WOD
Chipper...with a few brutal snags.
FOR TIME:
50 x Cal Row (62' Room)...run from 62' Room to 3rd Floor gym.
50 x GHD Sit-ups
25 x Front Squat/Cleans (75% -1RM Clean) (See Details)*
50 x Pull-ups
50 x Pistols**
25 x Deadlift (75% - 1RM) (See Details)***
* Front Squat / Cleans: Set up the bar on the floor with 75% of your 1RM clean. Clean the bar to the front rack position and then complete up to 5 x Front Squats. If you are able to do more than 5...too bad, set the weight back and you must clean it again. So in a perfect world it will take 5 cleans with 5 front squats per cleans. If you squat clean the first rep this also counts as your first front squat rep.
**Pistols: A pistol is a one legged squat. Alternate between legs. Keep one leg out straight and lower the other side until the hip crease is below the top of the knee. If unable to do a pistol correctly place a hand on the floor to help you push back up, or do a pistol off a box for better stability.
**Deadlift: Figure out what additional weight needs to be added to your clean weight in order to get to 75% of your 1RM deadlift and have that set aside. When you make it to the deadlifts load the additional weight on the bar.
As always. The ability to maintain proper form is more important than the ability to complete the workout as prescribed. Take your individual abilities into consideration and scale the workout as necessary. Scaling can include reducing weight, reducing repetitions, or replacing exercise for a similar yet easier (or harder) exercise (example: replace GHD for Ab-mat sit-ups, pistols for air squats, pull-ups for jumping pull-ups, etc.).
TUESDAY (31 MAY 16)
STRENGTH
1. snatch: 3, 2, 1, 1, 1, 1, 1…..work up to about 75-80%
2. clean and jerk: same as snatch
3. front squat: 3, 2, 1, 1, 1, 1,1….last rep should be makable but not max. heavy.
WOD
Grace
30 x Clean & Jerk (135/95) for time.
CAPACITY
Run 3 miles at a moderate pace.
MONDAY (30 MAY 16)
Memorial Day Murph
Run 1 Mile
100 x Pull-ups
200 x Push-ups
300 x Air Squats
Run 1 Mile
If you have a weight vest / IOTV, and have the physical capability, wear it.
FRIDAY (27 MAY 2016)
WOD:
20 MIN AMRAP
20 x back extension
50 x double unders
10 x overhead lunges (95/65)....5-each leg.
10 x Burpee Box Jump over (18/12)*
*Jump completely over the box, with a 2 foot take off and 2 foot landing.
THURSDAY (26 MAY 16)
STRENGTH
In sets of 3, work up to and establish a 3RM Overhead Squat.
WOD:
For Time:
50 Sit-up Buy In (Ab-mat if you have one).
THEN
10 Rounds for time of:
5 x Back Squat (185/135)...scale as needed.
10 x Pushups
THEN
50 Sit-up Cash Out
In sets of 3, work up to and establish a 3RM Overhead Squat.
WOD:
For Time:
50 Sit-up Buy In (Ab-mat if you have one).
THEN
10 Rounds for time of:
5 x Back Squat (185/135)...scale as needed.
10 x Pushups
THEN
50 Sit-up Cash Out
WEDNESDAY (25 MAY 16)
STRENGTH: Back Squat
Build up to and attempt to establish a new 1RM back squat.
WOD (15 MIN ARMAP)
500m Row
5 x Pull-ups
10 x Push-ups
15 x Sit-ups
Build up to and attempt to establish a new 1RM back squat.
WOD (15 MIN ARMAP)
500m Row
5 x Pull-ups
10 x Push-ups
15 x Sit-ups
TUESDAY (24 MAY 16)
STRENGTH:
Every 2 min, on the 2min mark.
8x8 of Strict Press.
Then
8x8 of Flat Bench.
*Increase between sets as able.
WOD
5 Ronds for time:
10 x Chest to bar pull-ups.
