171110

Training Plan for Friday, November 9th, 2017:

Wod With Class:
10-9-8-7-6-5-4-3-2-1*:
Thruster 95/65-lb
C2B
HSPU
* 1 Power Clean, after each set @ 225/155-lb, or 80% 1RM

Backsquat, Dips, Bent Over Row:
2 x 5*

*The load on the bar depends on how you feel. If the effort feels easy and light, “nudge” the load up. Here’s the secret (again): The goal of this program is to gently raise your efforts (load) on the easy days so that the bar feels light.

If you start out lifting a weight, say 205 at one effort level, and in a few weeks you’re lifting 245 at the same perceived effort and speed, you’re definitely stronger.

Conditioning:
For Time:
30 Weighted Strict Muscle-Up

Midline Stability:
7 Rounds:
7 Good Morning 115/85-lb
7 Hollow Rocks
7 Arch Rocks

171109

Training Plan for Thursday, November 8th, 2017:

Wod With Class:
Split Jerk:
5-3-2-2-1-1-1

Conditioning:
10 min AMRAP:
200M Run
10 Toes-2-Bar

Stability:
Trap-3 Raise:
5 x 5 with 5 Sec. Iso. Hold.

*Use light dumbbells. Focus on keeping scaps together and firing lower traps.

171108

Training Plan for Wednesday, November 7th, 2017:

Wod With Class:
21-15-9:
Deadlift 225/155-lb or, 50% 1RM Deadlift
Burpee Box Jump Over 24/20″

Romanian Deadlift:
3 x 5 @ 60% 1RM, tempo: 71X1

Conditioning:
7 Rounds:
30m. Sled Push (Heavy)
10 Bulgarian Split Lunge @ 45% 1RM Backsquat

Backsquat, Dips, Bent Over Row:
5/3/2*

*Begin with the 5-rep number from the usual 2 x 5 workout. Then add some weight for three reps, and finally add some weight for two reps. Be sure to get the double.

Most people on this program find that this workout is the test for how things are progressing. The weights should begin to fly up on the double. That’s good, but stop there.

Remember, this is a long-term approach to getting strong. Don’t keep testing yourself.

Conditioning:
20-18-16-14-12-10-8-6-4-2:
GHD Sit-Up
Cal Bike

171107

Training Plan for Tuesday, November 7th, 2017:

Wod With Class:
5 Min AMRAP:
10 Strict Deficit HSPU
50M Sled Pull (Heavy)

—Rest 2 Min, then:

5 Min AMRAP:
10 Push Press @ 155/105-lb, or 65% 1RM
250M Row

—Rest 2 Min, then:

5 Min AMRAP (Chose one):
Max-Reps: Muscle-Up, Rope Climb, or Pegboard Ascent

Conditioning:
400M Farmer’s Carry 70/53-lb

Backsquat, Dips, Single-Arm DB Bent Over Row:
2 x 5*

*Never miss a rep. In fact, never even get close to struggling. Go as light as you need to go. It’s going to seem easy. When the weights feel light, simply add more weight.

Conditioning:
4 Rounds:
800M Run (moderate pace)
200M Easy
*1 Minute Rest

171106

Training Plan for Monday, November 4th, 2017:

Wod With Class:
Backsquat:
3-3-3 @ 80% 1RM

3 Rounds (18 min cap):
400M Run
12 Backsquat @ 65% 1RM
21 Power Clean 115/85, Or @ 45% 1RM

Conditioning:
3 Minutes to Complete:
50 Cal Airdyne
—Then:
3 Minutes:
Max C2B

Snatch EMOM:
Week 3
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

Weighted Dips, Single-Arm DB Bent Over Row:
2 x 5*

*For each of the lifts, choose a beginning weight between 60-75% 1RM. We are going to be hitting these lifts every day, so don’t get too hung up on weights and percentages. Remember the goals of this program: Train as Heavy as Possible, Train as Often as possible, Train as Fresh as possible.

Conditioning:
7 Rounds:
7 Weighted Glute Ham Raise
1 Pegboard Ascent

171103

Training Plan for Friday, November 3rd, 2017:

Wod With Class:
For Time (16 min cap):
20 Calorie Row
20 Clean 135/95 lb.
15 Bar Facing Burpee
15 Wallball
10 Thruster 135/95 lb.
10 Toe-2-Bar
5 Snatch 135/95 lb.
5 Ring Muscle-Up

Hang Clean & Jerk:
10 min: Build to a Heavy Single

Gymnastics Conditioning:
10 min EMOM:
C2B @ 40-50% Max Set

Gymnastics Conditioning:
4 Rounds:
20 Sec. Weighted Chin-Up Hold + 7 Sec. Eccentric Weighted Chin-Up

Conditioning:
7 Rounds:
20/15 Cal Bike
3 Minutes Rest Between Sets

171102

Training Plan for Thursday, November 2nd, 2017:

Wod With Class:
4 Rounds:
Run 400M
15 Push Press 95/65 lb. or, 45% 1RM*

*Taken from the floor

Push Press (12 min):
3-2-2-1-1-1

Conditioning:
2k Row*

*EasypPace, focus on squeezing glutes as you finish the drive, and pushing through the heals.

Conditioning:
10 min AMRAP:
5 Bar Muscle-Up
3 Rope Climbs 18 ft.
1 Pegboard Ascent

171101

Training Plan for Monday, November 1st, 2017:

Wod With Class:
5 rounds:
15 Calorie Row
5 Sandbag Cleans
—Then: 75 GHD Sit-Up*, or weighted abmat sit-up

OHS, Wide-Grip Strict Pull-Up, Sumo Deadlift:
1 x 10*

*Go really light and just enjoy ten reps. It can be as light as 40% of max. Just use the movement to unwind after the previous day’s heavy attempts.

Conditioning:
5 Rounds:
50 ft. Farmer Carry 1 x Bodyweight (each hand)
25 Hollow Body Rocks

Conditioning:
400M Sled Pull
135/90#

171030

Training Plan for Monday, October 30th, 2017:

Wod With Class:
For Time:
1 Mile Run
80 Wallball
40 C2B
20 Overhead Squat @ 60% 1RM
800M Run
40 WallBall
20 C2B
10 Overhead Squat

Snatch EMOM:
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 minute rest in-between sets

Wide-Grip Strict Pull-Up, Sumo Deadlift:
2 x 5

Conditioning:
7 Rounds:
20 Cal Bike
*2 min Rest Between Rounds

171027

Training Plan for Friday, October 27th, 2017:

Wod with Class:
14 minutes AMRAP:
60-calorie row, or 800M Run
50 toes-to-bars
40 wall-ball 20/14 lb.
30 cleans 135/95, or 60% 1RM
20 muscle-ups

OHS, Wide-Grip Strict Pull-Up, Sumo Deadlift:
2 x 5*

*The load on the bar depends on how you feel. If the effort feels easy and light, “nudge” the load up. Here’s the secret (again): The goal of this program is to gently raise your efforts (load) on the easy days so that the bar feels light.

If you start out lifting a weight, say 205 at one effort level, and in a few weeks you’re lifting 245 at the same perceived effort and speed, you’re definitely stronger.

Conditioning:
7 Rounds:
7 DBL KB Z Press 35/26-lb
1 Weighted Pegboard Ascent

Conditioning:
7 Rounds:
30 yard Sled Pull 135-lb
30 Yard Sandbag Bear Hug 150#
30 yard Sled Push 180-lb