 Swings E- 70/53
10 C & Press (total for R/L) RX- 53/35
10 Swings S- 35/25
10 Snatch (total R/L)
10 Swings
WOD
Thruster & Jump EMOM for 10 min
5 thruster + 3 Jumps
E- 115/85
RX- 95/65
S- 65/45
*all jumps should be used, coach may determine jumps
Thur 08.21
Skill/Strength # 1
EMOM for 10 Min
Snatch Complex - technique, light and fast (speed development)
All levels follow- Snatch Deadlift + Power Snatch + Hang Snatch (receive in squat)
Skill/Strength # 2
EMOM for 10 min
Clean Complex - (speed development & technique)
All levels follow- Clean Deadlift + Power Clean + Hang Clean (receive in squat)
WOD
5 push press E- 135/95
10 pull ups RX- 95/65
5 Fnt squat S- 65/45
10 T2B
5 push press
10 dips
5 Fnt squat
Repeat 3 times for time
Pirros Dimas - not light but fast!
Fri 08.22
Freedom Fri - Hero WOD Ship
Ship was a Canadian soldier who was killed in AFG by a roadside bomb September 7, 2008.
This one goes out to all of the men and women who have paid the ultimate price for our freedoms and fighting evil.
9 RNDS for Time:
7 sqt cleans @ 185 lbs
8 Burpee box jumps @ 36''
How to scale - first reduce to a weight that is managable - reps look good
- reduce box jump height
2nd - for those that don't feel comfortable in the clean- Deadlift @ Heavy working weight
Ask a coach if you are unsure about how to tackle this one- reps can be reduced
Monitor hydration & temperature
This week we are stepping back from our heaviest weights and placing an emphasis on gymnastics movements (t2b, pull ups). Conditioning will also be ramped up this week to challenge the the glycolytic energy system. Training outcomes are muscular endurance, core strength and midline stability, increased conditioning levels, and increased work capacity.
Lastly, we will be breaking from double unders and deadlifts in an effort to reduce fatigue in those patterns, but be prepared to squat! Light and fast this week, train hard Repo Warriors!
Mon 08.18
Skill/Strength
OH Squat
"16 min time cap - rest as needed"
E- 4 rnds of 250m row + 6 OH Sqt + 10 T2B
RX- 4 rnds of 200m row + 6 OH Sqt + 10 V-ups
S_ 4 rnds of 150m row + 10 OH Sqt + 10 Sit ups
WOD
Squat and burpee ladder ;)
After every squat set completion, match reps with burpees (ex. 5 + 5)
5 OH squat 95/75 E- add 30 lbs to every weight
10 Fnt squat 135/95 RX- as written
15 Back squat 155/115 S- individual weight, cut burpees in half
10 Fnt squat 135/95
5 OH squat 95/65
Teu 08.19
Skill/Strength
Gymnastics (HSPU, T2B, Pull Ups/muscle up)
Body weight chipper, limit of 3 rnds or 13 minutes
Run 200m E- substitute C2B, M.U's, H.R.
Push Ups 20 RX- as written
BW squats 20 S- 100m run, change reps to 10, 5, and 5
Pull Ups 10 *substitute V-ups, H.R. Push ups
Box Jumps 10
HSPU 5
T2B 5
WOD
Team AMRAP/ FGB style
*3-4 person teams
2 min stations, 2X
Station 1 - 50 m sled push
Station 2 - Wall Balls
Station 3 - Row
Station 4 - Rest
16 min = 2 times
Wed 08.20
Skill/Strength
KB Skills
Partner up, 1 partner works the other rests
Complete 3 Rounds
10 Swings E- 70/53
10 C & Press (total for R/L) RX- 53/35
10 Swings S- 35/25
10 Snatch (total R/L)
10 Swings
WOD
Thruster & Jump EMOM for 10 min
5 thruster + 3 Jumps
E- 115/85
RX- 95/65
S- 65/45
*all jumps should be used, coach may determine jumps
Thur 08.21
Skill/Strength # 1
EMOM for 10 Min
Snatch Complex - technique, light and fast (speed development)
All levels follow- Snatch Deadlift + Power Snatch + Hang Snatch (receive in squat)
Skill/Strength # 2
EMOM for 10 min
Clean Complex - (speed development & technique)
All levels follow- Clean Deadlift + Power Clean + Hang Clean (receive in squat)
WOD
5 push press E- 135/95
10 pull ups RX- 95/65
5 Fnt squat S- 65/45
10 T2B
5 push press
10 dips
5 Fnt squat
Repeat 3 times for time
Pirros Dimas - not light but fast!