10 x Thruster (95#/65)
50 x DUs........If you can't do 50 with fewer than 3 breaks, then do singles.
10 x Burpees over Bar.
-Rest 2 Min*
*If you finish a round in under two minutes you get the extra time for rest. So if you finish the first round in 1:51. You don't start until 4:00...thus you get 2:09 of rest. You're Welcome.
Every 2 min, on the 2min mark.
8x8 of Strict Press.
Then
8x8 of Flat Bench.
*Increase between sets as able.
WOD
5 Ronds for time:
10 x Chest to bar pull-ups.
10 x Thruster (95#/65)
50 x DUs........If you can't do 50 with fewer than 3 breaks, then do singles.
10 x Burpees over Bar.
-Rest 2 Min*
*If you finish a round in under two minutes you get the extra time for rest. So if you finish the first round in 1:51. You don't start until 4:00...thus you get 2:09 of rest. You're Welcome.
MONDAY (23 MAY 16)
Regional Nate...Scaled
3 Rounds for Time:
400m Run*
20 x GHD Sit-ups
7 x Dead Lift (245# / 155#): Use a weight that is about 80-85% of your 1RM.
*If working out in Arvin. Run from weight platform to Hayes track. Complete 2 x laps in Hayes, and run back into 3rd floor weight room to GHD. From GHD head to weight platform for DLs...repeat two more times.
The Rx workout is:
3 Rounds for Time:
400M Run
40 x GHD
7 x DL (405# / 275#)
3 Rounds for Time:
400m Run*
20 x GHD Sit-ups
7 x Dead Lift (245# / 155#): Use a weight that is about 80-85% of your 1RM.
*If working out in Arvin. Run from weight platform to Hayes track. Complete 2 x laps in Hayes, and run back into 3rd floor weight room to GHD. From GHD head to weight platform for DLs...repeat two more times.
The Rx workout is:
3 Rounds for Time:
400M Run
40 x GHD
7 x DL (405# / 275#)
FRIDAY (20 MAY 16)
Run a 5K for time.
OR
If you took a mid-week rest day you can do the workout for that day.
Congratulations to the members of the class of 2016 graduating this weekend!
OR
If you took a mid-week rest day you can do the workout for that day.
Congratulations to the members of the class of 2016 graduating this weekend!
THURSDAY (19 MAY 16)
STRENGTH
1. FRONT SQUAT: 20 REPS X 1 SET. Work up to a weight with little warm up….about what you feel comfortable with for 12-15 reps, then do 1 set of 20; breathing (3 large breaths) for each squat. 20 REPS! This should be brutal.
2. 5X5 strict military presses
WOD: 9 MIN AMRAP
3 HSPUs
3 Pistols (each leg)
9 Burpees
12 KBS (53/35)
WEDNESDAY (18 MAY 16)
Strength: Deadlift: After warm-up: Start 1st rep every 3 Min.
5 Reps x 70% / 75% / 80% / 85% / 85% / 85% (% of Working 1RM).
*In between each round complete 40 x Double-unders.
**3 Min includes time to do the lift, 40 x DUs and change weights.
***If you have a legitimate and recent 1 rep max deadlift, take the percentages off of 90% of your 1 RM...this becomes your working 1RM.
Work Capacity: EMOM: 5 rounds (20 minutes) – EMOM, perform:
-Min 1 = 10x power snatch (95#/65#)
-Min 2 = 15x pull ups
-Min 3 = 10x Thrusters (95#/65#)
-Min 4 = Rest
TUESDAY (17 MAY 16)
Strength:
1: Mid-thigh cleans: 10 rounds – Every 2 minutes, complete:
-3x Mid-thigh cleans (Work up to a max for the day)
2: Push press: 5 x %
- Warm up: then start @ 75%. Increase as able.
3: 5 Min AMRAP
-15' Rope Climbs
or
Bar Muscle-ups.
