The Outlaw Way 2013
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December 31 2012January 1 2013January 2 2013January 3 2013January 4 2013January 5 2013
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WOD 121231:
BB Gymnastics
1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning
3 rounds for time of:
12 Burpee Over-the-Box Jumps 30/26″
9 Muscle-Ups
7 Deadlifts 315/225#
WOD 130101:
20 minute AMRAP of:
“Fran” into a 1-mile run
+
Then, with any remaining time...
Establish a 20-rep back squat max
WOD 130102:
BB Gymnastics
1) Power snatch 1-rep max
2) Power clean & power jerk 1-rep max

Strength
1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning
Choose one…
Row: 4X500m – rest 2:1
Run: 4X400m – rest 2:1
Swim: 6X100m – rest 2:1
WOD 130103:
Rest day.
WOD 130104:
Strength
1) Every 30 seconds for 5:00: 2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension
2a) Bench Press: 1X8/70%, 2X5/80%, 2X3/85% – rest 60 sec.
2b) Strict Weighted Pull-ups: 1X8/60%, 2X5/70%, 2X3/75% – rest 60 sec.

Conditioning
9 Bar Muscle-Ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
7 Bar Muscle-Ups
40 Split Jumps
20 Wall Balls 20/14#
5 Bar Muscle-Ups
30 Split Jumps
10 Wall Balls 20/14#

Midline
1a) 3XME L-Sit Holds – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
WOD 130105:
BB Gymnastics
Snatch 1-rep max
Clean & jerk 1-rep max

Strength
Front Squats: 1X8/70%, 2X5/80%, 2X3/85%

Conditioning
8 min AMRAP of:
Run 200m
20 Pistols (alternating)
10 Push Jerks 145/100#

-then (no rest)-

3 min ME Lateral Burpees (over bar)
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January 7 2013January 8 2013January 9 2013January 10 2013January 11 2013January 12 2013
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WOD 130105:
BB Gymnastics
1) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning
4 rounds:
8 Hang Squat Clean to Thrusters 135/95#
12 Burpee Over-the-Box Jumps 24/20″
16 KBS 24/16kg
Rest 1:1 between rounds
WOD 130108:
BB Gymnastics
1) 7X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 7X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Strength
HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.

Conditioning
7 rounds:
30 Seconds ME Row for Calories
5 Muscle-Ups
5 Power Snatches 135/95#
Rest 1:1 between rounds
WOD 130109:
BB Gymnastics
EMOM for 7 minutes:
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.

Strength
1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning
Choose one and perform each set EMOM…
Run: 10 X 150m – active rest the remainder of each minute.
Swim: 10 X 25m – active rest the remainder of each minute.
WOD 130110:
Rest day.
WOD 130111:
Strength
1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60 sec.
2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec.

Conditioning
100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

=Rest 1 minute-

2 minutes ME Row/Airdyne for Calories
WOD 130112:
BB Gymnastics
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.

Strength
Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60-90 sec.

Conditioning
There are 2 versions of today’s WOD. The first is a partner version, if you have a partner to perform the workout with please do so. The second is an individual version.

Partner Version:
3 rounds for time of:
40 HSPU (2012 Regional standard)
30 Partner Burpees
200m Buddy Carry

Individual Version:
3 rounds for time of:
25 HSPU (2012 Regional standard)
20 Lateral Burpees (over BB)
100m Barbell Carry 185/135# (back rack)
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January 14 2013January 15 2013January 16 2013January 17 2013January 18 2013January 19 2013
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WOD 130114:
BB Gymnastics
1) Snatch: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
2) Clean & Jerk: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

Conditioning
50′ Prowler Push (high handles) 215/165#
25 OHS 95/65#
25 T2B
50′ Prowler Push (low handle) 215/165#
20 OHS 95/65#
20 T2B
50′ Prowler Push (high handles) 215/165#
15 OHS 95/65#
15 T2B
50′ Prowler Push (low handle) 215/165#
WOD 130115:
BB Gymnastics
1) 5X3 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X3 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.

Strength
HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Conditioning
5 rounds:
3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders
Rest 1:1 between rounds
WOD 130116:
BB Gymnastics
EMOM for 7 minutes:
1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.

Strength
1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning
Choose one…
Row: 4X500m – rest 1.5:1
Run: 4X400m – rest 1.5:1
Swim: 4X200m – rest 1.5:1
Notes: All work should be at 90-95% RPE
WOD 130117:

Rest day.
WOD 130118:
Strength
1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension
2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

Conditioning
1) With a 10 minute clock…
5 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…
2:30 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 400m
WOD 130119:
BB Gymnastics
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean & Jerk.

Strength
Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 60-90 sec.

Conditioning
“Cindy”
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats
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January 21 2013January 22 2013January 23 2013January 24 2013January 25 2013January 26 2013
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WOD 130121:
BB Gymnastics
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

Conditioning
7 minute AMRAP of:
Burpees to 6" target
WOD 130122:
BB Gymnastics
1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.

Strength
HBBS: 3X10 – heaviest possible, rest 3 full minutes

Conditioning
5 rounds:
4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%)
8 difficult Deficit HSPU
Row 24 Calories
Rest 1:1 between rounds
WOD 130123:
BB Gymnastics
5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.

Strength
1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec. DEMO VIDEO
1b) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1c) 3X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning
Choose one…
Row: 3X1000m – rest 1:1
Run: 4X800m – rest 1:1
Swim: 4X250m – rest 1:1
Notes: All work should be at 95+% RPE.
WOD 130124:
Rest day.
WOD 130125:
Strength
1) Deadlift: 3X10 – heaviest possible, rest 3 full minutes
2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.

Conditioning
For time:
30 Handstand push-ups (regionals standard)
40 Pull-ups
50 KBS 24/16kg
60 Sit-ups (Ab-Mat, anchored)
70 Burpees
WOD 130126:
At 00:00, 1 minute muscle-ups

At 02:00, 7 minute AMRAP of:
75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches 95/65#

At 10:00, 1 minute muscle-ups

At 12:00, 7 minutes to establish a FS 1-rep

At 20:00, 2 minutes muscle-ups

At 23:00, 7 minute AMRAP
Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 135/95#

At 32:00, 2 minute muscle-ups

At 33:00, 7 minutes to establish jerk 1-rep

At 40:00, Done.
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January 28 2013January 29 2013January 30 2013January 31 2013February 1 2013February 2 2013
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WOD 130128:
BB Gymnastics
Snatch 1-rep max

Conditioning
“Diane”
21-15-9 of:
Deadlift, 225/155lbs
Handstand push-up
WOD 130129:
Strength
Back squat 1-rep max

Conditioning
Run 400m
WOD 130130:
“Isabel”
30 Snatches, 135/95lbs
WOD 130131:
Rest day.
WOD: 130201
1) 10 minutes to establish push press 1-rep
2) Max unbroken ring muscle-ups
3) Max unbroken double unders
4) 10 minutes to establish a bench press 1-rep
5) Row 2k for time
WOD 130202:
2012 Regionals Individual Event 4
For time:
50 Back Squats 135/95#
40 Pullups
30 Shoulder to Overhead 135/95#
50 Front Squats 85/65#
40 Pullups
30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#
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February 4 2013February 5 2013February 6 2013February 7 2013February 8 2013February 9 2013
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WOD 130204:
BB Gymnastics
1) 7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
2a) 3X3 Snatch Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X3 Snatch Balance – heavy (no misses), rest 60 sec.

Skill/Midline
1a) 3XME Strict HSPU – rest 60 sec.
1b) 3X15 Reverse Hypers – heavy, rest 60 sec.

