MON October 14/13
GYM CLOSED FOR STAT
TUES October 15/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. snatch tech with light BB.
WOD –
A. Hang clean and jerk 12x 1 – Every 60sec
B. AMRAP in 6 min of;
– 4 Push-ups
– 8 KBS
– 12 walking lunges
Record – clean load, reps of B.
WOD Guidance
a. Choose a moderate load that will allow for proper form throughout the 12 rounds of singles. Challenge the load, but do not push it to the point of poor form. If front rack or over head are not ideal then please scale clean and jerk to Back squat + BN push press with snatch grip
b. One round – one effort – go for broke.
WED October 16/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15,
WOD –
A. Bench press 2×10, 1×8, 4×5 – across.
B. In 30sec complete;
– 3-5 bench press at a lighter loads than A.
– High box jumps for remainder of 30sec
Every 3 minutes x 3 rounds
Record – bench load
WOD Guidance
a. The set of 10 and 8 are warm-up sets after a could of sets with the empty bar. Once you have found a heavy load then perform for sets across.
b. Drop loads for the bench press by 5-20#’s based on the load lifted and then perform unbroken sets int eh B section.
THURS October 17/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg
WOD –
A. AMRAP in 6 min of;
– Row 250 meters
– 15 12/16kg KBS
– 8 ring row
Rest 6 minutes
B. AMRAP in 6 minutes of;
– 10 box jumps
– 10 burpees
– 10 moderate load DB push press
Record – reps of A and B
WOD Guidance
a+b – perform in any order you like.
FRI October 18/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. light DL tech sets on back position.
WOD –
TEST DAY
A. Synergy 5 min interval Cindy
5 min AMRAP of;
– 5 pull-ups, 10 push-ups, 15 squats
Rest 5 min x 4 rounds
Record – total reps
WOD Guidance
a. It is paramount that the push-up reps remain perfect and that you monitor what scaling you chose for future reference. The remainder of he workout needs to be monitored as well to future reference.
SAT october 19/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15
WOD –
A. Front squats 1 x 5, 1 x 4, 4 x 3 – across
B. In 30sec complete;
– 3-5 heavy Thrusters
– Sledgehammer swings for remainder of 30sec
Every 3 min x 3 rounds
Record – front squat loads, thruster loads
WOD Guidance
a. build in the warm-up sets in the loads and then perform fro sets across on all triples.
b. Drop loads on the front squat to comfortable loads in the thruster – probably 60-65% of the front squat.
SUN October 20/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. Straight to the rack for light warm-up sets of Back squats
WOD –
A. Power Snatch + hang snatch 10 x 1+1 – Every 90sec (add load every 2 lifts)
B. “Fran”
Record – power snatch loads, FRAN time
WOD Guidance
a. build loads every 2 sets by 2.5,5or 10 pounds based on your starting loads.
b. For time. 21-15-9 – thrusters, and pull-ups. Scale to – 21-15-9 with light loads, 15-12-9 with full loads, 15-12-9 with lighter loads.