Work Capacity: In 15 minutes, complete the following:
-50x burpees over rower
-Max distance on rower
MONDAY (16 MAY 16)
Strength:
1: Mid-thigh Snatch: 10 rounds – Every 90 seconds, complete:
-3x Mid-thigh snatch (Work up to a max for the day)
2: Back squat: Warm up then: 10 Rounds -Every 90 Seconds
-Warm up to 75-80% for first rounds, increase every other round as able.
Work Capacity: Complete 3 rounds for time of:
-400m run
-20x KB or DB snatch (70#/53#)
-25 Push-ups.
FRIDAY (13 MAY 16)
STRENGTH
Push Press: 5@75% / 5@80% / 5@85%
Push Jerk: 5-5-5-5
WORKOUT
RUN or ROW 1000m.
4 Rounds of:
Run or Row x 1km
4 Min Rest
Push Press: 5@75% / 5@80% / 5@85%
Push Jerk: 5-5-5-5
WORKOUT
RUN or ROW 1000m.
4 Rounds of:
Run or Row x 1km
4 Min Rest
THURSDAY (12 MAY 16)
STRENGTH (Snatch)
1. Snatch from: Floor / Hang: 3/3 - 3/3 - 2/2 - 2/2 - 2/2 - 1/1
2. Snatch Balance: 10 Minutes, increase weight as able.
WOD
5 Rounds
50 x Double Unders
400m Run
30 x Air Squats (If possible, replace with 25 wall balls 20#/14#-10')
Rest 3-4 min (Whatever is closer to the time it took to complete the workout).
1. Snatch from: Floor / Hang: 3/3 - 3/3 - 2/2 - 2/2 - 2/2 - 1/1
2. Snatch Balance: 10 Minutes, increase weight as able.
WOD
5 Rounds
50 x Double Unders
400m Run
30 x Air Squats (If possible, replace with 25 wall balls 20#/14#-10')
Rest 3-4 min (Whatever is closer to the time it took to complete the workout).
WEDNESDAY (11 MAY 16)
STRENGTH:
1. Back squats: 3, 3, 3, 3, 2 NO MISSES....pause 2 seconds in the bottom.
2. Deficit 3 pos clean deadlift: 3, 3, 3, 2: lift off to mid thigh…..mid thigh to down position….down position to high hang….reverse the order. Bring the bar to 1/2″ of the ground on each lift. Take bar down slowly, pausing at 1/2″ for a millisecond….repeat exercise. Go by feel….no misses. Tough exercise.
3. Dumbbell bench press: keep palms together and elbows in……10, 8, 6, 4. be conservative here.
Work Capacity (5 Rounds. EMOM...total of 20 minutes):
-Min 1 = Tabata SDMH 75/45 (20 sec on / 10 sec off x 2).
-Min 2 = Tabata Push Press 75/45 (20 sec on / 10 sec off x 2).
-Min 3 = Max rep toes to bar (Kicker = when/if you drop off the bar, assume the plank position for the rest of the minute).
-Min 4 = Rest
Conditioning:
2 Mile run @80-85% of 2mile run time.
TUESDAY (10 MAY 16)
1) Clean and jerk complex:
Set 1: 5 rounds – Every 60 seconds, perform:
-1x clean + 1x front squat + 1x jerk (70%)
Set 2: 5 rounds – Every 60 seconds, perform:
-1x clean + 1x front squat + 1x jerk (70% + 5kg (10lbs.)
Set 3: 5 rounds – Every 60 seconds, perform:
-1x clean + 1x front squat + 1x jerk (70% + 10kg (20-25lbs.))
Warm up to 70% and perform 1+1+1 EMOM at the same weight for 5 minutes, which equals 1 set. After the 5th rep, add 5 kg and perform 1+1+1 at the same weight for 5 minutes, then repeat 1 more time. You will have 3 working weights for this, not 15. The percentages are only meant to be used as a guide…base your weight off of how you feel, but goal is for no misses.