Conditioning
12 minute AMRAP of:
5 Power Cleans 165/110#
10 T2B
15 Wall Ball 20/14#
WOD 130205:
BB Gymnastics
1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – heaviest possible, rest 60 sec.
2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO

Strength
HBBS (based off 130129): 3X5 @ 70%, 3X3 @ 80% – rest 2:00 minutes.

Conditioning
2 min Max Distance HS Walk

-then (no rest)-

3 rounds for total reps of:
1:00 ME KBS 32/24kg
Rest :30
1:30 ME Burpee Box Jumps 30/24″
Rest :30
2:00 ME Row for Distance
Rest :30

-then-

2 min Max Distance HS Walk

WOD 130206:
BB Gymnastics
1) 7×1 Snatch from blocks (just above knee) – heavy but perfect, rest 60 sec.
2) 7×1 Clean from blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.

Conditioning
Run 5k
WOD 130207:
Rest day.
WOD 130208:
Strength
1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec. DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec.
2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec.
2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.

Midline/Recovery
3X20 Reverse Hypers – medium, rest 60 sec.
WOD 130209:
BB Gymnastics
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean & Jerk.

Strength
EMOM for 7 minutes:
2 Pause Front Squats @ 75%

Conditioning
“Jackie”
Row 1k
50 Thrusters @ 45#
30 Pull-ups
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February 11 2013February 12 2013February 13 2013February 14 2013February 15 2013February 16 2013
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WOD 130211:
BB Gymnastics

1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 sec. DEMO VIDEO
2a) 3X3 Snatch First Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heavy (no misses), rest 60 sec.

Skill/Midline

1a) 3 X ME UB T2B – rest 60 sec.
1b) 3X10 Reverse Hypers – very heavy, rest 60 sec.

Conditioning

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

*Please list total reps of AMRAP and total Rope Climbs separately.

Notes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.
WOD 130212:
1) 7X2 Clean Deadlift + Low Hang Clean (1″ off floor) + Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

Conditioning

*All work should be performed with a 40/20# weight vest.

For time:

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m
WOD 130213:
BB Gymnastics

1) 5×2 Snatch from blocks (just above knee) – heavy but perfect, rest 60 sec.

2) 5×2 Clean from blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.

Notes: The 1 Push Jerk should be performed after the 2nd Clean.

Conditioning

7 minute AMRAP of:

8 Push Jerks @ 155/105#
10 T2B
40 Double-Unders

-then (no rest)-

1 minute AMRAP of:

UB Hang Power Cleans @ 155/105#

Notes: This effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.
WOD 130214:
Rest day.

WOD 130215:
Strength

1a) 5X2 Top Pull Deadlifts @ 90% – rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains – rest 60 sec.

Notes: The barbell should be loaded with 55% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Supinated Weighted Pull-ups – heaviest possible, rest 60 sec.

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups

For time.

Midline/Recovery

3X25 Reverse Hypers – medium, rest 60 sec.
WOD 130216:
BB Gymnastics

5 attempts to establish a 1RM of the barbell complex:

1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind the Neck Jerk

Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be lowered to the back rack to continue. The bar may be dropped from overhead after the final BtN Jerk. Rest as needed.

Conditioning

3 rounds for time of:

9 Muscle-Ups
7 Snatches (full squat) 185/120#

Notes: If max Snatch is below 215/140# then use 85%.
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February 18 2013February 19 2013February 20 2013February 21 2013February 22 2013February 23 2013
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WOD 130218:
BBG
1) 5X3 Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 – 90 sec.
Notes: These should be performed UB if possible, but it is not required.

2a) 3X3 Snatch First Pulls + Hang Snatch Pulls – heavy, rest 60 sec.
Pause for 3 counts at the top of the first pull. Then, from the hang position (end of the first pull), perform a snatch pull.

2b) 3X3 Snatch Grip Push Press + OHS – heavy, rest 60 sec.

Skill/Midline
1a) 3X20 UB GHD Situps (as fast as possible) – rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

Conditioning
For time:
60 Double-Unders
3 Power Cleans @ 185/120#
30 Wall Balls 20/14#
6 Power Cleans @ 185/120#
15 T2B
9 Power Cleans @ 185/120#
15 T2B
6 Power Cleans @ 185/120#
30 Wall Balls 20/14#
3 Power Cleans @ 185/120#
60 Double-Unders
WOD 130219:
BBG

1) 5X3 Low Hang Clean (1″ off floor) + 1 Jerk – heaviest possible, rest 60 sec.

Notes: The Jerk comes after all 3 Cleans.

2a) 3X3 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.

Conditioning

For time:

50 Burpees
20 Front Squats @ 70%
50 Burpees

Notes: Fronts Squats must be taken from the floor.
WOD 130220:
BB Gymnastics

1) 7×1 High-Hang Snatch – heaviest possible, rest 60 sec. DEMO VIDEO

2) 7×1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

7 rounds for total working time of:

100m Shuttle Run (10m increments)
14 KB Snatch @ 32/24kg (7 each arm, any order)
14 C2B Pullups

Rest 1:1
WOD 130221:
Rest day.
WOD 130222:
Strength

1a) Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest 60 sec. after sets @ 75/80%, rest 2 minutes after singles @ 95% DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 60% bar + 25% chains – rest 60 sec.

Notes: The barbell should be loaded with 60% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3XME Strict Pull-ups – rest 60 sec.
2b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

5 minute AMRAP of:

5 Bar Muscle-Ups
15 Over-the-Box Jumps 20″ (no touch on top)

*Rest 1 minute.

2 minute AMRAP of:

Ring Dips

Midline/Recovery

3X20 Reverse Hypers – medium/heavy, rest 60 sec.
WOD 130223:
BBG

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean and Jerk.

Strength

Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.

Conditioning

For time:

9 KB Thrusters 24/16kg
9 K2E
Row 500m
18 KB Thrusters 24/16kg
18 K2E
Row 500m
9 KB Thrusters 24/16kg
9 K2E

Notes: KB Thrusters are performed with a KB in each hand. K2E (knees-to-elbows) MUST finish with the knees making full contact with the elbows. Anything less is a no-rep.
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February 25 2013February 26 2013February 27 2013February 28 2013March 1 2013March 2 2013
18
WOD 130225:
BBG

1) 7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.

Skill/Midline

1a) 3XME TTB – rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

Conditioning

3 rounds for total working time of:

Run 400m
25 Wall Balls 20/14#

*Rest 1 minute after the first round, and rest 2 minutes after the second round.

Notes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.
WOD 130226:
BBG

1) 7X2 First Pull + Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

Notes: The single Jerk should come after the second Clean. This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X5 Push Press – heaviest possible, rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

Conditioning

5 rounds for total reps of:

1 min. to complete 5 Power Cleans @ 155/105#
-with the remainder of the minute complete ME Split Jerks @ 155/105#

1 min. ME Burpees
WOD 130227:
BB Gymnastics

1) 7×1 Vertical Snatch off High Blocks – heaviest possible, rest 60 sec. DEMO VIDEO

2) 7×1 Vertical Clean off High Blocks + 1 Push Jerk – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

7 rounds for total HSPU of:

2 minutes to complete-

Row 20 Calories
12 Lateral Box Jumps 20″
ME HSPU

*Rest 1 minute after each round.

Notes: The feet must make contact with the top of the box on every jump. Every pass over the top of the box counts one rep.
WOD 130228:
Rest day.
WOD 130301:
Strength

1a) Top Pull Deadlifts: 5X3 @ 70% – rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press @ 70% – rest 60 sec.

Conditioning

For time:

Run 800m
30 Muscle-Ups
Run 800m
WOD 130302:
BBG

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean and Jerk.

Strength

Front Squats: 5X3 @ 75%

Conditioning

Score to beat – Jessica Estrada: 268 reps.

3 rounds for total reps of:

1 min ME Front Squats 135/95#
1 min ME HSPU
1 min ME KBS 24/16kg
1 min ME Pull-ups
*Rest 1 minute after each round.

