FRIDAY (05 FEB 2016)


  • Bear Complex:

  • 5 Rounds For Load
  • 7 unbroken sets of:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press
Each of the 5 movements is a repetition. Complete all 5 reps for 1 set or sequence. Do this 7 times, unbroken (without letting go of the bar, or resting it on the ground) for 1 round. Complete 5 unbroken rounds. Increase the weight and rest as needed between each round. Score is max weight used for your 5th unbroken round.
See Videos for Details:
https://www.youtube.com/watch?v=Laa7BJHJWrw
Recommended Weights:
Beginner: (65/45)
Proficient: (95/65)
Competitor: (135/95)



THURSDAY (04 FEB 2016)

Aerobic Intervals: 4-5 rounds of (3-5 minutes work w/ equal rest).

Warmup as appropriate:

Run, row, bike, or swim

Conduct a moderate warm-up and then work at 70% - 80% maximal effort
for 3-5 minutes.  Take rest equal to time of work.

If running 800m to 1200m will fall in the 3-5 min window.

Try to keep an even pace regardless of activity.

WEDNESDAY (03 FEB 2016)


Warm-up Run Stair Loop
Or
Run 3 laps in Hayes
-20 Lunges (F & B)
-20 Air Squats
-5 Inch Worms
-10 Burpees
Location Outside 3rd Floor WR
Strength / Skill Thrusters
Location 3rd Floor Gym
Beginner Establish a working 5RM Thruster.  Start with bar.
Proficient Establish 5RM Thruster in no more than 5 jumps.
Competitor Establish 5RM Thruster in no more than 5 jumps.
WOD Location 3rd Floor Weight Room
Equipment In Room
Beginner
Level 1
21-15-9
Thrusters (75/45)
Sit-ups
Proficient
Level 2
21-15-9
Thrusters (95/65)
Sit-ups
Competitor
Level 3
21-18-15-12-6
Thrusters (95/65)
Sit-ups
Substitutions / Notes Use ab-mat for sit-ups if possible.
 
 
 

TUESDAY (02 FEB 2016)


Warm-up:


7 Min active warm up:

-Focus on hip, shoulder, and leg stretching.

-Run 2-3 50m strides.

Skill (Snatch):


Beginner:  Work snatch technique with PVC Pipe…try to build to bar.

                  -Start from mid-thigh power snatch and work to squat snatch.

 
Proficient:  Work mid-thigh power snatch to mid-thigh squat snatch. 

                  -Work to about 75% 1RM or build if 1RM not known.

Competitor:
                       Squat snatch. 2 x (1 pull from knee, 1 pull from mid-thigh)

                        2x65%

                        2x70%

                        2x80%

                        2x83%

 

WOD:

(From Power Lifting Room).

5 Rounds for time

8 x Front Squat from rack: (135/95) (115/85) (95/65)

20 x Push-ups

1 x lap from power room to top of stairway to heaven & back.

(Out power room to first floor, top of stairs & back).

 
Time stops when to touch your squat rack on last lap.

MONDAY (31 JAN 2016)



Warm-upRow 500
Or
Run 400m
-20 Lunges (F & B)
-20 Air Squats
-5 Inch Worms
Location62 Room
Strength / SkillPush-ups
Location62 Room
BeginnerWork on Handstand Push-ups
ProficientHandstand push-ups
x5 reps
30 sec rest
Go until unable to complete 5 streight, or 10 minutes is up.
CompetitorHandstand push-ups
x5 reps
30 sec rest
Go until unable to complete 5 streight, or 10 minutes is up.
OR
Hand Stand Walk
WOD Location62' Room
EquipmentIn Room
Beginner
Level 1
In 2 Person Teams
20 MIN
One Person Rows 500m
The other partner
conpletes and many rounds as possible of 10 Pushups & 10 Sit-ups.
Proficient
Level 2
Competitor
Level 3

Substitutions / Notes
Can do elevated push-ups if not abel to do HSPU
Reduce rowing distance if necessary.


If working on your own:  Row 500m for time.  Then in the same amount of time complete as many rounds as possible of 10 Push-ups & 10 Sit-ups.  Continue to repeat this process for a total of 20 minutes.  Record total number of rounds and reps per round.

FRIDAY (29 JAN 2016)

Warm-up Run Stair Loop
Or
Run 3 laps in Hayes
-20 Lunges (F & B)
-20 Air Squats
-5 Inch Worms
-Hip Stretching
Lat stretching w/bar
Location 3rd Floor WR
Strength / Skill Front Suat
Location 3rd Floor Weight Room
Beginner Establish 5 RM front squat
Start with bar or no more than (95/65)
Proficient Front Squat
x5 @ 50%
x5 @ 60%
x5 @ 70%
x3 @ 80%
x3 @ 85%
Competitor Front Squat
x5 @ 50%
x5 @ 60%
x5 @ 70%
x3 @ 80%
x3 @ 85%
WOD Location 3rd Floor Weight Room
Equipment In Room
Beginner
Level 1
10 Rounds
10 x Deadlift (135/95)
10 x Push-ups
Proficient
Level 2
10 Rounds
10 x Deadlift (185/115)
15 x Push-ups
Competitor
Level 3
10 Rounds
10 x Deadlift (185/135)
10 x Lateral Bar Burpees
Substatutions / Notes Scale Weight on DL as needed.
Form more important than time.
Reduce reps if have to break up more then 2-3 times
 
 

THURSDAY (28 JAN 2016)


Warm-up Run 1 laps in Hayes
-1 lap backwards & Skipping
-20 Lunges (F & B)
-20 Air Squats
-10 Burpees
-Hip Stretching
-PVP DL Practice
Location Hayes
Strength / Skill Pulling
Location Hayes Gym
Beginner 5 x 20' rope climb, 1 min rest between
Proficient 5 min AMRAP
20' rope climbs
or
5 x legless rope climbs w/ 1 min rest
lock on way down
Competitor 5 x legless rope climb w/1 min rest.  Start from seated position.
lock on way down
WOD Location 62' Room
Equipment In Room
Beginner
Level 1
All levels same, scale or adjust as needed:

4 Min AMRAP
12 x Toes 2 Bar
12 x HR Push-ups
12 x Air Squats
THEN 4 MIN REST
4 Min AMRAP
12 x Burpees
12 x DB Snatch (75/45)
12 x Sit-ups
THEN 4 MIN REST
4 Min AMRAP
12 x Pull-ups
12 xKBS (53/35)
12 x Box Jump (24/20)
Proficient
Level 2
Competitor
Level 3
Substatutions / Notes Beginners should cut reps in half
DB Snatch is 6 each hand
Scale DB Snatch weight as needed
Scale KBS weight as needed
Box jump height might not be exact.