CFNWA Competition Athletes

CFNWA Competition Program

Who is this program for?
This program is for CFNWA athletes wanting to improve performance for the open, regionals and local competitions.

How does it work?
First, follow the daily CFNWA programming. This is your foundation for improving your health and fitness across broad time and domains. To improve on that foundation these supplemental workouts can be done to develop weaknesses and maximize strengths.

Competitive athletes need:
Strength
Olympic Strength (Power = weight/time… weight and speed!)
Gymnastic Awareness
Conditioning (CVE, Muscle Endurance, Stamina)
Skills (Agility, Accuracy, Coordination)
Mobility
Mental Capacity

Competition programming will aim to address these areas. You need to assess these areas and focus on improving your weakest asset. If you deadlift 500lbs but can’t do a HSPU, you need to focus on gymnastic awareness and less on strength. If you can walk on your hands but can’t deadlift your bodyweight, you need to do more barbell work. If you need help assessing your strengths and weaknesses, ask a coach. We will probably ask to see your fitness log. As a competitive athlete, you should be logging workouts. This is part of knowing and assessing your strengths and weaknesses.

We will meet once a week to do 1 or 2 of the modalities prescribed for the week. Throughout the week, you can complete the other tasks at your leisure. Remember, rest days are important. The session will last an hour to an hour and a half. Please be respectful of coaches and their time. They are taking extra time out of their day to help our athletes. When it’s time to go, the gym needs to look nicer than when the session started and the coach needs to get home to their family. Sessions will alternate between the North and South location. Athletes from both gyms are encouraged to attend sessions at both locations.

Quick Details
1. Follow CFNWA regular programming. You don’t have to RX up.
2. Use these supplemental workouts to improve your weaknesses and build your strengths. (in that order)
3. Eat clean and have a goal with your diet.
4. Sleep, rest, and recover.
5. Come workout with other comp athletes and have fun.


2016 

7/11 – 7/17

Front Squat

5-5-5-5-5

Try to do this at 85% of your 1RM across

Shoulder Press

6-5-4-3-4-5-6

Snatch

3x3

Clean and Jerk

3 x 3+1

*You can drop your snatch and cleans for a reset. The reset should be quick though, not a rest.

Conditioning

A.

For time:

50 Squat Clean Thrusters 95/65

B.

12-9-6

Muscle Ups

6-9-12

OHS 155/105

C.

For Time:

2 Mile Run

July 5-9

Sorry for missing last weeks post and being late this week.

Extra work for the week:

Strength

Push Press

3-4-5-6-5-4-3-2-2

As heavy as possible for each load

Back Squat

5-5-5-5-5-5


Olympic Work

7 Sets – Position Hold

Snatch

3 Seconds below the knee

4 Seconds launch

5 seconds high hang

2 High Hang Power Snatches

Should be lighter weight. Holds should get tough. Try and stay fast on the power snatch.

Power Clean + FS + Jerk

3 x 2+2+2

2 x 1+2+2

2 x 1+2+1

Heavy as possible for each set

Barbell Conditioning

EMOM x 10

6 Power Snatches + 6 OHS 95/65

Gymnastics

Establish a max set UB of C2B.

EMOM x 10, 40-60% UB of that set

Example - If you did 27 UB C2b, every minute on the minute for 10 minutes you would complete 10-16 C2b. The goal is to be efficient and fast. The sets in the EMOM should feel fast and easy. Do NOT Destroy your hands!

Conditioning

FOR TIME:

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

DB Thrusters 50/35

42-36-30-24-18-12-6

Calorie Row

Each set for time:

  • 6x400m, 3 minute rest between sets

6/19 – 6/25

Front Squat

4-4-4-4-4-4 @ 80%

Back Squat

4-4-4-4-4-4 @ 80%


Snatch Work

7 Heavy Sets

2 High Hang Power Snatch + 1 Launch Snatch


Clean and Jerk

7 Heavy Sets

1 High Hang Clean + 1 Launch Clean + 1 Full Clean + 2 Jerks


Conditioning

Granite Games WOD 2

17 Minute AMRAP

50 Calorie Row

50 Wall Balls

50 S2OH 115/85

50 Game Style Box Jumps 24/20


For Time

6-5-4-3-2-1

Muscle Ups

Front Squats From the Floor 205/145


Gymnastics Conditioning

EMOM x 12

Odd: 6-14 Pistols

Even: Max Distance HS Walk


Standby for a track session on Friday Evening or Saturday afternoon


June 11-18

1. Front Squat

EMOM x 10

3 Reps at 85%

2. Snatch Pull

2-2-2-2-2-2

3. Hang Squat Clean + Jerk

  • 3+2 x 3
  • 2+2 x 2
  • 1+2 x 2
  • Go as heavy as possible each set


4. GG Wod 1


5. Running

  • 8 x 200m Run, 1 minute rest between sets
  • Rest 3 Minutes
  • 2 x 300m Run, 1 minute rest between sets
  • Rest 3 minutes
  • 1 x 600m Run


6. Pistols + HSPU

  • EMOM x 10
  • Odd – 5 + 5
  • Even – 3 + 7

June 5-12

Extra work for the week:

1. Strength
a. Pause Front Squats
3-3-3-3-3
b. Shoulder press
5-5-5-5-5

2. Olympic Work
a. Snatch
EMOM x 10
1 rep ascending
b. Clean and Jerk
EMOM x 10
1 rep ascending

3. Gymnastics
a. 15 Muscle Ups for Time
b. 10-9-8-7-6-5-4-3-2-1
GHDSU
Hip Ext
HSPU

4. Conditioning
a. 7 RFT
3 Front Squats
4 Jerks
155/105
*Every time you drop the bar, perform 2 Lateral Burpees
b. For Time
18-15-12
Cal Row
T2B

5/29-6/4

1. Strength
a. Establish a 3 RM Back squat
Then, load the bar with 75% of that load
ARMAP x 3
75% of your established 3RM

2. Olympic Work
a. Snatch
65% 2R
70% 2R
75% 2R
AMRAP x 2 @ 80%

b. Power Clean & Jerk
60% 1 + 2
70% 1 + 2
75% 1 + 2
80% 1 + 2
85% 1 + 2 x 2

3. Gymnastics
a. All are separate, and not for time
50 Pistols

50 Strict Pull Ups

50 Ring Rows

4. Conditioning
a. For Time
800m Run
3RFT
10 Clean and Jerks 135/95
10 C2B
10 Burpees
1000m Row

b. For time
21-15-9
OHS 95/65
*50 II Unders between
Rest 1:00
50 Deadlifts 95/65
50 Sit ups

 

 

May 22-29

Extra work for the week:

1. Strength
Front Squat
3-3-3-3-3-3-3-3-3-3
Climbing

2. Olympic Work
Snatch
2-2-2-2

Clean
2-2-2-2

Jerk
1-1-1

3. Gymnastics
EMOM x 20
Even – 200m Row
Odd – 7C2B Pull Ups
· Keep your 200m row consistent. Try and get faster on your C2B