Notes: HSPU should be performed with an ab-mat between 2 45# plates for men, and 2 25# plates for women (hi-temp style).
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March 4 2013March 5 2013March 6 2013March 7 2013March 8 2013March 9 2013
20
WOD 130304:
BBG

1) 10X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.

Skill/Midline

1a) 3X25 UB GHD Sit-ups – rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

Conditioning

3 minute AMRAP of:

Burpees (to a 6″ target)

*Rest 2 minutes.

5 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#
WOD 130305:
BBG

1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.

Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

Conditioning

1) 3X200m Run – rest 1:1

2) 3X200m Run – rest 1:1.5

3) 3X200m Run – rest 1:2

*Record exact times for each 200m. Every set should be all-out effort.

WOD 130306:
BB Gymnastics

1) 7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 sec. DEMO VIDEO

2) 7×1 Low-Hang Clean (3 count pause) + Vertical Hi-Hang Clean + Push Jerk – heaviest possible, rest 60-90 sec.

Notes: On both the Low-Hang Snatch and Clean the barbell should be deadlifted to the hang, then lowered to 1-2″ off the floor. Once the barbell is in the Low-Hang position, a 3 count static pause is required. After the Low-Hang Snatch or Clean is performed, without returning the barbell to the floor, the Hi-Hang Snatch or Clean should be performed with little or no forward inclination of the torso. Try to remain as vertical as possible.

Conditioning

1 minute ME Muscle-Ups

*Rest 1 minute.

3 rounds for time of:

5 Wall Walks
75 Double-Unders
5 Push Jerks 185/125#

*Rest 1 minute.

1 minute ME Muscle-Ups

WOD 130307:
Rest day.
WOD 130308:
Movement prep for 13.1

1) Every 30 seconds for 2 minutes (10 total reps):

1 Power Snatch + 1 Full Snatch (squat) @ 75/45# (touch and go reps)

2) Every minute on the minute for 2 minutes (6 total reps):

1 Power Snatch + 1 Full Snatch (squat) @ 135/75# (touch and go reps)

3) Every 10 seconds for 1 minute (14 total reps):

2 Burpees (13.1 standard) as fast as possible

2013 CFG Open WOD 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible
WOD 130309:
BBG

15 minutes to establish a 1RM Clean & Jerk.

Strength

15 minutes to establish a 1RM Front Squat.

Conditioning

*With a running clock…

3 rounds for time of:

50 Double-Unders
25 Wall-Balls
10/7 Muscle-Ups

>If you finish this effort in less than 12 minutes, rest until the clock reaches 12 minutes.

2 minutes ME Rope Climbs 15′

>Rest 1 minute.

2 minutes ME Row for Calories
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March 11 2013March 12 2013March 13 2013March 14 2013March 15 2013March 16 2013
22
WOD 130311:
BBG

1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.

Skill/Midline

1a) 3X10 Strict T2B- rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

Conditioning

10 minute ascending round AMRAP of:

3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 36/30″
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 36/30″
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 36/30″
9 C2B Pull-ups
12…
WOD 130312:
BBG

1) 7X1 Pause First Pull + 1 Clean & Jerk – heaviest possible, rest 60 sec.

Notes: The sequence is 1 First Pull with a 3 second pause at the knees, then a full Clean & Jerk. Do not release tension on the BB when returning to the floor after the Pause First Pull.

Strength

1) HBBS (based off 130129: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3 minutes.

2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec. DEMO VIDEO

Conditioning

3 minutes Max Distance Prowler Push @ 250/175#

Notes: This effort should be performed as a 10 yard shuttle (10 yards down, 10 yards back). Push high handles down, and low handles back.

-then (no rest)-

For time:

Row 20 Calories
12 Push Press 155/105#
20 Walking Lunges (steps)
Row 40 Calories
9 Push Press 155/105#
40 Walking Lunges (steps)
Row 60 Calories
6 Push Press 155/105#
60 Walking Lunges
WOD 130313:
BB Gymnastics

1) 5×3 Hi-Hang Snatch – heaviest possible, rest 60-90 sec. DEMO VIDEO

2) 5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO

*Notes: Three Hi-Hang Cleans should be performed, then one Push Jerk after the final Clean.

Conditioning

For time:

Run 800m
40 KBS 24/16kg
Run 800m
40 KBS 24/16kg
Run 800m

*Notes: Pacing on this effort should be focused on using negative splits. The run times should purposefully be slowest to fastest, and the final 800m should be a max effort. Suggestions on pacing would be (based off of 800m PR): 80-85%, 90-95%, 95-100%. Due to purposeful pacing the KBS should be able to be performed UB, and fast.
WOD 130314:
Rest Day.
WOD 130315:
Movement Prep

1) Take 15-20 minutes to work up to 5 Hi-Hang Snatches @ no more than 75-80%. DO NOT go above 80% or do more than 5 heavy reps.

2) 5-10 non-rebounding Box Jumps @ 36/30″. Move slowly and step down. Concentrate on landing as high as possible (torso).

3) 5 sets of 2-3 rebounding Box Jumps. Concentrating on footwork, and minimizing time in contact with the floor.

Conditioning

CF Games Open WOD 13.2

WOD 130316:
BBG

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats: 1X8 @ 70%, 1X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 seconds EXACTLY.

Conditioning

For time:

75 Pullups

EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%.

*Rest 2 minutes.

For time:

75 Lateral Burpees

EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%.

>Notes: Both of these pieces have a 7 minute time cap. Burpees should be performed with a lateral jump over the barbell.
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March 18 2013March 19 2013March 20 2013March 21 2013March 22 2013March 23 2013
24
WOD 130318:
BBG

1) EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

Skill/Midline

1a) 3X20 UB GHD Sit-ups – rest 60 sec.
1b) 3X60 Seconds of Freestanding Handstand Holds – rest 60 sec.
1c) 3X20 Reverse Hypers – medium/heavy, rest 60 sec.

Conditioning

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.
WOD 130319:
BBG

1) EMOM for 5 minutes:

2 Clean & Jerks (full) @ 75%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Clean & Jerks (full) @ 75%

*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

Strength

HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

Conditioning

4 rounds for total working time of:

Row 500m
14 Lateral Burpees (over bar)
7 Power Snatches 135/95#

Rest 1:1

*Notes: Choose a pace on the Row that is roughly 90% of your best 500m. All 4 rounds should be at that pace, with the Burpees and Snatches being all out efforts.
WOD 130320:
BB Gymnastics

1) 7×2 Vertical Snatch from blocks (at hip) – heaviest possible, rest 60-90 sec. DEMO VIDEO

2) 7×2 Vertical Clean from blocks (at hip) + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO

*Notes: Two Vertical Cleans should be performed, then one Push Jerk after the second Clean.

Conditioning

For time-

3 rounds of:

20 KB Front Squats 24/16kg
5 Bar Muscle-Ups
20 KB Snatches (partition in any way) 24/16kg

Run 1 mile

3 rounds of:

15 KB Front Squats 24/16kg
3 Bar Muscle-Ups
15 KB Snatches (partition in any way) 24/16kg
WOD 120321:
Rest day.
WOD 130322:
Movement Prep:

1) EMOM for 5 minutes:

2 1 & 1/4 Front Squats @ 50%

2) EMOM for 5 minutes:

2 Push Press @ 50%

3) 3 rounds of:

30 Double-Unders
2 Muscle-Ups

Rest 1:2

*Notes: Limit transition time as much as possible. Chalk hands before beginning DU to allow for a faster transition.

Conditioning:

CrossFit Games Open WOD 13.3

WOD 130322:
Movement Prep:

1) EMOM for 5 minutes:

2 1 & 1/4 Front Squats @ 50%

2) EMOM for 5 minutes:

2 Push Press @ 50%

3) 3 rounds of:

30 Double-Unders
2 Muscle-Ups

Rest 1:2

*Notes: Limit transition time as much as possible. Chalk hands before beginning DU to allow for a faster transition.

