Saturday 2.1.14

Train Like It's the Open

1. Three sets, not for time, of:
Rope Climb x 2-3 ascents
(Use the MU station. start each climb from an L-seated position on the floor - you may use your feet once you're off the ground)
Dragon Flags x 4-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds

2. Every 10 minutes, for a total of three sets, complete the following as
quickly as possible, and then rest the remainder of the 10 minutes:

Run 1200 Meters
20 Kettlebell Swings (32 kg)
15 Pull-Ups

3. Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed

Friday 1.31.14

Train Like It's the Open

1. Front Squat

*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets

2. Build to a heavy-ish Clean & Jerk

This doesn't need to be a 1-RM, just build up to and maybe slightly over the weight for the conditioning portion.

3. AMRAPS

Complete as many rounds and reps as possible in 4 minutes of:

1 Squat Clean (185 lb)
1 Shoulder to Overhead (185 lb)

Rest exactly 5 minutes then. . .

Complete as many rounds and reps as possible in 4 minutes of:
1 Squat Clean (165 lb)
1 Shoulder to Overhead (165 lb)

Wednesday 1.29.14

Train Like It's the Open

Most of us will be a day behind on the programming til Thursday but I will continue to post in case any of you did train yesterday.

1. Three sets, not for time, of:

Muscle-Ups x 3-7 reps
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

2. Build to a heavy-ish Deadlift x 3 reps

Not proving anything here, just getting yourself prepared for the next section

3. Four rounds for time of:

275 lb Deadlift x 10 reps
Toes to Bar x 20 reps

Rest exactly 3 minutes, and then . . .

Three rounds of:
20 Alternating Pistols (10 each leg)
20 Ring Dips

Tuesday 1.28.14

Train Like It's the Open

We are closed for business today but some of the coaches will likely train. Just text if you wnt to try to get together.

1. Three sets, not for time, of:

Nose-to-Wall Handstand Hold x 60-90 seconds
Double-Unders x 50 reps
Sotts Press x 5 reps

2. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+ 

3. Four rounds for time of:
115 lb Power Snatch x 10 reps
115 lb Overhead Squat x 10 reps

4. Every minute, on the minute, for 10 minutes:

6 Box Jump-Overs (24″)
12 Push-Ups
Box jump-over – simply get to the other side, you can either land on top and then off the other side, or clear it in one leap.

Monday 1.26.14

Back in Action

1. Six sets of:

Clean Complex
* Hang Clean
* Clean
* Front Squat x 2 reps
Rest as needed between sets

2. Three sets for max reps of:

30 seconds of Ground to Overhead (185 lbs)
90 seconds of Rest

3. Four rounds for time of:

18 Thrusters (100/70 lbs)
18 Pull-Ups

4. Three sets for times of:

Row 1000 meters rest 3 minutes

Thursday 1.23.14

Mobilize Like It's the Open

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Wednesday 1.22.14

Train Like It's the Open

1. Three sets, not for time, of:

L-Sit x 45 seconds
Kettlebell Snatch x 8-10 each arm
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)

2. In 15-20 Minutes Build to a "Heavy" Jerk

3. Three rounds for time of:

225 lb Shoulder to Overhead x 5 reps
225 lb Deadlift x 10 reps
Handstand Push-Ups x 15 reps

4. Three sets of:

Weighted Hip Extension x 6-8 reps @ 4022
Rest as needed
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible – feet on a box if you can)
Rest as needed

Tuesday 1.22.14

Train Like It's the Open

1. Not for Time

3 Rounds

Double-Unders x 40-50 reps
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
L-Sit x 30-40 seconds

2. Snatch

5 rounds

1-1
(rest 10 seconds between singles)
Rest as needed
Work only as heavy as perfect mechanics and good speed will allow. Build over the course of the 5 sets from approximately 70-90%

3. EMOM for 10

Snatch + Overhead Squat

*Build in load across sets.

Monday 1.20.14

Train Like It's the Open

1. Complex

1-1-1-1-1

Power Clean + Hang Clean + Clean
Rest as needed

2. For Reps

30 seconds of Power Cleans
2 minutes of Rest
* Set 1 – 225 lbs
* Set 2 – 205 lbs
* Set 3 – 185 lbs
* Set 4 – 165 lbs
* Set 5 – 155 lbs

3. Four 3 minute AMRAPS

Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 2 minutes

4. Five sets for times of:

500 meter row
rest 2 minutes

Saturday 1.18.14

Train Like It's the Open but Funner Today!

