Sport WOD

WEEK OF 09.18.17

Day 1
Paused Front Skwat
5×1 @70%
*Pause 3 Sec

Jerk from Split
3×3 @45, 50, 55%

Clean & Jerk
3×2 @75%
4×2 @80%
2×2@83%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

Day 2
Deadlift
3×3 @70%
3×3 @78%
5×2 @85%

Box Skwat
Work to Heavy Single
*1-2 Inch Below Parallel
Then 2×5 @80% of HS

For Time:
150 Russian Swing 72/53
*Each Break Perform 10 Burpees + 200m Run

Day 3
20 Min of work:
Bike 50 Cal
50ft. HS Walk
10 Ring Muscle -Ups

5 Sets:
Wt. Plank 45/25 x 1 Min
Reverse Hyper x 20
Back Ext. x 15

Targeted Mobility:
Hamstring
Glute
Thoracic Spine – Lat

Day 4
3×1 OHS @65^
3×3 Snatch Balance @55%
*Both of Snatch 1RM

Snatch
3×3 @70%
3×2 @75%
5×1 @80%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

AMRAP15:
20 Cal Row
30 Wallball 20/14lb to 10/9ft
20 Toes to Bar

Day 5

EMOM 8
1 Clean + Power Clean
*Work up to Heavy
*No TNG

For time:
800M Run
Then
4RFT:
3 Power Clean 225/153lb
10 Bar Over Burpees
Then
100 Double-Unders

Day 6
Programmed Warm-Up
3 Sets:
20 Band Row
10 Back Ext.
10 GHD Sit-Up
10 Razor Curl (Attempts)
*Scale to Partner Assisted Russian Leg Curl

Team Series Workout

Day 7
OFF

WEEK OF 09.11.17

Day 1
AMRAP30
9 Clean & Jerk 155/103lb
11 Pull-Ups
21 Walking Lunge
200m Sprint
Front Rack Hold *Accumulate 1 Min with 120-150% of 1RM FS
*Recommended 10 Sec at Most per Set
*Every Break Perform 20 Sec Plank

Day 2
3×1 OHS @60^
3×3 Snatch Balance @50%
*Both of Snatch 1RM

Snatch
3×3 @70%
3×2 @75%
3×1 @80%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

21-15-9 Reps
Toes to Bar
Burpee
Row for Cal

30-50 Back Ext. (controlled)

Day 3
E2MOM 30
1.Bike @ 50-60 RPM
2.50’ Handstand Walk + Moderate Effort Double Under
3.Russian Twist 30x 15/10lb

2 Sets:
50 Plate Tricep Ext. 45/25
10 Chin-Up

Targeted Mobility:
Hip Flexors
Hamstring
Glute
Quadriceps

* today is an active recovery day

Day 4
3×1 Paused FS @ 70%
3×3 Jerk from Split @40,45, and 50%

Clean + Jerk
3×2 @75%
5×2 @80%
1×1@83%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

4 Sets
Yoke Carry 100m @100% BS
5 Ring Muscle Up
10 Russian Swing *Heavy

*if unable to complete RMU do 3-5 Ring to hip + 3-5 Ring Dip or hold for 15 sec.

Day 5
Deadlift
3×3 @70%
3×3 @78%
5×2 @83%

Box Squat *At Parallel
*Wide Stance
*Work up to Heavy Single
Then 3×8 @75% of HS

5 Sets:
10 Bent Over  Row
5 Goodmorning *30-40% of BS
Sprint 200m

Finish Day with 50 Total Neck Extensions with Light weight

Day 6
Programmed Warm-Up
3 Sets:
20 Band Row
10 Back Ext.
10 GHD Sit-Up
10 Razor Curl (Attempts)
*Scale to Partner Assisted Russian Leg Curl

Crazy Cooky Metcon that Doesn’t fuck you up

Day 7
OFF

 

Week of 09.04.17

 

Day 1
Deadlift w. Blue Band 4×2 @60%

Superset with 5 strict c2b pull-ups

Squat 3×1 @75%
Superset with 30 second hollow hold

6RFT:
10 Handstand Push-ups (strict)
10 Toes to Bar
200m Sprint
*Rest 1 Min



Day 2

Snatch Heavy 2 Rep, then 2×2 @ 90% of reached weight
Superset with freestanding hold in 4×4’

Every 90 for 9 Minutes
1 Power Clean + 2 Shoulder to Overhead + 50’ Handstand Walk

15 Min of Work:
100m Sled Drag Forward
100m Sled Drag Backward
Suitcase Carry 100m *Right
10 Single Arm Russian Swing *R
Suitcase Carry 100m *Left
10 SA Russian Swing *L

3x
10 Barbell Rollout
10 Razor Curl
20 Reverse Hyperextension


Day 3
5x

5 Bench Press + 10 Barbell Bent Over Row

IYT 8-10×5

For Time:
1k Row
75 Double Unders
500m Row
75 Double Unders
1k Row


Day 4
Squat 1RM

AMRAP15
5 Clean 205/133lb
5 Ring Muscle Up
Run 400m

clean is a full squat

3x
5 Goodmornings (Light)
Inchworm Plank x20 Sec
15 Hanging Leg Raise


Day 5
Spehar
For time:
100 Thrusters 135/93lb
100 Pull-ups
Run 6 miles

Partition the thrusters, pull-ups and run as needed.

