THURSDAY 5.5.2016 WOD

5.5.2016

WARM UP:

Base Track Drill and Dynamic Stretches

Shoulder Y-T-W with Light Plates

35 MIN AMRAP NFT:

Prowler Push Down and Back Driveway

10-20 Walking Lunges with 2 KB/DBs at sides

:20-:30 Ring Hold at top of the dip

10-15 Hip Extensions or Supermans

:30 Max Sprint on Assault Bike

:20-:30 Chin Up Hold (chin over the bar hold)

OLYMPIC WOD – ACTIVE REST DAY

WEDNESDAY 5.4.2016 WOD

5.4.2016

WARM UP:

2 RNFT

:40 Jump Rope
10 Goblet Squats
10 Russian Swings
5 RDLS R & L with KB
10 Bear Crawls

1 Thoracic MOB and 1 Front Rack MOB

PART 1:

WEEK 4 DAY 1

Front Squat
1X5 70%
1X5 75%
1X5 80%
1X5 85%

PART 2: STRENGTH OPTION

WEEK 2 DAY 1

Back Squat
1X8 65%
1X8 70%
1X6 80%
1X6 85%

Strict Press
1X8 65%
1X8 70%
1X6 80%
1X6 85%

PART 2: METCON OPTION

SPORT:

30 Ring Muscle Ups for time or 15 Min for Max Reps

FITNESS:

9 Min AMRAP
3-6-9-12-15-18 . . . .
Thrusters 95/65
30 DUs (after each set of Thrusters)

Scale DUs to 1/2 reps or 2x singles

CASH OUT:
3 Sets of
:60 sec Side Plank Holds each Side
10-15 Back Extension on GHD

or

HATCH PROGRAM

TUESDAY 5.3.2016 WOD

5.3.2016

The Hook Grip with Stephane Rochet

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 RDLs
3 Muscle Cleans
3 Front Squats
3 High Hang Squat Cleans

2 RNFT
3 Strict Press in the Split Position
3 Tall Jerks
3 Split Jerks

PART 1:

SPORT:
Every :90 sec
1 Power Snatch + 2 Overhead Squats + 3 Power Clean + 4 Front Squats

Athlete chooses load. Dump the bar after the OHS and reset hands.

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

9 Attempts Every :90 Sec
1 Power Clean + 2 Front Squats + 1 Split Jerk –
(Hold the Split Position for 2 Count before lowering bar).

PART 2:

SPORT:

15-12-9
Power Snatch 135/95
C2B Pullups

FITNESS:

12 Min AMRAP
5 Pullups Unassisted or Purple Band or 10 Ring Rows
10 Hang Power Cleans (aim for 75% of last set of Part 1)
15 Pushups

or

OLYMPIC WOD

Snatch Deadlift

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

Power Snatch

1 Set of 4 Reps @ 60% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 70% of Snatch 1 Rep Max

Squat Snatch

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
1 Set of 3 Reps @ 70% of Snatch 1 Rep Max
1 Set of 3 Reps @ 80% of Snatch 1 Rep Max
3 Sets of 1 Rep @ 90% of Snatch 1 Rep Max

Snatch Pulls

1 Set of 3 Reps @ 90% of Snatch 1 Rep Max
3 Sets of 2 Reps @ 100% of Snatch 1 Rep Max

MONDAY 5.2.2016 WOD

5.2.2016

WARM UP:

Jog or Row 350m/300m

5 R & 5 L Front Lunge
1 Wall Walk or Handstand Hold 10 sec

5 R & 5 L Lateral Lunge
1 Wall Walk or Handstand Hold 10 sec

5 R & 5 L Reverse Lunge
1 Wall Walk or Handstand Hold 10 sec

Jog or Row 350m/300m with intensity

Thoracic/Shoulder MOB and Couch Stretch

PART 1:

10-12 Min AMRAP NFT aim for 3 Work Sets

A1. 6R & 6L Bulgarian Split Squat (Rear Foot Elevated on Bench)

A2. Max Set Strict Deficit HSPU or Add AbMats or Negatives (No kipping
today – get stronger)

