Monday 141013

Power

  • Skrongmang Sandbag Throw
    • Throw five sandbags over a 12 ft target as fast as you can, two attempts. (And, NO, Coach Jason, since you are a Highland Games Thrower, you cannot use the little bag!)

Conditioning

  • “Graceful Tonnage” for time

    Ground to Overhead, 10min cap Rxd, 20min for Double

    • Grace is traditionally performed at 135/95 (reps for Rxd are listed below in bold)  ground to overhead for 30 reps, a total of 4050lbs moved. This workout will permit the athlete to scale the load of each rep, but not the total load moved, even choose to do the workout with a dumbbell in one hand (moving three quarters of the total load or 3037lbs). Here are the possible loads and their associated rep count requirements: 2850
    • MEN:
      • 225lb barbell= 14 reps
        185lb barbell= 17 reps
        155lb barbell= 20 reps
        135lb barbell= 30 reps
        110lb barbell= 37 reps
        95lb barbell= 43 reps
        65lb barbell= 47 reps
        45lb barbell= 68 reps
        33lb barbell = 90 reps
    • Women:
      • 225lb barbell= 13 reps
        185lb barbell= 16 reps
        155lb barbell= 19 reps
        135lb barbell= 22 reps
        110lb barbell= 26 reps
        95lb barbell= 30 reps
        65lb barbell= 44 reps
        45lb barbell= 64 reps
        33lb barbell = 87 reps
    • If a barbell is used, the lift must start from a stable position on the ground and end at full extension overhead with the bar positioned directly over the athlete’s spine, ‘head through’, and ears visible in front of arms
    • For those of you with the experience and desire for something a little extra, should you feel the need to “Crush your enemies. See them driven before you. Hear the lamentations of their women,” then you shall do Double Ton o’ Fun, listed below.
    • “Double Ton ‘o Fun”

      • MEN:
        • 225lb barbell= 28 reps
          185lb barbell= 34 reps
          155lb barbell= 40 reps
          135lb barbell= 60 reps
          110lb barbell= 74 reps
          95lb barbell= 86 rep
          65lb barbell= 47 reps
          45lb barbell= 68 reps
          33lb barbell = 90 reps
      • WOMEN:
        • 225lb barbell= 26 reps
          185lb barbell= 32 reps
          155lb barbell= 38 reps
          135lb barbell= 44 reps
          110lb barbell= 52 reps
          95lb barbell= 60 reps
          65lb barbell= 88 reps
          45lb barbell= 128 reps
          33lb barbell = 174 reps
    • Record time and scaling to comments

Saturday 141011

School of Strength

  • Anderson Benchpress
    • -1″ from last successful round of 5×5
    • 5×5 @ 85%
    • First timers: find 5rm box squats, 4″ above parallel
  • Hang Power Clean – Push Jerk, 2rm
  • Extra Credit: Max Handstand Hold to Max HSPUs, 3 Rounds
    • Sub Max Pushups, no pausing, for HSPUs

Friday 141010

Strength

  • Deadlift
    • 5 @ 75%
    • 3 @ 85%
    • >1 @ 95%

Conditioning

  • Run 1 mile
  • Run 1 mile with a slam ball

Thursday 141009

Power

  • Mid Hang Clean 5 x 2 + 1 Jerk (add 5-10# to each lift from last week)

Strength

  • Front Squat
    • 3 x 5

 

Conditioning

  • 21-15-9
    HSPU
    Hollow Rk/V-Up
    Chin Ups

School of Strength

  • Anderson Squat
    • -1″ from last successful round of 5×5
    • 5×5 @ 85%
    • First timers: find 5rm box squats, 4″ above parallel
  • Heavy Good Mornings, 5 x 5
  • KB, Single overhead back lunges, 5/side for three sets

Wednesday 141008

Strength

  • Press
    • 5 @ 75%
    • 3 @ 85%
    • >1 @ 95%
  • then…
  • 3 x 10 Strict Pull Up
    • Negatives for Scaled

Conditioning

  • “Back door of Hell”
  • Every minute on the minute, including the first minute, the athlete will complete 3 Clean & Jerks at 135/95. The remainder of each minute will be used to complete as many Burpees Over the Bar as possible. The workout is complete when a total of 50 burpees have been completed.

