WEDNESDAY 5.25.2016 WOD

5.25.2016

WARM UP:

2 Minutes of Row, Bike, Jump Rope or Jog 1 Lap

2 RNFT
5 Single Arm Swings on R
5 High Pulls on R
5 Pause Goblet Squats

5 Single Arm Swings on L
5 High Pulls on L
10 Glute Bridges with KB on Hips

2 Minutes of Row, Bike, Jump Rope or Jog 1 Lap

1 Thoracic MOB

PART 1:

WEEK 7 DAY 1

Front Squat
1X5 65%
1X4 75%
1X4 80%
1X4 85%

PART 2: STRENGTH OPTION

WEEK 7 DAY 1

Back Squat
1X5 70%
1X5 80%
1X2 85%
1X3 90%*
1X1 100%

*this is not a typo. Use 3 spotters on the last sets!

Strict Press
1X5 65%
1X4 75%
1X4 80%
1X4 85%

OR

PART 2: METCON OPTION

SPORT:

12 Min Clock

Buy In – Run 4 Laps

then in time remaining

3-6-9-12-15 . . . .
Overhead Squat 95/65
C2B Pullups

FITNESS:

With a Partner. 1 Person works at a time.

Complete in order for time:

1K Row
100 Thrusters 45/15
50 Burpees Jumping onto 45lb Plate

or

OLYMPIC WOD

HATCH SQUAT PROGRAM

SPRING PARTNER COMP EVENT #2

SPRING COMP WOD #2

Sandbags start on the Red Mats. At the call of 3-2-1 Go Partner 1 will pick up the Sandbag and run 1 Lap around the building to the Right.

When returning into the gym Partner 1 will drop the sandbag on the Red Gymnastic Mat. Partner 2 will then pick up the bag and run 1 Lap around the building. This will be repeated until both partners have run 3 laps individually.

Time is complete when the sandbag is dumped on the Red Gymnastic Mat.

Judges will use a stop watch or the big clock. Strategically teams should be staggered by :20 or :30 sec to avoid log jams.

2 Red Gymnastic Mats need to be lined up under the Muscle Up Rings.

Rx
70lb Bag Men
50lb Bag Women

Sc
50lb Bag Men
20lb Med Ball Women

Please be sure to email in your scores and the name of your judge. Good Luck!

TUESDAY 524.2016 WOD

5.24.2016

WARM UP:

2 Min Row, Jump, Bike or Jog 1 Lap

1 RNFT
10 Pushup Plus
10 Pushups
10 Air Squats
10 Jump Squats
20 Bear Crawls

1 Thoracic MOB and 1 Hip MOB

Barbell Warm Up:

2 RNFT
5 RDLs
5 Clean Pulls
5 Hang Power Cleans

PART 1:

5 Min EMOM
1 High Hang Squat Clean + 1 Push Press

1 Min Rest ADD Weight

5 Min EMOM
1 Squat Clean (from the floor) + 1 Push Jerk

PART 2:

SPORT:

Open WOD 11.3
5 Min AMRAP
Squat Clean and Jerk 165/110

Squat Clean = 1 Point
Jerk = 1 Point

FITNESS:

10 Min AMRAP
12 DB Deadlifts (top of DBs must touch the ground)
9 DB Hang Squat Cleans
6 DB Push Jerks

Athlete choose load.

Coach Led Static Stretching

or

OLYMPIC WOD

Power Snatch + Overhead Squat

1 Set of 2 Power Snatch + 2 Oh.S. @ 70%
4 Sets of 2 Power Snatch + 2 Oh.S. @ 80%

Snatch Balance off the Rack

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%

Split Jerk off the Rack

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%

SPRING PARTNER COMP WOD 1 RESULTS

Rx Women

TEAM WOD 1 Ranking
Mel Olivia 306 1
Ossi Erica 274 2
Kim Rachel 258 3
Meg Kirby 250 4
Tina Abby 236 5

 

