“S.O.B.”
Mon October 19/15
SOB – Cycle 04
WOD –
Level 2+3 – Fitness & Sport
A. Snatch 4(82.5%x2)
B. Clean and jerk 4(82.5%x2)
>>>In Class
A. Back squats 50%xreps
B. “The Piz”
AMRAP in 13min
– 13 DB Push press @ 35/50#
– 13 lateral box jumps overs 18/24”
– 13 T2B
Level 1 – Health
A. Back squats 50%xreps
B. “The Piz”
AMRAP in 13min
– 13 DB Push press @ 20/30#
– 13 lateral box jumps overs 12/18”
– 13 T2B or hanging knee-ups
Elements
A. Back squats 50%xreps
(do not go to failure)
B. “The Piz”
AMRAP in 13min
– 13 DB Push press @ light loads
– 13 lateral box jumps overs
– 13 hanging knee-ups or v-ups
L2T – Level 2
– Snatch and Jerk progressions
– Upper body pulling progressions (ring row, pull-up, kipping pull-up, MU’s)
TUES October 20/15
SOB – Cycle 04
WOD –
Level 2+3 – Fitness & Sport
A. D-ball wallballs 20/25# to 10’ 5×15-20 (I know your legs hurt)
>>>In class
A. Clean sumo grip deadlifts 5×2
B. “Bees Knees”
Complete 6 rounds for time;
– 12 80/135# bench press
– 12 pull-ups
**Time cap 13 min
>>>After class
A. Hanging garhammers 4×10 @ 3010
Level 1 – Health & Elements
A. Clean sumo grip deadlifts 5×2
B. “Bees Knees”
Complete 6 rounds for time;
– 12 bench press @ light load
– 12 pull-ups or ring rows
**Time cap 13 min
T2W – Level 3
A. Upper body pulling variation (ring row, pull-up, kipping, MU) – discussion on mechanics
B. Pre-work
C. MU’s EMOM in 10min
– Variations and regressions
D. Clean sumo grip deads 3×2 – technique
E. Snatch speed ladder – start at 50% and add 5or 10# per set and move to maximal as fast as possible (2 misses each)
F. “DT”
5 rounds for time of;
– 12 105/155# deadlifts
– 9 105/155# power cleans
– 6 105/155# push jerks
WED October 21/15
SOB – Cycle 04
WOD –
Level 2+3 – Fitness & Sport
A. EDT Strict HSPU’s in 4 min
– Choose reps between 1-3 unbroken
B. EDT HSPU’s kipping in 4 min
– Choose reps between 4-8 unbroken
C. Clean to thruster + jerk EMOM – 2+1 x 10 rounds
**build load to challenging load and maintain for the entire 10 min
D. Press 3×8 – moderate loads
>>>In class
A. “2500Puke”
– Row 2500m
– 100 KBS @ 16/24 kg
– 200 DU’s
– 50 burpees
**Time cap 26min
Level 1 – Health & Elements
A. “2500Puke”
– Row 1500 or 2000m
– 100 KBS @ moderate load
– 200 DU’s or single skips
– 35 or 50 burpees
**Time cap 26min
L2T – Level 2
A. Snatch and Jerk technique
B. Pressing patterns (push-ups, dip, press, push press, HSPU’s)
C. Press 3×8 moderate loads
THURS October 22/15
SOB – Cycle 04
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
A. Snatch technique – 5 min with bar
B. Rowing technique
C. “2014 Regionals Chipper”
For time
– 50 Calorie row
– 50 box jump overs 18/24”
– 50 deadlifts 120/180#
– 50 wallball @ 14/20
– 50 ring dips
– 50 wallball @ 14/20
– 50 deadlifts @ 120/180#
– 50 box jump overs 18/24”
– 50 calorie row
**Time cap 30min (was 21min)
FRI October 23/15
SOB – Cycle 05
WOD –
Level 2+3 – Fitness & Sport
A. Snatch 4(82.5%x2)
B. Clean and jerk 4(82.5%x2)
>>>In Class
A. “HIIT Sqwaats4”
Complete Every 4 min x 7 rounds
– 6 back squats @ 72.5%
– 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 & Elements
A. “HIIT Sqwaats4”
Complete Every 4 min x 7 rounds
– 6 back squats
– 10 pull-ups or ring rows
– 10 lateral box jumps @ 12/18”
SAT October 24/15
SOB – Cycle 05
WOD –
Level 2+3 – Fitness & Sport
A. Sandbag zercher carry x6 gym lengths @ heavy load
B. 10 sets of unbroken MU’s (keep reps the same on all sets and go unbroken throughout)
>>>In Class
A. “Cindy” – BENCHMARK
AMRAP in 20 min of;
– 5-pull-ups
– 10 push-ups
– 15 squats
**take into account yesterdays wod and DOMS.
Level 1 – Health & Elements
A. “Cindy” – BENCHMARK
AMRAP in 20 min of;
– 5-pull-ups
– 10 push-ups
– 15 squats
**Scale reps to 4-8-12 if necessary
SUN October 25/15
SOB – Cycle 05
WOD –
Level 2+3 – Fitness & Sport
A. Power snatch 4.3.2.4.3.2.
– Build to heavy set on last 2, first wave should be moderate.
>>>In Class
A. “Laurier”
Complete in partners 20 rounds for time of;
– 4 deadlifts @ 205/315
– 40 DU’s
**Tag partners each round and complete all 20 rounds (10 each) for time
**32min time cap
Level 1 – Health & Elements
A. “Laurier”
Complete in partners 20 rounds for time of;
– 4 deadlifts @ moderate to heavy load
– 40 DU’s or skips
**Tag partners each round and complete all 20 rounds (10 each) for time
**32min time cap