4. Conditioning
a. 21-15-9
Thrusters
*50 II Unders after each round. Finish with Dubs

b. 21-15-9
Deadlift 225/155
DB S2OH 40/30

May 8th – 14th

1. Strength
a. Shoulder Press
Work up to a heavy 5 rep
b. Back Squat
5 @ 70%
3 @ 80%
2 @ 90%
1x3 @ 95%
c. Deadlift
7-7-7

2. Olympic Work
a. Snatch
4 @ 60%
3 @ 70%
2x5 @ 80%
Staying lighter this week, chase the form and the speed. Keep the load light.

b. Clean + Jerk
2 + 1 @ 70%
2 + 1 @ 80%
2 + 1 @ 85%
2 + 1 @ 90%
2 + 1 @ 93%

c. Power Clean + Push Press
2 + 4 @ 55%
2 + 4 @ 60%
2 + 4 @ 65%
2 + 4 @ 68%
*Percentage based off your 1rm Jerk

3. Gymnastics
a. 30 Muscle Ups for time

b. 5 Sets for max strict HSPU
Rest 3 Minutes between sets

 

4. Conditioning
a. 3 Rounds, each for time
120 II Unders
Rest 3-5 Minutes between rounds

b. 5x200m Sprints
Rest 90 seconds between sets, each sprint is for time

c. For time:
72 Burpees
36 Cal Row
18 T2B
9 Thrusters 185/135

5/1/16 – 5/7/16

Back Squat
5-5-5-5-5
Climbing

Snatch
10 Full Snatches at 87% For Time
3 Minute Rest
Work from 87% to a heavy 1 rep

Hang Power Clean + Front Squat + Thruster
Percentage based off your 1RM Thruster

2 sets for time:
5 + 3 + 1 @ 65%

2 sets for time:
5 + 3 + 1 @ 75%

2 sets for time:
3 + 2 + 1 @ 80%

2 sets for time:
3 + 2 + 1 @ 85%

2 sets for time:
3 + 2 + 1 @ 90%

Conditioning

1. 15 RFT:
10 Sit Ups
5 Push Ups

2. Row 1k For time

3. Track Work (Yay Runnning!)
3 RFT
300m
Rest 3 min
200m
Rest 2 min
100m
Rest 1 min

*After you rest the 1 min from the 100 you start the 300m

Would anyone like to meet at the track Friday to do this as a group?

 

Comp Session this week
Wednesday April 20th @ 6:30pm at South

Comp Athlete Extra Work
4/18-4/25

1. Strength
a. Front Squats
3-3-3-3-3-3-3 x 2 days

2. Olympic Skill Work
a. Snatch
3 – 60%
3 – 70%
2 – 80%
2 – 85%
2 – 90%
b. Clean and Jerk
3+1 – 60%
3+1 – 70%
3+1 – 80%
3+1 – 85%
c. Push Press
5-4-3-3-3
*Do not allow yourself to drive on the toes. Keep your core very tight. Be very aggressive with the drive and stable overhead. 

3. Gymnastic Skill Work
Every 2 Minutes for 20 Minutes:
30 Double Unders
3-10 Reps of your goat movement, don’t fail a movement.

4. Conditioning
a. For Time:
50 GHDSU
50 Wall Balls
50 Sit Ups
50 Air Squats

b. 3 x 200m Sprints
Rest 90 seconds between sprints
3 x 100m Sprints
Rest 60 Seconds between sprints

c. Row 2,000m For time

d. 100 Sit Ups

e. 25 Ring Push Ups

Comp Athlete Extra Work
4/10-4/17
If you have not established a 1RM for your snatch or clean and jerk over the last two weeks, do so. Use this max, not your PR, for percentages.

1. Strength
a. Front Squats
10-10-10 Across

2. Olympic Skill Work
a. Snatch
2 – 60%
2 – 70%
2 – 80%
2 – 85%
b. Clean and Jerk
2+1 – 60%
2+1 – 70%
2+1 – 80%
2+1 – 85%

3. Gymnastic Skill Work
a. EMOM x 12
3/2 Muscle Ups
b. EMOM x 12
7-10T2B
c. EMOM x 12
5-10 C2B

4. Conditioning
a. For Time:
12 C2B
9 T2B
6 HSPU
3 MU
9 C2B
6 T2B
3 HSPU
3 MU
6 C2B
3 T2B
3 HSPU
3 MU
3 C2B
3 T2B
3 HSPU
3 MU

b. Max Back Squats at 1.5 x Bodyweight in 90 Seconds
Rest 4 minutes and repeat for reps in 60 seconds
Then
Max Bench Press at (1 Men, .75 women) x bodyweight in 90 Seconds
Rest 4 minutes and repeat for reps in 60 seconds

c. 4 RFT
40 Cal Row
1 Minute Rest
20 Cal Row
3 Minute Rest




Comp Athlete Extra Work

4/3-4/9

The main portion of this is establishing a heavy 1 rep for snatch and clean and jerk. You will use these numbers for the next 8 weeks.

1. Strength
a. Back Squats
5-5-5-5-5

2. Olympic Skill Work
a. Snatch
Establish a heavy 1 rep
b. Clean and Jerk
Establish a heavy 1 rep

3. Gymnastic Skill Work
EMOM x 10
a. *Muscle Ups 3-6 reps
b. Dips 4-7 reps
c. C2B 5-8 reps
d. Pull Ups 6-10 Reps
Choose the one that would benefit you most.
*Athletes that have a scaled muscle up (Band, or strict negative) you can use that variation.

4. Conditioning
a. 2 RFT
20 Pull Ups
30 Push Up
40 Sit Ups
50 Squats

 b. Row 2k meters for time. 

 

Olympic Work

Snatch
10 Reps @80% - Fast, but not for time. Try for sub 10:00.

Clean and Jerk
10 Reps @80% - Fast, but not for time. Try for sub 10:00.

Both of these are tough. Chase the form and stay tight. A messed rep is costly...

Strength

Back Squat
2 Reps @ 78% x 6

Deadlift
3 Reps @ 80% x 5

Shoulder Press
3 Reps @80% x 5

Gymnastics
EMOM x 10
3-10 Reps of:
T2B
C2B
MU
Or scaled version.
Skill work, not time to hurt your hands or go to failure.

Conditioning
1. 800m Row for time

2. For time:
90 II
9 MU
80 II
8 MU
70 II
7 MU

 

2/14-2/21

1. Strength – 10 Sets, 3 reps @ 83%:
a. Front Squat
b. Shoulder Press
c. Bench Press

2. Olympic Skill Work
a. Snatch
4r @ 70%
4r @ 75%
3r @ 80%
2r @ 85%
2r @ 90%

b. Clean and Jerk
3+1 @ 70%
3+1 @ 75%
3+1 @ 80%
2+1 @ 85%
2+1 @ 90%

3. Gymnastic Skill Work
With a running clock:
Minutes 0-3
Row 500m
Max MU
Rest 2 minutes
Minutes 5-8
Row 500m
Max HSPU
Rest 2 minutes
Minutes 10-13
Row 500m
Max GHDSU
Rest 2 minutes
Minutes 15-18
Row 500m
Max Distance HS Walk
Rest 2 minutes
Minutes 20-25
Row 500m
Max MU

4. Conditioning
a. 10-9-8-7-6-5-4-3-2-1
Box Jumps 30/24
Pistols (alternating) 35/25 KB or DB

b. 20 Minute EMOM
ODD: 15 II Unders + 10 Thrusters 95/65
EVEN: 15 II Unders + 10 T2B

c. 7 RFT
7 S2OH 155/105
7 C2B

d. 4x400m Sprint
Rest 3 minutes between Rounds

 

February 7-13

Extra work for the week:

1. Strength
a. Shoulder Press
EMOM x 10 – 3 reps, moderately heavy
b. Back Squat
10x3 @ 75%
c. Bench Press

5x5

As heavy as possible

2. Olympic Work
a. Snatch Balance
2-2-2-1-1-1
As heavy as possible.
b. Jerk
2-2-2-1-1-1
As heavy as possible.
c. Clean
1 rep every 30 seconds for 6 minutes. You pick the load. Go heavy, don’t fail.

