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*

Monday September 19, 2016

Toe Touch Stretch 3 x 1:00 (sitting on the floor)

Arm Haulers 3 x 15

3 x 15 Arch and Hollow Swings on the Bar

 

BBG: 15:00 to work up to 3x Squat Snatch, not touch and go

 

WOD:

Chipper-
bear hug sandbag 200m (short run)
25 burpees
run 400m, no bag
25 Squat Clean Thrusters, aka “clusters” 95/65
run 400m, no bag
25 sand bags over-the-shoulder
across the back Sand bag run 400m

Saturday September 17, 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:

AMRAP 12
9 KB Snatches, right arm (53/35)
9 Burpees
9 KB Snatches, left arm (53/35)
9 Box Jumps (24/20)

30 double unders

Friday September 16, 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

 

Both movements you should ascend in weight as you go. the final set is done for as many as possible. For both exercises stop short of failure. We will go to failure later in the cycle. There should be no failed reps in the first few weeks.

 

WOD:

Reps 12-10-8-6-4-2

Deadlift 225/185

Bar Muscle Up*

after each round carry your sand bag down to the road and back inside (short run), hold the sandbag over one shoulder while you run, and only carry it on that shoulder, no switching, if you put it down you stop running, alternate which shoulder you hold it on each round.

 

* if you are not doing Bar Muscle ups then it is strict chest to bar and ring dips, double the reps.

 

Wednesday September 14, 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.

 

 

WOD:

Chipper

 

Run 1 Mile

50 HSPU

40 Toes to Bar

30 Power Snatch 135/95

 

*20:00 time cap

Tuesday September 13, 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

Run 400m to loosen up

 

BBG:

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

60% x 4/8, 65% x 4/7, 70% 3/6, 75% 2/2, 80% 2/2

 

WOD:

AMRAP: 12:00

Sand Bag “Cleans” * x 12

KB Turkish Get Ups with  53/35 x 4 on the left side

Sand Bang Push Press x 8

KB  Turkish Get Ups with  53/35 x 4 on the right side

 

 

*(move the bag from floor to the front rack in one movement) and fully stand up before putting it down.