Rest :60

PART 2: CONDITIONING

FITNESS:

10 Min EMOM Group 1:
200m/175m Row

REST 2 min

10 Min EMOM Group 2:
10 Burpees*

*Scale burpees anywhere from 6 to 10 reps per minute

SPORT:

For time:
42-30-18
Wall Ball 20/14
TTB

*SPORT CASH OUT – Spend 15 Minutes practicing your Ring MU Technique

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% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 70% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 80% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 85% of Clean & Jerk 1 Rep Max
2 Sets of 1 Rep @ 90% of Clean & Jerk 1 Rep Max

Power Clean

1 Set of 4 Reps @ 60% of Clean & Jerk 1 Rep Max
1 Set of 4 Reps @ 70% of Clean & Jerk 1 Rep Max
2 Sets of 3 Reps @ 80% of Clean & Jerk 1 Rep Max

Clean & Jerk

4 Sets of 1 Clean + 2 Jerks @ 80% of 1 Rep Max

Clean Pulls

4 Sets of 3 Reps @ 90% of Clean & Jerk 1 Rep Max

Press from Split Position

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

Back Squat

1 Set of 3 Reps @ 60% of 1 Rep Max
1 Set of 3 Reps @ 70% of 1 Rep Max
4 Sets of 4 Reps @ 80% of 1 Rep Max

SUNDAY 5.1.2016 WOD

5.1.2016

MEDICINE BALL WARMUP:

Followed By,

Hip & Shoulder Mobility

CONDITIONING:

SPORT
3 Sets for Max Reps of
1 Minute of Wall Balls 30/20
1 Minute of Over-Unders
1 Minute of TTB
1 Minute on Assault Bike (Cals)
1 Minute Rest

*15 Seconds of Transition Time Will Be Given Between Movements

FITNESS
3 Sets of Max Reps
1 Minute of Wall Balls 20/14
1 Minute of Burpee Lateral Hurdle Jumps
1 Minute of KBS 53/35
1 Minute on Rower (Cals)
1 Minute Rest

*15 Seconds of Transition Time Will Be Given Between Movements

STRETCH:
Coaches Choice

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 4.30.2016 WOD

4.30.2016

WARM UP:

2 Min Row Bike or Jump Rope or Jog 1 Lap

With an empty Barbell

2 RNFT
5 RDLs
5 Front Squats
10 Bear Crawls

2 RNFT
5 Snatch Grip High Pulls (from shin)
5 OHS
10 Glute Bridges

1 Thoracic MOB

PART 1:

WEEK 3 DAY 2
Front Squat
1X5 60%
1X5 65%
1X5 70%
1X5 70%

PART 2: STRENGTH OPTION

WEEK 1 DAY 2
Back Squat
1X10 60%
1X10 65%
1X8 70%
1X8 75%

Bench Press
1X5 60%
1X5 65%
1X5 70%
1X5 70%

PART 2: METCON OPTION

SPORT:

16 Min Clock

1A: 8 Min AMRAP
6 Thrusters 115/75
12 Bar Facing Burpees

1B: 8 Min to Establish 1 Rep Snatch – Power or Squat

Clock will not stop. Athlete must change their own weights. Score each
part separately.

FITNESS:

16 Min Clock

1A: 8 Min AMRAP
12 Empty Bar Thrusters
12 Lateral Burpees

1B: 8 Min Max Cals on the Rower or Assault Bike

Clock will not stop. Score each part separately.

or

HATCH PROGRAM

FRIDAY 4.29.2016 WOD

4.29.2016

WARM UP:

2 Rounds NFT:
Jog to #1 and Back
10 Hollow Rocks
10 Beat Swings

Thoracic and Ankle MOB

PART 1: PRIMER

Today’s Benchmark WOD is Helen, this is known as the original CrossFit
WOD before it had a name. This WOD is intended to be relatively light
and fast with minimal breaks so scale it appropriately.