3. Gymnastics
a. EMOM x 20
Even – 6 Pistols/12 Air squats
Odd – 8 C2B/Pull Ups
b. 8 Rounds, Not For time
10 Hip Extensions
5 Back Extensions
10 Push Ups

4. Conditioning
a. 4 Rounds For Time
400m Run
2 Rope Climbs
Rest 1:00 between rounds
b. 10 Rounds
200m Row
3 Thrusters 185/115



February 1 - 6

Competition session will be this Sunday, February 7th at noon down at the South Gym.

Extra work for the week:

1. Strength
a. Pause Front Squat
3-3-3-3
3 Second Pause Front Squat. Have someone else count for you or count 1,000-1, 1,000-2, 1,000-3.

b. Jerk
3-3-2-2-1-1
As heavy as possible for all sets.

2. Olympic Work
a. Mid-Hang Muscle Snatch
5-5-5-5-5
This will be very light. Your heels should never come off the floor.

b. Snatch
3-3-2-2-1-1
As heavy as possible.

c. High-Hang Clean
2-2-2-2-2
Don’t go Heavy.

d. Clean
3-3-2-2-1-1
As heavy as possible.

3. Gymnastics
a. GHD Sit Ups
25-20-15-10-5
Complete each set as fast as possible. Rest 3 minutes between sets.

b. 4 Rounds, 5 minutes each round
Minute 1: 3-10 Muscle Ups (Ring Rows, Dips, Push Ups)
Minute 2: 5-15 T2B
Minute 3: 5-20 HSPU
Minute 4: 5-15 C2B (Pull Ups)
Minute 5: Rest
All sets in each minute should be unbroken. If you have butterfly C2B, do not use kipping to produce more reps. (Scale each movement as needed)

4. Conditioning
100 II Unders
Then
15-12-9-6-3
Front Rack Lunge 155/105
*15 air squats after each round
Then
100 II Unders



January 24-30

I will be at the gym during afternoon open gym on Tuesday for anyone looking for some extra coaching.

Comp Session will be this Saturday (30th) at North at approximately 1pm. We will start as soon as the coaches meeting is over.

Extra work for the week:

1. Overhead Strength
a. Snatch Grip Behind the Neck Push Press
3-3-3-3-3-3-3-3
b. Jerk
EMOM x 10
2 reps @ 73-75% 1rm

2. Olympic Work
a. EMOM x 10 – 1 High Hang Squat Clean + 2 Launch Squat Cleans

Looking for: Midline stability, Staying back on the Heels, Finish-Finish-Finish!!!! Big hip drive!
Should be moderately light.

b. 20 Heavy single snatch pulls
If you don’t know how to do snatch pulls, the Tuesday time with me might be a good time to learn. Don’t trust everything you see on youtube. If it comes from Coach B, Catalyst or CFNE it’s probably good.

3. Gymnastics
EMOM x 20
Odd – 3-10 reps of a goat gymnastics movement (Pull Ups, T2B, C2B, MU, HSPU, Hand Stand Walk…)
Even – 10 GHDSU

4. Conditioning
For Time:
27 Cal Row
12 1 arm DB Thrusters 70/50
21 Cal Row
9 DB Thrusters
15 Cal Row
6 DB Thrusters
9 Cal Row
3 DB Thrusters

 

January 17-23

We will meet Monday, 1/18, at the North location at 6:30pm.

Extra work this week….

Strength

Back Squat
4r 60% (4 reps at 60% of 1rm or anticipated 1 rm)
4r 70%
4r 80%
3r 85%

Olympic Work

Snatch
4r 60%
4r 70%
3r x 2 set 75%

Clean + Jerk
4+1 60%
4+1 70%
3+1 x 2 75%
(4+1 = 4 cleans + 1 Jerk, 3+1 x 2 = 3 cleans + 1 Jerk for two sets; the jerk will always follow the last clean unless noted otherwise)

*The cleans and snatches in olympic work do not have to be TnG (Touch and Go) unless noted. The multi-rep sets should be a drop, quick reset and go. The reset should take no more than 5-7 seconds. Rest between sets is 3-5 minutes. 

Gymnastic Skill
Pick one and complete a 10 minute EMOM.
7-10r T2B
7-10r C2B
3-10r Muscle Ups (ring only)
5-10r Ring Dips

Conditioning
For time:
1000m Row
1 Mile Run
100 II Unders


 

 

 

January 10 - 16

We will meet at 6pm Thursday, the 14th, at the south location. 

WOD

TBA 

The Thursday night WOD will be a 2 person team WOD. Find a partner.

 

During the rest of the week try to complete: 

Strength

3-3-3-3-3-3-3-3-3-3

Shoulder Press

 

Olympic Work

EMOM x 10

1 Squat Clean + 1 Front Squat + 1 Jerk

climbing to heaviest load

EMOM x 10

1 Snatch + 1 OHS

climbing to heaviest load

 

Gymnastics Work

With a 21 minute clock, complete the following every 3 minutes:

Men 15, Women 10 CAL Row

5 C2B

10 Push Ups

15 Squats

10 Push Ups

5 C2B

 

Conditioning

8 Min AMRAP

3, 6, 9, 12...

Power Snatch 135/95

Cal Row

Increase each round by 3 reps for 8 minutes. 

 

Yes, there is a lot of rowing this week. Find your pace on the rower. 

 

January 3, 2016 – January 9, 2016

We will complete as much of this January 3rd at the North location following the nutrition clinic, Approximately 1:30-3pm.  

Conditioning
7RFT
5 Front Squats
6 S2OH
*Every time you drop the bar complete 3 lateral burpees. Try not to drop the bar.
RX 135/95 – Scale as needed.

Olympic Work
3 Position Power Clean
3 Position Power Snatch
Complete 5-7 sets for each of these. The positions and movement between the positions is the most important part. We are looking for perfection in body movement and bar path. It is a bonus if you have speed on the bar. The weight is irrelevant. The only load you should have on the bar is enough to cause some tension and force you to stay tight. You should not go heavier than 50% of your 1RM for either of these. Many athletes should be using the bar, and only the bar.

