On the 2 minutes for 10 rounds
4/2 MU
12 Push jerks at 165/115/115/85
3 ope climbs
Power Program:
| SQUAT | BENCH | DL | |||
| 1x1 @87.5% | 1RM | 1x1 @87.5% | 1RM | 1x1 @87.5% | 1RM |
2015.3 Reginonal WOD (kind of)
Regional WOD 2015.3 (sort of)
1500M row
50 OHS
100 sit ups
150 DU
50 SDHP
100 BJ overs
30 MIN AMRAP
Oly Program:
A) Snatch High Pull+Hang Power Snatch (2+1)
-Build to heavy
B) Clean Pull+Hang Power Clean (2+1)
-Build to heavy
C) Front Squat
-4x3@80%
D) Push Press
-3x5@75%, 2x2@87.5%
E) Dips+Box Jumps
3 rounds of
-5 weighted dips
-3 seated box jumps
DB Thrusters, whoazers!
Part A:
400M row
20 DB thruster 45/25
30 burpees
15 DB thruster
20 burpees
10 DB thruster
400M row
Part B:
Shoulder and hip mobility
Power Program:
| SQUAT | BENCH | DL |
| 3x3 @70% | 3x3 @70% | 3x3 @70% |
So much Snatch!
Part A:
10 MIN EMOM of 2 full snatch at 185/125/135/95 + 2 BJ 44/32"/36/24
Part B:
On the 2 minutes for 4 rounds
1 full snatch at 205/135/155/105 and 3 BJ (same as above)
Oly Program:
A) Clean & Jerk
-2x2@50-60%, 1x1@65-70-75-80-84%, 3x1@87.5%
B) Clean Grip Deadlift
C) Bench Press
3x5@75%, 2x2@87.5%
D) Pull-ups+Ring Rows
5 min EMOM (each minute achieve as many reps as possible in 20 seconds, rest remaining 40s… Weight and bands may be used)
E) GHD
3x10 weighted (wall balls or plates against chest)
2 rounds + 3 cycles, I don't get it?!
Part A MU progression week 2
(1MU +2 ring dips) X 3 for 5 MIN EMOM
Part B:
2 rounds for time of
100 DU
and 3 cycles of
5 power cleans
10 front squats
5 jerks
135/95/95/65
Power Program:
| SQUAT | BENCH | ||
| 2x3@70% | 3x2 @75% | 2x3 @70% | 3x2 @75% |
6 + 6 = can't feel my legs!
Part A: EMOM for 6 minutes
3 full cleans at 225/155/185/105 + 1 BM
Part B after 6 minute rest
6 MIN AMRAP
12 WB
12 Pistols (6 per leg)
12 C2B
Oly Program:
A) Snatch
-2x2@50-60%, 1x1@65-70-75-80-84%, 3x1@87.5%
B) Snatch Balance+OHS
-5x(1+3)@85% (percentage based off last weeks max)
C) Back Squat
-3x5@75%, 2x2@87.5%
D) Bent over Rows
-4x4@5-10 pounds more than last week
E) Planks
3 rounds of 55seconds on 10s seconds off, rest 3-5 minutes then do 2 more rounds
On the 5 for four!
On the 5 minute for four rounds
Score is time on the last round
25 KBS 2/1.5/1.5/1
25 T2B
25 burpees
WOD for Wyatt!
WOD for WYATT -
4 cycle met con for the little dude born on March 11 2015
3 min on 90 sec off AMRAP
3 hang cleans 135/95/95/65
11 back squats
15 push ups
PL program:
| SQUAT | BENCH | DEF DL | ||
| 3x1 @90% | 2x5 @77.5% | 3x1 @90% | 2x5 @77.5% | 5x2 @75% |
Regionals 14.6
Regionals 14.6
25 MIN AMRAP
50 calories row
50 BJ over 24/20
50 DL 185/125
50 WB
50 ring dips
50 WB
50 DL
50 BJ over
50 calories
Oly Program:
|
A) Power Snatch + Hang Snatch (2+1) -Build to heavy B) Power Clean + Hang Clean (2+1) -Build to heavy C) Front Squat (1 pause+1 normal) -6 sets at 82.5% D) Push Press -3x6@70%, 2x2@85%> E) Dips+Box Jumps 3 sets of… -8 ring dips -4 max effort box jumps |