(A primer is meant to be done at a high intensity to spike the heart
rate, so that after you let it settle back down, your endocrine system
is ready for the real work. These are great for WODs that you really
have to dig in and push yourself like bench mark Open or Competition
WODs.)

Allow yourself enough time to let your heart rate come back down
afterwards before starting the “real work”.

3 Rounds As Fast As Possible
6 Russian Swings (use a weight slightly heavier than you’re going to
use in the WOD)
6 Squat Jumps
3 Burpees no Pushup

Walk around gym and rest for 5-7 minutes or however long it takes for
heart rate to return to normal.

PART 2: Today will be done in 1 Heats with no Judge. If you are
looking for an official score a judge is required.

15 Min Cap

“HELEN”
3 Rounds for time:
Run 400m*
21 Swings 53/35
12 Pullups

*True 400m today not 1 Lap.

Suggested Scaling Options
Swings can be scaled to any weight or Russian
Pullups can be scaled to a Purple Band for 12 or 8 reps or Ring Rows for 12 Reps

GROUP CASH OUT:
Partner Weighted Plank Holds
3 Sets of :45-:60 Sec

or

OLYMPIC WOD

Snatch Deadlift

1 Set of 1 Rep @ 60% of Snatch 1 Rep Max
1 Set of 1 Rep @ 70% of Snatch 1 Rep Max
1 Set of 1 Rep @ 80% of Snatch 1 Rep Max
1 Set of 1 Rep @ 85% of Snatch 1 Rep Max
1 Set of 1 Rep @ 90% of Snatch 1 Rep Max

Power Snatch

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 70% of Snatch 1 Rep Max

Full Squat Snatch

4 Sets of 2 Reps @ 80% of Snatch 1 Rep Max

Snatch Pull

3 Sets of 2 Reps @ 90% of Snatch 1 Rep

Behind the Neck Snatch Grip Push Jerk

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
1 Set of 3 Reps @ 70% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max

Back Extensions

3 Sets of 15 Reps

Sunday June 12th Partner Competition

IMG_2396

“If it doesn’t challenge you, it won’t change you.” – Fred Devito

We are going to put a different spin on the usual partner competition
this time and have a total of 6 Scored Workouts. 3 of the workouts
will be in class, similar to the Open. Teams competing will have
judges of course. Just like the Open the WODs will be available all
day on Friday and during open gym on Saturdays. But unlike the Open
you will only have 1 shot at attempting the workout.

Here’s the schedule of workouts.

FRI MAY 20TH – WOD 1
FRI MAY 27TH – WOD 2
FRI JUNE 3RD – WOD 3

Three of the workouts (WODs 4, 5 & 6) will be held on the same day
SUNDAY JUNE 12th. These will be done the traditional way with judges
and heats. The competition will be same sex partners with Rx and
Scaled Divisions. Workouts will be announced a few days ahead of
time.

Sign up a the whiteboard with your partner and start training!

THURSDAY 4.28.2016 WOD

4.28.2016

WARM UP:

Base Track Drill and Dynamic Stretches

Shoulder Y-T-W with Light Plates

35 MIN AMRAP NFT:

Farmer Carry to End of Driveway and Back without Putting Weight Down
(Pinch a Pair of 45’s, 35’s or 25lb Plates)

10 Challenging Box Jumps – Step Down

5-10 Strict Pullups – use the least amount of assistance

5-10 Ring Dips or :20 Ring Hold at top of the dip

:20 L Sit Hold (on Dip Stands, Boxes or Stack of Bumpers)

:30 Hollow Rock Hold

OLYMPIC WOD – REST DAY

WEDNESDAY 4.27.2016 WOD

4.27.2016

WARM UP:

2 Min Row Bike or Jog 1 Lap – Easy

3 RNFT
5 Goblet Squats
5 Russian Swings
10 R & 10 L Glute Walks

2 Min Row Bike or Jog 1 Lap – with Intensity this time!

1 Thoracic MOB and 1 Front Rack MOB

PART 1:

WEEK 3 DAY 1
Front Squat
1X5 60%
1X5 70%
1X5 75%
1X5 80%

PART 2: STRENGTH OPTION

WEEK 1 DAY 1
Back Squat
1X8 65%
1X8 70%
1X6 80%
1X6 85%

Strict Press
1X8 65%
1X8 70%
1X6 80%
1X6 85%

PART 2: METCON OPTION

SPORT:

5 rounds for time:
1 Lap
21 Wall Balls 20/14

FITNESS:

3 to 5 rounds for time:
1 Lap or 300m Row
15 Wall Balls Any Weight

OPTIONAL CASH OUT:
3 Sets of :45 sec Side Plank Holds each Side

SPORT SCORES
Henric 16:38
Pedro D 11:40
Prita 12:32
Kirby 12:05
Person 10:17
Jon E 12:54
Ivo 14:21
Paul 14:30
Mike P 12:20
Blair 11:15
Dan 12:02
Danielle 14:57
Phil 12:18
Conor 13:35

or

OLYMPIC WOD

HATCH SQUAT PROGRAM

TUESDAY 4.26.2016 WOD

FullSizeRender

WARM UP:

2 Min Row, Jump, Bike or Jog 1 Lap

1 RNFT
10 Pushups
10 Air Squats
10 Dead Bugs
10 Beat Swings

1 Thoracic MOB and 1 Hip MOB

Barbell Warm Up:

2 RNFT
3 High Pulls
3 Muscle Cleans
3 Front Squats
3 High Hang Squat Cleans

2 RNFT
3 Strict Press in the Split Position
3 Tall Jerks
3 Split Jerks

PART 1:

SPORT:
In 14 Min Establish a “Heavy of the Day” Squat Clean and Jerk – No Press Outs

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

9 Attempts Every :90 Sec
1 High Hang Squat Clean + 1 Mid Thigh Squat Clean + 1 Split Jerk –
(Hold the Split Position for 2 Count before lowering bar).

Your goal for this EMOM is to pull yourself quickly under the bar and
consistent foot work on each rep. Only add weight if your technique is
on point.

PART 2:

SPORT:

For time:
30 Hang Squat Cleans 225/155 or 205/135
* Every time the bar is dropped perform 10 Burpees with No Jump*

FITNESS:

With a Partner. P1 completes an entire round while P2 rests, then
switch. Each Teammate will complete 5 Rounds.

5 Rounds for time of:
10/8 Cals on the Rower
10 Russian Swings 70/44
10 Burpees with No Jump

or

OLYMPIC WOD

Clean Deadlift

1 Set of 1 Rep @ 60% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 70% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 80% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 85% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 90% of Clean & Jerk 1 Rep Max

Power Clean

3 Sets of 3 Reps @ 70% of Clean & Jerk 1 Rep Max

Clean + Jerk

4 Sets of 2 Reps @ 80% of 1 Rep Max

Snatch Balance

4 Sets of 4 Reps*
*Work up to weight you can maintain with proper form.

MONDAY 4.25.2016 WOD

4.25.2016 1

Congrats and welcome to our April ON RAMP class!

WARM UP:
Jog 1 Lap easy then….

2 RNFT
10 Pushups
5 Pause Air Squats with Bands
10 Glute Walks R & L

Jog 1 More Lap with intensity

Thoracic MOB Coaches’ Choice

PART 1:

15 Min AMRAP NFT

6R & 6L Single Leg RDL with Barbell

6-10 DB/KB Row R&L (challenge yourself and go as heavy as possible)

5 Strict Deficit HSPU or Add AbMats or Negatives (No kipping today – get stronger)

10 Hollow Rocks with PVC OH – Hands should be as wide as your pullup grip

PART 2:

SPORT:

3 Rounds for time:
100 DUs
10/6 Ring Muscle Ups (may substitute bar MUs)

FITNESS:

3 Rounds for time:
100 or 50 DUs or 200 Singles OR Row 15 Cals
15 C2B Pullups or 15 Regular Pullups or 15 Ring Rows

*SPORT CASH OUT – Spend 15 Minutes practicing your Ring MU Technique

OPTIONAL CASHOUT – Jog an easy lap followed by :60 sec Plank
(Bodyweight) repeat for 2-3 rounds

OLY OPTION:

Warm up with the class and then you may start your OLY program. Be sure to develop your own barbell warm up and be consistent.