Gymnastic Skill
With a 10 minute running clock.
Find a max set of UB (unbroken) Muscle Ups. Then move to the wall and complete a 30 second handstand hold. Work to developing your HS off the wall during this time (freestanding HS hold). Take about 20-30 seconds rest. On your next set of Muscle Ups, try to complete 1 rep less of your first set. If you did 5 MU on your first set, go for 4 (Do not complete more than 4). Then complete the 30 second HS hold again. Go back to the rings for a muscle up set 1 less than your second set (3 and no more than 3) followed by another 30 seconds HS hold. So on all the way to 1 MU. If you complete the 1 muscle up and the HS hold and still have time left, start over. Complete another max set UB MU and proceed with the HS holds.

Strength
Back Squat 5-5-5-5-5 The first set should be about 60% of your 1RM. The last set should be around 80% of your 1RM. If you fail a set, you need to reevaluate your form and 1RM. You should be able to move fairly quickly through these within about 15 minutes.

 

 

2015

Week of January 19th

1. Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters 100/65
3 Chest to bar Pull-ups
6 Thruster
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters  
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

2.Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

3 Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

4. MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

5. Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Additional Notes
The height of the target must be no less than 6 inches above the Athlete's fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

 





Week of January 12th

1. 2011 Games WOD
5 Rope Climbs 5 C&J 145/115
4 Rope Climbs 4 C&J 165/125
3 Rope Climbs 3 C7J 185/135
2 Rope Climbs 2 C&J 205/145
1 Rope Climb 1 C&J 225/155

2. 19-9-8-7-...
GS Box Jumps 30/24
Pistols

3. AMRAPx5
30 II's
15 Hang Power Sn 85/55
15 Pull Ups

4. AMRAPx5
7 Sq Cleans 155/105
14 KBS 1.5/1

5. 21-15-9 reps of
Thrusters 95/65
Front Squats 95/65
Wallballs

 

 

 


Week of 7/13/14

Competitors Extra Work:
1. For Time:
3 Minute Hand Stand Hold
100 Air Squats
50m Hand Stand Walk
100 Air Squats
30 HSPU

2. For Time:
21-15-9
Squat Snatches 95/65
C2B Pull Ups

3. 21-15-9
Deadlifts 225/155
400m Run after each round

4. Not for time:
3 Rounds
500m Row
15 Med Ball GHDSU 20/14
30 Wall Balls 20/14


 

Week of 6/22/14

1. For Time:

Row 1K

21-15-9

KBS - 70/53

Burpees

2. Clean and Jerk EMOMx8
Min 1: 12 Cleans 135/95
Min 2: 12 Jerks 135/95
Min 3: 9 Cleans 155/105
Min 4: 9 Jerks 155/105
Min 5: 6 Cleans 185/135
Min 6: 6 Jerks 185/135
Min 7: 3 Cleans 205/145
Min 8: 3 Jerks 205/145

3. HS Walk the length of the pull up cage - Not for time.

Then, for time:

12-9-6-3

C2B

OH Squat 135/95

4. Front Squat Max Reps @ 155/115

Week of 6/15/14

1. 10 sets of 35 unbroken II U

2. 10 Min AMRAP

8 Power Snatches

Beasts - 75/55

Ninjas - 95/65

Beasts - 6 Lateral Burpees

Ninjas - 4 Lateral Burpees

3. EMOM x 10

Odd: 3 Strict HSPU

Even: 3 MU

4. 3 Rep Max FAT BAR Deadlift

Week of 6/8/14

1. "Heartbreak Kid"

3 RFT

10 FS 185/135

20 C2B

50 II U

2. 6x40 Yard Dash

3. EMOM x 10

Odd: 1 Power Clean + 1 Hang Squat Clean + 3 Front Squats - You choose the load

Even: 3-6 Muscle Ups

4. Back Squat @80%

5-5-5-5-5-5

 

Week of 6/1/14

1. Set a PR on one of the ladies. Try and find someone to judge you.

2. 2:00 AMRAP For:

Push Ups

Sit Ups

Pull Ups

Squats

*Don't do these B2B, take rest between each.

3. 50 Ring Dips for time

*MU into the rings if you can

4. 2-2-2-2

OHS

 

 

Good luck to everyone competing in the Oklahoma Games this weekend! Give all our teams your support!

Week of 5/25/14

1. Find a 1RM for a 1 arm DB OHS for both arms.

2. 40-40-40-40-40-40-40 Unbroken II Unders for time.
If you break, do a 5 burpee penalty and start at 1 on your current set.

3. 5RFT
8 Pull Ups
8 Thrusters – 145/95
8T2B

4. 800m Run with a Sandbag
Sled Push/Truck or Jeep Push/Prowler Push… push something
HS Walk 150 Feet


 

Week of 5/18/14

1. Muscle Up Skill Work – 7 Rounds of unbroken muscle ups.
*Pre-test – MEUB Muscle Ups. Do as many unbroken muscle ups as you can. Once you come off the rings, you’re done.
WOD – Complete 7 rounds of unbroken muscle ups within 14 minutes. Each round must be the same number of muscle ups. If you start round one with 3 muscle ups, you must do all subsequent rounds with 3 muscle ups. If you fail before completing all 7 rounds, you must start over and go down in reps. After you complete all 7 rounds, wait a minimum of two days and do the WOD again with more reps. You should start your first WOD with a number you feel very confident you can do. It should be a progression working up. Hopefully, you can make it at least two WODs.
*Post-test – MEUB Muscle Ups. Do as many unbroken muscle ups as you can. Once you come off the rings, you’re done.
*The pre-test should be done a day or two before starting the 7 round WOD. The post-test should be done a day or two after completion.

2. 8 Min AMRAP
50 Pistols
30 C2B Pull Ups
10 Snatches 155/115

3. HS Walk - 3 attempts to find your max distance

4. Mobility

Extra work for the week of 5/11. This is work to be done during open gym or light classes with down time. The large classes won't be receptive to making room for this extra work.

1. "Gwen"

15-12-9

Clean and Jerks

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Watch Jackson in the middle of his set of 9 

2. 4 Rounds For Time:

200m Run

10 C2B Pulls Ups

10 Axle Bar OHS 115/85

3. 15 Minute AMRAP

50 DB G2OH 45/35

40 T2B

30 Cal Row

20 Pistols

10 Muscle Ups

4. Pick a goat movement. Work really hard on getting better at it. 

May 10th is this coming Saturday! Get excited!!!!

Next olympic session and competition WOD will be Saturday, May 10th at 1:00pm. The olympic work will run approximately 1 hour. We will have less volume of work to focus on technique. Best behavior at 2:00pm, a lady will be coming to visit us. - Joshua

Extra work for the week of 5/4. This is work to be done during open gym or light classes with down time. The large classes won't be receptive to making room for this extra work. (CHECK WITH COACH DURING THAT CLASS TO SEE WHERE THE BEST PLACE TO SET UP IS. DO NOT JUST ASSUME IT'S OK. DEFINATELY DON'T MOVE SOEONE'S EQUIP DURING THE NEXT CLASS SO YOU CAN DO EXTRA WORKOUT. THIS APPRENTLY HAS HAPPENED IN THE PAST) Check the Oly tab also.

*It's good to get extra work in. It isn't more important than community though. Please be respectful of regularly scheduled classes and CFNWA community events. If you want to get extra work in, but can't find time during open gym or light classes, please text, call or email me. I will work with you in finding time. Don't forget, we all need rest days. 