Conditioning:

CrossFit Games Open WOD 13.3
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26
WOD 130323:
BBG

3 attempts to establish a 1RM Snatch.

3 attempts to establish a 1RM Clean & Jerk.

*Rest as needed between all attempts.

Strength

Front Squats: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 75 sec. (based on: 130309)

Conditioning

For time:

Row 2k
50 Pistols (alternating legs)
30 Hang Cleans (any style) 225/135#

*15 minute time cap.
WOD 130325:
BBG

Every 30 seconds for 4 minutes:

1 Snatch (full) @ 85%

Then, when the clock hits 5:00-

3:00 to complete:

3 X ME UB (unbroken) Snatches @ 75%

*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

Skill/Midline

1a) 3XME UB T2B – rest 60 sec.
1b) 3X60 Sec. of Freestanding Handstand Holds – rest 60 sec.
1c) 3X10 Reverse Hypers – very heavy, rest 60 sec.

Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups

WOD 130327:
BB Gymnastics

1) 7×2 Snatch from blocks (just above knee) – heaviest possible, rest 60-90 sec. DEMO VIDEO

2) 7×2 Clean from blocks (just above knee) + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO

*Notes: Two Cleans from blocks should be performed, then one Push Jerk after the second Clean.

Conditioning

10 minutes Triple-Under practice.

-then-

3 rounds for time of:

15/9 Strict HSPU (reg. standard)
40 Split Jumps
15 Pull-ups

-then (no rest)-

NOT for time:

25 UB GHD Sit-ups
ME Kipping HSPU (reg. standard)
25 UB GHD Sit-ups

*Notes: The 15/9 denotes 15 HSPU for men, and 9 HSPU for women. This is one continuous piece with the 3 RFT portion being timed, then the not for time portion being started immediately upon its completion. There is only one round of the not for time portion.

WOD 130328:
Rest day.
WOD 130329:
Movement Prep

Every 30 sec for 3 minutes:

1 Power Clean & Push Jerk @ 65%

*Immediately perform 2 TTB after every rep.

Workout

CrossFit Games 2013 Open WOD 13.4
WOD 130330:
BBG

15 minutes to establish a 1RM Snatch.

Strength

Front Squats: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 1:00-2:00 (based on: 130309)

Conditioning

For time:

100′ Prowler Push 300/200#
10 Bench Press @ BW/75%BW
30 Burpees
100′ Prowler Push 300/200#
8 Bench Press @ BW/75%BW
20 Burpees
100′ Prowler Push 300/200#
6 Bench Press @ BW/75%BW
10 Burpees

*Notes: Prowler Pushes should be completed by performing a 50′ push down with the high handles, and a 50′ push back with the low handles.
27
April 1 2013April 2 2013April 3 2013April 4 2013April 5 2013April 6 2013
28
WOD 130401:
BBG

1) Every 20 seconds for 4 minutes:

1 Snatch (full) @ 75%

*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:

1 Snatch (full) @ 85%

Skill/Midline

1a) 3X25 UB GHD Sit-ups – rest 60 sec.
1b) 3XME Freestanding Handstand Holds – rest 60 sec.
1c) 3X20 Reverse Hypers – med/heavy, rest 60 sec.

Conditioning

For time:

100 Double-Unders
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
100 Double-Unders
WOD 130402:
BBG

1) Every 20 seconds for 4 minutes:

1 Clean & Jerk @ 75%

*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:

1 Clean & Jerk @ 85%

Strength

HBBS (based off 130129): 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% – rest as needed

Conditioning

1 min ME KBS @ 32/24kg

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups

*Rest 1 minute.

1 min ME KBS @ 32/24kg

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups

*Rest 1 minute.

1 min ME KBS @ 32/24kg
WOD 130403:
BB Gymnastics

1) 7×1 2 Position Snatch (floor – hang) – heaviest possible, rest 60-90 sec.

2) 7×1 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60-90 sec.

*Notes: Snatches and Cleans should be full reps. The bar does not return to the floor between the two positions.

Conditioning

10 minutes Triple-Under practice.

-then-

Tabata – Row/Airdyne for calories.

*Notes: Keep the fan moving slowly for rest intervals.

*Rest 5 minutes.

Accumulate as many BB TGU (alternating arms) as possible in 12 minutes.

*Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire twelve minutes.
WOD 130404:
Rest day.
WOD 130405:
CrossFit Games 2013 Open WOD 13.5
WOD 130406:
BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% – rest 1:00-2:00 (based on: 130309)

Conditioning

4 rounds for total time of:

Run 400m
14 Deficit HSPU
7 Power Cleans 225/150%

Rest 1:1

*Notes: HSPU setup should be an Ab-Mat with two 45# plates (hi-temp style) on either side for men, and one 45# plate (hi-temp style) on either side for women. Kipping is allowed.
29
April 8 2013April 9 2013April 10 2013April 11 2013April 12 2013April 13 2013
30
WOD 130408:
BBG

1) 15 minutes of Snatch technique work.

2) 15 minutes of Clean & Jerk technique work.

*Notes: Do not go past 80% on any lifts. There should be no misses.

Skill

15 minutes of Handstand Walk practice.

Conditioning

Row 2k @ 80-85%

*Notes: Base this percentage off of your PR 2k. Try to maintain slower splits through the first 1k, and decrease pace throughout the second 1k.
WOD 130409:
Strength

20 minutes to establish a 1RM HBBS.

Skill

10 minutes Triple-Under practice.

Conditioning

“DT”

Five rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#
WOD 130410:
Tests

1) 15 minutes to establish a 1RM Push Press.

2) 30 Muscle-Ups for time.

*Notes: Strict 6 minute cap. Rest 10-15 minutes before starting #3.

3) Run 1 mile for time.

WOD 130411:
Rest Day.
WOD 130412:
BBG

15 minutes to establish a 1RM Clean & Jerk.

*Notes: Do not allow for any extraneous attempts/warm-up lifts. Work quickly to a heavy load, then make 3-5 maximal attempts.

Strength

15 minutes to establish a 1RM Bench Press.

Conditioning

21-15-9 of:

OHS 95/65#
Pull-ups

For time.
WOD 130413:
BBG

15 minutes to establish a 1RM Snatch.

*Notes: Do not allow for any extraneous attempts/warm-up lifts. Work quickly to a heavy load, then make 3-5 maximal attempts.

Strength

15 minutes to establish a 1RM Deadlift.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU

*Notes: Regionals standard HSPU (36″ wide, by 24″ deep box for hand placement).
31
April 15 2013April 16 2013April 17 2013April 18 2013April 19 2013April 20 2013
32
WOD 130415:
BBG

1) 5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

2a) 5X3 Snatch First Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

12 minute AMRAP of:

7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Box Jumps 20″ (touch top)

Midline

1a) 3X5 (5l/5r) TGUs @ 24/16kg – rest 45 sec.
1b) 3×20 UB T2B – rest 45 sec.
WOD 130416:
BBG

1) Power Snatch + Snatch (full squat): 3X1 @ 65%, 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 60 sec.

*Notes: These are touch & go reps. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB Deficit HSPU
Row 500m

Rest 1:1

*Notes: HSPU standard for men is two 45# plates on either side with an Ab-Mat in the middle. HSPU standard for women is one 45# plate on either side with an Ab-Mat in the middle. Kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24/16kg

2) ME UB Thrusters 115/75#

3) ME HS Walk for distance (3 attempts)

*Rest as needed between efforts.
WOD 130417:
BB Gymnastics

1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.

*Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.

2a) 4X3 Clean First Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

*Notes: Straps should be used for Clean First Pulls.

