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“S.O.B.”
Mon October 05/15
SOB – Cycle 02
WOD –
Level 2-3 – Sport + Fitness
A. Strict HSPU’s – one strict rep every 30sec @ difficult scaling x 10 reps
B. Clean to thruster + jerk EMOM – 2+1 x 10 rounds
**build load to challenging load and maintain for the 10 min
>><In Class
A. “Mama Mia”
10 rounds for time
– 10 Power cleans @ 105/155#
– 10 ring dips
**Time cap of 20min
Level 1 – Health
A. “Mama Mia”
10 rounds for time
– 10 Power cleans @ 85/115#
– 10 parallel bar dips
**Time cap of 20min
Elements
A. “Mama Mia”
10 rounds for time
– 10 Power cleans @ 65/95#
– 10 push-ups
**Time cap of 20min
L2T – Level 2
– Assessment & program discussions
– Snatch based on time
TUES October 06/15
SOB – Cycle 02
WOD –
Level 2+3 – Fitness & Sport
– Rest Day
Level 1 – Health & Elements
“Snatch progressions”
A. Drop snatch 2×6 (empty bar)
B. High hang vertical torso snatch 3×5 (empty bar)
C. High hang snatch 2×5 – light weight
D. Hang snatch 2×4 – moderate weights
E. Low hang snatch 3or 4 x3 – build loads
F. Parallel bar dips EMOM – 10 x reps (2-4 reps)
G. weighted front planks 3x30sec
T2W – Level 3
– Assessment & program discussions
– Snatch and Clean and jerk technique (from Wednesday)
WED October 07/15
SOB – Cycle 03
WOD –
Level 2-3 – Sport + Fitness
A. Snatch 4(77.5%x3)
B. Clean and jerk 4(77.5%x2)
>>>in Class
A. “HIIT Sqwaats2”
Complete Every 4 min x 6 rounds
– 6 back squats @ 70%
– 10-12 C2B pull-ups
– 10 lateral box jumps @ 20/24”
**Scale box jump overs to a height that allows you to move quickly throughout – no pausing.
Level 1 – Health
A. “HIIT Sqwaats2”
Complete Every 4 min x 6 rounds
– 6 back squats
– 10-12 pull-ups
– 10 lateral box jumps @ 18/20”
Elements
A. “HIIT Sqwaats2”
Complete Every 4 min x 6 rounds
– 6 back squats
– 10 pull-ups or ring rows
– 10 lateral box jumps @ 12/18”
L2T – Level 2
– Snatch and Clean and Jerk technique
THURS October 08/15
SOB – Cycle 03
WOD –
Level 2-3 – Sport + Fitness
A. Sandbag or keg clean and press 4×10
**This will equal a light load due to higher reps
B. HS Walking practice 4 x gym length (minimum 4×20’) or wall runs 4x 20-30 taps
C. AMRAP in 6 min;
– 6-12 unbroken HSPU’s
– 50 DU’s
**stretch the unbroken HSPU sets a bit past your comfort range to ensure this is not a barn burner workout.
ALL LEVELS
>>>In Class
A. Axle press + jerk 4(5+1)
B. “Jetta”
Complete 5 rounds for time:
– 10 95/135# Axle shoulder to overhead
– 10 T2B
– 10 burpess
**Time cap 13 min
**Scale load on axle to a moderate load
T2W – Level 3
– Pre-work
WOD:
– For total time, women will complete, then men will complete:
– 50 GHD sit-ups
– 50 Muscle-ups
– 50 hang power cleans @ 135/205#
**Time cap “None”
(men will go first)
FRI October 09/15
SOB – Cycle 03
WOD –
Level 2-3 – Sport + Fitness
A. High hang vertical torso snatch 2×5 – light
B. High hang snatch 1×5 – (5-10# heavier than A.)
C. Hang snatch 3(70%4)
D. Low hang snatch 3(70%x3)
E. Snatch 3(70%x3)
F. OHS 95/135# x 60 reps
ALL LEVELS
>>>In Class
A. “Monte Carlo”
Complete;
– 4 deadlifts
– 10-15 push-ups
– 4 gym width sprints
Every 4 min x 7 rounds
**Set deadlift load at heavy and push-ups need to be unbroken
SAT October 10/15
SOB – Cycle 03
WOD –
Level 2+3 – Fitness & Sport
– Rest Day
Level 1 – Health & Elements
A. “Jennifer” – HERO
Complete as many rounds as possible in 26 min of;
– 10 pull-ups
– 15 KBS 16/24kg
– 20 box jumps @ 20/24”
SUN October 11/15
SOB – Cycle 03
WOD –
Level 2-3 – Sport + Fitness
A. Snatch 4(80%x2)
B. Clean and jerk 4(80%x2)
>>>In Class
A. Back squats 4.2.4.2
**Small wave building on the last two sets from the first two. (jump 5-10% from the first 4 to the first 2.
B. TEAM WOD
“Johnny Moo”
AMRAP in 14 min
Complete the following alternating partners on each round.
– 2 deadlift @ 205/315#
– 4 bar over burpees
– 6 35/55# DB push press
Level 1 – Health
A. Back squats 4.2.4.2
B. TEAM WOD
“Johnny Moo”
AMRAP in 14 min
Complete the following alternating partners on each round.
– 2 deadlift @ 145/225#
– 4 bar over burpees
– 6 20/40# DB push press
Elements
A. Back squats 4×4
B. TEAM WOD
“Johnny Moo”
AMRAP in 14 min
Complete the following alternating partners on each round.
– 2 deadlift @ heavy load
– 4 bar over burpees
– 6 DB push press @ moderate load