2) Bench press – Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.
Work Capacity: Complete the following for time:
Clean Amanda: 9-7-5 reps of: Squat clean (135#/95#), muscle-up
*If you can't do muscle-ups, the do chest to bar pull-ups.
MONDAY (09 MAY 16)
STRENGTH
1. Front squat: 4, 3, 3, 2, 1 NO MISSES!
2. Snatch deadlift.: 3, 3, 3, 2: lift off to mid thigh…..mid thigh to down position….down position to high hang….reverse the order: Do not let the plates hit the ground, lower until 1/2" off the ground, then repeat. Last set should be heaviest.
CONDITIONING
1. 5 Rounds for Time
50 x Double Unders.
20 x GHD.
Muscular Endurance:
Back Extensions:
Sets of: 30/25/20/15/10 *Try to complete each set without breaking. 1 Min rest between sets.
FRIDAY (06 MAY 16)
MOBILITY
Classic tricep and lat stretch: 2:00 / side
2 rounds of: 50m bear crawl. 10 PVC figure 8’s. 50m crab walk. 10 PVC good mornings.
Warmup:
3 rounds of :30 ON / :30 OFF of:
Double unders or single under.
Skill:
Wall Walk
4 x 2, Rest 1:00 : Focus on hollow body position and rotating shoulders externally
OR
5 x 5 Handstand Push-ups. Strict if able, kipping if needed.
WOD
20 to 2 Double Unders & 2 to 20 Toes 2 Bar
*So 1st rounds is 20 DUs / 2 T2B. 2nd is 18 DUs / 4 T2B, etc.
COOL DOWN
1 x Mile Run an moderate to easy pace
Calf Smash / Role & 5 Min Stretching.
THURSDAY (05 MAY16)
STRENGTH
7 Sets every 2:30: Cleans 3-2-1 (3 from ground / 2 from power position - above knee / 1 from high hang). Increase weight each set.
CONDITIONING
7 Rounds for Time
4 x Heavy Push Press (135# / 95#)...scale as needed.
8 x Ankles to Bar
16 x Sit-ups
WEDNESDAY (04 MAY 16)
*If you have completed both Monday and Tuesday's workout consider taking an active rest day:
3-5 Mile Run at Moderate Pace.
Otherwise:
Strength:
1: Muscle snatch – 10 minutes to work up to a 1 rep max for the day.
2: Snatch: 10 minutes to work up to a 1 rep max for the day, then:
3: 10 rounds – Every 60 seconds perform:
-3x power snatch (70% 1 RM)
Work Capacity: Complete the following for time:
-100x calorie row
-75x push press...from floor (95#/65#)
-50x GHD sit ups
-25x 2-arm DB thruster (2x 50#/2x 30#)
TUESDAY (03 MAY 16)
Strength: Bench press: 10 rounds – Every 2:30 minutes, complete:
-3x bench press superset with max rep strict pull/chin up (Work up to a max for the day in the bench press, and for the superset, odd rounds do pull ups and even round chin ups.)
*After your 10th set, perform, 1 set for max reps bench press with (65#/45#).
Work Capacity: Complete 21-15-9-15-21 reps of:
-Hang squat clean (95#/65#)
-Burpee over the bar
Conditioning: 3 rounds – For time:
-Row 500m at threshold pace
-Row 250m at recovery pace
MONDAY (02 MAY 16)
Strength: 10 rounds – Every 2 minutes, complete:
-5x deadlift superset + 1 x 8 second DL (4 seconds from bottom to lock, and 4 seconds from lock to floor)...the remaining time is for rest and to increase weight.
Work Capacity: 10 rounds, each for time:
25x unbroken double-unders
50m sprint (In Hallway)
5x power clean (185#/125#)...scale as needed, should be about 60% 1RM
50m sprint (In Hallway)
*Rest 2 minutes between rounds.
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