New phase warm-up – 1/2 Gym length walking spiderman with reach (lunge, drop hips to floor, pull toe up and straighten leg, one hand on floor reach overhead and rotate torso/thoracic), 15 Downward dog rock backs (hold front plank, rock back to flat feet to stretch calves and push into the floor and drive chest to floor), 20 Kneeling split stance rock backs (stretch adductors by kneeling on one knee and extending the opposite leg as far laterally as possible – rock butt back onto kneeling heel), 10/side Spine bridge with reach across (lie on floor, raise hips and squeeze glutes, maintain hip position and reach one arm across the body towards opposite shoulder – reach as far as possible. Drop hips and repeat on the other arm). Sprint ramp-ups x 5-8.
MON March 31/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Work to max effort triple bench press in 20 min, then drop to 65%females/60%males for 1 set of max reps
B. Complete 30sec max effort rope undulations – Every 2 min x 5 rounds
Record – bench press load + back off reps @ percentage
WOD Guidance
a. work to a heavy set of 3 with spotters and then complete a back off set at a percentage of the load you just completed.
b. max effort – choose a heavy rope if possible.
TUES April 01/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
WARNING – SEXY METCON. It will be raining sext long metcons for the next few weeks in this training phase…enjoy gang 
A. Complete AMRAP in 15 min
– 6 deadlifts @ 50% of max or 145/225#
– 21 burpees
Rest 2 min
Repeat.
Record – total reps completed
WOD Guidance
a. This is a long simple workout – yes it is 30 minutes of work and yes it is more burpees. I know, I know, but it works so well for what we are doing. This is meant to be a long aerobic base/endurance workout. The intensity is meant to be low and the volume high – it is supposed to be what it looks like. Work as a team and cheer each other on as it will be necessary.
WED April 02/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
REST DAY
A. Back squats – work to heavy set of 4 in 20 minutes, then complete 1 back off set of 15 reps @ a lighter weight of your choosing (inside of the 20 minutes if possible)
B. Complete for time;
– Row 750m
– 35 DB push press @ 25/35#
Record – back squat loads for 4 and time on b.
WOD Guidance
a. work to a heavy set of 4 squats an then a back off set at a lighter load – it doe snot need to be a max effort 15 rep set, but just a lighter high rep back off set.
b. This is a one time all out effort. It does require pacing of course, but it is simply one effort, no rounds of it. Whats your game plan for this one?
THURS April 03/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Thruster ladder – Every 60sec complete 1 rep.
– Start @ 35/45, 55/75, and build by 5# or start @ 65/95# and built by 10#. Go as far as possible trying to get 10-15 reps.
B. Harness sled pulls – 2 gym lengths with light load (10/25#, 20/45#, 35/75#) – Every 90sec x 10 rounds
Record – max thruster load achieved
WOD Guidance
a. Build to a max effort set. You may use the rack as well. Simply have plates and change set at the sides to allow for the build up – you should be bale to be in teams of 3 to complete this.
b. Use harnesses please – got to be quick on transitions, but a very different feel than using handles. If too many in class a few groups will need to use handles.
FRI April 04/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. AMRAP in 10 min of;
– 6 strict pull-ups
– 6 24/27” box jumps
– 15 KBS @ 16/24kg
Rest 1 min
Repeat
Rest 1 min
Repeat
For total 32 minutes
Record – total reps
WOD Guidance
a. This is sexy met cons #2 this week. If you love these – enjoy, if you hate these, we will be adding them to the programming for the foreseeable future (6 weeks or so) in differing volumes. Try to maintain strict pull-ups if possible, meaning to keep intensity lower do not simply kip them to move on, take a break and get your 6 then do your box jumps. If the pull-ups are simply going to pin you, which is highly likely, band up to ensure that you are not stuck.
SAT April 05/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Press 90% 1RM Every min on the min for 20 minutes
B. Partner relay races – coaches choice of one or a variation of the following; sprints, sled pulls/drags, tires, carries, etc.
Record – press loads
WOD Guidance
a. This is termed volume training or one very large cluster set. This si by far my favourite press workout to do and to program as it is so effective at adding loads to the bar.
b. Coach and group may decide how they want to create this team oriented relay race workout. Rounds, reps, and implements, etc. can all be decided as a group. This is a rare opportunity – take your best shot at creativity here – have fun.
SUN April 07/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Power clean – Every 30sec x 30 rounds @ moderate load
B. Complete;
– 3 deadlifts @ power clean load
– 6 push-ups
4 rounds for time
Rest 60sec – 4 rounds
Record – power clean loads, time for 4 rounds of b.
WOD Guidance
a. Work to a moderate load of power cleans and then complete for sets across for 30 reps or 30 sets (depends on how you look at it) – not a lot of rest between sets, but think of this like a chance to work on ideal power clean technique.
b. using the power clean load for deadlifts (unless power clean load was very light – may jump up deadlift load to a moderate weight). This is too be very fast pace – the push-ups should be the limiter (keep them legit though)
