Calgary Inspired

12 MIN AMRAP of

15 WB 20/14/16/12

1 burpee MU

15 WB

2 burpee MU

15 WB

3 burpee MU ...

 

Additional Open Prep:

Row 400M on the 2:30/2:45 for 5 rounds

 

Strength Program:

Squat : 6X4 at 80%

Bench :  6X4 at 80%

DL: 5X4 at 80%

Accessory work : 

20 GHS sit-ups and 2 rope climbs X 4 (rest as needed between sets)

1 Rep Max Clean and Jerk!

1 RM Clean and jerk.

 

On the two minutes for 10 rounds

Start at 50%-60% go up in weight every round.

 

Additional Open Prep:

Oly program B and D

 

Oly Program:

A: 1 RM clean and Jerk

B: Muscle snatch + 1 OHS, two sets at each weight go until you max out

C: Squat 6X2 at 90%

D: 20 GHS sit-ups and 2 rope climbs X 4 (rest as needed between sets)

10 total rounds

40 DU, 20 push ups. 10 OH Lunge steps 95/65

4 rounds rest 90 sec. 3 rounds rest 90 sec, 2 rounds rest 90 seconds, 1 round

 

Additional Open Prep:

Squat 5 X 3 at 80%

Bench 8X3 at 80%

Last day in Jan!

10-1

KBS and Goblet squats 2/1.5/1.5/1

followed immediately by

1-10

KB clean and press (single arm)

BJ 24/20

 

Strength Program:

Back Squat 5X3 at 80%

Bench Press 5X2 at 80%

Deficit DL  4X4 at 80%

 

Pull ups - strict 2 sets for max reps

1 arm DB row 3x8

Max Front squat + Partner WOD

Partner WOD:

Part A: For total reps on two attempts each

Max front squats at 185/125/155/85

Part B: 

12 DL 225/155/185/95

12 Bar hop Burpees

4/6 MU

16 MIN AMRAP

Fran 2016

Part A: Fran

21-15-9

Thrusters at 95/65

pull ups

 

Part B: Row 2km 

 

Additional Prep: Catch up on any missed training from the week

Pure Sweetness

Part A: Week 3 of WB

50 WB (goal is unbroken) Time Cap 2mins!

Totally doable!

100 DU then

4 rounds of

10 HSPU

10 Fr squats at 195/135/135/95

10 T2B

Finish with 100 DU

 

Additional Open prep:

Oly B :

Thrusters 7min EMOM X 4 at 75% of 1 RM clean and Jerk

 

Oly Plan:

A: From rack 1 ft squat + 1 jerk - 3 sets at each weight go up until you fail 2/3 sets

B: thrusters 

7min EMOM X4 at 75% of 1 RM clean and Jerk

C: snatch pulls 6X4 at110%

D: GHD back extension and strict pull ups (3 sets for max reps of each)

CF Total 2016

CF Total

1 Rm squat

1 RM press (strict press from rack)

1 RM deadlift

 

Additional open Prep:

4 min AMRAP

1 rope climb + 15 KBS 2/1.5/1.5/1

 

Strength Program:

Back Squat 6X4 at 80%

Bench Press 6X4 at 80%

DL  5X4 at 80%

Pistols in an AMRAP?

4 cycle met-con

3mins on 90 sec off 4 cycles AMRAP the following

8 hang cleans 165/115/135/85

12 pistols

8/4 ring dips

 

Additional Open prep:

Oly Program: A + D

 

Oly Program:

A: 1 full snatch + 1 OHS Go up in weight every 2 successful sets ( No more then 3 attempts at any weight) 

B: 1 clean pull + 1 full clean 

C: back squats 5X3 @ 80%

D: GHD sit-ups 4X17

FGB 2016

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20"/16 box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

 

Additional Open Prep:

Squat : 5X3 at 80%

Bench  6X3 at 80%

Pistols and hang cleans

4 cycle met-con

3mins on 90 sec off 4 cycles AMRAP the following

8 hang cleans 165/115/135/85

12 pistols

8/4 ring dips

 