Conditioning

For time:

100 UB Double-Unders
25 Pullups
15 GHD Situps
75 UB Double-Unders
25 Pullups
15 GHD Situps
50 UB Double-Unders
25 Pullups
15 GHD Situps

Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium, rest 45 sec.

Extra 130417:
GROUP #1 Conditioning

5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.
WOD 130418:
Rest day.
WOD 130419:
Strength

1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to maintain this load, or increase it slightly, over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill

15 minutes alternating Triple-Under and Freestanding Handstand practice.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then practice Freestanding HSPU.

Conditioning (2 parts)

Part 1-

5 rounds for time of:

25 Split Jumps
5 Power Snatches 135/95#
25 HR Push-ups

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.
WOD 130420:
BBG
1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

1X20 HBBS

Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.

Conditioning

For time:

2 Muscle-Ups
10 Clean & Jerks 135/95#
4 Muscle-Ups
8 Clean & Jerks 155/105#
6 Muscle-Ups
6 Clean & Jerks 185/120#
8 Muscle-Ups
4 Clean & Jerks 205/135#
10 Muscle-Ups
2 Clean & Jerks 225/150#

*Notes: The preference is to set up 5 ascending barbells in order to minimize transition time.

Extra 130420:

*Rest approximately 30 minutes before starting.

GROUP #1 Conditioning

For time:

Row 500m
21 KB (2 KBs) Push Press 24/16kg
21 TTB
Row 500m
15 KB (2 KBs) Push Press 24/16kg
15 TTB
Row 500m
9 KB (2 KBs) Push Press 24/16kg
9 TTB
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April 22 2013April 23 2013April 24 2013April 25 2013April 26 2013April 27 2013
34
WOD 130422:
BBG

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X3 Snatch First Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 5X3 Tempo HBBS @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Row 1K

Midline

1a) 3X3 (3l/3r) BB TGUs @ 75/55# – rest 45 sec.
1b) 3XME UB T2B – rest 45 sec.
WOD 130423:
BBG

1) EMOM for 7 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) EMOM for 7 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

For time:

20 Wall Balls 20/14#
40 Pull-ups
20 Wall Balls 20/14#
40 Box Jumps 24″
20 Wall Balls 20/14#
40 Ring Dips
20 Wall Balls 20/14#
40 KBS 32/24kg
20 Wall Balls 20/14#

Extra 130423:
GROUP #1 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

3 rounds for time of:

4 Rope Climbs 15′
12 Push Press 115/75#
16 GHD Sit-ups

WOD 120424:
BBG

1) 7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

2a) 4X3 Clean First Pulls – heavy, rest 60 sec.

2b) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec. VIDEO DEMO

*Notes: Try to increase,at least in small increments, from last week’s 1&1/4 FS. Straps should be used for Clean First Pulls.

Conditioning

4 rounds for total working time of:

12 Deficit HSPU
15 TTB
Row 500m

Rest 1:1

*Then, after completing the final round, and its prescribed rest…

4 minutes Max Distance Sled Drags @ 200/140# using a 50′ down and back shuttle style track.

Strength

1a) 3X10 Weighted GH Raise – heavier than last week, rest 45 sec.
1b) 3X10 Reverse Hypers – VERY heavy, rest 45 sec.

GROUP #2 Conditioning
5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.
WOD 120425:
Rest day.
WOD 120426:
Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 60 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill

15 minutes alternating Triple-Under and Freestanding Handstand & Freestanding HSPU practice.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then accumulate as many Freestanding HSPU as possible during each interval.

Conditioning (2 parts)

Part 1-

10 minute AMRAP of:

10 Pullups
15 Hang Power Snatches @ 75/55#
20 Pushups

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:2, 1:1.5, 1:1, all repeats should be at 100% effort.

<hr />

Extra 130426:
GROUP #1 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

For time:

Row 500m
30 Pistols (alternating)
20 Push Press @ 115/75#
Row 500m
20 Pistols (alternating)
15 Push Press @ 115/75#
Row 500m
10 Pistols (alternating)
10 Push Press @ 115/75#
WOD 130427:
BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

1X20 HBBS

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning

“Amanda”

For time.

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

Extra 130420:
*Rest approximately 30 minutes before starting.

GROUP #1 Conditioning

Find a bike; either stationary, road, or airdyne, then…

20 minutes alternating sets of:

1 minute ME for distance
1 minute recovery (just keep the wheels spinning)

GROUP #2 Conditioning

For time:

Row 500m
21 KB (2 KBs) Push Press 24/16kg
21 TTB
Row 500m
15 KB (2 KBs) Push Press 24/16kg
15 TTB
Row 500m
9 KB (2 KBs) Push Press 24/16kg
9 TTB
35
April 29 2013April 30 2013May 1 2013May 2 2013May 3 2013May 4 2013
36
WOD 130429:
BBG

1) 7X1 2-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.

2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X5 Tempo HBBS @ 75% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

30 Push Press 135/95#
30 Over-the-Box Jumps 30/26″ (touch top)
30 C2B Pull-ups
30 Deficit HSPU (6/4″ to Ab-Mat)

Midline

1a) 3X20 Reverse Hypers – medium/heavy rest 45 sec.
1b) 3X25 UB GHD Sit-ups – rest 45 sec.
WOD 130430:
BBG

1) Every 40 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 40 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

3 rounds for time of:

Run 400m
10 Thrusters 135/95#

*Rest 10 minutes.

10 min ME Cycle for distance.

*Notes: Stationary, Airdyne or road bike.

Extra 130430:
GROUP #2 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

3 rounds for time of:

4 Rope Climbs 15′
12 Push Press 115/75#
16 GHD Sit-ups
WOD 120501:
BBG

1) 7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.

2a) 4X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.

2b) 4X4 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

*Notes: Straps should be used for Clean First Pulls.

Conditioning

6 rounds for total working time of:

Row 20 Calories
15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)

*Then, after completing the final round, and its prescribed rest…

3 minutes Max Distance Sled Drags @ 250/165# using a 50′ down and back shuttle style track.

Strength

1a) 3X8 Weighted GH Raise – heavier than last week, rest 45 sec.
1b) 3X20 Reverse Hypers – medium/heavy, rest 45 sec.

Extra 130501
GROUP #1 Conditioning

3 rounds for time of:

9/7 Muscle-Ups
20 KBS 32/24kg
25 Triple-Unders

GROUP #3 Conditioning

5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

WOD 130502:
Rest day.
WOD 120503:
Strength

1a) 7X3 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 90 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill

15 minutes alternating ME L-Sit Hold and Freestanding Handstand & Freestanding HSPU practice.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then accumulate as many Freestanding HSPU as possible during each interval.

Conditioning (2 parts)

Part 1-

“(Power) Elisabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:1.5, 1:1.5, 1:1, all repeats should be at 100% effort.

<hr />

Extra 130503:
*Note: Group 1 will have two extra pieces for Saturday.

GROUP #2 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

For time:

Row 500m
30 Pistols (alternating)
20 Push Press @ 115/75#
Row 500m
20 Pistols (alternating)
15 Push Press @ 115/75#
Row 500m
10 Pistols (alternating)
10 Push Press @ 115/75#
WOD 130504:
BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

*Note: Group 1, do not do this portion.

1X20 HBBS

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning

For time:

9 Bar Muscle-Ups
18 KB Snatches 32/24kg (9L/9R)
300′ Shuttle Run (6X50′)
7 Bar Muscle-Ups
14 KB Snatches 32/24kg (7L/7R)
250′ Shuttle Run (5X50′)
5 Bar Muscle-Ups
10 KB Snatches 32/24kg (5L/5R)
200′ Shuttle Run (4X50′)

*Note: Regional competitors, it is recommended that you wear hand protection for this workout (i.e. gymnastics grips).