Rx Men

TEAM WOD 1 Ranking
Nick Phil 339 1
Stephen Garrett 335 2
Capo Doug 327 3
Basto Todd 314 4
James BK 308 5
Stotler Rich 288 6
Pedro Kyle 286 7
Peter Jon H 277 8
Geoff Pearson 258 9
Adam Chic 240 10
Kevin B Lombardi 236 11
Mike Marco 0 12

 

Scaled Women

TEAM WOD 1 Ranking
Kit Danielle 399 1
Hilary Candie 376 2
Tara Danielle 366 3
Lauren Steph S 362 4
Liana Krysten 346 5
Clara Isabel 335 6
Jayne Meg 331 7
Heidi Becky 315 8
Camila Anna 312 9
Denise Carolina 295 10

 

Scaled Men

TEAM WOD 1 Ranking
Matt JJ 438 1
Ken C Blair 368 2
Greg Nolan 336 3
Brian Josh 284 4

MONDAY 5.23.2016 WOD

5.23.2016

Congrats and welcome to our May ONRAMP grads!

WARM UP:

Jog 1 Lap then…

2 Rounds NFT:
1 TGU on R Side
5 Single Arm KB Swings on R Side
5 Reverse Lunges on R Side

1 TGU on L Side
5 Single Arm KB Swings on L Side
5 Reverse Lunges on L Side

*KB is in proper rack position for Reverse Lunges

Shoulder MOB

PART 1:

12 Min AMRAP NFT aim for 3 Rounds

10 Double KB Overhead Walking Lunges – Scale to Front Rack Position

5-10 Straight Leg Ring Rows – Use 2 rings, 2 sec pause on each rep in top position

20 Sec Hollow Rock Hold

PART 2: CONDITIONING

SPORT:

15 Min AMRAP
50 DUs
10 Back Squats 135/95 (bar comes off the floor)
3/1 Ring Muscle Ups

Remember if you choose the Sport workout you are expected to be able to perform the movements with full ROM and Zero to minimal scaling.

FITNESS:

3 Rounds for time of:
Run 1 Lap or Row 400m
3 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)

CASH OUT – 3 Sets of 10 STRICT Knee Ups or TTB

or

OLYMPIC WOD

High Hang Squat Snatch

1 Set of 2 Reps @ 60%
4 Sets of 3 Reps @ 70%

Snatch Pull

1 Set of 2 @ 90%
3 Sets of 2 @ 100%

Behind the Neck Snatch Grip Push Press + Overhead Squat

3 Sets of 3 B.N.Sn.G.P.Pr. + 2 Oh.S. @ 70%

Back Squat

1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 2 Reps @ 90%

SUNDAY 5.22.2016 WOD

5.22.2016

WARMUP:
Jog 2 Laps

3 Rounds
10 Banded Air Squats
10 Glute Bridges
10 Push-Ups
10″ Handstand Hold

STRENGTH:
12 Min Clock:
Build to a challenging:
1 Cluster + 2 Thrusters

CONDITIONING:
17 Minute Cap

SPORT
For Time

Run 3 Laps

21-15-9
Thrusters 75/45
Pull-Ups

Run 2 Laps

15-12-9
Thrusters 75/55
Pull-Ups

Run 1 Lap

FITNESS
For Time

Run 2 Laps

15 – 12 – 9
Thrusters 75/45
Barf

Run 2 Laps

12 – 9 – 7
Thrusters 75/55
Barf

Run 2 Lap

STRETCH

or

OLYMPIC WOD

REMINDER: Bring Cell Phones, Tablets or Go Pros to Class for video taping.

WARMUP:
OHS, Power Position Snatches, Sotts Presses and Snatch Balance

PART 1: POWER POSITION + MID THIGH HANG SNATCH
We are going to place an emphasis on attaining the power position by rotating our bodies around the bar.

PART 2: MID THIGH + BELOW THE KNEES HANG SNACTH
Lifting from both positions immediately requires athletes to move themselves out of the bars path or around the bar, building significant spatial awareness.

