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Thursday, 22 June 2017 00:00

06.22.17

Strength

Snatch Balance 

5x2

Weight should be conservative so that the focus is speed and accuracy.  Possible 70% of full snatch, form allowing.

 

WOD

3 Rounds For Time

200 m Run

20 Double Unders

20/15 Calorie Row or Assault Bike

20 Double Unders

 

After Party

Goal Work

Tuesday, 20 June 2017 00:00

06.20.17

Strength

Front Squat

5 @ 60%
5 @ 65%
2x5 @ 70%

*number based on 2 rep max

WOD

AMRAP 10

10 Wall Balls 20/14

7 Burpees

*Every 2 minutes go for 200 m run. Start with run.

After Party

5x10 Barbell Ab Rollouts 

Superset with pinch grip plate carries

Thursday, 15 June 2017 00:00

06.15.17

Technique Primer

Jerk Balance 4x2

Strength

EMOM 6

2 @ moderate weight

*work on consistent footwork and speed rather than weight

 

WOD

3 Rounds For Time

200 m Run

20 Kettlebell Swings 53/35

200 m Run

10 Toes to Bar

 

After Party

Goal Work

Monday, 12 June 2017 00:00

06.12.17

Strength

EMOM 10

Power Clean + Push Jerk

WOD

5 Rounds For Reps and Time

AMRAP Push Jerk 135/95

When the bar touches the ground, go for 200 m Run.

*Score = total reps. Note time in comments

After Party

EMOM 5 

20 Sit Ups

Wednesday, 07 June 2017 00:00

06.07.17

Strength

EMOM 10

Min 1-3: High Hang Squat Clean + Hang Squat Clean

Min 4-6: Hang Squat Clean + Squat Clean

Min 7-10: Squat Clean

*Progressive. Remember this is the BEGINNING of the cycle. Work on consistency.

 

WOD

AMRAP 10

200 m Run

8 Hang Squat Clean 95/65

6 Chest to Bar Pull Ups (RX+ 2 MU)

 

After Party

3 x ME Front Rack Hold

Thursday, 18 May 2017 00:00

03.18.17

Strength

Hang Power Snatch

Minute 1 & 2: 3 reps

Minute 3 & 4: 2 reps

Minute 5-10: 1 rep

*Progressive

WOD

AMRAP 3 x 3

200 m Run

10 Alternating DB Rows 50/35

AMRAP Double Unders

*1 minute rest in between

After Party

3 x ME Front Rack Holds

Friday, 12 May 2017 00:00

05.12.17

Strength

Back Squat

1x5 + 5 lbs from 5/5

WOD

PART 1

"CINDY"

AMRAP 20 

5 Pull Ups

10 Push Ups

15 Air Squats

(RX+ "Heavy Cindy" = with 20lb vest)

PART 2

At minute 20, complete one lap around back building for time.

Friday, 28 April 2017 00:00

04.28.17

Strength

Back Squat

1x5 + 5lbs from 4/21

 

WOD (Compare to 5/20/2016)

10 minute clock

1 Mile Run Buy In

AMRAP Clean and Jerks 135/95 for score

*rest 3 minutes*

6 minute clock

800 m Run Buy In

AMRAP SNATCH 115/75 for score (RX+ 135/95)

*rest 3 minutes*

4 minute clock

400 m Run Buy In

AMRAP Thrusters 95/65 for score (RX+ 135/95)

 

Wednesday, 26 April 2017 00:00

04.26.17

Strength

Back Squat 

2x5 + 5 lb from 4/19

SUPERSET WITH

3xME Strict Pull ups

 

WOD

For Time:

21-15-9

Toes to Bar

Burpee Box Jump

 

After Party

3xME Front Rack Hold

Tuesday, 18 April 2017 00:00

04.18.17

Strength

Strict Press

5x5 + up to 5 lbs

 

WOD

4x400 m Run

1:1 work to rest

Record each round

*RX+ = 20 lb weight vest

 

After Party

Start of Program Pre-test

*Perform as many push ups as you can with good form without resting at the top or bottom of the movement.

http://gymnasticswod.com/content/push-progression-pt1

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