Friday 11.1.13

sweet Jesus

1. For Time
10-9-8-7-6-5-4-3-2-1
Deficit HSPU 4"
1-2-3-4-5-6-7-8-9-10
Deadlift (235/145)

2. Goat Work/Mobility
20 min

3. For Time
10 rounds
5 KB Squat Clean Thrusters 53/35
5 Box Jumps 30/24

4. For Time
Baby Flight Simulator
2 Rounds
10-20-30-20-10 Double Unders
Do 10 20" box jumps in the dashes
***set must be completed unbroken in order to move on
Masters do double the singles so 20-40-60 and so one but only 10 box jumps in the dashes

Thursday 10.31.13

These cats are nearly as mobile as Coach Nicholas

1. Recover

Row 1000 z3 pace (convo pace)
5 min Lower body mobility
Airdyne 50 calories z3 pace
5 min Upper body mobility
Run 800m z3 pace
10 minute foam roller hump

Wednesday 10.30.13

If you are prepping for Ragin (and even if you aren't) you should plan some active recovery and mobilization tomorrow

1. For Time
42-30-18
Pullups/Chest to Bar/Bar Muscle ups
GHD situps
*yes I want you to run back and forth


2. Goats
Spend 20 min @ low intensity with one mobility goat and one technique goat (these are often related)
***think Double Unders, Handstand Walks, Pistols, Standing up Straight, Writing in cursive.....


3. Run
Sprint 100 meters
Run 700 meters @ 65%
Sprint 200 meters
Run 600 meters @ 65%
Sprint 400 meters
Run 400 meters @ 65%
Run 800 meters
***this isn't for time, don't fuckin sherm it

Tuesday 10.29.13

Sweatshirts are available for pre-order. Check the mainsite.

1. EMOM in 30
Odd: 5 Front Squats 155/105, max burpees
Even: 1 Snatch
***score is burpees

2.  Bear Complex Ladder
Warm up as needed then begin with 75% and add 10# every minute. 
Continue as long as possible.  If you miss you are done - treat this like a competition ladder. Use Push Press not Jerk version.

3.  Front Squat 
2RM

Monday 10.28.13

1. Snatch Complex
Power Snatch + Squat Snatch, work up to max set

2. Snatch Balance
1RM

3. AMRAP in 8

20 Overhead Squats (95/65lb.)
20 Pull-Ups
20 Overhead Squats (135/95lb.)
20 Chest-to-Bar Pull-ups
20 Overhead Squats (165/105lb.)
20 Muscle-Ups
Max Overhead Squats (185/115lb.)

4. Airdyne
4 x 30cal, on the 3 minute

Saturday 10.26.13

Have The Heart of the Bear Today

1. Snatch
*Set 1 - 60% x 3 reps
*Set 2 - 70% x 2 reps
*Set 3 - 75% x 2 reps
*Set 4 - 80% x 1 rep
*Set 5 - 85% x 1 rep
*Set 6 - 90+% x 1 rep
*Set 7 - 95+% x 1 rep
*Set 8 - 95+% x 1 rep
Rest as needed between sets.

2. Clean & Jerk
*Set 1 - 60% x 3 reps
*Set 2 - 70% x 2 reps
*Set 3 - 75% x 2 reps
*Set 4 - 80% x 1 rep
*Set 5 - 85% x 1 rep
*Set 6 - 90+% x 1 rep
*Set 7 - 95+% x 1 rep
*Set 8 - 95+% x 1 rep
Rest as needed between sets.

3. Back Squat
*Set 1 - 60% x 3 reps
*Set 2 - 70% x 2 reps
*Set 3 - 75% x 2 reps
*Set 4 - 80% x 1 rep
*Set 5 - 85% x 1 rep
*Set 6 - 90+% x 1 rep
*Set 7 - 95+% x 1 rep
*Set 8 - 95+% x 1 rep
Rest as needed between sets.

Friday 10.25.13

Rocky vs the russian. CF Games 2014

1. Five sets for times of:
Row 30 Calories
10 Box Jump Overs 24/20
10 Chest-to-Bar Pull-Ups
10 Sandbag Cleans 3 fillers/2 fillers
Rest 2 minutes

**record each time

2. Romanian Deadlift

3-3-3-3-3

3. Rowing

Max Calories in 2 minutes
rest 2 minutes
Max Calories in 2 minutes

4. For time

3 sets max plank hold on elbows

**record each time

Thursday 10.24.13

1. Active Sherm

20-45 minute light movement followed by stretching. This will place you ahead of the game for tomorrow.

Wednesday 10.23.13

animal

y'all will have to be mindful of the bars today as the class will be needing a lot of them

1. For Time

Upward Ladder

3-3-3, 5-5-5, 7-7-7, 9-9-9, 11-11-11

Burpees 

Front Squats 135/95

Push Press 135/95

***between increasing sets you will overhead farmer's carry your bar out to the sidewalk and back. So after finishing your set of 3 push press, farmer's carry. After finishing your set of 5 push press farmer's carry and so. Upon completing your farmer's walk following your set of 11 push press you will proceed to do either of the 3 things below, whichever is the most difficult but doable for you.

13 burpee muscle-ups

or

13 burpee pull ups

2. Hi Hang Snatch
3-3-3-3-3-3-3-3
**light and fast
Watch
* yes squat. everything is squat unless it says power

3. Clean & Jerk Complex
hi-hang squat clean with 3 sec pause in front squat + jerk
***work up to moderate ie no failing

4. Back Squat
6-6-6 across

Tuesday 10.22.13

Hey, you guys need to be rolling warming up and mobilizing every day. Check the main site for mobility WoDs when we have them and ask if you need some. Don't wait for an injury. Ain't nobody got time for no injuries.

1. Hops 
On the tallest box possible:
6 rounds
1 box jump
rest 10 seconds
1 box jump
rest 2:30

2. Deadlift
3-3-3-3-3-3

3. For Time
Run 1 mile
60 Pullups
Run 1 mile

4. EMOM in 12
Odd: Row 200m
Even: 12 GHD situps