Thursday 12.12.13

1. Rest

2. Mobilize

Wednesday 12.11.13

Check it out. I know Superfast is not fun right now. Or sexy. Or high flying excitement. But it's good work. The open is right around the corner. Lift hard. Go hard in your WoDs. These WoD's with breaks are speed training helping you develop fast rounds knowing you have a rest coming. They are boring. And make you want to throw up, I know. Stay focused through December.

1. Not for Time

Russian Leg Lifts x 6-8 reps
Double-Unders x 40 reps
Skin the Cats x 5

2. Upper body push

5-5-5-5-5

Think jerk, push press, shoulder press, bench press

3. Squat Choice

5-5-4-4-3-3-2-2-1-1

choose your weakest, Overhead, front, back. Think app 75-80-85-90-95% or something along those lines

4. Each for Time

Four sets for times of:
500 meter row
12 Box Jump Overs 24"
10 Front Squats 185/135
Rest 3 minutes

Tuesday 12.10.13

1. Power Clean
5-5-5-5-5
(rest 10 seconds between singles)
Rest as needed

2. Complex

Snatch Balance + 2 Overhead Squats

1-1-1-1

Snatch Balance + 2 x Overhead Squats
so you will come up 3 times, focus on bending the barbell pinkies pushing forward
Rest as needed

3. Clean Pull

5-5-5 @ 100%

rest 2-3 minutes

4. Each for time

2 rounds
500 meter row
30 Ring Dips
50 Double-Unders
20 Burpees
40 Double Unders
10 Ring Dips
Rest 4 minutes

Monday 12.9.13

Officer Lavergne trespassing and making up burpees

1. Not for Time
3 rounds
Wall Climbs x 4 reps
Muscle-Ups x 6 reps
Toes to Bar x 12 reps

2. Behind the Neck Jerk
4-4-4-4-4

Rest as needed

3. Push Press
8-7-6

Rest as needed

4. Each for time

Six sets of:

Row 350 Meters
15 Kettlebell Swings (32 kg)
10 Handstand Push-Ups
Rest 3 minutes

Saturday 12.6.13

Wear your gear:)


1. "Kinney"
Run 1600 meters
15 Muscle-Ups
15 Deadlifts 275/185
Run 1200 meters
10 Muscle-Ups
10 Deadlifts 275/185
Run 800 meters
5 Muscle-Ups

5 Deadlifts 275/185

Friday 12.5.13

1. Not for Time
Five sets of:
Weighted Pull-Up x Max Reps @ 53/26
Rest 20 seconds
Strict Pull-Ups x Max Reps
Rest 3 minutes

2. For Time

5 rounds
Row 500 Meters
20 Hand Release Push-Ups
40 Double-Unders

3. Snatch

5 rounds of

1-1-1 @ 75-80%

(rest 10 seconds between singles)
Rest as needed

4. 3-Position Clean + Jerk

1-1-1-1-1
(high hang, mid-thigh, floor)

Heavy but manageable
Rest as needed

*Perform Jerk after Clean from floor

5. Front Squat

5-5-5

@ 80-85%
Rest as needed

6. Good Morning

8-7-6

*2 seconds down, explode up. (no jump)

Thursday 12.4.13

1. If you want to improve

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.

Wednesday 12.3.13

1. Not For Time
3 sets
Russian Leg Lifts x 6-8 reps (click it)
Double-Unders x 40 reps
Turkish Get-Up x 2-3 reps each arm
(barbell for these, and see how heavy you can work)

2. Each For Time
3 sets
20 Power Cleans 135/95
30 Wallball Shots 20/14
Rest 3 minutes

3. OHS Complex
3 sets
4 x Overhead Squat + 4 x Snatch Grip Push Press

Rest as needed

*Perform 4 consecutive Overhead Squats then 4 consecutive Snatch Grip Push Press

4. Squat

5-5-5
@ 70-75%

Rest 2 minutes between sets

***if any of you have nutrition questions talk to me or Alex today. I have some new insight on competitive nutrition I will gladly explain to you guys.

Tuesday 12.2.13

1. Not for time
3 rounds
12 strict HSPU
12 supine ring rows (2 seconds on the lowering portion)
feet on box for ring rows

2. With a continuous running clock
for time
Row 1000m
25 burpees over the rower
do not have to be facing
When the clock hits 10 minutes:
3 RFT
15 Push press 135/95
20 TTB

3. Power Clean
5 rounds of
1-1-1-1-1
rest 10 seconds between single. You choose weight based on how you are feeling

4. Drop Snatch
1-1-1

5. Snatch Balance
1-1-1
if you did these yesterday, do the jerk balance behind the neck jerk work instead

6. Clean Pulls
3-3-3 @ 100%

Monday 12.1.13

1. Weighted Pull-Ups
Every two minutes, for a total of 5 sets, complete 3 heavy weighted pull-ups.
example below
Post weights for each segment - e.g.:
1. 24 kg x 3
2. 28 kg x 3
3. 32 kg x 3
4. 32 kg x 2 (failed on third attempt)
5. 32 kg x 2 (chin was just below bar on third)

if you can't do weighted, do strict, if you can't do strict, 5x6 quality negatives. (you should be kicking and clawing)

2. Amrap in 12

Complete as many rounds and reps as possible in 12 minutes of:
5 Man-Makers 45/25
10 Chest to Bar
15 KB swing 70/53

3. You Choose

3-3-3 

light weight

Jerk Balance, Drop Snatch, Tall Clean

4. Based on 3

5-5-5-5-5

medium weight

if you did jerk balance, do behind the neck jerks

if you did drop snatch, do snatch balance

if you did tall clean, do hang squat cleans

5. Squat

1. 5 @ 60% of 1-RM
2. 3 @ 75%
3. 1 @ 85%
4. 3 @ 80%
5. 3 @ 85%
6. 2 @ 90%
7. 8 @ 70%
8. 8 @ 70%
9. 8 @ 70%

Rest exactly 2 minutes between sets