Thanks,

Joshua  

479-418-1532

Joshua.kirts@gmail.com

Week of 5/4

1. 5RFT

10 Dead Lifts - 225/185

20 Sit Ups

2. "Nasty Girls V2" - Sorry, had the wrong lady up yesterday.

3RFT

50 Pistols

7 Muscle Ups

10 Hang Power Cleans 175/115

3. Shoulder Press 5-3-2-1-1-5

Front Squat - 10 reps @ 65%

4. MEUB T2B - Once you come off the bar, you're done. 


Sunday 4/27 

Refer to main WOD tab. Pick a competitor to team up with, or give it a go on your own. 




Extra work for the week of 4/27. This is work to be done during open gym or light classes with down time. The large classes won't be receptive to making room for this extra work. Check the Oly tab also.

1. "Taylor"

4RFT

400m Run

5 Burpee Muscle Ups

*If you’ve got a 20-lb. vest or body armor, wear it.

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

2. Masters Qualifier Event 4

100 Pull-Ups

100 Wall Balls

3. Dead Lift - Find a heavy 2 Rep, don't hurt yourself.

*Back Squat 4x4

*If you need rehab on your knees, go low bar. Otherwise, keep it high bar.

4. Skills

HS Walk - How far can you go? 

Vertical Jump - How high can you go?

Atlas Stone - How much weight can you throw over your shoulder? 



Thursday 4/24

Same as main site. What work have you done this week to prepare yourself for competition? Do you think it's enough? 

Wednesday 4/23

Same as main site. If you finish early enough, pick something from the extra work. 

Extra work for the week of 4/20. This is work to be done during open gym or light classes with down time. The large classes won't be receptive to making room for this extra work. Check the Oly tab also.



1."Jackie"
1000m Row

50 Thrusters (45)

30 Pull Ups

2. 2 Min Max II Unders
Butterfly C2B Skill work - how many can you link?

3. 20 OHS for load



Monday Apr 21
HBBS
5-4-3-2-1-1-1
*In between ea set complete same reps of weighted pull-ups

the 21-15-9
alt KB snatch 1.5/1
Burpees

Cash Out
comlpete 15 MU in as few sets as possible

Sunday Apr 20th

50 40-30-20-10 of

Dubs *Must be unbroken
S2OH 155/105 or 135/95
T2B


Thursday April 17th
Main Site

Rest as needed

then

For Time
100KB Swings 1.5/1

Wednesday April 16th
Main Site

then

Row For Calories x5 all
1:00max effort/cal
Rest 2:00 between ea  

Post total Cal
Tuesday April 15th

Main Site

then

75 TTB
*everytime you come off bar complete 1-3 MU *UB Min 1 max 3


Sunday April 12th

3 Person Teams

2 Rounds of

50 GS Box Jumps 30/24
40 S2OH 155/105
30 T2B
20 Deadlifts 245/175
10 Deficit HSPU
*750m Row (250m increments)

*Row can be completed at any point during the round. Only one person working at a time. Ea team may have no more than 2 bars





Wednesday April 9th 


"Diane"

21-15-9

Deadlifts

HSPU

Then

4x400

Rest 2:00 between sets

then 

100 SIt Ups (Alternate in GHD, TTB)

Tuesday April 8th

30 Minutes

Power Snatch - Not Heavy

3-3-3

Snatch Balance From Rack

2-2-2

Squat Snatch

1-1-1

Then

8 Min AMRAP

8 Deficit HSPU

8 GS Box Jumps 30/24



Monday April 7th


Front Squat EMOM x 10 *From Floor 225/165 or 205/155

1, 2, 3... until failure or 10 reps (if you fail before 10 start back over at 1 and work back up)

Then

15 Min AMRAP

200m Run

5 C2B Pull Ups

5 G2OH 135/95

5 Burpee




Sat APRIL 5TH
FUNDRAISER SAME WODS

Friday April 4th


WOD
Strength
Deadlift
3-3-3-3-3

Conditioning
AMRAP 7

2 MU (Ring)
4 HSPU
8 KBS 1.5/1



Thursday April 3rd
same as main site


Monday Mar 31st
Main site

then

AMRAP 5
1-2 MU
10 Cal Row


Sunday Mar 30th
Same WOD
Loads 135/95
Cash Out
12-15 MU in as few sets as possible

Sunday Mar 9th


2 Person Teams

AMRAP 12:00
with a partner and one barbell:
1 Squat Clean Thruster (185/135)
2 Squat Clean Thrusters
3 Squat Clean Thrusters

One athlete works while the other rests. If athlete 1 and athlete 2 are partners, A1 does one rep then A2 does one rep. A1 does two reps and then A2 does two. A3 does three reps and A2 does three reps. This concludes 1 round. Then repeat the same sequence, 1.2.3...1.2.3...
Partial rounds count. Score as complete rounds + extra reps (ie, 4+6)

rest 5:00

then



EMOM 8:00 (same 2 person team)
odd- 10 kbs 2/1.5 + 20 HR Push ups
even- 3-6 MU or if you dont have mu do medball su





Wednesday Mar 5th
Recovery

Tuesday Mar 4th
Same as mainsite

x's 2 on Cash Out


Monday Mar 3
Same as main site

Sunday Mar 2
Teams of 2:
50-40-30-20-10
Wall Balls  
Power Cleans (155, 105#)

Recovery Day 

Rest up for Thursday and or Saturday




OK gang it's OPEN time. Be smart as the weeks go on. I will still program workouts but will ensure they are kind of a deload as the week goes on toward Thursday.


Tuesday Feb 25th

1. METCON
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 95/65
30 Dubs after every round of thrusters.

Skills
10 minute Muscle up Wave
Minute 1: 1 muscle ups
Minute 2: 2 unbroken muscle ups
Minute 3: 3 unbroken muscle ups
Continue adding 1 rep every minute for as long as possible. If you fail to complete the prescribednumber of reps before the 10 min mark, start back at 1 muscle up and climb back up again.



Monday Feb 24


With a 10 minute running clock
15-12-9
Power Snatch, 115/85
TTB
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box jumps


Then

10:00 AMRAP

100 II Unders
5 Squat Clean & Jerk 165/115
75 II Unders
5 Squat Clean & Jerks 185/135
50 II Unders
5 Squat Cleans & Jerks 205/155

*If you finish inside the 10:00 you continue SC&J at the highest load. Your score is time completed and total # of SC&J at highest loads.




Sunday Feb 23

Teams of 2

50 Burpees
10 Power Snatch, 155/105
75 BJ, 24/20
10 PS 155/105
100 Pull ups
10 PS, 155/105
75 BJ, 24/20
10 PS, 155/105
50 Burpees

Only one person working at a time 



Saturday Feb 22 

Same as main site

then @ 1:00

"Linda" aka 3 bars of death

 
Friday Feb 21

Warm up 
10:00

Strength 15:00
Establish 1 RM Hang Clean  (power/squat)

Metcon
AMRAP 10 of Wall Balls, 20/14
every minute on the minute, stop where you are and complete 5 deadlifts, 225/155

Skills

AMRAP 10 of:
35 unbroken double unders + 10 OHS, 45#, with 2 second pause at the bottom.