Extra 130504:
*Rest approximately 30 minutes before starting.

GROUP #1 Conditioning

*Group #1: The goal, if time allows, is to rest roughly 2-3 hours between every conditioning piece for today, including the conditioning from today’s regular template.

WOD 1-

For time:

50 Back squats 135/95#
40 Pull-ups
30 Shoulder-to-overhead 135/95#
50 Front squats 85/65#
40 Pull-ups
30 Shoulder-to-overhead 85/65#
50 Overhead squats 65/45#
40 Pull-ups
30 Shoulder-to-overhead 65/45#

WOD 2-

3 rounds for time of:

Row 500m
50 Double-Unders
25 Wall-Balls 20/14#

GROUP #2 Conditioning

Find a bike; either stationary, road, or airdyne, then…

20 minutes alternating sets of:

1 minute ME for distance
1 minute recovery (just keep the wheels spinning)

GROUP #3 Conditioning

For time:

Row 500m
21 KB (2 KBs) Push Press 24/16kg
21 TTB
Row 500m
15 KB (2 KBs) Push Press 24/16kg
15 TTB
Row 500m
9 KB (2 KBs) Push Press 24/16kg
9 TTB
37
May 6 2013May 7 2013May 8 2013May 9 2013May 10 2013May 11 2013
38
WOD 130506:
BBG

1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 80% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

10 minute AMRAP of:

6 Parallette HSPU (6″/4″ deficit)
30 (steps) BB Walking Lunges (front rack) 95/65#
60 Double-Unders

Midline

1a) 3X10 Reverse Hypers – medium/heavy rest 45 sec.
1b) 3XME UB TTB – rest 45 sec.
WOD 130507:
BBG

1) Every 30 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

*UPDATE: For Regional competitors, make these 5/4 Burpee Muscle-Ups EMOM; however, the 3 rounds for time portion should not be Burpee Muscle-Ups.

EMOM for 5 minutes:

5/4 UB Muscle-Ups

-then (rest 2 minutes)-

3 rounds for time of:

Run 400m
7/5 Muscle-Ups
21 KBS 32/24kg

Extra 130430:
GROUP #3 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

3 rounds for time of:

4 Rope Climbs 15′
12 Push Press 115/75#
16 GHD Sit-ups
WOD 130508:
BBG

1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

2a) 5X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.

2b) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec. VIDEO DEMO

*Notes: Straps should be used for Clean First Pulls.

Conditioning

For time:

7 Rope Climbs 15′
14 Thrusters 115/75#
25 HR Pushups
5 Rope Climbs 15′
10 Thrusters 115/75#
25 HR Pushups
3 Rope Climbs 15′
6 Thrusters 115/75#
25 HR Pushups

Strength

1a) 3X12 Weighted GH Raise – heavy but fast, rest 45 sec.
1b) 3X10 Reverse Hypers – very heavy, rest 45 sec.

Extra 130508
GROUP #1 Conditioning

“Jackie”

Row 1k
50 Thrusters 45#
30 Pullups

GROUP #2 Conditioning

3 rounds for time of:

20 HSPU (’12 Regionals standard)
20 Hang Power Cleans 95/65#
20 Triple-Unders

GROUP #4 Conditioning

3 X Row 1k @ 90%, 100%, 90% – rest 1:1
WOD 130509:

Rest day.

WOD 130510:
Strength

1a) 3X10 Deadlifts @ 70% – rest exactly 2:00.
1b) 3X10 Bench Press @ 70% – rest exactly 2:00.

*Notes: A and B should be UB touch & go reps.

Skill

15 minutes alternating ME L-Sit Hold and Freestanding Handstands (no HSPU).

*Notes: spend roughly 1:30 alternating between each movement.

Conditioning (2 parts)

Part 1-

For time:

100 Double-Unders
50 HSPU (regionals standard)
40 TTB
30 Shoulder to OH 160/100#
90′ Walking Lunges (front rack) 160/100#

*If you have one, try to use an axle bar for this piece.

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:1 in between all, all repeats should be at 100% effort.

<hr />

Extra 130510:
*Note: Group 2 will have two extra pieces for Saturday.

GROUP #3 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

For time:

Row 500m
30 Pistols (alternating)
20 Push Press @ 115/75#
Row 500m
20 Pistols (alternating)
15 Push Press @ 115/75#
Row 500m
10 Pistols (alternating)
10 Push Press @ 115/75#
WOD 130511:
BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

*Note: Group 1, do not do this portion.

1X20 HBBS

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning

*Note: Group #4 – do the full 100 reps to test this WOD. All other groups, DO NOT do the full 100 reps.

For time:

50 Wall Balls 20/14#
50 C2B Pull-ups
50 Pistols (alternating)
50 DB Snatches (alternating) 70/50#

Extra 130511:
*Rest approximately 30 minutes before starting.

GROUP #1 Conditioning (practice)

3 rounds for time of (@ 85% effort):

2 Rope Climbs 15′
100′ Sprint
4 Cleans 225/135#
100′ Sprint

GROUP #2 Conditioning

*Group #2: The goal, if time allows, is to rest roughly 2-3 hours between every conditioning piece for today, including the conditioning from today’s regular template.

WOD 1-

For time:

“Jackie”

Row 1k
50 Thrusters 45#
30 Pullups

WOD 2-

30 Burpee Muscle-Ups for time.

*Notes: 7:00 cap.

GROUP #3 Conditioning

Row 3X1K – rest 1:1
39
May 13 2013May 14 2013May 15 2013May 16 2013May 17 2013May 18 2013
40
WOD 130513:
*Group #1 will have a completely different template for your deload week. It will be listed after the standard daily template.

BBG

1) 7X1 Hang Snatch – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X3 Tempo HBBS @ 80% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

4 rounds for total working time of:

Row 500m
5 Burpee Muscle-Ups
14 DB Snatches (alternating) 70/50#

Rest 1:1, 2:1, 3:1

Midline

1a) 3X15 Reverse Hypers – heavy rest 45 sec.
1b) 3XME L-Sit Holds – rest 45 sec.

Group #1 Work – 130513:

BBG

1) 7X1 Hang Snatch – work up to 80% but no higher, rest 60 sec.

2) 3X5 HBBS @ 65% – rest 2:00

Conditioning

1) 3 rounds for total working time of:

Row 500m
5 Burpee Muscle-Ups

Rest 1:1 – all efforts should be 100%

2) 4 rounds for time of:

10 DB Snatches (alternating) 70/50#

Rest 1:1 – note exact intervals and fatigue level after the final set of 10.
WOD 130514:
BBG

1) Every 40 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 40 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

Conditioning

For time:

50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB

Rest 2:00 – then:

3:00 to establish a 3RM OHS.

*Notes: Use exact Regionals standards for this piece.

Group #1 Work – 130514:

BBG

1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

3 rounds for total working time of:

50 Double-Unders
20 UB HSPU (reg standard)
15 UB TTB

Rest 1:2

Extra 130514:
GROUP #4 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

3 rounds for time of:

4 Rope Climbs 15′
12 Push Press 115/75#
16 GHD Sit-ups
WOD 130515:
BBG

1) 7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec. DEMO VIDEO

2b) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec. VIDEO DEMO

*Notes: Straps should be used for Clean Pulls.

Conditioning

3 rounds for time:

Run 400m
3 Rope Climbs 15′
7 Axle Power Clean & Jerks 175/105#

*Notes: If you do not have an axle, use a barbell with 205/135#.

Strength

1a) 3X20 GH Raise (unweighted) – rest 45 sec.
1b) 3X25 Reverse Hypers – light, rest 45 sec.

Group #1 Work – 130515:

Rest day.

Extra 130515:
GROUP #2 Conditioning

“Jackie”

Row 1k
50 Thrusters 45#
30 Pullups

GROUP #3 Conditioning

21-15-9 of:

Deadlifts 315/205#
Box Jumps 30/24″

For time.

