11/29 WOD

3 sets
Bench x 5 95%
rest 60 sec

then;
3 sets
Wall Walk
rest 60 sec

then;
1. Power Clean x 1/Overhead x 1; rest 1 min x 3 - use yesterdays weight
2. Row Sprints: 20 sec @ max effort; rest 2:00 x 4
3. 5 burpees AFAP - jump as high as possible at the top; rest 30 sec x 5
4. AMRAP DU's in 20 sec; rest 40 sec x 3
 
Dont get tired of rows, burpees, or dbl unders...these are big items in competition--thats why they are getting pounded into rotation for the time being...

11/28 WOD

5 sets
Deadlift x 3 90% 1RM
then;
Clean and Jerk - build to a tough single in a few sets; NOT a 1RM


then;

Row Sprints:
25 sec @ max effort
rest 1:00 x 2
(rest 5 min)
25 sec @ max effort
rest 1:00 x 2

11/26 WOD

Happy Birthday to me...now, get to work!!

Overhead Squat 3x3
rest 60 sec between sets

Muscle up attempts 3x3
rest 60 sec between sets

then;

3 rounds for time:
30 double unders
10 front squat - 155#/100#
10 burpees
 
On the OHS, go heavy enough to be VERY uncomfortable. If you have to dump the bar in rounds 2 or 3----you are using the right weight!!
For the MU attempts; if you already have muscle ups---put on a vest. The weight in the vest should be around 10 or so pounds.

11/23 WOD

Take 2 days off...Mary and I are going to hit yesterdays WOD today (we're a day behind from celebrating our wedding anniversary)...Be back Friday---ready to hit it up again...

I havent heard from Ian in a while....we hope your back is doing better!! Cant wait to have you back with us!

11/22

3 Sets.
Squat Snatch x 3 reps (heavy)

Then;

3 Sets.
10 Burpees
20 One Arm KBS - only go to eye level, not overhead (10/arm)
30 Cal Row

Rest until nearly recovered.  Time sets separately.

11/21 WOD

Row 2k for time.

11/19 WOD...

Do yesterday's WOD...we took yesterday of...

11/18 WOD

Power Clean - build to a tough single in a few sets

then;

3 sets:
3 tough hang power clean
30 sec DU's
 
Move immediately from the hang pwr clean to the DU. Post weight for pwr clean, and number of DU's per set. Work on form and technique in sets 2 & 3---if you blast the DU's (like you should be), your form and technique will go to shit.

11/17 WOD

No strength portion today...do a quick warm up (DU's, row, etc)---stretch, and GO!!!!!!!!!!!!!

21,18,15,12,9 rep rounds for time:
Toes to Bar
Thrusters - 95#/65#

11/15 WOD
1. Snatch - 5 sets of 2 - tough but solid; rest as needed
2. Front Squat - 3 x 3 @ 90% 1RM; rest 2 min
3. 15 chin ups COVP; rest 1 min x 4

Rest until recovered
then;

4 sets:
400m run
rest 5 min between runs

11/14 WOD
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg
Rest 60 seconds

then;

5 sets @ 90-95%:
5 muscle ups
5 HSPU
10 KBS - (70/55/35)
10 box jumps - (30/24)
15 double unders
15 row cals
rest about 3 min b/t set

then;
1 set all out:
10 burpees AFAP
25 double unders
10 burpees AFAP
25 row cals
 
**Time each set of the 5 set WOD seperately. Your 1 set sprint should leave nothing in the tank!!

11/12 WOD
Testing make up day...

20min AMRAP
20 Thrusters (135/95)
20 Pull ups
20 Burpees

11/11 WOD
OFF!! Do a light to medium WOD tomorrow---the test on Sunday...

11/10 WOD
Bench Press - BWT AMRAP; if you can't do BWT do 50% BWT
rest 20 sec
AMRAP COVP chin ups; rest until recovered x 5 sets

rest until normal heart rate

Run 800 m time trial

rest until recovered

for time:
25 squat clean - 95#/65#
20 Push Press - 95#/65#
15 muscle ups
20 Push Press - 95#/65#
25 squat clean - 95#/65#
 
*COVP--chin over vertical plane. In other words, put your chin OVER the bar in every pull up
*If you cant do MU's, do jumping MU's. Rings must be at head height.

11/8 WOD
3 sets:
HSPU x 8
Strict P/U x 10...if 10 strict p/u are easy---throw on a vest or weight belt. Record B/W or weighted.
rest 60 sec

then;

5 sets:
5 squat snatch TnG heavy
5 power clean TnG same weight
10 explosive burpee broad jumps
rest walk 2 min b/t sets - record distance per set of BBJ's

rest 15 min
then;
Airdyne
40 sec @ maximal effort
Rest until normal heart beat x 8
(sub row for Airdyne----record cals of each set)

11/7 WOD
4 set:
Front Squat x 3-5reps (90% 1RM)
rest 60 sec
GHD sit up x 15

then;

for time:
30 ring dips
Run 1600 m
30 ring dips
Run 800 m
30 ring dips
Run 400 m

11/5 WOD

Dead lift, 4 sets x 4-6; rest 3 min (80% 1RM)
then;
Strict Press, 3 sets x 7-9; rest 60 sec (50% 1RM)
then;
Single arm KB russian swing - 3 sets x 15 - each arm; rest 1 min between sets (70/55/35)
then;
AMRAP Double Unders in 30 sec; rest 30 sec x 5

11/4 WOD
4 sets
Bench Press x 4-6 (85% 1RM)

then;

5-7 set @ 100% each set:
3 TnG Power Clean heavy (work on FORM and explosiveness!! NOT speed)
10 burpees (as fast as possible)
Airdyne 15 sec (sub for Airdyne = Row---as fast as possible)
rest 3 min between sets
 
I need the Pwr Cleans to be a heavy almost uncomfortable weight. These 5-7 sets arent for time, only certain parts are---but, still do them together like a timed WOD.
The reason I say 5-7 sets is because, if you are lifting the right weight, and pushing your pace for the other parts---you will have trouble doing anything past 5 sets.
The only thing I need posted for this are the weight you did for the Cleans, and the Calories per round for the Airdyne (or row).

**NOTE....
I meant to post the 11/2 WOD this morning (via auto post)---but my blogspot skills arent the best. Anywho...Todays workout is optional. I posted it on Wed (a rest day) because I wasnt sure who did what on Monday---with it being Halloween. This WOD will roll over until tomorrow, and we will be back on a regular schedule on Friday...

11/2 WOD
5 sets
OHS x 6-8 reps (min 75/55)
Weighted Ring Dip x 4-6

then;

for total time:
21 Squat Snatch
21 R pistols
21 L pistols
10 HSPU
rest 90 sec
15 Squat Snatch
15 R pistols
15 L pistols
10 HSPU
rest 90 sec
9 Squat Snatch
9 R pistols
9 L pistols
10 HSPU

11/1 WOD

4 sets:
Front Squat x 4-6 reps (90% 1RM)
rest 60sec
Toes to bar (as many reps as possible, unbroken)

then;

Record Row Times:
30 push ups
Row 400 m
rest 4 min
25 push ups
Row 400 m
rest 4 min
20 push ups
Row 400 m
rest 4 min
15 push ups
Row 400 m
 
Stamina is going to be huge in this upcoming competition---as well as the date Brent, Slater, and Shannon have at the end of Nov. I need 95% effort on ALL of these rows to help build it up...