Thursday Feb 20
If your coming in for open gym don't get crazy with a workout. Work on a goat or just do some mobility.
Be smart and rest. 


Wednesday Feb 19

70 Double Unders
50 Burpees over the Bar
30 Squat clean Thrusters, 135/95
10 MU

EMOMx7
2 Power Cleans 205/135
2 HSPU


Tuesday Feb 18th 

METCON
Tabata style of:
TTB
GS Box Jump 24/20
Row for Cals
DB Snatch 70/50

2.  EMOMx15
First 5 minutes:  4 Power Snatches - No TnG, work good position off the floor

Second 5 minutes:  2 Power Snatches (no TnG) + 2 TnG Power Snatches - maintain good positioning

Final 5 minutes: 4 TnG Power Snatches - make 'em pretty.

**  Use this as technique work to create better landing positions, faster cycle times, and eliminating the 'starfish' landing position.


Monday Feb 17th 

Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 95
Girls:  65
Every minute on the minute, stop where you are and complete 5 burpees.

then

AMRAP 8:00
Choose one of the following:
A.  3 Muscle ups and 30 Double unders
B.  5 Muscle ups and 50 Double unders
C.  7 Muscle ups and 70 Double unders

Friday 14th 

American Dream"
20 minute up ladder of:
1.2.3.4...
Power Clean, 205/145
Muscle ups

EMOMx10
Max Strict Pull ups + 30 Double unders

Thursday Feb 13

Metcon
AMRAP 10:
10 Wall Balls, 30/20
30 Double unders

2.  Snatch Technique
5 sets of:  Hang Power Snatch + Hang Squat Snatch + OHS


Wednesday Feb 12

Metcon
AMRAP 10:
10 Wall Balls, 30/20
30 Double unders

2.  Snatch Technique
5 sets of:  
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 OHS
work up to heavy set without dropping. *Maintain form don't get sloppy




Tuesday Feb 11th


METCON
15-12-9-12-15
KBS, 70/53
GS BJ, 24/20
TTB

rest 5 minutes...

Skill
Then compete 15 muscle ups in as few sets as possible.

Cash Out

Rowing
10x250m, :30 rest

Monday Feb 10th

Back Squats
EMOMx10 - 1 back squat, across

For time:
10.9.8.7.6.5.4.3.2.1 of:
Squat Cleans, 135/95
C2B Pull Ups


*Try to go for unbroken sets here on both movements. If you have to rest, rest between movements


Sunday Feb 9th

TEAM WOD
Teams of 3:
100 Deads, Ninjas 155/105 or beasts 185/135
80 HPC,
60 Front Squats
40 Jerks
20 Thrusters
One athlete works at a time.  Every minute on the minute, stop where you are and all three athletes complete 5 burpees.


Saturday Feb 8th 
1:00 WOD is on

Skill
Burgener W/U
Skill Transfer Exercises
3 position Cleans + 1 Jerk (Lightweight working technique here 60% or so of 1RM)

Strength
Choice of (we will decide as group and all do the same thing)
Heavy Grace
men 205-225
women 135-155

or Teams of 2
AMRAP 5:00
C&J 225/155

Capacity
Teams of 2
Buy in 1000m Row (250 int)
2 rounds of
36 Tandom FR Lunges 225/155
26 HSPU
16 Burpee MU
6 Rope assents

Buy out
500m Row (250 int)

Friday Feb 7th

21-15-9 reps of
Squat Snatches 115/85
C2B Pull Ups

with remaining time your choice of:

Work up to a heavy Front Rack Jerk (Split/Power)

or

EMOM 10
Odd- 3-6 MU
Even 30-60 Dubs

Thursday Feb 6th

25 Burpees
25 Power Cleans (135, 95#)
25 Burpees
EMOM 7 Wall Balls
Workout starts with burpees.


EMOM 10
1 Hang Power Snatch + 1 OHS

Wednesday Feb 5th

Same as main site 12.3


Monday Feb 3rd

20:00 Strength
1 Rep Snatch (Power/split/squat)

10 Rep Snatch (Power/split/squat)
*Must be TnGO
3 attempts to find heaviest set of 10

then

EMOM 12:00
5 power snatches 95/65
25 II Unders

Saturday Feb 1: same at team WOD.

Thursday Jan 30th 

METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders


2.  Skills
12 minute Muscle up Wave
Min 1, complete 1 Muscle up.
Min 2, complete 2 unbroken Muscle ups.
Min 3, complete 3 unbroken Muscle ups.
continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set. Then reset and climb back up the ladder again.  Continue for 12 minutes.


Wednesday Jan 29th 

10 climbing sets of:  1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 3 Front Squats
Start light and work your way up to a moderate to heavy set

rest then

AMRAP 5:
Squat Clean to Overhead, 165/115


Tuesday Jan 28th 

WOD

"C2B Chelsea"
EMOMx30 or as long as possible.
5 C2B Pull ups
10 Push ups
15 Squats


Wednesday Jan 22

5 RFT:
10 Power Cleans, 135/95
10 Burpees

Front Squat
2-2-2-2-2-2-2
*In between ea set of front squat do one of the below:
guys-3- 5 unbroken ring MU
girls- 2- 3 unbroken ring MU
Muscle Up attempts/skill work


Tuesday Jan 21st 

Same as main site plus


EMOM x5:00
2 Squat Clean + 1 Jerk - drop and take 5 seconds between reps


Monday Jan 20th 
Same as main site


Saturday Jan 18th 2014 at 1:00pm

"OGAR STRONG"
AMRAP 14:00
3 TNG Snatches - you choose weight
1 Muscle up
12 Wall Balls

rest as needed

then

50' HS Walk or 25 deficit HSPU
15 Power Cleans, 205/145
50 HS Walk 0r 25 deficit HSPU
30 TTB
50' HS Walk or 25 deficit HSPU
*15 FS, 205/145
If you are doing Chemo alt to FS vs OHS. If no "Chemo" OHS


Friday Jan 17th
30 Snatches power or squat
Ninjas 155/105
Beasts 185/135

EMOM 30 Double Unders
*Workout starts with snatches

then

5x10 GHD Bench Press
These are not for load. Use and empty bar.  Don't let the bar drift toward your waist as you press. Keep it in line with your shoulders.  Slower is better.


Thursday Jan 16th 

For time:
1K Row
30 Deads, 185/135
20 Front Squats, 185/135
30 Deads, 185/135
1K Row

rest/then


2.  Skills
7x1 3-Pos. Pausing Snatch Pull - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.



Monday Jan 13th 2014

5 sets of:
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
work up to a heavy set

Burner
5 rounds of:
30 II Unders
15 T2B
5 Hang Power Snatch (115/85)

Friday Jan 10th 2014
For time:

21 Thrusters, 115/80
9 MU
15 Thrusters, 115/80
7 MU
9 Thrusters, 115/80
5 MU


2. Snatch Technique
EMOMx5:00
 5 TnGo Squat Snatches
*Don't get crazy here. We are lifting heavy Sn on Saturday during training.


