FRIDAY (29 APR 16)

Strength: Clean + hang clean: 10 rounds, every 2:00, perform:

-1x squat clean + 2x hang squat clean. (Start at a moderate weight and increase the weight each round so the last set is a max for the day.)

Work Capacity: 5 rounds – Every 4 minutes, complete:

-Row 500

-20 x Sit-ups

-20 x Push-ups

-With any time remaining: Max Burpees

*Rest 60 seconds between rounds:  Score is total number of Burpees performed in 5 rounds.

Conditioning (Optional): 8 rounds – Every 60 seconds, perform:

-1x 200m sprint. If you are unable to keep up this pace, sit out the round you miss, then continue with the following round.

THURSDAY (28 APR 16)

STRENGTH

Snatch:  Build to and attempt to establish  a 1RM snatch.



WOD

Aerobic Intervals:

5 Rounds of:

800m Run with 3 min rest between rounds.

800m Row with 3 min rest between rounds.

Bike 2 Miles with equal work to rest ratio.


If you ran / rowed last time, do the other this time...or bike.



CONDITIONING

Work on Muscle-Ups:  Pull chest to bar and continue to look at ceiling, as you transition to get chest over bar look down at floor.

1.  Tutorial
2.  Making your Bar Muscle Better

WEDNESDAY (27 APR 16)

STRENGTH

Front Squat 5 - 5 - 5 - 5 - 5 (5x5)

Then

Pull Workout:  Complete the workout (set/rep scheme) of the most difficult pulling workout you can do (one of the following):

1.  Bar-Muscle Up: 5x5
2.  Chest 2 Bar Pull-up: 5 x 6
3.  Strict Pull-up: 5 x 7
4.  Kipping Pull-up: 5 x 8


CONDITIONING

4 Rounds for time:

20 x KBS (53/35)
20 x Toes 2 Bar
20 x Double Unders
20 x Wall Ball (20/14)
20 x Push Ups

TUESDAY (26 APR 16)

CONDITIONING

50-40-30-20-10 reps for time (10 min cap):

Double-Unders
Abmat Situps

—rest 5 min, then do—

2000m Row

STRENGTH / Endurance (4 Rounds)

Max Rep Bench Press (95/65)

Rest 2 Min & repeat

MONDAY (25 APR 16)

STRENGTH

1. Back squat: 5, 5, 5, 4, 3. ( last set is heaviest)

2. Clean deadlifts: 5, 5, 5, 4, 3.  same form as a clean, but 10-20% more than your best clean with good technique.

3. Strict Press: 5, 5, 5,

4. Push Press: 3, 3, 3,

*Lots of strength work so you need to make sure you are very strict on rest and getting back onto the bar.

WOD

10 MIN AMRAP

ROW x 250m

15 x Sit-up (Ab-mat if you have one)

25 x Double-Unders (Scale to single if you don't have doubles)

15 x HR Push-ups.

FRIDAY (22 APR 16)

STRENGTH


1. 3 pos cleans+jerk: 1 from high hang, 1 from mid thigh, 1 from floor+1 jerk–2 sets.


2. 2 pos cleans+jerk: 1 from mid thigh, 1 from floor+1 jerk—2 sets.


3. clean and jerks……4 sets.


4. clean deadlifts: 3, 3, 2, 1, 1……on the last rep take 10 sec to get back to floor.


5. pull ups x 25 total. strict.




WOD


4 Rounds for time:
25 x wall ball (20/14)
3 x Hayes Laps (about 800m)


Complete wall ball just outside entry way to Hayes track (North Side). 

THURSDAY (21 APR 16)

WOD

Complete the following for time:

Run 400m
Rest 1 min
Run 800m
Rest 2 min
Run 1200m
Rest 3 min
Run 1600m


STRENGTH

Push-ups

21-19-17-15-13-11-9-7-5-4-3-2-1

Your rest between each set is equal to the time it takes you to complete the previous set.

