170509

Training Plan WOD for Tuesday, May 9th, 2017:

Wod with Class:
21-15-9
Dumbbell Snatch 70/50-lb
Ring Dip

Midline Stability:
5 Rounds:
5 Single Arm DB Strict Press tempo: 70×1 (each side)
Max L-Sit

HIGH HANG CLEAN
4 x 1 at 80% of your 1RM Clean & Jerk

SNATCH HIGH PULL + 2 LOW HANG HIGH PULLS
4 x 1 at 75% of your 1RM Snatch.
*Increase 2.5-5kg/week

170508

Training Plan WOD for Monday, May 8th, 2017:

Wod with Class:
For Time, w/weight Vest:
1200M Run
Then, 12 Rounds:
4 Strict Handstand Push-Up
8 Chest-2-Bar
12 Air Squat

Gymnastics Progression:
10 min EMOM, Alt:
Kipping Ring Muscle-Up*
Side-Plank Reach Through**

*Add load to increase stimulus.
**Setup Band across J-Hooks to increase stimulus.

10 min EMOM, Alt:
Kipping Ring Muscle-Up
Handstand Walk

CHINESE SNATCH PULL+HANG SNATCH
(Video)
5 x 1 at 70% of your 1RM Snatch.
*Increase 2.5-5kg/week

BACK SQUAT, Week 2
4×3 at 75% of your 1RM

2 PUSH PRESSES + PUSH JERK
4 x 1 at 55% of your 1RM Clean & Jerk.
2.5-5kg increase/week

170505

Training Plan for Friday, May 5th, 2017

Wod with Class:
10 Min:
Pause Front Squat, Build to a Heavy Single

10 rounds for time of:
5 Front Squats 70% 1RM
5 Parallette Handstand Push-ups

Gymnastics Proficiency:
5 Rounds, Every 2 Minutes:
1 minute Weighted Wall Handstand Hold (aka “Line Drill) 25-lb Vest

POWER SNATCH
4×2 at 75% of your 1RM Snatch

BACK SQUAT
4×5 at 70% of your 1RM Back Squat

170504

Training Plan Wod for Thursday, May 5th, 2017:

Wod With Class:
10 min:
Build to a Weighted Strict Pull-Up

25 min AMRAP:
10 C2B
20 Push-Up
30 Weighted Abmat Sit-Up 50/35-lb
2 x 40m Sled Push 140-lb

Gymnastics Proficiency:
10 min EMOM, alt:
Max Set Bar Muscle-Up
30 sec. Ring Dip Support Hold (full turn-out)

POWER CLEAN + HANG CLEAN (PAUSE)
4×1 at 70% of your 1RM Clean & Jerk.
*Increase 2.5-5kg/week

BOX SQUATS
4×3 at 80% of your 1RM Back Squat.
* Increase 5-10kg/week
**Use Bumper Plates to build box height.

CLEAN HIGH PULLS
4×3 at 90% of your 1RM Clean & Jerk.
*Increase 2.5-5kg/week

170503

Training Plan WOD for Wednesday, May 3rd, 2017:

Wod with Class:
24 min AMRAP:
3 Deadlift*
60 Lunges
90 yd. Farmer Carry 70/53-lb

*Begin at 50%, add 5% Each Round

Gymnastic Progression:
5 Rounds*:
Toes-2-Bar
Arch Rock

*Maintain the same number for all 5 Sets. Try to increase toes-2-bar by 1-rep, and arch rock by 3-seconds, each week. Only go up the following week if all 5 sets are completed at the same number.

SNATCH
8×1 at 80% of your 1RM Snatch

BTN SPLIT JERK
4×2 at 80% of your 1RM Clean & Jerk

FRONT SQUAT
4 x 2 @ 80% 1RM
*Increase 2.5-5kg

170502

Training Plan WOD for Tuesday, May 2nd, 2017:

Wod with Class:
5 Rounds x Every 4 minutes:
400M Run
With Remaining Time: Muscle-Ups*

*Use weight vest to increase the stimulus.

Gymnastics Proficiency:
5 Rounds (10 min EMOM, alt):
HSPU
L-Sit

*three weeks to go! Increase the HSPU reps by 1 and L-sit by 3 seconds, try to maintain for all 5 rounds.

HIGH HANG CLEAN
Work at 75% of your 1RM Clean & Jerk for 5×1

SNATCH HIGH PULL + 2 LOW HANG HIGH PULLS
4 x 1 at 75% of your 1RM Snatch.
*Increase 2.5-5kg/week

170501

Training Plan WOD for Monday, May 1st, 2017:

Wod with Class:
10 min EMOM:
2 x Tall Clean, build each set

4 Rounds:
12 Wallball 20/14
12 T2B
12 Double KB Deadlift 70/53
12 HSPU*

Shoulder Stability:
3 Rounds:
6 Trap-3 Raise w/6 Second Pause
6 Banded Face Pulls
6 Cuban Rotations (each side)

Gymnastics Program:
10 min EMOM, Alt:
Assisted Strict Muscle-Up
Strict Dips

CHINESE SNATCH PULL+HANG SNATCH
(Video)
5 x 1 at 70% of your 1RM Snatch.
*Increase 2.5-5kg/week

BACK SQUAT
3×5 at 70% of your 1RM

2 PUSH PRESSES + PUSH JERK
4 x 1 at 55% of your 1RM Clean & Jerk.
2.5-5kg increase/week

170428

Training Plan WOD for Friday, April 28th, 2017:

Wod with class:
10 min: Build to a Heavy-ish Thruster

For Time:
Fran*
Run 1 Mile

*Fran:
21-15-9
Thruster 95/65-lb
Pull-Up

Midline Stability:
4 Rounds:
10 Cal Bike
2 Pegboard Ascent*
20 Weighted GHD Sit-Up

Snatch from Deficit
6 x 1 @ 75% 1RM*
*2.5-5 kg. Increase from last week.

Power Clean
75% 1RM C&J for 1, then 3 x 2 @ 10-15% lighter*
*2.5-5 kg Increase from last week.

Sumo Deadlift
Build to 3RM (roughly 85% 1RM Deadlift)
Then 2 x 5 @ 7-10% lighter*
*5-10 kg Increase from last week.

170427

Training Plan WOD for Thursday, April 27th, 2017:

Wod with class:
Row 2k
50 Alt. Pistols
30 Hang Clean 65% 1RM

Gymnastics Progression:
10 min EMOM, alt:
5 Single Arm Upside Down KB Strict Press (each arm)
L-Sit*

*Maintain the same time for all 5 rounds

C&J
85% for 1, then 3 x 2 @ 10-15% less*
*2.5-5 kg. Increase from last week

Backsquat
75% for 5, then 3 x 5 @ 5-10% lighter
*+5-10 kg Increase from last week

2 strict Press + 3 Push Press
4 x 1 @ 60% 1RM C&J*
2.5-5 k.g. Increase from last week

170426

Training Plan WOD for Wednesday, April 26th, 2017:

Wod with class:
20 min EMOM:
Sprint*

*Use the first round to establish a baseline: tun for 40 seconds, working at 80% perceived effort. Mark this spot. Alternate between finishing at this spot and the origin spot each round for 20 rounds.

Gymnastic Progression:
Week 5
5 Rounds:
Toes-2-Bar

Snatch
85% for 1, then 3 x 2 @ 10-15% less
*2.5-5 kg Increase from last week

2 Front Squat + Jerk
4 x 1 80% 1RM C&J
*5-10 kg. Increase from last week

Deficit Deadlift
4 x 5 @ 60% 1RM Deadlift
*Increase 2.5-5 kg. from last week