Behind the Neck Push Jerk with Snatch Grip

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
1 Set of 3 Reps @ 70% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max

Snatch Pull

1 Set of 5 Reps @ 70% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max

Power Snatch + Overhead Squat

1 Set of 4 Power Snatch + 4 Overhead Squat @ 60% of Snatch 1 Rep Max
3 Sets of 3 Power Snatch + 4 Overhead Squat @ 70% of Snatch 1 Rep Max

OLYMPIC WEIGHTLIFTING SPRING PROGRAM

Ilya Illyin (231 lb Bodyweight) Clean and Jerk Record of 541 lbs!

We will be holding an in house Olympic Weightlifting Competition on Sunday July 10th. If you have never signed up for one we highly recommend it. For those of you who don’t know how it works, it is not like a CrossFit competition. In this type of competition the goal is to establish the highest total in the Snatch and Clean and Jerk.

You will only get 3 attempts at a snatch and then 3 attempts at a clean and jerk. These can be power or squat but the bar always starts on the ground. The weight on the bar can not go down but you can attempt the same weight if you miss an attempt.

The rules will be strict, unlike CrossFit lifting in a competition. For example, you can not press out the bar in the snatch or jerk, the bar must be racked on the shoulder to name a few.

Additional OLY Programming will be listed on the blog on: MONDAY, TUESDAY and FRIDAY.

Squatting and Pressing Strength will continue to be on WEDNESDAY and SATURDAY.

And Garrett’s Olympic Lifting Technique Class will continue to be on SUNDAYs.

All athlete’s should WARM UP with the class first and then continue a more specific warm up on their own. We ask that everyone continues to respect the coaches and other members by warming up together and sticking to the No Open Gym Rules on MONDAY-TUESDAY-WEDNESDAY evenings at 5:00 & 6:00 pm.

Coaches’ will of course be there to assist with the OLY Programing technique but you are highly encouraged to develop a consistent warm up of your own.

Here are some tips for an effective barbell warm up:

1. Break a sweat and perform some full body movements (DO THE CLASS WARM UP ITS ALREADY THOUGHT OUT FOR YOU)

2. Always start with an empty bar. Always. Professional weight lifters never throw weight on the bar and just start lifting.

3. Work your way from the ground up. Clean or Snatch grip Deadlifts or RDLs (Romanian Deadlifts). Replicate the reps the same way you would for the actual lift you’ll be performing in that training session.

4. Add Pulls. Clean pulls or Snatch Grip High Pulls. The emphasis should be on keeping the bar close and “popping” the hips fast. Make contact with the bar and snap it up and back. Don’t get in the bad habit of allowing the bar to swing out away from your body.

5. Turn the bar over. Muscle Clean, Muscle Snatch. Warm up your rack or overhead position.

6. Power. Power Snatch or Power Clean the empty bar focusing on Speed and Foot work. This should feel fast and light. Feet MUST be moving here.

7. Squats. Front or Overhead with some time spent in the bottom of the squat loosening the ankles and hips. If you will be pressing in the workout now is the time to Strict Press or Push Press the bar overhead and like the squat hold the bar in the locked out position for a few extra seconds, pressing hard thru the bar.

8. Full Lifts. Now it’s time to work Top – Down. High Hang, Mid Thigh and Mid Shin.

Perform 3-5 Reps with as many sets as you need in order to feel Fast and Loose. Again always start with an empty bar and practice, practice, practice the proper technique!

AP

SUNDAY 4.24.2016 WOD

4.24.2016

WARMUP:

12 Min Clock

AMRAP (NFT):
Mini Barbell DT Complex* { 9 Deadlifts, 6 Hang Cleans, 3 Push Jerk}
Lunge From Garage Entrance to End of Loading Dock
Jog 1 Lap

*At the end of each round increase your barbell weight no more than 20#/10# per side.