WEDNESDAY (20 APR 16)

STRENGTH

Strength: Shoulder to overhead: 8 rounds – Every 2 minutes, complete:

-Rounds 1 and 2 = 5x strict press

-Rounds 3 and 4 = 5x push press

-Rounds 5 and 6 = 5x push jerk

-Rounds 7 and 8 = 5x split jerk

*You have 2 sets at each movement. Hit the first round at about 80% and second round is your 5 rep max for the day. The weight progression should be linear, so add weight every round.

WOD

"Annie" 

50-40-30-20 and 10 rep rounds of:
Double-undersSit-ups

*This should take 5-8 Minutes.  If you do not have double-unders down then do this with single-unders in order to keep the workout under 10 minutes.  You can also try w/DUs, just CAP the workout at 10 minutes, using it as a reference point for future improvement.

TUESDAY (19 APR 16)

WOD


FOR TIME



50 x Air Squats
40 x SDHP (95/65)
30 x Toes 2 Bar
20 x Burpees over Bar
10 x C2B Pull-ups
20 x Burpees over Bar
30 x Toes 2 Bar
40 x SDHP (95/65)
50 x Air Squats

*SDHP:  Make sure the bar is pulled above clavicle.  Ensure you maintain straight back position throughout the movement or it will add up later.

**Work on depth during Air Squats and ensuring proper back position throughout.


STRENGTH
*After the WOD.

Work on Snatch with very light weight.  Focus on form through 2nd & 3rd pull.

MONDAY (18 APR 16)

STRENGTH

Bar-Muscle Ups or Chest to Bar Pull-Ups

7 Sets to Failure




WOD

7 AMRAP
5 x Back Squat (225/155)
3 x Bench (185/95)

*This is a Heavy AMRAP so make sure you warm up both movements before, and ensure you focus on form throughout the workout.

FRIDAY (15 APR 16)

STRENGTH

Clean & Jerk

Warm up with Cleans & Jerks to no more than 60%

THEN
1 x Clean to 3 x Jerks.
60%*
65%
...continue to build until unable to complete Jerks.

*% is based on 1RM of max Clean & Jerk.



WOD

7 MIN AMRAP*
10 x Ground 2 Overhead (75/55)**
5 x Ankles to Bar

*This should be a pretty fast and intense workout.
**The G2OH should be a power snatch for as long as possible.

THURSDAY (14 APR 16)

STRENGTH (Dumbbell Snatch)

Start at 50/35# Dumbbell.

5 x DB Snatch per hand.  Increase weight by 5# until unable to complete 3 reps.



WOD (Intervals):

5 x Run 800m w/3 Min rest.

If in Hayes, run 6 x laps w/3 Min rest...5 times.

WEDNESDAY (13 APR 16)

STRENGTH


Dead Lift


Build up to and establish a new 3RM.








WOD (Chipper)*
50 x Bench (95/65)
50 x Explosive Push-ups**
10 x Farmers carry 25' (65/45) (down & back = 1 rep)


*This workout can be done in any order and it is recommended that you knock out 5-10 reps of each, move on to the next, and continue in this manner until all reps are complete.  Typically you will only be able to do 1-2 Farmers Carries at a time.


*Explosive Push-ups:  Use 2x35# bumper plates.  Do a regular pushup but push so hard you land with your hands on top of the plates.  Complete a pushup on the plates and then push off and land back on the floor.  Like a clapping pushup, but rather than clapping you switch between the floor and the plates.

TUESDAY (12 APR 16)

STRENGTH

Back Squat:

Warm/Up: 7 x 40% 1RM
Warm/Up: 5 x 50%
5 x 60%
5 x 70%
3 x 75%
Max Reps @ 80%

*Keep rest below 2 Min.


Strict Press:

W/U: 5 x 50% x 2sets
5 x 60%
4 x 70%
3 x 75%
Max Reps @ 80%

*Keep rest below 2 Min


WOD

4 MIN AMRAP
5 x Dumbbell Snatch (65/40)...5 each hand
10 x Air Squats
15 x Sit-ups.

4 MIN REST

3 MIN AMRAP
7 x Toes 2 Bar
10 x Push-ups

OR

3 MIN AMRAP
4 x Bar Muscle Up
4 x HSPU

MONDAY (11 APR 16)

