Monday 9.8.14

Ok since no one is doing Superfast right now Im not programming superfast right now. My recommendation is to look at Ben's work @ http://competitorstraining.com/ at roll with that. The Open stuff. This is very similar to what superfast has been doing up til now. If we get more interest in the future I will resume.

Friday 9.5.14

1. For Time
21-15-9
Cleans 135/95 
Ring Dips

2. Snatch Skills
a. Snatch Grip Push Press – quickly work up to a heavy (not max) triple
b. Snatch Balance – quickly work up to a heavy (not max) Single

3. Snatch
Quickly work up to a heavy (not max) low hang Squat Snatch single – from below knees

4. Squat
10×2 Box Squat with bands and/or chains, across

5. 5 RFT:
15 Pull ups
5 Push Jerks, 185/135
5 Burpee Box Jumps, 30/24

Thursday 9.4.14

1. Take a Chill Pill or come to Oly Class

Wednesday 9.3.14

1. Squats
3×3 Overhead Squats, across

2. Gymnastics
20 muscle ups for time

3. For time:
3 RFT:
500m Row
5 Squat Clean Thrusters, 185/135

3 RFT:
5 Burpee Muscle Ups
5 Squat Clean Thrusters, 155/105

3 RFT:
20 Pistols (10/side)
5 Squat Clean Thrusters, 135/95

One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.

Tuesday 9.2.14

1. Snatch Pull

EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

2. For Time

21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups
Double Unders

3.  Muscle ups
4 x Max rest as needed

4. Accessory Work
a. 3×15 Weighted and/or Banded Hip Extensions
b. 100 Banded Good mornings
c. 100 Banded Tricep Push downs

Monday 9.1.14

"Zeus"

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Friday 8.29.14

1. See website for walkthrough

Thursday 8.28.14

1. Play with your Sled weight (see instructions on site)

2. Squat with the gym

3. WoD
 Row 1k
10 min lower body mobility
Rw 1k
10 Min upper body mobility

4. Optional
For as long as you can continue, up to 20 minutes:
1 muscle-up every 15 seconds

Wednesday 8.27.14

1. Rest and Recovery

Tuesday 8.25.14

1. Gym Work plus comp stuff

Monday 8.24.14

1. Snatch Complex

1RM Snatch + Hang Snatch

2. Squat
1RM Back Squat

3. Row
500m easy
500m hard
500m easy
500m hard
100 Double Unders
This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.

Saturday 8.23.14

1. For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

good call stephen

Friday 8.22.14

1. Squats
EMOMx10: 1 Front Squat, Across

2. EMOMx14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups

3. 10!

C2B

GHD

Burpees

4. At a steady clip

Airdyne 10min

Thursday 8.21.14

1. Rest

Wednesday 8.20.14

1. Jerk
1RM

2. Squat
3RM Back Squat
3RM Front Squat

3. Partner WoD
With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood
One partner completes all 20 reps of a movement while the other rests then switch.

Tuesday 8.19.14

1. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

2. "Kamikaze SF"
Every 4 min for 20min
Row 500m
12 KTE
30 DU's
(I think it's doable, If it's not, add :30)

Monday 8.18.14

1. Low Hang Snatch 
Find Max for Day (don't miss)


2. Back Squat
Find 5RM

3. "The Superfast Chieftan"
5 3 min AMRAPS of

First two rounds:

3 Hang Snatch 135/95
6 Pushups
9 Lateral PVC Jump Overs (24/20)

Second two rounds:

2 Hang Snatch 155/105
6 Pushups
9 Lateral PVC Jump Overs (24/20)

Last Round:

1 Hang Snatch 185/115
6 Pushups
9 Lateral PVC Jump Overs (24/20)

*Use a PVC on a box with weights holding in place
**Score is REPS

Friday 8.15.14

1. Deadlift
1 RM

2. Squat
5x3

3. 10 2 minute Rounds
10 Pull Ups
10 GHD
15 Squats 135/95
Burpee Box Jumps 24/20

*Rest 1 minute between rounds
** Score is Burpee Box Jumps

Thursday 8.14.14

1. Rest Day

Wednesday 8.13.14

Thursday will be rest Day. 

1. Gymnasty's
1 set of max unbroken BMU
1 set of max unbroken C2B
1 set of max unbroken PullUps

2. Gym Workout

Skills

Ring Rollouts

10-8-6-4-2

WoD

For total weight moved (you may change weight, you may thruster)

EMOM for 20min

1 Bear Complex

Tuesday 8.12.14

1. Row
500 meters for time, see where u at

rest 20 minutes

2. HSPU BiathlonRow 1k
21 Unbroken* Deficit HSPU 6"/2"
Row 1k
18 Unbroken* Deficit HSPU 6"/2"
Row 1k
15 Unbroken* Deficit HSPU 6"/2"

*250m Row penalty must be completed any time the HSPU are broken.