Followed By,

T-Spine & Shoulder Mobility

CONDITIONING:
Every 10 Minutes For 30 Minutes

SPORT SPRINT
20 Cal
9 Deadlifts 135/95
8 Lateral Burpees
7 Hang Cleans
6 Lateral Burpees
5 Push Jerk
4 Lateral Burpees
3 Clean & Jerk
2 Lateral Burpees

FITNESS SPRINT
10 Cal
9 Deadlifts 115/75 or 95/65 or Dumbbells
8 Lateral Burpees
7 Hang Cleans
6 Lateral Burpees
5 Push Jerk
4 Lateral Burpees
3 Clean & Jerk
2 Lateral Burpees

STRETCH:
Coaches Choice

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

Shoulder Openers and Plate Raises

PART 1: Every 90″ For 6 Minutes (4 Sets)
Extension of Warm-up, Keep it Light.

1 Snatch Balance +
1 High Hang Squat Snatch +
1 OHS.

Rest

PART 2A: Every 60″ For 6 Minutes (6 Sets)
Focus on ROM and Technique.
1 Halting Snatch Deadlift +
1 Hip Snatch

Rest

PART 2B: Every 60″ For 6 Minutes (6 Sets)
Choose Moderate Loading Which You Can Move Quickly.
1 Halting Snatch Deadlift +
1 Mid Thigh Snatch

Rest

PART 2C: Every 60″ For 6 Minutes (6 Sets)
Build to a Challenging Loading.
Segment Snatch (Pause at Knee)

Rest

PART 3: Every 60″ For 6 Minutes (6 Sets)
Build to a Challenging Loading.
Full Snatch (No Misses)

SATURDAY 4.23.2016 WOD

4.23.2016

HATCH SQUAT PROGRAM

WARM UP:

2 Min Row Bike or Jump Rope or Jog 1 Lap

3 RNFT
5 Goblet Squats
5 Russian Swings
10 R & 10 L Glute Walks

1 Thoracic MOB and 1 Front Rack MOB

PART 1:

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

PART 2: STRENGTH OPTION

WEEK 1 DAY 2
Back Squat
1X10 60%
1X8 70%
1X8 75%
1X8 80%

Bench Press
1X5 60%
1X5 65%
1X5 70%
1X5 70%

PART 2: METCON OPTION

20 Min AMRAP In teams of four:

While two people are running 1 Lap, the other two people perform the
following AMRAP:

10 Wall Balls 20/14 or 14/10
10 Toes to Bar or Knee Ups (knees above parallel)

Only one person can work at a time on the AMRAP portion. Switch as needed.

Switch stations (running/amrap) as soon as BOTH runners return from run.

FRIDAY 4.22.2016 WOD

4.22.2016

WARM UP:

3 Min Row or Bike or Jog 1 Lap

2 RNFT
20 DUs or 10 Jumping Jacks
10 Hollow Rocks
10 Light Wall Balls

Thoracic and Shoulder MOB

PART 1: PRIMER

Same as last week’s Primer for JACKIE, today it will be for FRAN.

*A primer is meant to be done at a high intensity to spike the heart
rate, so that after you let it settle back down, your endocrine system
is ready for the real work. These are great for WODs that you really
have to dig in and push yourself like bench mark Open or Competition
WODs.

Allow yourself enough time to let your heart rate come back down
afterwards before starting the “real work”.

3 Rounds As Fast As Possible
3 Burpees
6 Thrusters Empty Bar
9 Beat Swings

Walk around gym and rest for 5 minutes or however long it takes for
heart rate to return to normal.

PART 2: Today will be done in 2 Heats with a Judge

12 Min Cap – Judge Strictly Today!

“FRAN”
21-15-9
Thrusters 95/65
Pullups

*If you have a sub 5 min Fran opt for the C2B version

Coach led cool down – walk a lap and static stretch.