1. Three sets for max reps of:

30 seconds of Muscle-Ups
30 seconds of Rest
30 seconds of Alternating Pistols
30 seconds of Rest
30 seconds of Box Jump (open hip, feet on)
30 seconds of Rest

2. Partner WoD with Big Cat

3. If you don't make the partner WoD sub

Six rounds for time
400 meter run
15 Thrusters (95lb.)
400 meter run
15 GHD Sit-Ups

Friday 1.17.14

Train Like It's the Open

1. E2MOM for 16

Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

2. For Time

3 Rounds

15 Handstand Push-Ups
30 Kettlebell Swings (24 kg)

Rest exactly 5 minutes, and then . . .

Three rounds for time of:
10 Shoulder to Overhead (135 lb)
50 Double-Unders

***if you are competing in TX next weekend think about subbing these movements with things you know are coming. If you need help just let a brotha know. We'll game plan it. Think of similar stimulus and appropriate mixes of movements as well as appropriate volume.

3. For times:

Row 2000 meters
Rest 5 minutes
Row 1000 meters
Rest 4 minutes
Row 500 meters

Wednesday 1.15.14

Train Like It's the Open

1. Not for Time

3 rounds

Handstand Walk x 15 Meters
L-Sit x 30-35 seconds
Butterfly Chest-to-Bar Pull-Ups x 10-12 reps
(work on speed and efficiency)

2. Build to a heavy-ish Deadlift x 3 reps

Not proving anything here, just getting yourself prepared for the next section.

3. Three rounds for time:

365 lb Deadlift x 3 reps
Muscle-Ups x 7 reps
Be smart here. If these loads are too heavy for you, scale to a load that is heavy, but manageable for 3 reps

4. For Max Reps:

2 Minutes of Rowing for Calories
2 Minutes of Handstand Push-Ups
2 Minutes of Wall Ball Shots (30 lb)
Rest exactly 4 minutes, and then . . .

For Max Reps:
2 Minutes of Rowing for Calories
2 Minutes of Double-Unders
2 Minutes of Ring Dips

Tuesday 1.14.14

Train Like It's the Open

1. Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Pistols x 8-10 each leg
Roll to Candlestick x 10 reps

2. Five sets of:

Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Work only as heavy as perfect mechanics and good speed will allow. Build over the course of the 5 sets from approximately 70-90%.

3. Four sets of:

Snatch x 5 reps as quickly as possible
Rest 2 minutes
Each set must be UNDER 20 seconds. Start light, and build a little each set . . . but don’t let the time exceed 20 seconds.
Example: 115 (12s), 125 (13s), 135 (16s), 145(19s), 145(18s)

4. For time:

30 Chest-to-Bar Pull-Ups
10 Burpees
25 Chest-to-Bar Pull-Ups
15 Burpees
20 Chest-to-Bar Pull-Ups
20 Burpees
15 Chest-to-Bar Pull-Ups
25 Burpees
10 Chest-to-Bar Pull-Ups
30 Burpees

Monday 1.13.14

Train Like It's the Open

1. EMOM for 10

Hang Clean + Clean
Loading per minute:
1&2 = 70%
3&4 = 75%
5&6 = 80%
7&8 = 85% 9&10 = 90%

2. For Time

15 Ground to Overhead (135/95 lbs)
30 Chest-to-Bar Pull-Ups
15 Thrusters (135 lbs)
20 Burpees Over the Barbell
15 Overhead Squats (135 lbs)
10 Muscle-Ups
Time Cap – 10 Minutes (tally number of reps achieved at that point if you have not finished)

Rest 10 minutes then...

3. For Time

95/65 lb Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups

Saturday 1.11.14

Train Like It's the Open

1. Not for time

Three sets of:

Run 400 Meters @ 80-85%
Rest 3-4 minutes
If weather does not permit this . . .
Three sets of:
Row 500 Meters @ 80-85%
Rest 3-4 minutes

***To calculate 85% intensity divide your 400m time in seconds by .85. This is what you should be running these in in seconds.

