Program for May 16 through May 22

We are starting to post the entire week on Sunday nights. This way, you can see the upcoming week and prepare for it. We will be working on making the program fun and with a focus. Be sure to check the events tab for updated announced events and a new coaches blog will be posted this week as well.

Monday May 16, 2016

A) WARM UP
1 minute Single Unders
50 Feet Together Hops

then

3 Rounds for Quality
20 1 arm Waiters Walking Lunges
(light kettlebell, switch arms every 10 steps)
30 seconds max double attempts

*22 Air Squats with 10 second pause every 5 reps

STRENGTH
Endurance Bias Group:
5x10 Back Squats@40% of 1RM
3 seconds down 3 seconds up tempo, no rest at bottom or top.
1 minute rest between sets

Strength Bias Group:
4x5 Front Squats building as heavy as possible
4 working sets not including your warm up

WOD

18 min AMRAP
5 Strict Shoulder Press 30% of 1RM Back Squat
10 Lateral Hops Over the Bar
20 Sit-Ups
40 Double Unders

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FITNESS
A) Warmup
With a partner
Partner A runs 200m, Partner B holds front plank (switch)
Partner A run 200m, Partner B R-sided plank (switch)
Partner A 200m run, Parnter B L-sided Plank (switch)

WOD
10 Burpees
30 pull ups
10 Burpees
30 wall ball(20/14)
10 burpees
30 toes 2 bar
10 burpees
30 KB swings(53/35)
10 burpees, 400m run: 

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Tuesday May 17, 2016

FITNESS

WARMUP
200 m run
15 leg swings, forward, sideways (each leg)
20 beat swings

WOD 1
3 rounds: 
5 inchworms
10 samson lunges
10 KB squat push out
20 jumping jacks

 

20 Min EMOM
A) 12 KB swings (53/35)
B) 10 pull ups,
C) 30 sec L hold
D) 200m run

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BaeWatch

A) "Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Jacked and Tan

A) 5 sets of increasing weights:
3 strict press + 3 shoulder press
rest 2 min between sets:
B) 5 sets maxt strict pull ups
rest 2 min between sets:
C) Bicep 21's (partner style) 

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Wednesday May 18, 2016

EMOM 9
1) Row 30 seconds (Straight leg first 2 rounds)
2) 30 Second Bar Hang
3) 10 1 Arm KB High Pull (5 each)

STRENGTH
5 rounds:
10 Strict Toes to Bar
10 Ring Rows
30m 1 Arm Overhead Carry (each arm) 

WOD
EMOM for 12 minutes:
1) Run 200m
2) 11 Burpees
3) 30 sec Max Row for Calories

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FITNESS

A) 30m 1 Arm Farmers Carry (each)
30 sec top of pull ups hold,
Farmers carry,
30 sec bottom pull up hold,
Farmers carry,
30 sec top of ring dip,
Farmers carry,
30 sec bottom of ring dip.

2 rounds
row 400m
rest 30 seconds
400 m run
rest 1 min

5 RFT
10 Ring dips
12 box jump overs
14 Alternating KB push press (26/35) 

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Thursday May 19, 2016

Jacked and Tan
A) Superset
1) 5 x 10 Bench Press (All sets at body weight if possible)
2) 5 x 10 banded rows

B) Superset
1) 5 x 10 Banded Deadlifts
2) 5 x 10 Hamstring curls
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BaeWatch
A) 3 x Max effort wall balls
(Have a target goal to hit. Then match it and beat it)
- rest 2 min after each round

B) Complete a partner, rest as long as it takes your partner to run:
4 x 800M Run
4 x 400M Run
 

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FITNESS

WARMUP
Foot drills, 5 inch worms, 5 push ups, 10 air squats.

8 min EMOM
30 DU or 10 attempts

WOD
5 min AMRAP - 3,6,9,12, etc...
wall balls
pushup
- 2 MIN REST
5min AMRAP- 3,6,9,12, etc...
pull ups
burpees
- 2 MIN REST
5 min AMRAP- 3,6,9,12, etc...
KB swings
sit ups

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Friday May 20, 2016

WARM UP
8 Minutes for Quality (Keep Breathing Rate below 5 breaths per 20 seconds)
10 Empty Clean Pulls
10 Empty Bar Good Mornings
5 Empty Bar Hang Power Cleans
3 Tuck Jumps

STRENGTH

A. Superset:
1) 3x5 Muscle Cleans
2) 3x3 Clean Pull Unders
Start with empty bar and increase as necessary.

B. Superset with 30-50% of 1RM Clean and Jerk
1) 3x1 Push Press+1 Push Jerk+1 Split Jerk
2) 3x1 Clean Above Knee+2 Cleans Below Knee

C. 5 Sets to build as heavy as possible for the day:
1 Clean Above Knee+
1 Clean Below Knee+
1 Split Jerk

WOD
4 min AMRAP
5 Hang Power Cleans (95/65)
5 Shoulder to Overhead
Rest 4 Minutes
2 min AMRAP
3 Hang Power Cleans (115/75)
3 Shoulder to Overhead
Rest 2 Minutes
1 min AMRAP
1 Hang Power Clean (135/95)
1 Shoulder to Overhead 

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FITNESS

2 rounds
Tabata planking (front/L-side,R-side)

Ankle Mobility

4 Rounds
400m run, rest the same amout of time it took to run.

WOD
21-15-9-3
KB swings (53/35)
box jumps
pull ups

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Saturday May 21, 2016
FITNESS

WARM UP
400 Meter Jog
Then
2 Rounds
4 Burpees (pause at the bottom)
4 Ring Rows
20 Second Bar Hang

Get your Bands Set up so that you can do your entire FIRST SET of strictpull-ups unbroken (if you are scaling)

WOD
30 Minute AMRAP

800 Meter Run Buy In
THEN
20 Burpees
10 Strict Pull-Ups
10 Hand Release Push-Ups
200 Meter Run
1 Minute Rest 

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Sunday May 22, 2016

WARM UP
4 Minutes Double Under Drills
8 Minutes Turkish Get-Up Drills and Practice

Partner WOD
4 Rounds
10 Turkish Get-Ups Each (53/35) (Partner Holds Plank on Hands)
1 Minute Max Doubles Each Partner (Partner Hangs From Rig)
1K Row

Score is total doubles and total time