Fri 08.22
Freedom Fri - Hero WOD Ship
Ship was a Canadian soldier who was killed in AFG by a roadside bomb September 7, 2008.
This one goes out to all of the men and women who have paid the ultimate price for our freedoms and fighting evil.
9 RNDS for Time:
7 sqt cleans @ 185 lbs
8 Burpee box jumps @ 36''
How to scale - first reduce to a weight that is managable - reps look good
- reduce box jump height
2nd - for those that don't feel comfortable in the clean- Deadlift @ Heavy working weight
Ask a coach if you are unsure about how to tackle this one- reps can be reduced
Monitor hydration & temperature
Thursday, August 14, 2014
Freedom Fri 08.15
Skill/Strength
Turkish Get Up
E- 20 each side @ 53/35
RX- 15 each side @ 44/25
Scaled- 10 each side @ individual weight
WOD
Kaitlin :) she originall called for C&J's
3 Snatch
30 Wall Balls
30 DU's
3 Snatch
20 Wall Balls
20 DU's
3 Snatch
10 Wall Balls
10 DU's
Elite- 155/105 20lb/14lb RX- 115/75 16lb/12lb Scaled- Hang Snatch for 5 Reps @ 65/45 lbs
- can scale reps & exercises
Turkish Get Up
Turkish Get Up
E- 20 each side @ 53/35
RX- 15 each side @ 44/25
Scaled- 10 each side @ individual weight
WOD
Kaitlin :) she originall called for C&J's
3 Snatch
30 Wall Balls
30 DU's
3 Snatch
20 Wall Balls
20 DU's
3 Snatch
10 Wall Balls
10 DU's
Elite- 155/105 20lb/14lb RX- 115/75 16lb/12lb Scaled- Hang Snatch for 5 Reps @ 65/45 lbs
- can scale reps & exercises
Turkish Get Up
Wednesday, August 13, 2014
Thur 08.14
Skill/Strength
Train "pull ups"
Training outcome- build technique, strength & endurance in the pulling exercises
15 min time cap
E- Train muscle ups, C2B, and Weighted pull ups
Endurance - sets of 10 and up
Strength - sets under 10
RX- " "
S- Train kipping, Pull Ups and scaled versions, & negatives
WOD
C&J Ladder w/ Cal row
"training outcome- develop C&J under fatigue, strength/power/stamina"
2 Reps at each weight (must start at base weight)
*Must complete a 10 Cal row after every completed weight
Rest as needed/ Not a for time event
Men scale Women's scale E & RX - as written
65 55 S- increases @ 5-10 lb
95 75
115 95
135 105
155 115
175 125
*10 lbs increments after that *10 lb increments
Train "pull ups"
Training outcome- build technique, strength & endurance in the pulling exercises
15 min time cap
E- Train muscle ups, C2B, and Weighted pull ups
Endurance - sets of 10 and up
Strength - sets under 10
RX- " "
S- Train kipping, Pull Ups and scaled versions, & negatives
WOD
C&J Ladder w/ Cal row
"training outcome- develop C&J under fatigue, strength/power/stamina"
2 Reps at each weight (must start at base weight)
*Must complete a 10 Cal row after every completed weight
Rest as needed/ Not a for time event
Men scale Women's scale E & RX - as written
65 55 S- increases @ 5-10 lb
95 75
115 95
135 105
155 115
175 125
*10 lbs increments after that *10 lb increments
Tuesday, August 12, 2014
Wed 08.13
Skill/Strength
"presses- strict, push, jerk"
16 min Time Cap
"Training outcome- upper body strength, pressing skill & variation"
All levels follow the following rep scheme
Strict Press 6
5
4
Push Press 5
4
3
Jerk 4
3
2
WOD
"Training outcome- total body strength and power"
All levels follow the following rep scheme for Deadlifts
14, 12, 10, 8, 6, 4
After every set complete the following
E- 5 sqt box jumps + 15 H.R. Push ups
RX- 3 sqt box Jumps + 10 H.R. Push ups
S- 3 box jumps + 5 H.R. Push ups
"presses- strict, push, jerk"
16 min Time Cap
"Training outcome- upper body strength, pressing skill & variation"
All levels follow the following rep scheme
Strict Press 6
5
4
Push Press 5
4
3
Jerk 4
3
2
WOD
"Training outcome- total body strength and power"
All levels follow the following rep scheme for Deadlifts
14, 12, 10, 8, 6, 4
After every set complete the following
E- 5 sqt box jumps + 15 H.R. Push ups
RX- 3 sqt box Jumps + 10 H.R. Push ups
S- 3 box jumps + 5 H.R. Push ups
Monday, August 11, 2014
Mon 08.12
Skill/Strength
DU's & Row
"training outcome- conditioning glycolytic energy system and recover-ability"
"all levels follow EOMOM for 12 min"
Max Effort Double Unders
WOD
establish 1000m row time
Rest 5 min then...