GROUP #4 Conditioning

For total working time:

4 X 50′ Walking Lunges (front rack) 185/120#

Rest 1:1
WOD 130516:
Rest day (except for Group #1).

Group #1 Work – 130516:

BBG

1) Take 12 minutes to work up to a 80% Snatch – no more than 7 total reps.

2) Take 12 minutes to work up to a 80% Clean & Jerk – no more than 7 total reps.

Conditioning

3 rounds for time of:

Row 20 Calories
15 Burpees
8 TTB

WOD 130517:
Strength

1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X3 Bench Press – heaviest possible, rest exactly 90 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from 2 weeks ago, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill

15 minutes alternating ME L-Sit Holds and Max Distance Handstand Walks (one attempt).

*Notes: spend roughly 1:30 alternating between each movement.

Conditioning (2 parts)

Part 1-

3 rounds for time of:

30 Pistols
25 C2B Pull-ups
20 Burpees

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:1 in between all, all repeats should be at 100% effort.

<hr />

Extra 130517:
*Note: Group 3 will have two extra pieces for Saturday.

GROUP #4 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

For time:

Row 500m
9 Burpee MU
20 Push Press @ 115/75#
Row 500m
7 Burpee MU
15 Push Press @ 115/75#
Row 500m
5 Burpee MU
10 Push Press @ 115/75#
130518:
BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

*Note: Group 2, do not do this portion.

1X20 HBBS

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning

For total reps:

3 min ME Wall Balls
3 min ME DB Snatches (alternating) 70/50#

-1 min Rest

2 min ME Wall Balls
2 min ME DB Snatches (alternating) 70/50#

-1 min Rest

1 min ME Wall Balls
1 min ME DB Snatches (alternating) 70/50#

-1 min Rest – then:

For time:

20 Axle Push Jerks 185/115#

Extra 130518:
*Rest approximately 30 minutes before starting.

GROUP #2 Conditioning (practice)

3 rounds for time of (@ 85% effort):

2 Rope Climbs 15′
100′ Sprint
4 Cleans 225/135#
100′ Sprint

GROUP #3 Conditioning

*Group #3: The goal, if time allows, is to rest roughly 2-3 hours between every conditioning piece for today, including the conditioning from today’s regular template.

WOD 1-

For time:

“Jackie”

Row 1k
50 Thrusters 45#
30 Pullups

WOD 2-

30 Burpee Muscle-Ups for time.

*Notes: 7:00 cap.

GROUP #4 Conditioning

Row 3X1K – rest 1:1

41
May 20 2013May 21 2013May 22 2013May 23 2013May 24 2013May 25 2013
42
WOD 130520:
*Group #2 will have a completely different template for your deload week. It will be listed after the standard daily template.

BBG

1) 5X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 85% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

4 rounds for total working time of:

Row 500m
25 Thrusters 45#
10 Pull-ups

Rest – 1:1, 2:1, 3:1

*All efforts should be at 100% intensity.

Midline

1a) 3X10 Reverse Hypers – very heavy rest 45 sec.
1b) 3XME TTB – rest 45 sec.

Group #2 Work – 130520:

BBG

1) 7X1 Hang Snatch – work up to 80% but no higher, rest 60 sec.

2) 3X5 HBBS @ 65% – rest 2:00

Conditioning

1) 3 rounds for total working time of:

Row 500m
5 Burpee Muscle-Ups

Rest 1:1 – all efforts should be 100%

2) 4 rounds for time of:

10 DB Snatches (alternating) 70/50#

Rest 1:1 – note exact intervals and fatigue level after the final set of 10.
WOD 130521:
BBG

1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

Conditioning

For time:

25 Pistols (alternating)
25 DB Snatches (alternating) 70/50#
25 Pistols (alternating)
25 DB Snatches (alternating) 70/50#
25 Box Jumps 30/24″
25 C2B Pullups
25 Box Jumps 30/24″
25 C2B Pullups

Group #2 Work – 130521:

BBG

1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

3 rounds for total working time of:

50 Double-Unders
20 UB HSPU (reg standard)
15 UB TTB

Rest 1:2
WOD 130522:
BBG

1) 5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec. DEMO VIDEO

2b) 5X3 Front Squats @ 80% – rest 60 sec.

*Notes: Straps should be used for 3-Stop Clean Pulls.

Conditioning

For time:

3 rounds of-

Run 200m
3 Rope Climbs 15′

-then-

100′ Walking Lunges 185/115#

-then-

3 rounds of-

Run 200m
3 Rope Climbs 15′

*Notes: This is one continuous piece with no break between the elements.

Strength/Midline

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

Group #2 Work – 130522:

Rest day.

Extra 130522:
GROUP #3 Conditioning

3 rounds for time of:

30 HSPU (regionals standard)
20 TTB
10 Push Jerks 185/110# (use an axle if you have one)

GROUP #4 Conditioning

21-15-9 of:

Deadlifts 315/205#
Box Jumps 30/24″

For time.

WOD 130523:
Rest day (except for Group #1).

Group #2 Work – 130523:

BBG

1) Take 12 minutes to work up to a 80% Snatch – no more than 7 total reps.

2) Take 12 minutes to work up to a 80% Clean & Jerk – no more than 7 total reps.

Conditioning

3 rounds for time of:

Row 20 Calories
15 Burpees
8 TTB
WOD 130524:
Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X2 Bench Press – heavier than last week, rest exactly 90 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill

15 minutes alternating ME L-Sit Holds and Max Distance Handstand Walks (one attempt).

*Notes: spend roughly 1:30 alternating between each movement.

Conditioning (2 parts)

Part 1-

7 minute AMRAP of:

7 Hang Power Cleans 185/120#
30 Split Jumps

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:1 in between all, all repeats should be at 100% effort.

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Extra 130524:
*Note: Group 4 will have two extra pieces for Saturday.
WOD 130525:
BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

*Note: Group 3, do not do this portion.

1X20 HBBS

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning

Compare to 121119

5 Rope Climbs 15′
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#

For time.

*Rest 2 minutes, then (Group 3, do not do this portion)…

3 minute AMRAP of:

Bar Muscle-Ups

Extra 130525:
*Rest approximately 30 minutes before starting.

GROUP #4 Conditioning

*Group #4: The goal, if time allows, is to rest roughly 2-3 hours between every conditioning piece for today, including the conditioning from today’s regular template.

WOD 1-

For time:

“Jackie”

Row 1k
50 Thrusters 45#
30 Pullups

WOD 2-

30 Burpee Muscle-Ups for time.

*Notes: 7:00 cap.

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WOD 130527:
*Group #3 will have a completely different template for your deload week. It will be listed after the standard daily template.

BBG

1) 10X1 Hi-Hang Snatch – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 5X5 Tempo HBBS @ 70% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

4 rounds for total working time of:

100m Shuttle Sprint (20m sections)
20 KBS 32/24kg
20 BB Reverse Lunges (alternating – front rack) 95/65# DEMO VIDEO

Rest – 2:1

*All efforts should be at 100% intensity.

Midline

1a) 3X20 Reverse Hypers – medium, rest 45 sec.
1b) 3XME L-Sit Hold – rest 45 sec.

Group #3 Work – 130527:

BBG

1) 7X1 Hang Snatch – work up to 80% but no higher, rest 60 sec.

2) 3X5 HBBS @ 65% – rest 2:00

Conditioning

1) 3 rounds for total working time of:

Row 500m
5 Burpee Muscle-Ups

Rest 1:1 – all efforts should be 100%
WOD 130528:
BBG

1) Every 40 seconds for 4 minutes:

1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70%

2) Every 40 seconds for 4 minutes:

1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70%

*Notes: These should both be completed as a complex, without dropping the bar between movements.