PART 3: FULL SNATCH WAVE
For remainder of class

SATURDAY 5.21.2016 WOD

5.21.2016

5 Ways to Mentally Prepare before a Competition

WARM UP:

2 Minutes of Row, Bike, Jump Rope or Jog 1 Lap

2 RNFT
10 Glute Bridge with Band around Knees
10 Air Squats with Band under knees
10 Glute Walks R & L

then 1 set of 40 Bear Crawls

1 Thoracic MOB and 1 Front Rack MOB

PART 1:

WEEK 6 DAY 2
Front Squat
1X5 60%
1X5 65%
1X5 70%
1X5 70%

PART 2: STRENGTH OPTION

WEEK 6 DAY 2
Back Squat
1X4 75%
1X4 80%
1X4 80%
1X4 80%

Bench Press
1X4 75%
1X4 80%
1X4 80%
1X4 80%

or

PART 2: METCON OPTION

SPORT:

For Time:
50 Cal Row
40 Front Squats 135/95
30 TTB
20 Push Jerks 135/95
10 Ring MU

FITNESS:

3 Rounds for time:
10 Goblet Squats 53/35
10 TTB or Knee Ups or AbMat Situps
10 Swings 53/35
10 Pullups or Ring Rows

or

OLYMPIC WOD

HATCH PROGRAM

FRIDAY 5.20.2016 WOD

5.20.2016

WARM UP

JOG 1 Lap then…

3 Rounds of:
3 Burpees
6 Air Squats
9 Beat Swings

RUN 1 Lap Hard

1 Thoracic MOB + Dynamic Stretches

PART 1: Done in 2 Heats

WOD
16 Min AMRAP

Partner 1 performs 20 Cals Rowing. Partner 2 performs 20 Power Snatches. Partner 1 performs 20 TTB……Teammates will continue to alternate exercises for 16 minutes.

Score is Total Points.

1 Round = 100 Points

This requires 1 Judge for each team, regardless if they are in the comp or not. Treat it just like the open.

16 Min AMRAP

RX Chipper
20 Cal Row
20 Power Snatches 95/65
20 T2B
20 Burpee Box Jump 24/20 (Step Ups are NOT allowed)
20 WallBalls 20/14

Scaled Chipper
20 Cal Row
20 Full Swings 53/35
20 Abmat Situps
20 Box Jumps 24/20 (Step Ups are allowed)
20 Burpees

RULES
Teammates must “tag” before every exercise. They don’t have to necessarily tag hands, they can slap their partner’s back, shoulder etc.

Rowers need to be reset each time.

Be sure to watch the standards video ahead of time.

Coaches – be sure that the scores are written neatly and emailed so we can update the scoresheet.

or

OLYMPIC WOD

Clean Deadlift

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
2 Sets of 1 Rep @ 90%

Power Clean

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Set of 2 Reps @ 75%

Clean + Jerk

2 Sets of 2 Cl. + 1 Jr. @ 80%
1 Set of 2 Cl. + 1 Jr. @ 85%
2 Sets of 1 Cl. + 1 Jr. @ 90%

Clean Pull

4 Sets of 4 Reps @ 90%

THURSDAY 5.19.2016 WOD

5.19.2016

WARM UP:

Base Track Drill and Dynamic Stretches

Shoulder Y-T-W with Light Plates

PART 1:

35 MIN AMRAP NFT

Prowler Push Down and Back Driveway

1 Bottoms Up TGU on R & L

:20-:30 Ring Hold at top of the dip – Advanced turn into L Sit

10/8 Cal Sprint on Assault Bike

:20 Handstand Hold OR Handstand Walking Practice

WEDNESDAY 5.18.2016 WOD

5.18.2016

WARM UP:

2 Minutes of Row, Bike, Jump Rope or Jog 1 Lap

2 RNFT
10 Glute Bridge with Band around Knees
10 Air Squats with Band under knees
10 Glute Walks R & L

2 Minutes of Row, Bike, Jump Rope or Jog 1 Lap

1 Thoracic MOB and 1 Front Rack MOB

PART 1:

WEEK 6 DAY 1

Front Squat
1X5 65%
1X4 75%
1X4 80%
1X4 80%

PART 2: STRENGTH OPTION

WEEK 6 DAY 1

Back Squat
1X6 70%
1X6 80%
1X3 90%
1X2 95%

Strict Press
1X6 70%
1X6 80%
1X3 90%
1X2 95%

OR

PART 2: METCON OPTION

SPORT:

5 Rounds NOT for time:
1 Legless Rope Climb
5 to 10 Strict Ring Dips
5 to 10 Strict Pullups
5 to 10 Strict HSPU
Run 1 Lap

FITNESS:

With a Partner. P1 completes an entire round, then P2 completes an
entire round. Each teammate will complete 4 Rounds each.

4 Individual Rounds of:
10/8 Cals Rowing
10 Wall Balls 20/14
10 Burpees

CASH OUT:
3 Sets of
:40 sec Work Side Plank Holds each Side – :20 sec Rest

or

OLYMPIC WOD

HATCH STRENGTH PROGRAM

SPRING PARTNER COMPETITION WOD 1

WOD 1 will be done in class on Friday.

IF you are not able to perform the WODs on Friday in class, we will be releasing each week’s WOD on Tuesday night so you and your partner can coordinate an alternate time.

Please be sure to read all of the rules and watch the standards video before the WOD.

Rules:

Judges are always required. If you are performing the class outside of Friday’s class times, a judge is still of course required and a coach must SIGN OFF on the time and be present to over see it.

All final scores must be submitted by 8:00 pm Sunday night.

Teams may perform the WODs multiple times if they choose.

WODs are still not allowed to be performed during busy night and weekend classes.

IMPORTANT RULE – Partners MUST slap hands each time before starting the next exercise. This rule ensures that partners do not prematurely begin an exercise before their teammate has finished their reps.

Rx WOD #1

16 Min AMRAP
20 Cals Rowing (rower must be reset each time)
20 Power Snatches 95/65
20 TTB
20 Burpee Box Jump 24/20 (step ups are NOT allowed)
20 Wall Balls 20/14

Partner 1 will perform 20 Cals, Partner 2 will perform 20 Power Snatches, Partner 1 will perform 20 TTB…..

Score needs to be listed as Total Points

Sc WOD #1

16 Min AMRAP
20 Cals Rowing (rower must be reset each time)
20 Full Swings 53/35
20 AbMat Situps (can not grab the legs)
20 Box Jumps 24/20 (step ups ARE allowed, you may push off legs)
20 Burpees

Partner 1 will perform 20 Cals, Partner 2 will perform 20 Swings, Partner 1 will perform 20 Situps…..

Score needs to be listed as Total Points

Please be sure to watch the standards video below.

TUESDAY 5.17.2016 WOD

5.17.2016

4 Ways to Improve Your Pull-ups

WARM UP:

2 Min Row, Jump, Bike or Jog 1 Lap

1 RNFT
10 Pushup Plus
10 Pushups
10 Air Squats
10 Jump Squats
20 Bear Crawls

1 Thoracic MOB and 1 Hip MOB

Barbell Warm Up:

2 RNFT
5 RDLs
5 Clean Pulls
5 Hang Power Cleans

PART 1:

SPORT:

For time:

3 sets of 8 Unbroken Power Cleans Rx 155/105

Rest 3 Min

3 sets of 12 Unbroken Power Cleans Rx 135/95

*Cleans may “rest” on the shoulders or in the hang position. Reps must
be touch and go.

FITNESS:
The goal in the Fitness WOD is master the basic fundamentals and add
weight when appropriate.