7 min AMRAP of
10 KB swings
10 Push Ups
E-70/53
RX-53/35
S-35/25
DU's & Row
"training outcome- conditioning glycolytic energy system and recover-ability"
"all levels follow EOMOM for 12 min"
Max Effort Double Unders
WOD
establish 1000m row time
Rest 5 min then...
7 min AMRAP of
10 KB swings
10 Push Ups
E-70/53
RX-53/35
S-35/25
Sunday, August 10, 2014
Mon 08.11
Skill/Strength
"clean complex"
"Training value- power, strength, & ATP recoverability"
"All levels follow EOMOM for 18 Min"
"Technique first, then increase weight"
E- 2 DL + Power Clean + Push Press + Back Sqt. + Behind N Jerk @205/145
RX- " " @155/115
S- 2 DL + 2 Hang Clean + 2 Push Press + 4 Back Sqt @95/65
WOD
"Training value- strength and power, ATP recoverability"
EMOM for 10 min
E- 5 Back sqt @ 65% + 3 Jumps
RX- 5 Back sqt @ 55% + 4 Jumps
S- 5 Back sqt or Goblet sqt "medium weight" + 4 Jumps
Jumps are chosen by coach or can be varied
Chad Vaughn talks C&J
"clean complex"
"Training value- power, strength, & ATP recoverability"
"All levels follow EOMOM for 18 Min"
"Technique first, then increase weight"
E- 2 DL + Power Clean + Push Press + Back Sqt. + Behind N Jerk @205/145
RX- " " @155/115
S- 2 DL + 2 Hang Clean + 2 Push Press + 4 Back Sqt @95/65
WOD
"Training value- strength and power, ATP recoverability"
EMOM for 10 min
E- 5 Back sqt @ 65% + 3 Jumps
RX- 5 Back sqt @ 55% + 4 Jumps
S- 5 Back sqt or Goblet sqt "medium weight" + 4 Jumps
Jumps are chosen by coach or can be varied
Chad Vaughn talks C&J
Thursday, August 7, 2014
Fri 08.08
Warm Up - By Brynn
3 RNDS
50 Jump Rope
20 Sit Ups
1 Sled Push (50m)
10 Med Ball Cleans/ or Wall Balls
10 Pull Ups
Skill/Strength
10 Min Time Cap
"Train a Goat" - or ask a coach
WOD
"keeping with a tradition of making glutes sore via lunges, Katrina Taylor presents..."
Hurricane Katrina
500 Meters of Walking Bodyweight lunges
Every 100 Meters complete 10 Burpees
"recommend using the grass"
Post Session Stretch - Hip Flexors/ couch stretch
3 RNDS
50 Jump Rope
20 Sit Ups
1 Sled Push (50m)
10 Med Ball Cleans/ or Wall Balls
10 Pull Ups
Skill/Strength
10 Min Time Cap
"Train a Goat" - or ask a coach
WOD
"keeping with a tradition of making glutes sore via lunges, Katrina Taylor presents..."
