WOD 130930:
BBG
1) 15 minutes to establish a 3RM Snatch + Hang Snatch + OHS (1 rep = 1 SN + 1 Hang-SN + 1 OHS).
2) Snatch + Hang Snatch + OHS: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 (perform ONE rep of 3RM from #1 at the listed percentages).
3a) 3X3 Snatch High Pulls @ 100%-110% (of max Snatch) up to sternum height – rest 60 sec.
3b) 3X10 GHD Hip Extension – rest 60 sec.
3b) 3X10 GHD Hip Extension – rest 60 sec.
Conditioning
For total reps.
EMOM for 10 minutes (beginning @ 0:00):
12 Burpees
After completing 12 Burpees, with the remainder of the minute complete:
ME Double-Unders
*Score is total number of Double-Unders.
WOD 130928:
BBG
1) 15 minutes to establish a 1RM Snatch
2) 15 minutes to establish a 1RM Clean & Jerk
Strength
15 minutes to establish a 3RM Front Squat
Conditioning
3 rounds for time of:
Run 400m
8 Bar Muscle-Ups
16 OHS 135/95#
*Note: The strike through on the 250 push-ups denotes a joke. DO NOT do them.
WOD 130927:
BBG
- 3X3 Snatch from Blocks @ top of knee – use a heavy “working” weight, rest as needed.
- 3X2 Clean & Jerk from Blocks @ top of knee - use a heavy “working” weight, rest as needed.
Strength
1) HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3X8 Strict Weighted Pullups – rest 60 sec.
3b) 3X8 Tempo Strict GH Raise (3 counts down, 3 counts up) – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
3b) 3X8 Tempo Strict GH Raise (3 counts down, 3 counts up) – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
WOD 130925:
BBG
1) 10 minutes to establish 3RM UB Power Snatch (these should be touch and go reps).
2) 10 minutes to establish 3RM UB Power Clean (these should be touch and go reps).
3) 10 minutes to work to a heavy (non-maximal) Jerk triple from blocks/rack (each rep may be dropped).
4a) 5X3 Clean Deadlifts with pause at bottom of knee – heaviest possible, rest 60 sec.
4b) 5X5 Double Hand KB Push Press – heaviest possible, rest 60 sec.
4b) 5X5 Double Hand KB Push Press – heaviest possible, rest 60 sec.
Conditioning
3 rounds for time of:
10 KB Cleans (two hands/bells, from the floor) 32/24kg
20 Wall Balls 30/20# (if you do not have a 30# ball, use a 12′ target)
50 Double-Unders
20 Wall Balls 30/20# (if you do not have a 30# ball, use a 12′ target)
50 Double-Unders
WOD 130924:
BBG
1) 15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean & Jerk.
2) Pause (3 counts @ bottom of knee) Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1
Strength
1) Back Squat: 1X5@60, 1X5@65, 1X5@70, 1X5@75 – rest exactly 90 seconds (all sets should be fast and without a pause).
2) Front Squat: 1X5@60, 1X5@65, 2X5@70 – rest 2 minutes.
2) Front Squat: 1X5@60, 1X5@65, 2X5@70 – rest 2 minutes.
Conditioning
1:00 ME Strict HSPU (regionals standard)
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
WOD 130923:
BBG
1) 15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch.
2) Pause (3 counts @ bottom of knee) Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1
3a) 3X5 Snatch Grip Deadlift with Pause at Bottom of knee (5 counts) – heaviest possible, rest 60 sec.
3b) 6X5 Pendlay Row – heaviest possible, rest 60 sec.
3b) 6X5 Pendlay Row – heaviest possible, rest 60 sec.
Conditioning
10 min AMRAP of:
100′ Shuttle Run (50′ down/50′ Back)
30 Lateral Jumps 14″
100′ Shuttle Run (50′ down/50′ Back)
15 C2B Pull-ups
30 Lateral Jumps 14″
100′ Shuttle Run (50′ down/50′ Back)
15 C2B Pull-ups
*Note: Lateral jumps should be done over a hurdle, not a box. Each jump counts one rep.
WOD 130921:
BBG
1) 15 minutes to establish a 1RM Snatch
2) 15 minutes to establish a 1RM Clean & Jerk
Strength
15 minutes to establish a 3RM Front Squat
Conditioning
5 rounds for Calories of:
1:00 ME Airdyne for Calories (sub Row if necessary)
1:00 Rest (active rest – keep the flywheel moving slowly)
1:00 Rest (active rest – keep the flywheel moving slowly)
Rest 2 minutes – then…
5 minute AMRAP of:
1 Rope Climb 15′
10 Deficit HSPU 6/4″
20 Double-Unders
10 Deficit HSPU 6/4″
20 Double-Unders
WOD 130920:
BBG
- 3X3 Snatch from Blocks @ power position – use a heavy “working” weight, rest as needed.
- 3X2 Clean & Jerk from Blocks @ power position - use a heavy “working” weight, rest as needed.
Strength
1) HBBS: 1X5@65%, 3X5@75% – rest exactly 2:00.