Post time to comments.

 

Week of 08.28.17

Day 1
Deadlift 6×5 @80%
Super set with 5 Strict Pull-ups

7-5-3 reps for time
Snatch 165/113lb
Sprint 400m Between sets

50 GHD Sit-Up with 3 Sec Eccentric
50 Total Back Extension
*Switch as Needed
*QUALITY REPS


Day 2
4×3 @75% Squat
* Super set 30 seconds of inversion work: handstand hold, walk, hspu

2RNDS:
4:00 Row for Cal
3:00 Double Under
2:00 Front Rack Alt Lunge 135/93lb
1:00 Kettlebell Swing 70/53lb
Rest 2 Min

Post total Reps

3x
10 DB Row *Each
10 Goodmornings *Light
10 Floor Lever /GHD


Day 3
Every 90 seconds for 9 min
2-3 Strict Muscle-up, if you don’t have strict muscle up limit kip as much as possible.
or
Every 90 seconds for 9 min
5 Ring to Sternum + moderate Ring Dip (use blue band for assistance)
***you can also do fitness accessory from Thursday!

3x
400m Run 100m Jog
400m Run
100m Recover Jog
400m Run
100m Recover Jog
200m Run
100m Recover Jog
200m Run
100m Recover Jog
200m Run
100m Recover Jog

400m at best mile time
200m at 1-1:30 slower than mile
-3:00 rest between rounds


Day 4
3x
10 lateral banded
10 monster front and back
3 pistols each

Squat 5×5 @80%

Jerk from Block
*Work to Heavy 2
*3 Sec pause in Catch
*3 Sec Pause in Recovery
* 15 banded pull-apart after each set

5x
10 Dumbbell Row 100/70 each
10 Razor Curl
10 GHD Sit-Up (3-5 sec tempo)
100m Sled Drag (Sprint) #135


Day 5
Deadlift 4×4 @85%

Partner AMRAP20
200M Run
10 Alternating Snatch 70/50lb
5 Handstand Push-up 6/3” Deficit

4x
Wt. Plank x0:30 135/90
Reverse Plank x 1:00
15 Hanging Leg Raise

 

Week 08.21.17

Day 1
Squat Heavy Single
Clean & Jerk 3×1 @ 75-80%
Clean & Jerk 2×3 @ 65-70-%

AMRAP12
100’ Goblet Lunge 70/50lb
5 Right Arm. Dumbbell Press 70/50lb
5 Left Arm. Dumbbell Press70/50lb
5 Bar Muscle Up

4x
10 Floor Lever
20 Flutter Kicks
30 Russian Twist 15LB


 

Day 2
Deadlift 6×3@50% w. Blue Band
super set with 5 Strict Pull-ups (c2b)

For time
Run 800 M
rest 2 Minutes
3RFT
10 Box Jumps 24/20”
10 Kettlebell Swings 53/35lb
20 Toes-2-Bar
Rest 2 Minutes
800M Run

 


Day 3
Hang Power + Hang Snatch + Snatch x5
2 Misses Allowed

2000M Row x 2-3

(4x250m hard/250m easy)
Rest 4 Min


Day 4
Squat 4×2@85%
Push Jerk 3×3
Super set with 50’ handstand walk

Every 4 Minutes for 20 Minutes:
30/22 Cal Bike
8 Clusters135/93lb

5x
Barbell Rollout x10
Hanging L Hold 15-30 sec
1 Legless Rope Climb


Day 5
Deadlift 5×2@55% w. Blue Band
Super set with 10 Sec hold at top, 10 sec at bottom and 5 ring dips

5RFT
10 Ring Muscle-Ups
100m Sled Push with w/Dball
5 Dball Ground to Shoulder (at 200m turn around)
100m Sled Pull with w/Dball

Week of 08.14.17

 

Day 1
Ring to Sternum Pull-up 5×5
Ring hold at top and bottom 20/20 sec x 5

Deadlift 5×2@85%

5RFT
7 Ring Muscle-ups
50’ Right Arm Overhead Walking Lunge
50’ Left Arm Overhead Walking Lunge

3x
50’ Yoke Carry @ 110-115% of BS
10+ Hanging Leg raises


 

Day 2
Snatch 3×1 @ 80-85%
Snatch 2×2 @ 70-75%
Squat 6×2@60%

5RNDS:
50 Double Unders
15 Pull-Up (c2b)
15 Handstand Push-up
15/10 Cal Bike



Day 3
Row
2x
1000m
Rest 1:00
750 m row
Rest :45
500m row
Rest :30
250m row
Rest 3:00

Try to get faster as each distance gets shorter.

