Aug 25-29

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

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

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

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

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

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

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

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

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

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

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"

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"