Wednesday September 28, 2016

Connectivity:

Side Split (use the rig or a bench of you can’t get all the way down) 3 x :45 each

3 x Slow Strict Toes to bar x 5+ Pull UP Pull Over x 3

Hand Stand Walk practice 4:00

 

BBG: 15:00 to work up to 2 heavy Clean and Jerks. put the bar down between reps. (move fast the wod is long.)

 

WOD:

5 RFT

Sand Bag over 1 Shoulder, walking lunge 20 feet

8 Sandbag Clean and Jerk

Sand Bag over the other Shoulder, walking lunge 20 Feet

20 “Bulgarian Goat Bag Swings”*

 

*you can google it if you want, but just bear hug the sand bag and go through the range of motion that you do for a russian kettlebell swing while keeping the bag bear hugged to you.

Tuesday September 27, 2016

Connectivity:

Calve Stretch 3 x 1:00 per leg

Waiters walk 3 x :30 Per arm 53/35

3rd World Squat hold on rig 1x 3:00

 

BBG:

Front Squat reps/Back Squat reps, do this at %’s of your front squat

60% x 4/6, 70x 4/6, 75% 4/4 80% 4/4

 

WOD:

1.)

“BIG CLEAN COMPLEX”

Max out in the following, you get 12:00 to find the most you can do:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

**when the 12:00 is up complete the following**

2.)

4 Min Amrap of Burpee Pull Ups

Saturday September 24, 2016

Connectivity:

Split Stretch 3 x 1:00

PVC Overhead squats 3 x 15

Upside Down Hollow Holds on the rig 3 x :30 (modify with a regular hollow hold on the rig)

 

BBG: 15:00 Min to work up to 1RM heavy snatch

rest 2:00

10:00 to work to 1 Rm heavy JERK, no clean, use the rack

 

WOD:

16:00 AMRAP

50 Wall Ball Shots (everyone to 10′ target) 20#/14#

8 alternating Sand bag Get Ups*

 

*here is a link, https://video.search.yahoo.com/search/video;_ylt=A0LEV1J8_.NXk7gA8KtXNyoA;_ylu=X3oDMTE0bnNoaTEzBGNvbG8DYmYxBHBvcwMxBHZ0aWQDQjI3NjJfMQRzZWMDcGl2cw–?p=sandbag+get+ups&fr=mcafee&fr2=piv-web#id=1&vid=ad2b57f2a0b070467eb8272279bb06f0&action=view

 

 

 

 

Friday September 23, 2016

Connectivity:

Side Split (use the rig or a bench of you can’t get all the way down) 3 x :45 each

3 x Slow Strict Toes to bar x 5+ Pull UP Pull Over x 3

Hand Stand Walk practice 4:00

 

BBG:

1. 3 x 5 + 1 AMRAP set- Strict Press

then

2. 4 x 5 + 1 AMRAP set – deadlift

This week I want you to move all the weights up from last week. Use “chip” plates if you need to. try to tie or exceed your reps. If your AMRAPs were under 2 reps then keep those weights the same and just try to get a “rep PR”

 

WOD:

9 Min AMRAP:

 

Sand Bag Zercher Squats x 5 ( google zercher position)

Sand Bag clean and Push Press x 7

Burpee x 9

 

Wednesday September 21, 2016

Last week was hard. This week is hard. Next week will be easy wods but the same BBG. Make sure you are eating up, and resting well. Cold showers, epsom salt baths, lots of water. This is our last off season phase. we get back towards crossfit style methods after it. Endure.

 

Connectivity:

Side Split (use the rig or a bench of you can’t get all the way down) 3 x :45 each

3 x Slow Strict Toes to bar x 5+ Pull UP Pull Over x 3

Hand Stand Walk practice 4:00

 

BBG: 15:00 to work up to 2 heavy Clean and Jerks. put the bar down between reps. (move fast the wod is long.)

 

WOD:

“Barbara”

5RFT

20 Pullups
30 Pushups
40 Situps
50 Squats

3 min rest between each of 5 rounds

*time cap at 40 mins*