Additional Open prep:

Oly Program: A + D

 

Oly Program:

A: 1 full snatch + 1 OHS Go up in weight every 2 successful sets ( No more then 3 attempts at any weight)

B: 1 clean pull + 1 full clean

C: back squats 5X3 @ 80%

D: GHD sit-ups 4X17

EMOM 2016

 

1st Minute - 12/10 calories on the row

2nd minute - 8 Burpee BJ 24/20/20/16

3rd minute - 24 WB 20/14/16/12

4th minute - AMRAP ring MU

5th minute -Rest

5 rounds

 

Strength Program:

Squat : 5X3 at 80%

Bench: 6X3 at 80%

Deficit DL : 3X5 at 65%

306 Partner WOD

Partner WOD:

Part A: 2 attempts each at max reps of BS from rack at 225/155/185/105 

Score is total reps

 

Part B: 12 Min AMRAP (alternate as needed)

Grace

Isabelle

10 Rds of Cindy

 

Oly Program:

A: 1 snatch high pull + 1 full snatch - go up in weight as long as you get two good sets, stop if you miss 3 sets

B: 1 rep max jerk from rack

C: 3X8 Front Squats at 67.5%

 

"Let's Get Your engine Going"

 

1000M row

100 DU

75 BJ 24"/20"

50 Muscle Snatch 75/55

25 bar hop burpees

10 Bar MU

 

Additional Open Prep:

Any missed WOD from this week

2016 Oly work

2016 Oly Work:

A: 1 power clean + 1 front squat + 1 jerk

On the two minutes for 8 rounds

Go up in weight every successful round

B: 5X5 thrusters EMOM at 75% of A

 

Additional For Oly Program:

C: 2 snatch pulls + 1 full snatch

D: Push press doubles from Rack

Double 5s

Double 5s

5 MIN AMRAP

10 C2B

10 OHS 115/85/95/65

rest 5 mins

5 min AMRAP

3/2 MU

12 thrusters 115/85/95/65

 

Additional Open Prep

Strength Program = A for men A + B for ladies

 

Strength Program:

Squat: 6X5 at 75%

Bench: 6X5 at 77.5%

DL: 8X3 at 77.5%

4 cycle Met con for the Open 2016

 

5 HSPU

7 DL 225/155/185/105

9 Bar Hop Burpees

 

Additional Open Prep:

Oly Program A

 

Oly Program:

A: Double full snatch

Go up in weight every 2 successful sets ( No more then 4 attempts at any weight)

B: 1 clean pull + 1 full clean + 1 jerk

C : back squats 5X5 @ 77.5%

D: GHD sit-ups 3X20

A beautiful little WOD

 

 

Part A: 45 WB (Week 2) 2 min time cap

Part  B:

10-1

Fr Squats 185/125/135/95

T2B

Push Ups

 

Additional Open Prep

15 MIN EMOM

1. 15 GHD sit-ups

2. 30 DU

3. 2 Rope Climbs

Skip and Snatch ladder

1 Full snatch 135/95/95/65

10 DU

2 snatch

15 DU

3 snatch

20 DU

4 snatch ....

9 minute AMRAP ladder

 

Strength Program:

5X2 at 80% squat

2X6 at 72.5% squat

5x2 at 85% bench

2x8 72,5% bench

Pendlay Rows 3 x10, 

Stiff Legged DL 3 x 8 at 50%

1 arm DB row 3x8

shall we dance?

Saturday:

18 MIN AMRAP Partner WOD

Only one athlete working at a time

10/8 calories on the row

8 bar hop burpees

6 hang power cleans 165/125/115/85

 

Additonal Open Prep:

Oly Program 

 

Saturday Oly Program:

A - 1 full snatch EMOM for 10 minutes at 82.5%

B- push press from rack heaviest triple 

C - From rack 2 rep max OHS

D - alternate 60 seconds of plank and 15 GHD sit ups for 4 rounds