100 C2B?!
On the two minutes for 10 rounds
10 OHS 115/85/95/65
10 C2B
PL program:
| SQUAT | BENCH |
| 7x3 @77.5% | 7x3 @77.5% |
down and back up in November
10-1 of
DL at 275/185 and jumping lunges(reps are per leg so 10-1 per leg)
then immediately followed by
1-10 of
Rin dips Via MU and air squats
Oly Program:
|
A) Clean & Jerk -2x2@50-60%, 1x1@65-70-75-80%, 3x1@85%> B) Clean Grip Deadlift -5x3@75% of DL C) Bench Press D) Strict Pullups/Rings Rows -3x8 (use bands, bodyweight, or weights to hit these reps) E) GHD 3X 18 |
15.4 (sort of)
8 MIN AMRAP
9 HDST (kipping )
9 Pwr cleans 185/125/135/95
Part B : Max 1000M row
PL program:
| SQUAT | BENCH | DEF DL | ||
| 2x3 @82.5% | 3x2 @87.5% | 2x3 @82.5% | 3x2 @87.5% | 4x2 @75% |
Start of Something New
Start of Something New
week 1 of MU progression
(1 MU +1 ring dip) X 3 for 5 min EMOM
Part B:
WOD - It's just a barbell
12-9-6-3
squat clean thruster 155/105/135/95
BJ 36/28/24/20
Oly Program:
|
A) Snatch -2x2@50-60%, 1x1@65-70-75-80%, 3x1@85%> B) Snatch Balance+OHS -Build to max effort of (1+3), then 1 set @ 95% & 90% (record max effort as later weeks will be built of this complex) C) Back Squat D) Bent Over Rows -3x5@ last weeks heaviest set of 6 (if missed then build to heavy 5 and hit 3 sets) E) Planks -16 Rounds of 25 seconds on, 5 seconds off |
"It's an Odd Monday"
For 30 minutes
1st minute - 8 T2B + 8 burpees
2nd Minute - 40 DU
3rd minute - 50 feet of hand walking
You got what it takes?
Row 1000M
30 OHS 115/85 95/65
20 C2B
Power Program:
| SQUAT | BENCH | DL | ||
| 3x3 @80% | 2x5 @75% | 3x3 @82.5% | 2x5 @75% | 2x1 @92.5% |
Mc Ghee 2015
McGhee
30 Min AMRAP
5 deads 275/205
13 push ups
9 BJ 24/20
Oly Program:
|
DAY 3 COMPETITION DAY -If you aren’t lifting in the Moustache Open then… Build to Max Effort in A) Snatch B) Clean & Jerk |
AMRAP for 3 minutes
4 cycle met con
3 mins on AMARAP - 90 sec rest 4 cycles
12 squats
12 T2B
12 (6 per arm) DB snatch 75/55/55/25
Power Porgram:
| SQUAT | BENCH | Sumo DL | ||
| 1x3 @85% | 4x2 @80% | 1x3 @85% | 4x2 @80% | 4x2 @65% |
Mash Through This
21 Power snatch
15 thrusters
9 squat snatch
135/95/95/65
rest 5 minutes
then 5 rounds
15 WB
10 burpees
5 MU
Oly Program:
DAY 2
-REST DAY before the Comp
-You can come in and work up to 80% in Singles for both of your major lifts
If not competing then you can either (MAX out this day if you can’t during the weekend or do the above lifts to 80% and then…
A) 5x3 Deadlift@ 77.5%
B) 4x12 GHD sit-ups (rest as needed)
C) 4x12 Back Extensions (rest as needed)
lift heavy jump high
On the two minutes for 10 rounds
2 deads + 1 full clean + 1 jerk + 3 BJ(44"/32"/36"/24")
Go up in weight every two rounds
Start at 50-55% of 1 RM C&J
Power Program:
| SQUAT | BENCH | SNATCH GRIP DEF DL | ||
| 3x1 @87.5% | 2x2 @80% | 6x3 @80% | 2x3 @75% | 6x3 @60% |
Nasty Girls V2 2015
Nasty Girls V2
50 pistols
7 MU
10 H-cleans 175/125/135/95
3 RFT
Part B:
500m max effort row
Oly Program:
A) Snatch Complex
Build to moderate of… 2 Hang Power Snatch+2 Full Snatch
B) Snatch
Build up to your opener (approx. 87.5-92.5%)
C) Front Squat
3x3@ 75%
D) Press
3x3@ 80%
E) Planks
5 Rounds of 40sec on 20sec off