5 Min EMOM
1 Clean Pull + 1 Power Clean – athlete chooses a load they can the
best ROM to their ability.

1 Min Rest

5 Min EMOM
Add Weight: 1 Clean Pull + 1 Power Clean

PART 2:

SPORT:

For time:
104 Wall Balls 20/14
52 Pullups

FITNESS:

5 Min EMOM
10-15 DB Thrusters – Athlete chooses load

1 Min Rest

5 Min EMOM
Choose One – 10-15 Cals Rowing or 8 to 10 Cals on Assault Bike or 30-50 DUs

or

OLYMPIC WOD

Snatch Deadlift

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
2 Sets of 1 Rep @ 100%

Squat Snatch

4 Sets of 2 Reps @ 80%

Snatch Pull

3 Sets of 2 Reps @ 90%

Snatch Balance

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%

MONDAY 5.16.2016 WOD

5.16.2016

4 Ways to Improve You Pull-ups

WARM UP:

Jog 1 Lap then…

2 Rounds NFT:
5 R & 5 L Front Lunge
5 to 10 Pushups
10 Hollow Rocks

Couch and Hip Stretch MOB

PART 1:

12 Min AMRAP NFT aim for 3 Rounds

10 Bulgarian Split Squats on Bench Right Leg

10-20 sec Handstand Hold or Handstand Walk Practice

10 Bulgarian Split Squats on Bench Left Leg

10-20 sec Chin Up Hold (underhand grip chin over the bar) or 1 Legless
Rope Climb

PART 2: CONDITIONING

SPORT:

4 Rounds for time:
28 Alternating Pistols
15 Power Cleans 115/75

FITNESS:

3 Individual Rounds for time:
Row 500m
Run 1 Lap

Rest 1:1

CASH OUT – 3 Sets of 10-20 Hollow Rocks Rest :60 sec between

or

OLYMPIC WOD

Clean Deadlift

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 100%
1 Set of 1 Rep @ 95%

Power Clean

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 2 Reps @ 80%

Clean & Jerk

2 Sets of 2 Reps @ 80%
2 Sets of 1 Rep @ 85%

Back Squat

1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 3 Reps @ 85%

SUNDAY 5.15.2016 WOD

5.15.2016

WARMUP:
Jog 2 Laps at Conversational Pace,
Followed by Hinshaw Track Drills; and,
Shoulder Mobility

STRENGTH:
Complete 4 Sets of
5 Push Press +10 Barbell Lunges

CONDITIONING:
30 Minute Cap

SPORT/FITNESS
For Time:
100 – 80 – 60 – 100 – 40 – 20 DUs/SUs
Sprint 200m
Jog 200m
Rest 1:00

Suggested Scales:
1/2 DU Volume
2x Rest Interval
Substitute 10 Cal Sprint on A.B. For Run

STRETCH

or

OLYMPIC WOD

NOTE: Bring Cell Phone/Tablets to Record Your Lifts. Pictures and Video are Worth 1000 Reps

WARM-UP/MOBILITY:
Dynamic Warm-up Including Walk to Split, Drop to Split and Tall Jerks
Followed By, Shoulder Mobility

PART 1: Every 90″ For 12 Minutes (Up to 8 Sets)
Out of Racks, Focus on ROM and Technique.
1 Split Jerk From Behind The Neck +
1 Pause Jerk Dip +
1 Split Jerk From Front Rack

Rest

PART 2: Every 90″ For 18 Minutes (Up to 12 Sets)
From Floor, Increase Loading Ever Set

1 High Hang Squat Clean +
1 Split Jerk

Once You Can No Longer High Hang Clean The Weight, Perform:

1 Hang Squat Clean +
1 Split Jerk

Once You Can No Longer Hang Clean The Weight, Perform:

1 Full Squat Clean +
1 Split Jerk

SATURDAY 5.14.2016 WOD

5.14.2016

WARM UP:

2 Minutes of Row, Bike, Jump Rope or Jog 1 Lap

2 RNFT

10 Glute Bridge with Band around Knees
10 Air Squats with Band under knees
10 Glute Walks R & L

1 Thoracic MOB and 1 Front Rack MOB

PART 1:

WEEK 5 DAY 2
Front Squat
1X5 60%
1X5 65%
1X5 70%
1X5 70%

PART 2: STRENGTH OPTION

WEEK 5 DAY 2
Back Squat
1X6 65%
1X6 70%
1X6 80%
1X6 80%

Bench Press
1X5 70%
1X4 80%
1X3 85%
1X3 90%

or

PART 2: METCON OPTION

SPORT:

For time:
150 KB Swings 70/44
* Every time you break perform 30 Wall Balls 20/14

FITNESS:

With a Partner. 1 Person works at a time. 1 Bar per team.

For time:
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65 or 75/55
Pullups (purple band or ring rows)
Swings 53/35

or

HATCH PROGRAM

FRIDAY 5.13.2016 WOD

5.13.2016

Just working out with Dad…

Shut Up, Flexibility by Greg Everett

WARM UP:

2 Min Row Bike or Jump Rope

In Teams of 3. Rower is the timer. When rower completes his/her Cals
the whole team rotates.

3 Rounds:
10/8 Cals
Low Height Box Jumps
Burpee no Jump

Hip and Shoulder MOB

PART 1:

Today will be done in 1 Heat with no Judge. If you are looking for an
official score on the board grab a judge to make it official.

Please be sure to put your score on the whiteboard on Fridays.

“FIDO”

20 Min Cap

Rx:
70 Burpees
60 AbMat Situps
50 Swings 53/35
40 Pullups (unassisted)
30 Box Jumps 24/20 (Rx = no step ups)

Scaled: Partner Up. 1 Person works at a time.

Sc:
70 Burpees
60 AbMat Situps
50 Swings – Scale to Russian and use any weight
40 Pullups – Use purple band or Ring Rows
30 Box Jumps or Step Ups

Coach Led Stretch

Top Scores RX
JROC 10:30
James 10:06
Sean 11:00
Erica 11:03
Dough K 12:05
Kev B 12:50
Hopper 13:03
Crystal 13:45
Dan O 14:14
Peter 14:28
John 14:50
Gina 14:52

Top Scores Scaled
Denise & Carolina 10:27
Camila & Clara 12:36
Steve A 13:25
Chris C 14:29
Jeremy 14:25
Heidi 14:35
Melissa 14:52
Elana 14:54
Ryan 15:30
Sara C 15:24
Jon R 16:05
Ben W 16:05
Cheryl 16:44

or

OLYMPIC WOD

Clean Deadlift

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
2 Sets of 1 Rep @ 100%

Power Clean

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 2 Reps @ 75%

Squat Clean + Split Jerk

2 Sets of 2 Cl. + 1 Jr. @ 80%
1 Set of 2 Cl. + 1 Jr. @ 85%
2 Sets of 1 Cl. + 1 Jr. @ 90%

Clean Pull

4 Sets of 3 Reps @ 90%

Strict Press from Split Position

4 Sets of 4 Reps on Each Leg*
*Work up to weight where you can maintain proper form.

RDL

1 Set of 3 Reps @ 80%
3 Sets of 3 Reps @ 90%

THURSDAY 5.12.2016

5.12.2016

WARM UP:

Base Track Drill and Dynamic Stretches

Shoulder Y-T-W with Light Plates

PART 1:

35 MIN AMRAP NFT

Prowler Push Down and Back Driveway OR Jog 1 Lap

14 Walking Lunges with Barbell in Overhead or Front Rack Position –
athlete chooses load

:20-:30 Ring Hold at top of the dip OR 5 to 10 Ring Dips

10/8 Cal Sprint on Assault Bike

:20 Handstand Hold OR 5 to HSPU any scale

or

OLYMPIC WOD

ACTIVE REST DAY

WEDNESDAY 5.11.2016 WOD

5.11.2016

WARM UP:

