05/06/16

A) 5 sets

10 single leg step ups @24' holding a 35 kb. Each leg.

10 banded hamstring curls each leg. Hold for 2s.

25 ft banded walk

A.1)Build to a max single arm farmers walk for 25 ft each arm.

B) 8 sets

5 swings+ 4 ring t2b + 3 ring pull up + 1 strict mu

*record last set

C) amrap 15

10 t2b

10 deads @ 95

5 pwr snatch @ 95

D) romwod session

05/04/16

Active Recovery Day.

Try to do some aerobic work outside the gym. Longer than 30min. Light run. Wake. Long walk. Etc

05/04/16

Remember to keep doing mobility before training, and cyclical warmups.

a)5 sets
10 Lateral Box Step ups
5 one arm squat with light kb
10 heavy russian kbswing

b) Emomx10

3 high hang squat snatch @ 65 + 1 sots press

c) FT
75 db power clean and jerk @ 25
1500m row
75 db power clean and jerk @ 25
* Ideally this would be clusters

d) Bodybuilding session
You choose rep scheme.
Hit the lats, pecs,  biceps, triceps and rear delts.

e) Long romwod

05/02/16

Do the intervals and the hspu you didnt do yesterday. Plus this

A) Find your 10rm front rack step ups on a 20" box. Each leg.

10 reps on one leg. Rest. Then 10 on the other leg.

B) ROMWOD 

05/02/16

A) 10 min of free hand stand hold practice

B) Rowing intervals

Interval 1 – 12 mins

5:00 at rat 20

4:00 at rate 22

3:00 at rate 24

Performed as a 12 minute continuous interval
**3-6mins active rest**

Interval 2 – 8 mins

3:00 at rate 22

2:00 at rate 24

2:00 at rate 26

1:00 at rate 28

Performed as a continuous 8 minute interval
**3-6mins active rest**

 

Interval 3 – 8 mins

2:00 at rate 22

2:00 at rate 24

2:00 at rate 26

2:00 at rate 28

C) 2 rounds

As many hspu as possible from a 4" deficit

Rest :30

As many hspu as possible 

Rest :30

As many strict hspu

Rest 5 min

D) ironscap

E) LONG ROMWOD

04/29/16

1) Metcon

10 min amrap

10 Goblet Squats

50 feet carry

* The squats and the carry must be done with two 35lbs plates.

2) Ft

18-16-14-12-10...-2

Unbroken sets of deads @ 185-135

3) 6 sets 

20 single leg step ups @ 30 ( 10 each)

20 banded hamstring curls

20 hip ext

4) long romdow

Optional: bodybuilding session 

04/29/16

This is the only Wod for today. 

Get ready mentally.

Fight gone bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Rest 1 min

04/28/16

Active recovery 

Wakeboard!!!

04/26/16

1) 2 sets

100m single arm oh db carry @ 25 each arm

100 single arm farmers carry @ 53 kn

2) rowing intervals

3x ( 400m @ 1:52 Rest 1:20 min , 300m @ 1:44 Rest 2 minutes)

3) fran with a twist

21-15-9

Thursters @ 35 kbs

Pull ups

04/26/16

5 sets of

1 turkish get up each arm @ 25

5 single arm press @ 25

1) 5rft

8 hspu

1 round of dt with dumbells @ 35

2) Ft 

400m sled pull @185

Emom 

3) Ironscap

4) romwod

04/25/16

Mobility

-Dead arc
-Squat arc

1) Turkish Get Up Technique

2)10x1
Hang sq clean + split jerk @ 115
Hold the bottom of the clean for 2s, hold the dip for 2s, hold the receiving position of the jerk for 2s.

3) Rowing intervals
3x1100m (500m, 400m, 200m)
40sec rest b/t reps & 5min rest b/t sets

The 500m and the 400m pace should be 10-12sec/500m slower than your 2000m PR pace.  The 200s are designed to be a max effort sprint.

That one is from Hinshaw.

4) 3rft

30 hip ext

5 GHR

5) Long romwod session

04/24/16

Rest day.

Read the book!

04/23/16

Mobility

- dead arc

You have two options for today. Both workouts are very long.

Option A

1 mile run

50 SDHP @ 75

50 pull ups

50 thrusters @ 75

50 t2b

50 jerks @ 75

50 box jump over 24"

1 mile run

Obtion B 

Wod for the 602 people that died in ecuador. Jocsan and I are doing this one.

04/21/16

A) 5x 50m single arm farmers carry @ 70

Every 10 steps switch arms. Rest as needed.

B)emom for as long as possible

2 power snatch + 1 oh

Start at 75. Every 2 min add 10.

C) we will talk about the metcons tomorrow

04/21/16

Active recovery day

Do a long romwod and do something that get the blood going. Long walk, 30 min jog. Soccer, wakeboard etc

04/20/16

Mobility
-Dead arc

A) This is the only thing you are going to do today. It should be hard. You know your body. Pace it so you travel the furthest distance.
20 min ammap.
Row as many meters as possible in 20 min.

B) 4 sets
 15 side step ups @ 35kb
:25 sec unbroken L-SIT hold
15 slow hip ext

C) Romwod

04/19/16

Mobility 

- deadlift arc

-hang arc

1) Build to a heavy 3 rep hang power clean

Emom add 10lbs

2) Death by wallballs in team

2,4,6,8....

3) 3rft

10 kb swing @ 53

5 Ring mu

15 box jump over @30

Or

Try a wod from the competition on sat

4) long romwod

04/18/16

Lets talk about training.

Asses some weaknesses, nutrition, recovery and mind-game.

