"Work Together"

 

DT and Helen

With only one athlete working at a time complete the followingas fast as possible, athletes can only switch after each round

DT is 5 rounds of:

12 deadlifts

9 hang cleans

6 push jerks all at 155/105

Helen is :

3 rounds of 

400m run

21 KBS at 24/16

12 pull ups

 

Oly Program:

	Exercise:
A:	2 Squat Cleans + 1 Jerk MAX
B:	5x3 Power Clean @ 75% of MAX Complex
C:	Snatch Balance 4x3 @75%
D:

Finish the week off right!

 

Row 1500M 

75 WB 20/14/16/12

50 Hang clean 135/95/95/65

25 Hand release push ups

"Be nice to the sub!"

3 mins on 90 sec off

4 cycle met-con

20 air squats

15 KBS 2/1.5/1.5/1

10 Pwr cleans at 135/95/95/65

 

Oly Program:

 

A:	1 RM Snatch
B:	1 RM Clean and Jerk
C:	Front Squat pause @ 70% 3x2 then 75% 4x3

Snatch Sandwich

 

400M run

15 snatch at 155/105/115/85

400M run

rest exactly 5 minutes then...

3 rounds of

15 bar hop burpees

and 15 deadlifts at same weight

 

Powerlifting Program:

SQUAT		BENCH		DEF DL
2x3	3x2	2x3	3x2	4x2
82.5	87.5	83%	88%	75%

Handwalking is Fun!

 "Handwalking is Fun!"

20 Min EMOM

1 st minute hand walk across the gym

2 nd minute 6/ 4 Bar MU

3 rd minute 40 DU

4 th minute 1 arm DB snatch for 12 reps 75/55/55/40

 

Oly Program:

A:	High Hip Snatch @ 65% 4x2 then 70% 5x2
B:	Snatch High Pull 3x3 @85% then 3x2 @90%
C:	Back Squat 8 Reps @65% then 5 reps @70% then 3x4 @75%

Week 3 of Cleans!

Week 3 of Full cleans:

5 min EMOM of 5 reps

70 % of 1 RM clean

 

Part B:

10 MIN AMRAP of

200m run

20 BJ overs at 24"/20"

10 C2B

10 T2B

Two part Sunday

Part A: Establish 3 RM OHS from Rack

Part B:

8 full snatch 135/95/95/65

16 ring dips

3 rounds for time

WEEK 6	8/23/2015	SUNDAY
SQUAT		BENCH		DL
3x3	2x5	3x3	2x5	2x1
80%	75%	83%	75%	92.5%

Feels like a hero WOD

7min AMRAP

50m run

25 DU

5 burpee MU

5 DL 275/185/225/125

rest 7 mins

then 7 MIN AMRAP

14 lunge steps with 115/85/95/65 front rack

7 hang pwr snatch 

14 T2B

Oly Program:

A:	1 RM Snatch
B:	1 RM Clean and Jerk

One the 7 for 3

On the 7 mins for 3 rounds

400M run

15 thrusters 135/95/95/65

15 BJ 28/20/24/16

August 2015 Chipper

15 HDPU

30 Pull ups

60 KBS 2/1.5/1.5/1

120 lunge steps

60 goblet squats

30 sit ups

15 TGU

Oly Progran:

A:	Power Clean + Hang Power Clean + Pause Power Jerk up to 70% (1+1+1) x 10
B:	Clean Pull 2x5 @75% then 5x2 @ 85%
C:	Front Squat for 10 reps @60% then 6 reps @ 65% then 4x6 @ 70%

C&J Complex 08/15

Part A: On the 2 minutes for 8 rounds

1 clean pull + 1 Pwr clean + 1 Jerk

Part B: 21-15-9

Burpees and T2B

Powerlifting Program:

SQUAT		BENCH		SNATCH GRIP DEF DL
3x1	2x2	6x3	2x3	6x3
87.5%	80%	80%	75%	60%

40 Min AMRAP in August

40 MIN AMRAP

1000M row

80 push press 75/55/45/35

40 ring dips via MU for men

Oly program:

A:	Hang Snatch + Snatch @ 60% x3 then 65% x 3 then 5x2 @67.5%
B:	Snatch Pull w/ pause at knee 5x3 @ 80 % then 6x2 @ 85%
C:	Back Squat for 10 reps @ 60% then 6 reps @ 65% then 3x6 @ 70%

5 min EMOM and 4 cycle Met-Con

Week 2 Progression of Full clean EMOM

Week = 65% or up 5 to 10lbs from last week

5 by 5 for 5 min

Part B: 4 cycle Met con 3 mins on 90 sec off

15 WB 20/14/16/12

9 Hang cleans 115/85/95/65

6 C2B

Coe 08/15

 

Hero "Coe"

10 rounds of

10 ring push ups

10 thrusters 95/65

 

WEEK 5	8/16/2015	SUNDAY
SQUAT		BENCH		DL
2x3	4x2	2x3	3x2	3x1
77.5%	84%	80%	88%	90%

 

Thrusters and Tabatta

"Prepping for the 3 on 3"

Teams of 2

Part A: establish 3 RM thruster

Part B: Tabatta

20 seconds of work followed by 10 seconds of rest, switch every round - 32 total rounds

8 rounds of WB 20/14/16/12

8 rounds of 95/65 hang cleans

8 rounds of 95/65 push press

8 rounds of burpees

 

OLY Program:

A:	1 RM Snatch
B:	1 RM Clean & Jerk

Down and back up again 08/15

Part A: 5 min EMOM of 12 pistols and 4 BJ 36/28/28/24

Part B: 10-1 of T2B and Pwr cleans at 185/125 followed immediately with 1-10 of push ups and deadlifts at the same weight

TGU anyone?

Run, 15' rope climb, and TGU in the following rep scheme

500m/1/2

400M/2/4

300M/3/6

200M/4/8

100M/5/10

 

TGU weight is 2/1.5/1.5/1 alternating hands on each rep

 

Oly Program:

A:	1 Power Clean + 2 Hang Power Clean + 1 Power Jerk (1+2+1x10) 70% MAX
B:	Snatch High Pull 8x3 @75%
C:	Snatch Grip Push Press 8x3 @ 65% of Snatch
D:	Pause Front Squat 10x2 @ 77.5%

Bar and Ring MU, come on coach!

Part A:

On the two minutes for 5 rounds

4 Bar MU and 3 ring MU

 

Part B:

On the three minutes for 4 rounds

100M

10 KBS 2/1.5/1.75/1.25

10 strict deficit HDPU (4"/flush, flush/1 mat)

Powerlifting Program:

8/13/2015	WEDNESDAY
	SQUAT		BENCH		DEF DL
	4x3	2x3	5x3	2x3	5x2
	82.5%	74%	80%	75%	72.5%

Jeremy 08/15

Part A:

On the two minutes for 8 rounds:

1 snatch high pull + 1 full snatch + 2 OHS

RX 205/135

 

Part B: "Jeremy"

21-15-9

OHS 95/65 and burpees

 

Oly program:

A:	1 Power Snatch + 2 Full Snatch from Blocks MAX
B:	Pause Below Knee Clean Pull 8x3 @90% of Clean
C:	Stiff Leg DL 6x4 @85% of Clean
D:	Back Squat 10x2 @85%

Starting with Full cleans

Part A:

Week 1 of Full clean Progression:

5 reps for 5 min EMOM

Week 1 start at 60% of 1RM full clean

 

Part B:

500M run

40 Bar Hop Burpees

30 Shoulder to Overhead 135/95

20 C2B

10 ring dips (Men via MU)