Thursday Jan 9th 

3 RFT of:
75 II Unders
50 Air Squats
25 Cal Row

rest  

then

EMOM 10:0
1 Power Clean + 1 Pause Front Squat + 1 Jerk

*3 second pause in bottom
** Add weight as you go working up to heavy set. Post highest completed load

then

Max laps farmers walk

dudes 2 pood
ladies 1.5 pood

complete as many laps around cage as possible before dropping kb


Wednesday Jan 8th 
30-20-10 reps for time of
Power Snatch 95/65
HSPU



EMOM 10:00

2 Snatches (Full)
*drop from the top and start your second rep within 5 seconds.
you can adjust weight as you go and get heavy but make sure you aren't getting sloppy and you can still hit those positions

 

Monday Jan 6th 

Strength 30:00

Front Squats

5 sets of 3 reps

Weighted Pull-Up
5 sets of 3 reps

Burner
AMRAP 5:00
7 Front Squats 115/85 (Looking at all out sprint and unbroken sets)
7 Lateral Barbell Burpees




Saturday Jan 4th @ 1:00 only

15:00 mandatory Olympic lift warm up/skill work
include:
Burgener Warm Up
Skill Transfer Exercise
LW 3 Position Clean+1 Jerk

"Macho Man"
EMOM for as long as possible
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135
If this weight is too spicy, lower it.  If you are unable to finish six rounds you must re-do the entire workout at a lower weight.

2.  Skills
EMOMx12:  7 TTB + 35 Double unders

3. 10:00
HS walk practice

*We will run these sessions from 1:00-3:00. Rest as needed between 1 2 &3.

Thursday Jan 2

Back Squat
1-10-1-20-1-30
This is six sets of back squats.  One single followed by a set of 10, then another single and so on.  Goal is to do the singles across.

then 

25 Box Jumps, 24/20 - Games standards
25 Jumping Pull ups - set bar at mid forearm when standing
25 KBS, 35/25
25 Walking Lunge steps
25 TTB
25 Push Press, 45/33
25 Hip Extensions
25 Wall Balls, 20/14
25 Burpees
25 Double unders

*15:00 cap. Those completing this workout will be set up on garage door side.

Tuesday December 31

1. Metcon
"Elizabeth"
21-15-9:
Squat Cleans, 135/95
Ring Dips

2.   Snatch
Work up to a heavy single.

Saturday Dec 21 

1.  Metcon
5 RFT:
12 BJ, 30/24 - games standards
9 HSPU (deficit you choose height)
6 Power Cleans, 185/135

2.  Skills
EMOMx14
Odd:  3-5 Squat Therapy http://www.youtube.com/watch?v=9USQl7eLGMY
Even: Max unbroken Muscle ups



Friday Dec 20th 

Back Squats
10x3 Back Squats (Climbing) Stay moving

EMOM 10:00
1 Power Clean + 1 Push Jerk + 1 Split Jerk
Start at or around 75% and add as you go

Cash Out
2K Row (For Time)


Thursday Dec 19th

30 Snatches for time.
you choose...
Beasts:  185/125
Competitors: 165/115
Ninjas: 155/105

then

EMOMx12

Odd:  3 Dead Lifts (you choose load)
Even:  5 C2B + 5 TTB + 5 Pull ups




Tuesday Dec 17th


Metcon
AMRAP 12:
150 Wall Balls, 20/14
90 Double Unders
30 Muscle ups

EMOM 7:00

1 Power Snatch + 1 Squat Snatch +  1 OHS
(you choose load. prob 70-80% of weakest lift) 




Thursday Dec 12th 2013

"HAIYAN"
For time:
30 Front Squats, 155/105
then, 9-6-3 reps of:
Jerk, 155/105
Bar Muscle ups

then


Clean and Jerk
EMOMx12
First 3 minutes:  4 Clean and Jerks, Heavy as possible
Second 3 minutes: 6 Clean and Jerks, Heavy
Third 3 minutes: 8 Clean and Jerks, Moderate
Final 3 Minutes: 10 Clean and Jerks, Light



Wednesday Dec 11th

Fran

rest 10:00

Fran

Post both Fran scores

 
Monday Dec 9th 2013

Front Rack Jerk
then 


30-20-10-20-30

KBS 1.5/1
GS Box Jumps

EMOM
Odd- Muscle ups 2/1
Even - HSPU 5/3 


Sunday Dec 8th


2 Person Teams

Buy In 250 II Unders

3 RFT of
12 Split Snatches 135/95
15 OHS 135/95
18 Hang Power Cleans 135/95
21 Front Rack Lunge 135/95
24 Cal Row

Buy Out 250 II Unders




Wednesday Dec 4th 


WOD
Back Squats
5X3 (climbing)

then

AMRAP 8:00
7 Push Press 135/95
14 C2B Pull Ups
21 GS Box Jumps 24/20

OTMx12
Odd:  4-10 Pistols
Even:  6-12 TTB

Tuesday Dec 3rd

25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees



EMOMx15:
200 meters

and/or

EMOM x12
1 muscle up he first minute 2 the sec etc until you cannot complete. The reset at 1 and finish out the 12:00



Sunday Dec 1st

Same. If possible find a team of 3 and do 75 of the squats, 50 pull ups, and 25 S2OH

Saturday Nov 30th 

Teams of 2.

Strength 10:00
Establish 1RM Hang Clean

1 athletes completes 1 round while the other rests. Strategy


1. 3 RFT of
7 Power Snatches, 135/95
21 GHDSU

rest 3 minutes

2.  3 RFT
7 Hang Power Cleans, 155/105
21 Box Jumps, 24/20" - games standards

rest 3 minutes

3. 3 RFT
7 Thrusters, 135/95
21 KBS, 53/35


Wednesday Nov 27th
Same 30 min WOD
Alternate GHD/TTB

 Skills
10x10 slow OHS, 45/35 - work positioning and technique. This is an empty BB.

Accessory Partner Pulling
For time:
With a partner, one athlete completes a full set while the other rests:
Each athlete completes 2 sets of 20 Stiff Leg Sumo Dead, 185/135
Each athlete completes 2 sets of 20 Stiff Leg Dead, 185/135
Each athlete completes 2 sets of 20 Romanian Dead, 185/135 *Initiate this lift from the top
Every rep should be as explosive as possible - aggressively bring hips to bar.

BE SAFE HERE GANG!!!!!!





Tuesday Nov 26th
For time:

100 Double unders
10 Muscle ups
20 Squat Clean Thrusters, 155/105
10 Muscle ups
100 Double unders

2.  Clean and Jerk
Snatch, 3x1 across heavy but not max

3.   Back Squats
5x3 across



Monday Nov 25th
"Willy"

Saturday Nov 23

Tabata - 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
BJ, 24/20 - Games Standards
Alternating DB Snatch, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on...  Score is total reps for each station.  Report scores as follows:
Row: 51
BJ: 77
DBS: 64
DL: 48

Friday Nov 22

Work Capacity
AMRAP 20:
4 Power Cleans 145/100
8 S2OH
12 TTB

2.  Snatch Skills
7 sets of:  
3 High Hang Snatch High Pulls + 1 Squat Snatch - keep it light and find "vertical" in every rep.

Thursday Nov 21

4 Rounds of
400m Run (If its raining 20 KBS 2/1.5)
5 Muscle ups for the guys and 3 for the ladies
20 Wallballs

then with remaining time or at diff class. If you can come in and do strength first that would be better, but whatever your schedule allows.