Hurricane Katrina
500 Meters of Walking Bodyweight lunges
Every 100 Meters complete 10 Burpees
"recommend using the grass"
Post Session Stretch - Hip Flexors/ couch stretch
Wednesday, August 6, 2014
Thur 08.07
Skill/Strength
"Power Jerk & Push Press" - Light & Fast
All levels follow EMOM for 10 min
E- 4 Power Jerks
RX- 1 Push Press + Power Jerks
S- 2 Push Press + 2 Power Jerks
WOD
Chipper- 10 min AMRAP
10 reps of the following
E- use C2B or Muscle Ups & 30'' box jumps
Pull Ups Rx- as written 24''
Box Jumps S- can use K2E or Ring Rows
T2B
Ring Dips
Box Jumps
V-Ups
DU's
Box Jumps
Sit Ups
"Power Jerk & Push Press" - Light & Fast
All levels follow EMOM for 10 min
E- 4 Power Jerks
RX- 1 Push Press + Power Jerks
S- 2 Push Press + 2 Power Jerks
WOD
Chipper- 10 min AMRAP
10 reps of the following
E- use C2B or Muscle Ups & 30'' box jumps
Pull Ups Rx- as written 24''
Box Jumps S- can use K2E or Ring Rows
T2B
Ring Dips
Box Jumps
V-Ups
DU's
Box Jumps
Sit Ups
Tuesday, August 5, 2014
Wed 08.06
Skill/Strength
Snatch "light and fast"
All levels follow E3MOM for 12 min
E- 5 touch n go + 4 OH Squats
RX- 4 Power Snatch + 3 OH Squats
S- 4 Hip or Hang Snatch + 2 OH Squats
WOD
21-15-9 Complex E- 155/115 RX- 115/85 S- 65/55
8 Deadlifts + 8 Push Ups *can scale w/ ring dips, or any barbell press
7 Cleans + 7 HR Push Ups *can scale w/ hip/hang snatches/cleans, or KB swings
6 Snatch + 6 HSPU
6 Deadlifts + 6 Push Ups
5 Cleans + 5 HR Push Ups
4 Snatch + 4 HSPU
4 Deadlifts + 4 Push Ups
3 Cleans + 3 HR Push Ups
2 Snatches + 2 HSPU
Snatch "light and fast"
All levels follow E3MOM for 12 min
E- 5 touch n go + 4 OH Squats
RX- 4 Power Snatch + 3 OH Squats
S- 4 Hip or Hang Snatch + 2 OH Squats
WOD
21-15-9 Complex E- 155/115 RX- 115/85 S- 65/55
8 Deadlifts + 8 Push Ups *can scale w/ ring dips, or any barbell press
7 Cleans + 7 HR Push Ups *can scale w/ hip/hang snatches/cleans, or KB swings
6 Snatch + 6 HSPU
6 Deadlifts + 6 Push Ups
5 Cleans + 5 HR Push Ups
4 Snatch + 4 HSPU
4 Deadlifts + 4 Push Ups
3 Cleans + 3 HR Push Ups
2 Snatches + 2 HSPU
Monday, August 4, 2014
Teu 08.05
Skill/Strength
DU's
"all levels follow EMOM for 10 min"
E- 25 DU's + 4 Burpee Box Jumps
RX- 10 DU's + 4 Burpee Box Jumps
S- 20-30 Singles + 3 Box Jumps + 1 Burpee
WOD
Team Relay- "teams of 2-4"
Part 1 - 4 x 200m Row then 20 Wall Balls
Then...
Part 2 - 4x 200m Run + 20 Thrusters
"Empty Barbells"
"Complete movements in relay style"
DU's
"all levels follow EMOM for 10 min"
E- 25 DU's + 4 Burpee Box Jumps
RX- 10 DU's + 4 Burpee Box Jumps
S- 20-30 Singles + 3 Box Jumps + 1 Burpee
WOD
Team Relay- "teams of 2-4"
Part 1 - 4 x 200m Row then 20 Wall Balls
Then...
Part 2 - 4x 200m Run + 20 Thrusters
"Empty Barbells"
"Complete movements in relay style"
Sunday, August 3, 2014
Mon 08.04
Skill/Strength
"HSPU's & KB Work"
"Try do work/rounds Unbroken"
E- 4 RNDS 10 HSPU
12 C2B Pull Ups
14 T2B
RX- 5 RNDS 5 HSPU
10 Pull Ups
10 T2B
S- 5 RNDS 20 Sec HS Walk/Hold
AMAP Inverted Rows/Ring Rows
10 V-ups
WOD
5 Min AMRAP Elite & RX- KB Snatches Scaled- KB Cleans
Rest 5 min then...
10 down to 1 KB Swings + 1 up to 10 Burpees
E- 70/53 RX- 53/35 S- 44/25 "Russian swings"
"HSPU's & KB Work"
"Try do work/rounds Unbroken"
E- 4 RNDS 10 HSPU
12 C2B Pull Ups
14 T2B
RX- 5 RNDS 5 HSPU
10 Pull Ups
10 T2B
S- 5 RNDS 20 Sec HS Walk/Hold
AMAP Inverted Rows/Ring Rows
10 V-ups
WOD
5 Min AMRAP Elite & RX- KB Snatches Scaled- KB Cleans
Rest 5 min then...
10 down to 1 KB Swings + 1 up to 10 Burpees
E- 70/53 RX- 53/35 S- 44/25 "Russian swings"
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