Tuesday 141007

Power

  • Mid Hang Snatch 5 x 2

Conditioning

  • 15 Min AMRAP
    • 10 KB Swings, 53/35
      • 2 KB Push Press
    • 15KBS
      • 4 KB Push Press
    • 25KBS
      • 6 KB Push Press
  • 1:00 min rest between rounds

School of Strength

  • Anderson Deadlift
    • -1″ from last successful round of 5×5
    • 5×5 @ 85%
    • First timers: find 5rm platform deads, bar at knee height
  • Heavy BB Rows, Knee to Belt, 5 x 5
  • 3 sets of max rep strict pullups followed by max hanging hold

Monday 141006

Strength

  • Back Squat
    • 5 @ 75%
    • 3 @ 85%
    • >1 @ 95%
  • then…
  • 3 x 8 Deficit Push Ups
    • Negatives for scales
    • no knees

Conditioning

  • 5 rounds for time
    3 Muscle ups/6 Chest to bar pullups
    5 OHSquats 135/95
    7 Box Jumps 24/20

WOD Preview Week 41

Monday 141006

Strength

  • Back Squat
    • 5 @ 75%
    • 3 @ 85%
    • >1 @ 95%
  • then…
  • 3 x 8 Deficit Push Ups
    • Negatives for scales
    • no knees

Conditioning

  • 5 rounds for time
    3 Muscle ups/6 Chest to bar pullups
    5 OHSquats 135/95
    7 Box Jumps 24/20

_________________________________________________

Tuesday 141007

Power

  • Mid Hang Snatch 5 x 2

Conditioning

  • 15 Min AMRAP
    • 10 KB Swings, 53/35
      • 2 KB Push Press
    • 15KBS
      • 4 KB Push Press
    • 25KBS
      • 6 KB Push Press
  • 1:00 min rest between rounds

School of Strength

  • Anderson Deadlift
    • -1″ from last successful round of 5×5
    • 5×5 @ 85%
    • First timers: find 5rm platform deads, bar at knee height
  • Heavy BB Rows, Knee to Belt, 5 x 5
  • 3 sets of max rep strict pullups followed by max hanging hold

_________________________________________________

Wednesday 141008

Power

  • Hi Hang Clean 5 x 2 + 1 Jerk (add 5-10# to each lift from last week)d

Strength

  • Press
    • 5 @ 75%
    • 3 @ 85%
    • >1 @ 95%
  • then…
  • 3 x 10 Strict Pull Up
    • Negatives for Scaled

Conditioning

  • “Back door of Hell”
  • Every minute on the minute, including the first minute, the athlete will complete 3 Clean & Jerks at 135/95. The remainder of each minute will be used to complete as many Burpees Over the Bar as possible. The workout is complete when a total of 50 burpees have been completed.

_________________________________________________

Thursday 141009

Power

  • Mid Hang Clean 5 x 2 + 1 Jerk (add 5-10# to each lift from last week)

Strength

  • Front Squat
    • 3 x 5

 

Conditioning

  • 21-15-9
    HSPU
    Hollow Rk/V-Up
    Chin Ups

School of Strength

  • Anderson Squat
    • -1″ from last successful round of 5×5
    • 5×5 @ 85%
    • First timers: find 5rm box squats, 4″ above parallel
  • Heavy Good Mornings, 5 x 5
  • KB, Single overhead back lunges, 5/side for three sets

_________________________________________________

Friday 141010

Strength

  • Deadlift
    • 5 @ 75%
    • 3 @ 85%
    • >1 @ 95%

Conditioning

  • Run 1 mile
  • Run 1 mile with a slam ball

_________________________________________________

Friday 141003

Strength

  • Press
  • 3 @ 70%
  • 3 @ 80%
  • >3 @ 90%
    • then…
  • 3 x 5 Deficit Push Ups/Negatives for scales,no knees

 

Conditioning

  • EMOM
    10 Min
    1 rep of Bear
    Complex
    135/115

Thursday 141002

Power

  • Hi Hang Clean 5 x 2 + 1 Jerk (add 5-10# to each lift from last week)d

Strength

  • Deadlift
  • 3 @ 70%
  • 3 @ 80%
  • >3 @ 90%

 

Conditioning

  • 20 Cal Row
    30 T2B
    40 Slamballs
    50 DU
    60 G2O (45/25)