2 Minutes of Row, Bike, Jump Rope or Jog 1 Lap

2 RNFT

10 Glute Bridge with Band around Knees
10 Air Squats with Band under knees
10 Glute Walks R & L

1 Thoracic MOB and 1 Front Rack MOB

PART 1:

WEEK 5 DAY 1

Front Squat
1X5 70%
1X4 80%
1X3 85%
1X3 90%

PART 2: STRENGTH OPTION

WEEK 5 DAY 1

Back Squat
1X8 65%
1X8 75%
1X6 85%
1X4 90%

Strict Press
1X5 70%
1X4 80%
1X3 85%
1X3 90%

OR

PART 2: METCON OPTION

SPORT:

3 Rounds for time:
21 Shoulder to OH 95/65
15 C2B Pullups
9 Bar Facing Burpees

FITNESS:

20 Min EMOM
Even Min: 10 to 15 Wall Balls (20/14)
Odd Min: :40 sec Prone Plank

CASH OUT:
3 Sets of
:60 sec Side Plank Holds each Side

or

HATCH SQUAT PROGRAM

TUESDAY 5.10.2016 WOD

5.10.2016

WARM UP:

2 Min Row, Jump, Bike or Jog 1 Lap

1 RNFT
10 Pushup Plus
10 Pushups
10 Air Squats
10 Jump Squats
20 Bear Crawls

1 Thoracic MOB and 1 Hip MOB

Barbell Warm Up:

2 RNFT
3 Snatch Deads
3 Snatch High Pulls
3 Muscle Snatches
3 High Hang Squat Snatches

PART 1: Suggested to keep the weight on the lower end, be precise and
hammer your footwork

SPORT:
Every :90 sec (9 Attempts)
1 Snatch Pull + 1 Hang Squat Snatch + 1 Snatch Balance + 1 OHS

Athlete chooses load.

FITNESS:
The goal in the Fitness WOD is master the basic fundamentals and add
weight when appropriate.

Every :90 Sec (9 Attempts)
1 Hang Power Snatch + 3 Snatch Balance – athlete chooses a load they
can the best ROM to their ability.

PART 2:

SPORT:

3 Rounds for time:
21 Deadlifts 185/115 or 165/105
15 Front Squats
9 Hang Cleans (Power or Squat)

FITNESS:

For Time:
21-18-15-12-9
Russian Swings
Goblet Squats

or

OLYMPIC WOD

Snatch Deadlift

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
3 Sets of 1 Rep @ 95%

Power Snatch

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 2 Reps @ 75%

Snatch Balance from the Rack

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
2 Sets of 2 Reps @ 80%

MONDAY 5.9.2016 WOD

5.9.2016

Long DU Video on Technique

WARM UP:

20 DUs
5 R & 5 L Front Lunge
5 to 10 Pushups and 10 Situps

20 DUs
5 R & 5 L Lateral Lunge
5 to 10 Pushups and 10 Situps

20 DUs
5 R & 5 L Reverse Lunge
5 to 10 Pushups and 10 Situps

Thoracic/Shoulder MOB and Couch Stretch

PART 1:

12 Min AMRAP NFT aim for 3 Rounds

10 R OH Walking Lunge (single KB or DB)

5 to 10 Elevated Ring Rows

10 L OHS Walking Lunge (single KB or DB)

5 to 10 Strict Pullups

PART 2: CONDITIONING

SPORT:

21-18-15-12-9 for time:
Toes to Bar
Box Jump 24/20 – Step Ups are allowed

FITNESS:

21-18-15-12-9 for time:
Row for Cals
Burpee no Jump*

*stand to full extension

OPTIONAL CASH OUT – 10-15 Hip Extensions on GHD repeat for 2-3 rounds

or

OLYMPIC WOD

Clean Deadlift

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
3 Sets of 1 Rep @ 95%

Power Clean

1 Set of 5 reps @ 60%
2 Sets of 4 Reps @ 70%

Snatch Pull + Squat Snatch

3 Sets of 2 Sn. Pu. + 1 Sn. @ 70%

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

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