Mobility

 OH arc

 Dead arc

A) Emom* 10

1 deadlift at 90%

B) 2 rft 

20 OHS @ 95

20 C2B

C) 7 rft

250m row

5 Hspu

D)5 sets

10 hip ext

:10 L sit hold

10 sots press each arm @ 45

04/16/16

Class wod for today.

Then

A) 12 min amrap

16 hip extensions 

12 back rack lunges @ 115

04/15/16

Mobility

- deadlift arc

- Hang arc

A) 7rft

7 pwr clean @ 75

7 s2o @ 75

7 bar facing burpees

B) 21-18-15-12-9-6-3

Unbroken goblet squats @ 53

40 Du in between

C) iron scap

D) romwod

04/14/16

Easy today

A) 5 sets

Row 500m @2:10

Rest 2 min

B) Do a long romwod session.

04/13/16

Try to recover today.

Every day sick, is a day you didnt train. I know its outside of your control, but you control recovery.

Eat good. Take vitamin c. A lot of water.

Hit a long romwod

04/12/16

Mobility

 -deadlift arc

 -squat arc

1 and 2) teams of 4 relay

Death by sled push: add 45 every 25m starting at 95

Rest 10 min

Death by sled pull: add 45 every 25m starting at 135

3) sprints

Every 4 min for 16 min

8 Pclean @ 115

8 burpee bj @ 24

10 t2b

4) 

1-2-3-4-5-6-7-8-9

Ring rows

Hspu

11/04/16

Mobility
 -Squat arc
-OH arc

A) Build to a heavy set, Increase by 10 every minutes.
1 Pwr snatch + 3 OHS

B) 3 rft
15 Burpees
12 Thursters @ 95
9 Pull ups

c) 6 sets
400m row @ 1:42-44
Rest 2 min

D) Romwod
Tell me please if you don't do it.

04/09/16

Mobility
 Squat arc
Hang arc
*Make sure you are doing them right. 90s each movement.

A)This is 14.4 with a twist, think about it as an open won, go hard. With a running clock; 
 Complete as many rounds and repetitions as possible in 16 minutes of: 
60-calorie row 
50 toes-to-bars
40 burpees
30 front squats, 135 lb.
20 muscle-ups 
at the 20:00
Build to a heavy clean in 3 min.

B) 3 sets
12 Ghd
24 sit ups

04/08/16

Mobility 

 Squat arc

 Deadlift arc

A) Max strict pull ups.

Rest 3 min

Max strict pull ups.

B)Amrap 10

8 Deadlift@185

14 Wallballs @20

C) 5X12

Viking press @ 55

D)Romwod

04/06/16

Activery recovery day

Make sure you are reading the book I gave you.

Run or  Row easy for 45 min.

Hit a long romwod.

04/06/16

Mobility

 Hang arc

 Pistol arc

A) 6 sets.

Build to a heavy, not max.

1 power snatch+ 1 OHS + Snatch balance

B) 7 rft

14 kb swings @53

7 dips

C) emomx10 

Even: 25 Du

Odd: :15 L sit hold

D) Ironscap

04/05/16

Mobility

  Deadlift arc

  OH arc 

A) Build to a heavy rep of this complex, from rack:

3 Front squats+ 1 push jerk + 1 split jerk

Recorded it.

B) 21-15-9

OH walking lunges @ 95

T2B

 

Row 500m in between rounds.

C) emomx8

2 strict hspu + 3 kipping hspu

D) romwod

04/04/16

Mobility

   Squat arc

   Hang arc

A) Every 90s for 9 min. From rack

2 front squats + 1 jerk @85%

B)Max rounds in 3 minutes of:

3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

This one is from comp train, you can do the class.

C) You can break this in how many sets you want.

2 min Hang L sit hold

2 min Handstand Hold

2 min Dip Hold

01/04/16

Mobility :

Pistol arc

OH arc

1)metcon

DT @115

5rft

12 deads

9 hang power cleans

6 s2o

2) 5 x 500m row

Rest 3 min in between.

Goal is to go hard in the first one, and keep that same pace in the other four intervals.

3) Iron scap

4)Hit a short romwod

03/31/16

Happy birthday! 

Enjoy this day and only do the kartings!

03/30/16

Remember to always do cyclical warm up and cool down after workouts, you shouldn't forget that.

a)Mobility

• Deadlift arc
• Hang arc
• Squat arc

b)Metcon

AMRAP 12

6 hand release push ups

6 power snatch @ 75

Rest 30 min and do this 

c)FT

400m sleed pull @ 135

Mentally is going to be hard, get ready. Keep moving, pick a pace and stick with it.

d) death by Strict press 

10 reps starting with 45. Add 5s.

Do 10 reps each time you add until you fail.

e) Romwod

03/29/16

Mobility

• OH arc
• Pistol arc
• Squat arc

a) Build to a max 3 rep OH squat from the rack. Record it and send it to me.

b) Metcon.

100 DU buy in, then

3 RFT

25 wallballs @20

25 kettle bell swings @53

c)Every 2 min for 14 min

10 Strict dips

7 GHD su

3 GHR

d) Ironscap

e) ROMWOD

Remember to post your times and score in the comment section. We need them.

03/28/16

Warm up.

Mobility

• Squat arc
• Hang arc

1) Emomx10

2 split jerk @95 with a 2 second hold at the dip.

Before starting the metcon, focus. Think about your why, don't use your cell phone, go as hard as you can.

2) Metcon

10-9-8-7-6-5-4-3-2-1

Pwr clean @95

Pull ups

*Every movement must be unbroken, if you break the set doesn't count and you need to do it again. 

3) Gymnastics

Every 90s for 9 min

5 ring mu

7 T2B

4)Long ROMWOD for your hips

Please post time to comments.