2 Squat Cleans + 2 Front Squats + 1 Split Jerks
Working up to a heavy set 

Tuesday Nov 19

Strength
Snatch
5 RM TnG

Work Capacity
115/85

Monday Nov 18th

Warm up/Strength
Push Press
3-3-3-3-3

3 RFT:
10 Front Squats, 185/135
20 C2B
50 DU

Cash Out
EMOM 10:00
Even 10 Slam Balls
Odd 10 Box Jump Overs 24'20


Sunday Nov 17

TEAM WOD
Teams of 3 (one works, two rest)
3 Rounds for time of:
50 Power Cleans, 135/95
1500m row (must switch every 250m)

Cash Out
EMOM 10
10 TTB



Thursday Nov 14th

Loads
135/95 or 115/85   Looking for unbroken rounds here 




Sunday Nov 3rd

Quick question gang. Would you be willing to pay an extra say $25-$50 a month? With that rate increase to get but not limited to:

*Own separate facility still on premises
*Work out with other athletes at the competitive level
***Specialized competitive programming separate from regular programming (This will include more complex, heavier, and higher volume workouts)

example

1. Snatch Complex
6 sets of: Power Snatch + Squat Snatch + OHS, climbing
2.  Clean and Jerk
3 sets of: Squat Clean + Front Pause Squat (hold the bottom position for 3 full seconds) + Jerk

3.  Back Squats
5 x 3, climbing

4.  Gymnastic Benchmark
max unbroken C2B pull ups

5.  Metcon
For Time:
10-8-6-4-2 Squat Snatches, 115/80
50 II Unders after every set of snatches.

*The option of workouts to do that day (Meaning you could come to regular classes when you want. You are not just limited to the comp athlete facility/programming.
*Not restricted to the regular structured style classes (meaning the comp athlete facility would be open from say 11-1 and 5-7:30. You come in with your training partner and warm up on your own and complete the WOD. *There would trainer on hand.  

This is something in the very early stages. Just a thought at this point, but it could be up and running as early as Jan 1 if made a reality. Please private message me at 479-644-8108 your thought

Sunday Team WOD
up the loads
Power Sn 115/85 95/65 TnG
KB OHS 2/1.5
Deficit Push Ups guys 45# plates ladies 25# plates

or as Go RX solo

 Cash Out
5:00
:20 on :20 off
Max Calorie Row

Saturday Nov 2nd
Must be done as an individual.


Friday Nov 1st
Same "In the hole" and I mean in the freaking hole with you guys

then

EMOM
3 Burpees
3 Squat Cleans 155/115
3 S2OH

Cash Out
2/1.5 poodKB

Wednesday Oct 30th
Extra Credit 

Skill work:

3 rounds, not timed:

-30x double unders, unbroken (If you break, start over)

-10m HS walk .


Tuesday Oct 29th
S2OH 155/105 0r 135/95



Monday Oct 28th
Extra Credit
No more than 5 sets or time remaining of
1 pause FS + 1 FS (Get some drive/bounce out of the bottom)
*working up to a heavy set

Thursday Oct 24
C&J 205/155
*Must maintain proper form No press outs or shi$$y form just to get it.

Tuesday Oct 22


155/105
weighted pistols (1.5/1 KB)
30/24
Strict HSPU

everything else is the same


Monday Oct 21
Same Strength

200 II Unders
50 T2B
25 GHD
25 K2E
50 Sit Ups

**Every even minute complete 1 C2B (or 1 MU) and 1 Burpee



Friday Oct 18

Thruster 155/105
KBS 2/1.5

Monday Oct 14
185/135 0r 165/115
30/24"

Wednesday Oct 9th

Same strength

Conditioning
95/65 if your fran time is sub 5:00. This needs to be a sprint


Sunday Oct 6th

200 II Unders Buy In
***165/115 BB
2 MU instead of pull uos

Tuesday Oct 1 
Same strength

Cash out
MEUB Muscle Ups
or
5 MU progressions  


Sunday Sept 15
Guys add 5 MU at the end of ea round
Ladies add 3 Mu at the end of each round

*Also try to make one round of HSPU strict or begin ea round with strict until failure and finish with kip

Saturday Sept 14th
Same
Honor "Hammer"


Friday Aug 30
Same


Cash Out
Sleds or prowlers X 5 sprint rest between pulls
weight 4x45 4x25

Thursday Aug 29
Runs are the same
50 PU
40 GHD or T2B
30 KBS 2/1.5
20 C2B
10 BBJ 36/30

Tuesday Aug 27
Power Clean Load 155/110 or 165/120


Same load w Bear Complex

Cash out
M- 10-15 MU
W- 5-10 MU
 
Monday Aug 26

Same Strength

10:00 AMRAP
*5 Power Snatch 95/65 or 115/85
10 T2B
15 Pistols

*Unbroken




Thursday Aug 22

Same 21-15-9 @135/95

Cash Out

Sled Pull down and back M- 4x45# W4x25#

10 Strict HSPU
10 weighted pistols w KB pick load held in any position
50 T2B/50 GHD


Wednesday Aug 21st 

Same OH Strength WOD
w 10 L Pull Ups

10 min AMRAP
15 OHS 135/95 or 115/85
10 HSPU
5 Power snatch same load


Sunday Aug 11th
2011 CF Regional WOD 100's

100 Pull Ups
100 KBS 1.5/1
100 II Unders
100 OHS 95/65

Time cap 35:00

Regional time cap 25:00


Wed Aug 7
Same Strength

DB  C&J 135/95

Friday Aug 2
Instead of the thruster pull up wod

"Naughty Nancy"
4 rft of
600m Run
25 OHS 140/95

30:00 Cap (Games athletes cap was 20:00)



Thursday Aug 1st

Max Distance in 2:00
HS Walk for Distance

Tuesday July 30th

Same % on Fr Sq

21-15-9 reps
Power Snatch 135/95
Burpees
200m Run between

Cash Out
15 10-5 reps of
T2B
deficit HSPU

Guys use Parallettes + 1 abmat (or 3 45# hi temp plates)
Ladies use 2 45# hi temp plates

Monday July 29th

S2OH 155/115
C2B
KBS 2/1.5


Sunday Team WOD

Hearts = Pistols
Diamonds = GS Box J 30/24
Spades = Power Cleans 115/85/135/95
Clubs = HSPU
Jokers - 5 rope climbs LEGLESS



Saturday
Same BS

C&J 155/115
Run 200m




Thursday
7:00 AMRAP
3 Power Snatches 135/95 or 115/85 *Looking for TnGo here especially in the beginning
4 GS HSPU  *use competition 45/25 plates + 1 abmat

Barski Clean
same



Wednesday July 17th
deads 275/205 or 255/185
C2B Pull Ups



Tuesday July 16th

EMOM 18:00
3 Thrusters 155/105
25 II Unders


Extra Credit
MEUB MU
rest 1:00
MEUB MU
(Bar or Ring,. I total is less than 10 total reps for ladies and 15 total reps for guys go until 10-15reps for girls or 15-20 reps for guys)

50 GHD sit ups
50 T2B