2. For time

Run 800m
25 Burpees
50 Air Squats
100 Double-Unders
Run 800m

Friday 1.10.14

Train Like It's the Open

1. Not for time

3 Rounds

Kettlebell 90/90 Exercise x 6 reps each arm
Kettlebell Arm Bar x 6 reps each arm
Strict Toes to Bar x 8-10 reps

2. E2MOM for 16 (8 sets):

Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

3. For time:

30 Chest-to-Bar Pull-Ups
3 Snatches (165lb.)
25 Chest-to-Bar Pull-Ups
6 Snatches (165lb.)
20 Chest-to-Bar Pull-Ups
9 Snatches (165lb.)
15 Chest-to-Bar Pull-Ups
12 Snatches (165lb.)
10 Chest-to-Bar Pull-Ups

Rest exactly 10 minutes then. . .

4. AMRAP in 8

8 Power Cleans 135

30 Double Unders

Thursday 1.9.14

                              Train Like It's the Open

1. Gymnastics Play Session

Take 20-30 minutes to mess around with efficiency with any 2-4 gymnastics movements of your choice:
** HSPU, Deficit HSPU, Ring HSPU, Freestanding HSPU, Freestanding Handstand Hold, Handstand Walk
** Ring Muscle-Up, Bar Muscle-Up, Bar Muscle-Up with Roll Over
** Toes to Bar, Knees to Elbows, L-Sit
** Butterfly Pull-Ups, Chest-to-Bar Pull-Ups, Chin Over Vertical Plane Pull-Ups
** Pistols, Pistols with Weight Overhead
** Rope Climbs
** Ring Dips
** Double-Unders, Backwards Double-Unders, Triple Unders
** Box Jumps (different standards), Box Jump-Overs, Lateral Box Jumps
** etc...

Please choose something that you need work with, or that you believe you could be more efficient with. Or something you believe that I believe you could be more efficient with. Note what movements you selected and the rep scheme and sets performed.

(I like the idea of keeping this as free time for you to pick and choose, but if you act dumb, I'll start prescribing again.)

Wednesday 1.8.14

Train Like It's the Open

Just a heads up, soon, Superfast will be going underground. We bout to get on that secret sauce. I will give you instructions. We'll let 'em watch for a little while longer doe.

Can a bodybuilder be a gymnast? AKA useless bulk

1. Not for time:

3 rounds

Muscle-Ups x 3-7 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you)

2. Deadlift

Build to a heavy-ish triple

Not proving anything here, just getting yourself prepared for the next section.

3. AMRAP in 20

6 Deadlifts (335lb.)
8 Ring Dips from Muscle-Up Station (meaning muscle up into it)
10 Toes-to-Bar
Run 400m

Tuesday 1.7.14

Train Like It's the Open

I don't know if you saw, but if you have a shot at making it to regionals this year, you must record all of your workouts. What does this mean for us right now? It means I want you to do every rep as if you were being filmed. Make sure you are hitting every requirement and no rep yourself. Hold yourself to the highest standard. If you don't know what this is, ask.

1. Not for Time

2 Rounds

Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps)
Bridge-Ups x 6 reps of 10 second holds
V-Up x 10-12 reps

2. 2-Position Snatch

1-1-1-1-1

(mid-thigh, floor)
Rest as needed

3. For max reps:

60 seconds of Snatch (205 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (165 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (135 lb)
30 seconds of Pull-Ups

4. For Time

For Max Calories:
100 Calorie Airdyne
100 Burpees
100 Double Unders

Monday 1.6.14

Train Like Its the Open

1. Not for Time

Unbroken Rebounding Box Jumps x 12 reps 30/24
Unbroken Pistols x 6 reps each leg
(you can alternate legs, or do them consecutively on one leg, regardless of what you choose, there should be no time in transition from one rep to the next)
Unbroken Toes to Bar x 12 rep

2. EMOM in 12

Hang Clean x 1 rep
Loading per minute:
1&2 = 60%
3&4 = 65%
5&6 = 70%
7&8 = 75%
9&10 = 80%
11&12 = 85%

3. Three rounds each for time

Row 500 Meters
10 Power Cleans (205 lb)
20 Wall Ball Shots (30 lb)
Rest 5 minutes

4. AMRAP in 10

20 Double Unders
10 Burpees

Saturday 1.4.14

Train like it's the Open

1. Not for Time

3 Rounds

L-Sit x 30-45 seconds
Double-Unders x 40-50 reps
Dumbbell Snatch x 6-8 reps each arm

***remind me to order some 70's and 100's

2. For time:

"Settle On In"

Row 2000 meters
20 Snatches (165lb)
50 Toes-to-Bar
20 Snatches (165lb.)
Row 2000 meters

Who's goin sub 25 with me???