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