Conditioning

For time:

20 Burpee Over-the-Box Jumps 20″
40 TTB
20 Burpee Over-the-Box Jumps 20″
40 Row for Calories
20 Burpee Over-the-Box Jumps 20″
40 C2B Pullups
20 Burpee Over-the-Box Jumps 20″

Group #3 Work – 130528:

BBG

1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

3 rounds for total working time of:

50 Double-Unders
20 UB HSPU (reg standard)
15 UB TTB

Rest 1:3
WOD 130529:
BBG

1) 10X1 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Clean Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 5X5 Front Squats @ 70% – rest 60 sec.

*Notes: Straps should be used for 3-Stop Clean Pulls.

Conditioning

Row 1k
30 Muscle-Ups (Group #4 sub 20 Burpee Muscle-Ups)
Row 1k

Strength/Midline

1a) 3X15 Weighted GH Raise – medium/heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

Group #3 Work – 130529:

Rest day.

Extra 130529:
GROUP #4 Conditioning

3 rounds for time of:

30 HSPU (regionals standard)
20 TTB
10 Push Jerks 185/110# (use an axle if you have one)
WOD 130530:
Rest day.

Group #3 Work – 130530:

BBG

1) Take 12 minutes to work up to a 80% Snatch – no more than 7 total reps.

2) Take 12 minutes to work up to a 80% Clean & Jerk – no more than 7 total reps.

Conditioning

3 rounds for time of:

Row 20 Calories
15 Burpees
8 TTB
WOD 130531:
Strength

1a) 7X3 Banded Deadlifts @ 60% Bar Weight + 25% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X2 Bench Press – heavier than last week, rest exactly 90 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill

15 minutes alternating 2-3 Strict Muscle-Ups and Max Free-Standing Handstand Holds (non-walking).

*Notes: If you do not have Strict MU, spend the time practicing a banded version, but make them as slow and controlled as possible. If you cannot hold a handstand, spend the time practicing position with nose and toes against a wall.

Conditioning (2 parts)

Part 1-

10 minute AMRAP of:

5 Heaving Snatch Balances @ 80%
10 Pullups
15 Wall Balls 20/14#

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:3, 1:2, 1:1, all efforts should be at 100%
WOD 130601:
BBG

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean & Jerk.

Strength

*Note: Group 4, do not do this portion.

1X20 HBBS @ 90% of 130525

*Notes: The goal is to finish all 20 reps with no slowing of pace and no pause/rest. Try to complete the set as quickly as possible.

Conditioning (Group #4 also)

4 rounds for time of:

2 Rope Climbs 15′
100′ Sprint
4 Cleans 225/135#
100′ Sprint
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WOD 130603:
BBG

7X1 Snatch up to 80% – rest as needed, no higher than 80%

Conditioning

12 minute AMRAP of:

7 Power Clean & Jerks @ 155/105#
14 Front Squats @ 155/105#
Run 200m
WOD 130604:
BBG

7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80%

Conditioning

Run 5k

Group #4 Work – 130604:

BBG

1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

3 rounds for total working time of:

50 Double-Unders
20 UB HSPU (reg standard)
15 UB TTB

Rest 1:3
WOD 130605:
BBG

1) 12 minutes to establish a 1RM Power Snatch.

2) 12 minutes to establish a 1RM Power Clean & Push Jerk.

Conditioning

3 rounds for time of:

5 Muscle-Ups
20 KB Snatch + OH Lunge 24/16kg (10L/10R) DEMO VIDEO
40 Double-Unders
WOD 130606:
Rest day.

Group #6 Work – 130606:

BBG

1) Take 12 minutes to work up to a 80% Snatch – no more than 7 total reps.

2) Take 12 minutes to work up to a 80% Clean & Jerk – no more than 7 total reps.

Conditioning

3 rounds for time of:

Row 20 Calories
15 Burpees
8 TTB
WOD 130607:
Strength

5X3 HBBS @ 65% – rest 90 sec.

*Notes: Down and up quick, no pause. Make sure to hit absolute full depth.

Conditioning

4 rounds for total working time:

Row 500m
12 HSPU (regionals standard)
12 Pullups

Rest 1:1
WOD 130608:
Testing – Day 1
BBG

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean & Jerk.

Conditioning

“Isabel”

30 Snatches for time @ 135/95#

*Notes: Power, Split, Squat, and any form of Diamond Dave monkey humping is acceptable. Just don’t video it if you use the latter.
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WOD 130610:
Testing – Day 2

1) 12 minutes to establish a 1RM Push Press.

2) 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00).

3) “Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups

WOD 130611:
Testing – Day 3

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

1) 20 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

2) 150 Burpees for time.

WOD 130612:
Testing – Day 4

1) EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

Rest as needed between test 1 and 2.

2) Run 1 Mile
WOD 130613:
Rest day.
WOD 130614:
Testing – Day 5

1) 15 minutes to establish a 1RM Jerk (racks may be used).

2) Row 500m

*Rest 20+ minutes.

3) “Elizabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.
WOD 130615:
Testing – Day 6

1) 10 minutes to establish a 1RM Clean.

*Notes: No more than 5 heavy attempts.

2) 15-20 minutes to establish a 1RM Deadlift.
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WOD 130617:
BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength

Smolov 1/1 – Click Here for Smolov Calculator

HBBS 6X6 @ 70% – rest at least 2 minutes

Conditioning

15 rounds for total calories of:

30 seconds ME Airdyne or Row for Calories
90 seconds Active Recovery (AD or Row) @ 55-65% RPE

*Notes: Airdyne is the preference. During each 90 second recovery interval try to record the exact same caloric total, but make sure you allow for a true max effort interval after. Yes, this is a 30 minute piece.
WOD 130618:
BBG

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

2 minutes ME Muscle-Ups

-then-

6 minute AMRAP of:

50 Double-Unders
15 Burpees

-then-

2 minutes ME Muscle-Ups
WOD 130619:
Strength 1

Smolov 1/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG

1) 12 minutes to work to a max Snatch for the day, then:

EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

Strength 2

1a) 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – heaviest possible, rest 30 sec.

WOD 130620:
Rest day.

WOD 130621:
Strength

Smolov 1/3 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

Conditioning

5 minute KB Snatch Test @ 24/16kg for total reps.

*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are “Russian style” Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor “The Enforcer” will be sent to your home.
WOD 130622:
Strength

Smolov 1/4 – Click Here for Smolov Calculator

HBBS 10X3 @ 85% – rest at least 2 minutes

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 Minutes to establish a 1RM Clean & Jerk.

Conditioning

30 Bar Muscle-Ups for time, with a 5 Burpee buy-in EMOM beginning when the clock starts.
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WOD 130624:
BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength

Smolov 2/1 – Click Here for Smolov Calculator

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning

3 rounds for time of:

50 KBS 24/16kg
100 Double-Unders
WOD 130625:
BBG

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO

Conditioning

3 rounds for total reps of:

1:00 ME Deficit HSPU 4/3″

2:00 AMRAP of:

12 TTB
12 DB Push Press 50/35#

*Rest 1:00

Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest after each round. There is no break between the HSPU and the AMRAP.

WOD 130626:
Strength 1

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

Strength 2

1a) 4XME Strict Pullups – rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 Reverse Hyper – medium/heavy, rest 30 sec.
WOD 130627:
Rest day.
WOD 130628:
Strength

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/3 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

Conditioning

12 minute AMRAP of:

100′ Burpee Broad Jump DEMO VIDEO
100′ OH Walking Lunges 45/25# (plate)
WOD 130629:
Strength

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/4 – Click Here for Smolov Calculator

HBBS 10X3 @ 85% – rest at least 2 minutes

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 Minutes to establish a 1RM Clean & Jerk.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU (regionals standard)

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