2a) Front Squat: 4X5@65% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3XME C2B Strict Supinated Pullups – rest 60 sec.
3b) 3X8 Weighted Strict GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
3b) 3X8 Weighted Strict GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
WOD 130918:
BBG
1) 10 minutes to establish 3RM UB Power Snatch (these should be touch and go reps).
2) 10 minutes to establish 3RM UB Power Clean (these should be touch and go reps).
3) 10 minutes to establish a 3RM Jerk from blocks/rack (each rep may be dropped).
4a) 4X5 Clean RDL + 5 Clean Grip Jump Shrugs From Hips – heaviest possible, rest 60 sec. DEMO VIDEO
4b) 4X5 Double Hand KB Bent Over Row – heaviest possible, rest 60 sec.
4b) 4X5 Double Hand KB Bent Over Row – heaviest possible, rest 60 sec.
Conditioning
For time:
20 Push Press 135/95#
12 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
20 Push Jerks 135/95#
9 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
20 Split Jerks 135/95#
6 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
12 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
20 Push Jerks 135/95#
9 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
20 Split Jerks 135/95#
6 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
WOD 130917:
BBG
1) 15 minutes to find a 3 Position Clean + Jerk (Floor, Hang, Hip, then Jerk).
2) 3×1 @ 90-95% of Max from above – rest 90 plus seconds.
Strength
1) HBBS: 1X5@60%, 1X3@70, 1X2@80%, 1X2@90%, 1X1@95%– rest as needed.
2) Front squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed.
Conditioning
3 rounds for reps and distance of:
1:00 ME C2B Pull-ups
3:00 Max Trips Sled Pull 100′ – heavy
3:00 Max Trips Sled Pull 100′ – heavy
*Sled pulls should be performed in 50′ down and back sections. Face forward for 50′, then face backwards to return.
WOD 130916:
BBG
1) 15 min to establish a 1RM 3-Position Snatch (floor, hang, hip).
2) 3X1 3-Position Snatch (floor, hang, hip) @ 90-95% of Max from #1 – rest 60-90 sec.
3a) 4X5 Snatch Grip RDL + 5 Snatch Hi-Pulls – (this is 5 RDLs first, then 5 Hi-Pulls without dropping the bar) heaviest possible, rest 60 sec.
3b) 4X5 Behind the Neck Push Press – heaviest possible, rest 60 sec.
3b) 4X5 Behind the Neck Push Press – heaviest possible, rest 60 sec.
Conditioning
7 rounds for total time of:
Row 250m
14 Lateral Box Jumps 20″ (touch on top)
7 Hang Power Cleans 175/120#
14 Lateral Box Jumps 20″ (touch on top)
7 Hang Power Cleans 175/120#
Rest 1:1
WOD 130913:
BBG
Compare 1&2 to 130809.
- Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
- Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
Strength
1) HBBS: 2X5@65%, 3X5@70% – rest exactly 90 seconds.
2a) Front Squat: 4X5@60% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heaviest possible, rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heaviest possible, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.
3b) 3X8 Weighted Strict GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
3b) 3X8 Weighted Strict GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
WOD 130911:
BBG
Compare 1-3 to 130807.
1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee).
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee).
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack).
4a) 4X3 Tempo Clean Pull (fast up – 3 second descent to floor) @ 90%- 100% of Max Clean – rest 60 sec.
4b) 4X6 BN Snatch Grip Strict Press (Klokov Press) – heaviest possible, rest 60 sec.
4b) 4X6 BN Snatch Grip Strict Press (Klokov Press) – heaviest possible, rest 60 sec.
Conditioning
For time:
100 Double-Unders
50 HSPU (regionals standard)
100 Row for Calories
50 Ring Dips
100 Double-Unders
50 HSPU (regionals standard)
100 Row for Calories
50 Ring Dips
100 Double-Unders
WOD 130910:
BBG
Compare #1 to 130806.
1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
2) 3×2 @ 95% of Max from above – rest 90 plus seconds.
Strength
1) HBBS: 1X5@65%, 1X5@70, 1X5@75%, 1X5@80% – rest 2 minutes.
2) Front squat: 1X5 @ 60%, 3X5@65% – rest 2 minutes.
Conditioning
4 rounds for total working time of:
Run 400m
20 Burpee Box Jumps 20″
20 Burpee Box Jumps 20″
Rest 1:1
WOD 130909:
BBG
Compare 1 to 130805.
1) 15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.
2) 3×3 @ 100% of Max from above – you may drop the bar in between reps, rest 90 plus seconds.
3a) 4X5 Snatch High Pull from the Power Position (Hips) @ 80%-85% of Max Snatch – rest 60 sec.
3b) 4X4 Tempo Pendlay Row (5 second descent to floor) – rest 60 sec.
3b) 4X4 Tempo Pendlay Row (5 second descent to floor) – rest 60 sec.
Conditioning
*This is one continuous piece, with no breaks between parts.
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB
9 Shoulder to OH 135/95#
12 TTB
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB
9 Shoulder to OH 135/95#
12 TTB
1:00 ME Muscle-Ups
6:00 to establish a 3RM Split Jerk
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