2x
Plank x 15 Sec
Side Plank x 15 Sec
Superman Plank x 15 Sec
Side Plank x 15 Sec
Plank x 1 Min


Day 4
Deadlift Heavy Single

21-18-15-12-9 reps for time:
Box Over Burpees 24/20″
Kettlebell Swing 70/53lb

5RFT
1 Legless Rope Climb
2 Rope Climb
50’ Handstand Walk
20 Cal Bike


Day 5
Squat 7×3 @50%
Jerk From Split
Split Jerk 7×1

EMOM30
1) 10-15 Handstand Push-ups
2) 10-15 Toes-2 Bar
3) 200 M run


Day 6 
Day 1775
AMRAP60
17 Power Cleans, 135/93lb.
75 squats

Unload the barbell and carry plate 200 meters, carry barbell 200m, carry plate 200m. Assemble Bar. 

 

 

Week of 08.06.17

Week of 08.06.17

Day 1:
5x
3 Hip to Ring Swings + 1 – 3 Ring Muscle-ups +  Ring Dip

* Focus on keeping your feet together and utilizing the momentum of your hips on your swing. Muscle-ups should feel like moderate effort and ring dip should be moderately hard, but not quite to failure. Try to keep the approximate rep scheme on all 5 sets. No more than 90-120 seconds of rest. If you do not have Ring Muscle-ups do: rip to hip swing + Ring Transition and Ring Dip or Ring 10 second hold at the top and bottom of ring dip. 

Back Squat 4×3 @75%
2 Box Jumps after each set (focus on hip drive, not height of box)

For Time:
200m Run
20 Wallball
20 Burpee
400m Run
40 Wallball
40 Burpee
800m Run


 

Day 2: 
Max Effort Freestanding HS Hold in 4×4 Area x5
Scaling: Practice freestanding kicking up, here is how to safely fall out of a handstand

“The Seven”
7RDS:
7 Handstand push-ups
135-pound Thruster, 7 reps
7 Knees to elbows
245-pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

 


 

Day 3
Every 90 Seconds for 12 Minutes:

Heavy 5 Power Clean
* if you want to work on barbell cycling do TnG. If you are dropping no more than 3-5 second rest. 

5RNDS
2 Minutes to complete 50 Double Unders + Max Cal Row
1 Minute Rest, Post total calories

3x
50ft. DB Walking Lunge 50LB
10 Hanging Leg raises
1 Minute Chinese Plank (weighted)



Day 4

3RNFT
10 Ring Muscle-ups
Rest 2 Minute
100’ Handstand Walk
Rest 2 Minute

Scaling:
• 3 Ring to Hip, 3 Ring Transitions, 4 Ring Dip or Banded
• 3×10 Shoulder Taps or just several attempts at walking

20x400m
-1-2 Minute Rest
-Moderate Pacing (Froning had a little under 8 min)
-Weekly low impact engine building


Day 5
Squat 5×5 @70%
Snatch Pull + Snatch + 3 Overhead Squat x 3

*Work up to Heavy 3

Jerk Balance 5×1(foot position)
Split Jerk 3×3
Jerk Dip 5×1 (strength in dip)

Optional Conditioning:
10-15 Minutes of:
Sled Push 100m
15 Russian Swing @70/53
Sled Push 100m
15 Push-Ups


 

Day 6
Partner For total time:

One person works, one rests

Barbell Tag Team
100 Front Squat 185/133 lb
100 Bench Press 155/113 lb
100 Power Clean 135/93lb

Rest 3 Minutes

Tearing Trio
50 Bar Muscle Ups
50 Pull-ups (c2b)
50 Toes-2-Bar

Post total time

 

 

Week of 7.31.17

Day 1

Work Up to a Heavy 1 Rep Back Squat
then
5×1 @ 75-85%

5RFT
10 Thruster 93/63lb
30 Double Unders

Barbell Roll Out + Max Effort L Seat 3×10


Day 2

Gymnastics
5 Strict Pull-up + 5 Ring Dips x 5
(add weight if necessary)

30 Calorie Bike x10
-1:00 rest between sets-

Single Leg RDL + Single Arm Dumbbell Press 3×10 each

3×100’ Barbell Overhead Carry


Day 3

Snatch 5×1 @ 70-75%
Bulgarian Split Squat 5×8

150’ Sled Pull Backward x 5 @ bodyweight


Day 4

Push Press 5×1
Jerk Dip 3×2

5RNDS
400M Run
5 Power Clean 205/133lb
10 Bar Facing Burpees
5 Bar Muscle-Up
Rest 2 Minutes