STRENGTH

Touch & Go Power Cleans:
6-5-4-3-3



WOD

12 MIN AMRAP

8 x Overhead Squat (115/75)
8 x Chest 2 Bar Pull-ups
8 x Burpees Over Bar
8 x DL

FRIDAY (08 APR 16)

Partner WOD (IOCT)

In teams of 2.  One partner starts and completes 1 whole IOCT.  The other partner subtracts the 1st obstacle (Low Crawl), and waits for the performing partner to finish.  Once the original partner crosses the finish line they call out to let their partner know to start.  The 2nd partner then completes an IOCT starting at the 2nd obstacle, (Tires).  The original partner now moves to the preceding obstacle, (2-Handed Vault), and waits for their partner to finish and call down for them to start.  The teams continue in this manner, continually subtracting an additional obstacle, until the final partner finishes the baton run & sprint (counted as a single obstacle).

For the purpose of this workout the obstacles are:
1. Low Crawl
2. Tires
3. 2-Handed Vault
4. Shelf
5. High-Bars
6. Hanging Tires
7. Balance Beam
8. Wall
9. Horizontal Ladder
10. Rope Climb
11. Med-Ball Run
12. Baton Run & Sprint.

*At any time a performer may choose to skip an obstacle by preforming 10 burpees.  If you do so in order to skip the shelf or rope you then take the cargo net.

If preforming this workout individually:  Run one complete IOCT.  Take an equal rest to work ratio. Subtract 2 obstacles and start once you have rested the equal amount of the time it took you to run the previous lap.

*If not at West Point / Able to complete the IOCT:
-Run or Row a 5K for time.
OR
-Swim a 1K for time.

THURSDAY (07 APR 16)

CHIPPER

21 Deadlifts (125 / 85)
21 Knees to Elbows
15 Cleans
15 T2B
9 Snatches
9 Ankles 2 Bar
15 Cleans
15 T2B
21 Deadlifts
21 Knees to Elbows

*Same Weight for all Barbell movements.
**Scale weight up or down as needed.

WEDNESDAY (06 APR 16)

STRENGTH (Bench)

10-8-6-4-4 Reps (Flat Bench)...90-120 Second Rest...Increase weight as able.

6-12-15 Reps (Incline Bench)...90 Second Rest...Decrease weight as needed to make reps.



WOD

ROW x 1000m
Rest (4 Min)
ROW x 1000m
Rest (4 Min)
ROW x 1000m

Track your average 500m split on each 1K Row.  Try to keep them consistent.

TUESDAY (05 APRIL 16)

STRENGTH (Jerks)

5 Sets of:

3 x DLs into 2 x Hang Cleans into 1 x Jerk (Split or Push)

In other words, it is continuous from the 3rd DL to the Cleans, and from the 2nd Clean to the Jerk.

*Start with a few warm-up sets at light weight to work on form, then increase the weight for 5 moderate to difficult sets.


WOD

10 MIN AMRAP

Row x 500m (in '62 room).
50 x Burpees
50 x KBS (53/35)
***With the remaining time complete as many:
1. Double-unders as possible
OR...If you can't consistently string more than 15 double-unders together:
2. Box Jumps (30"/20")...there are boxes in the '62 Room and upstairs in the 3rd floor weight room.

So if you finish the row, Burpees, and KBS in 7 minutes you then do as many of either double-unders or box jumps in the remaining 3 minutes.

-Post weight totals, and the amount of either DUs or Jumps you completed (or how far you got if you did not make it to the extra work).

MONDAY (04 APR 16)

STRENGTH (Snatch)

3/3 @ 55% (3 Snatches from below the knee, 3 from mid-thigh)
3/3 @ 62%
3/3 @ 69%
3/2 @ 75%
2/2 @ 80-85%



WOD:

5 Rounds for time:

5 x Bar Muscle-Ups (or 10 Chest 2 Bar Pull-ups or 15 Kipping / Butterfly Pull-ups).
14 x Step over lunge (95/65).

*Bar start on ground, step forward until trail knee touches ground, then return of full extension, this is 1 rep...you end up doing 7 each leg).

You should be able to do this on the new squat racks in the 3rd floor wight room.  If you do muscle-ups do them facing the weight room.  If doing C2B or kipping/butterfly, it should not matter.