*Kipping is allowed.

Monday 8.11.14

1. Hang Snatch
Work up to a heavy triple then do it 3 times

2. Front Squat
3-3-3-3-3

3. "Karabel"
10 Rft
3 Power Snatch 135/95
15 Wall Balls 20/14

Wednesday 8.6.14

1. Recovery/Make-Up Day

Tuesday 8.5.14

1. Gym WoD

Skills

3 Rounds not for time

15 GHD situps

30 Double Unders

45 Sec HS Hold

WoD

7 rounds for time of:
20 push-ups
150-meter sprint (Down and Back in the lot)

2. "Double Grace"
60 Clean and Jerks 135/95

Friday 8.1.14

1. Snatch Complex
5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck

2. Squats
10×3 Front Squats, across

3. Pull ups
2 sets of 20 unbroken C2B Pull ups, rest as needed between sets

4. For Time:

AMRAP in 20

3 Muscle Ups (Sub 10 pullups)

8 Box Jumps 30/24

Thursday 7.31.14

1. Make up yesterday and/or gym WoD

Wednesday 7.30.14

1. OHS
Heavy Single

2. Snatch Balance
Heavy Single

3. Squat Snatch
Heavy Single

4. Front Squat
7×5, across

Tuesday 7.29.14

1. “Open Test”
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20
40 TTB
30 C2B
30 Burpees
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

Monday 7.28.14

1. Summer League WoD

*if you do the summer league wod drop the front squats to 5x3

2. Snatch
1RM

3. Squat
5×7 Front Squats Across

4. Gymnastics Benchmark
Max unbroken strict deficit HSPU, 10/6″

5. 5 RFT:
7 Dead Lifts, 275/185
30 Air Squats
7 Strict HSPU

Friday 7.25.14

1. Deadlift
10x3

2. "Data Day"

WoD

To absolutely perfect standards

Find Max Bodyweight Back Squat

rest 2 min

Find Max Toes to Bar in 1 minute

rest 2 min

Find Max Wall Balls in 1 minute 30/20

rest 2 min

Find Max Burpees in 1 minute

rest 2 min

Find Max Pullups in 1 minute

rest 2 min

Find Max HSPU in 1 minute

rest 2 min

Find Max Double Unders in 1 minute

Games party sat and sunday

Thursday 7.24.14

1. OT2:00 for 7 rounds:

4 OH Lunges (choose a weight that you can finish unbroken but will be challenging)
40 DU

2. "Sword in the Stone"

2 Rounds for time

Run 400m or Row 500m (choose what you most suck at and dislike)

15 KB Clean and Jerk Right 70/53

15 KB Snatch Left

Run or Row (as above)

15 KB Clean and Jerk Left

15 KB Snatch Right

2. Press
EMOMx10: 2 Strict Shoulder Press

Wednesday 7.22.14

1. Gym Wod or Rest

Tuesday 7.22.14

1. Snatch
EMOMx15
Min 1: 40# under PR
Min 2: 35# under PR
Min 3: 30# under PR
Min 4: 25# under PR
Min 5: 20# under PR
Repeat 3x
Girls do 30,25,20,15,10

2. "The Dreamweaver"

Upward Ladder for 0-7 minutes

1,1 2,2 3,3 4,4 and so on

Deadlift 275/165

Chest to bar

at minute 7...For time....Descend the ladder.

Post round highest round COMPLETED and final time.

Monday 7.21.14

1. Summer League WoD

if you are alone do HS Walk for Wheel barrow and choose row for calories

2. Squats
5×7 Back Squats Across

3. Bench Press
2RM

4. 5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups

Thursday 7.17.14

1. Power Cleans
EMOMx7: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute.

2. "Uncle Sam"
5Rft
30 Double Unders
3 Muscle ups with medball between feet, 20/14
5 OHS 205/125

3. Engine
"Banksy's Canvas"
Row 1k
25 Lunge Steps
25 Burpees
Row 500
50 Lunge Steps 
50 Burpees

Wednesday 7.16.14

1. Box Squats
3-3-3-3-3
*safety bar

2. Rest

Tuesday 7.15.14

1. “Shermer's Frustration”

10 rounds for time of:
5 Chest to Bar
5 HSPU

5 rounds for time of:
10 GHD sit-ups
10 back extensions

2 rounds for time of:
25 Thrusters 135/95
25 box jumps 24/20 

2. Strength

Make up yesterday cuz no one did it. If you did happen to do it hit 
4x10 Pendlay Rows