3x
10 Hanging Leg Raises
20 – 30 sec Hollow Hold
30 second weighted Chinese plank


Day 5

Clean Pull + 2 Power Clean TnG 5×1

For time:
5 Rope Climbs
10 Push Press 135/93lb
4 Rope Climbs
8 Push Press 135/93lb
3 Rope Climb
6 Push Press 135/93lb
2 Rope Climb
4 Push Press 135/93lb
1 Rope Climb
2 Push Press 135/93lb


Day 6

2 Person for Reps
5 Min Deadlift 225/173lb
5 Min Double Unders
5 Min Front Squat 135/73lb
5 Min Pull-ups (c2b)
5 Min 150’ Sled Push (empty)
5 Min Row for reps

 

Sport Week of 7.24.17

Day 1

Snatch Heavy for day
Start @ 60% and increase by 3-5 5% until 3 misses

Clean & Jerk Heavy for day
Start @ 60% and increase by 3-5 5% until 2 misses

For time:
800m Run
then
3RFT
10 Left Arm Dumbbell Push Press 50/35lb
10 Right Arm Dumbbell Push Press 50/35lb
15 Toes-2-Bar
50 Double Unders
then
800m Run


Day 2

Tempo Back Squat 3×3
3/3/x/3

Super set with Broad Jump + Box Jump x3

For time:
Suitcase Lunge 200m
53/35

*100m Each Hand
*Every Break do 4 Burpees at the end of the workout

E2MOM10
15 Cal Bike + 3+ RMU


Day 3

AMRAP5
4 Cal Row
4 Power Clean 205/133
4 Bar Facing Burpees
Rest 2 Minutes
AMRAP5
8 Cal Row
8 Power Clean 185/123b
8 Bar Facing Burpees
Rest 2 Minutes
AMRAP5
12 Cal Row
12 Power Clean 135/93lb
12 Bar Facing Burpees
Rest 2 Minutes
ARMRAP5
16 Cal Row
16 Power Clean 95/63
16 Bar Facing Burpees

Score is total Reps of all four AMRAPS

3 Mile Run


Day 4

10 Minute goat work:
Handstand Walk or Free Standing HSPU

“Angie”
For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Core Accessory:
2-3x
10 BB Rollout
10 Birddog *Each
10 Band Push-Away *Each


Day 5

3×10 RDL + L-Seat Max Effort

For Time:
15 Front Squat 155/103lb
400m Sandbag Run 60/40lb
10 Front Squat 155/103lb
400m Sandbag Run 60/40lb
5 Front Squat 155/103lb
400m Sandbag Run 60/40lb

30 second yoke hold @ 100-110% of back squat x 5
30 second rest


Day 6

E2MOM10
Power Snatch + Hang Power Snatch + Overhead Squat

5RFT:
5 Bar Muscle-up
10 Alt DB Hang Power Snatch 70/50lb
20 Toes-2-Bar

 

Sport Week of 7.17.17

Day 1

Deadlift 3×3

RDL 3×10

4RFT:
100m Sled Sprint 25lb/empty
Run 200m
100m Sled Sprint 25lb/empty
2 Min Rest

3-5x
Banded Hammy pull-down
30 Second Weighted Chinese
Plank


Day 2

Segment Snatch Pull + Snatch
1”, Knee, Hip, Hip Snatch Hip, Knee, 1”
5 x 1, 3 Misses Allowed

Split Jerk Heavy for day
No more than 2 misses
First 3 Warm-Up weights, pause 3 sec in catch

50’ Suitcase Lunge x 4*Each

3RFT
50 Double Unders
20 Cal Bike


Day 3

5×3 Box Jump + Depth Drop + Jump
Pair w/ 20 Banded Pull-apart

“Helen”
3RFT
Run 400m
21 Kettlebell Swing 53/35lb
12 Pull-Ups

3-5x
10+ Hanging Leg Raises
15+ GHD Back Extensions


Day 4

Moderate Length Handstand Walk or freestanding hold,
freestanding hspu x3

Bench Press + Weighted Ring Dip 4×5

12x
250 M Row
2 Min Rest


Day 5

Segmented Clean Pull + Clean
1”, Knee, Hip, Hip Clean Hip, Knee, 1”
4×1, 1 Missed Clean Allowed

4RFT
50’ Overhead Walking Lunge
115/73lb
12 Toes-2-Bar
200m Run

**if space is an issue count how
many alternating lunges it would
take to make 50’


Day 6

30RFT
1 Ring Muscle Up
2 Squat Snatch 135/93lb
3 Bar Facing Burpee