THURSDAY 4.21.2016 WOD

4.21.2016

WARM UP:

Base Track Drill and Dynamic Stretches

Shoulder Y-T-W with Light Plates

40 MIN AMRAP NFT:

20 Walking Lunges with Double KBs in Front Rack

20/15 Cal Sprint on Rower

5-10 Strict Pullups – use the least amount of assistance

10/7 Cal Sprint on Assault Bike

10 Glute Bridges with Barbell

:30 Side Plank R & L

WEDNESDAY 4.20.2016 WOD

4.20.2016

HATCH SQUAT PROGRAM

WARM UP:

2 Min Row Bike or Jump Rope or Jog 1 Lap

3 RNFT
5 Goblet Squats
5 Russian Swings
10 R & 10 L Glute Walks

1 Thoracic MOB and 1 Front Rack MOB

PART 1:

WEEK 2 DAY 1
Front Squat
1X5 60%
1X5 70%
1X5 75%
1X5 75%

PART 2: STRENGTH OPTION

WEEK 1 DAY 1
Back Squat
1X10 60%
1X8 65%
1X6 70%
1X6 75%
1X6 80%

Strict Press
1X10 60%
1X8 65%
1X6 70%
1X6 75%
1X6 80%

PART 2: METCON OPTION

SPORT/FITNESS: With a Partner. 1 Person works at a time.

200 DUs – Scale to 100 DUs or 400 Singles
Accumulate 3 min in a Handstand Hold – or Facing Wall from Wall Walk
Run 3 Laps Together – Scale to 2 Laps
Accumulate 3 min Hanging from Bar with Knees at Parallel – Scale to
just hanging on bar
1000m Row
Accumulate 3 min in a Prone Plank

OPTIONAL CASH OUT:
3 Sets of :45 sec Side Plank Holds each Side

TUESDAY 4.19.2016 WOD

4.19.2016

WARM UP:

3 Min Row Jump or Bike

2 RNFT
5 PVC OHS
5-10 Pushups
10 Dead Bugs
10 Beat Swings

1 Thoracic MOB and 1 Front Rack MOB

Barbell Warm Up:

2 RNFT
3 High Pulls
3 Muscle Snatches
3 OHS
3 Drop Snatch

PART 1:

SPORT:
Climb the ladder. If you miss a lift you have to REPEAT IT. If you
make a lift you HAVE to ADD WEIGHT. How much weight you decide to
start with on the barbell is up to you!

9 Attempts Every :90 Sec
1 Snatch (these are Squat Snatches)

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

9 Attempts Every :90 Sec
1 High Hang Squat Snatch + 1 Mid Thigh + 1 From Ground

PART 2:

SPORT: 15 Min Clock

1 Round of Cindy
1 Squat Snatch @ 75% of Max from Part 1
2 Rounds of Cindy
2 Squat Snatches
3 Rounds of Cindy
3 Squat Snatches….etc

Cindy = 5 Unassisted Pullups, 10 Pushups, 15 Air Squats

FITNESS: 15 Min Clock

1 Round of Cindy Regular or Scaled
1 Power or Hang Power Snatch Any Load
2 Rounds of Cindy
2 Power or Hang Power Snatch Any Load
3 Rounds of Cindy
3 Power or Hang Power Snatch Any Load….etc

Scaled Cindy = 3 Ring Rows, 6 Pushups, 9 Air Squats

MONDAY 4.18.2016 WOD

9.18.2016

WARM UP:

Jog 1 Lap then….

2 RNFT
20 DUs or 10 Jumping Jacks
10 Russian Swings
10 Pushups
10 Glute Bridge – with KB on Hips

Hip Flexor MOB

PART 1:

15 Min AMRAP NFT

6R & 6L Bulgarian Split Squats on Benches

6R & 6L Single Arm OHS with DB/KB

8-12 Elevated Ring Rows or Scale to Straight Leg Ring Rows

PART 2:

SPORT:

15-12-9-6-3
OHS 155/115 or scale to 135/95
Strict HSPU Head to Floor or scale to 1 AbMat Max

FITNESS:

15-12-9-6-3
OHS or Front Squat – athlete chooses load
Strict Press with Same Load or Pushups

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