WoDs week of 2/5/2018

Monday:
10 Rounds
3 140# Thrusters Overhead Carry 40ft drop bar to shoulders, turn around. 
3 Push Press into Overhead Carry 40ft. 
Rest as needed

Evening:
Jamerson

Tuesday:
Z Press
Alternating Dumbbell Press
Snatch High Pull
Power Snatch

Evening:
Jamerson

Wendesday:
Sled Push and Pull

Evening:
Jamerson

Thursday:
Burpee Box Jump Over
and Double Unders

Evening:
Jamerson

Friday:
Rest

Saturday:
Jamerson

Run Gunner (if weather allows it)

WoDs week of 1/29/2018

Monday:
Morning:
3x7 Z-Press
3x20 Banded Glute Bridges
3x10 Ab Roll Outs

Afternoon:
10 Minute EMOM
T2B Drill
8 Minute AMRAP
10 DB Powercleans 55#
30 DUs
Into
7 Minute AMRAP
10 DB Thrusters 55#
10 HSPU
Into
6 Minute AMRAP
16 DB Snatch 55#
10 Burpees

Evening:
Jamerson

Tuesday:
Morning:
3x5 Weighted Knee Jumps
3x5 Snatch Grip Hang High Pull
3x20 Traditional Situps

Afternoon:
10 Minute EMOM
Benchpress
24 Minute EMOM
A: 2 165# Hang Power Clean + 4 DB Burpee Deadlifts 70#

Evening:
Jamerson

Wednesday:
Morning:
3x5 DB OHS (3x5 per arm)
3x10 DB Snatch (3x10 per arm)
Core Work

Lunch:
10 Minute EMOM
HSPU

10, 8, 6, 4, 2
Band around knee front squat (https://www.roguefitness.com/sling-shot-hip-circle-2-0

Performance Care:
10 Rounds (5 per side)
12 1 ARM Russian KB Swings
10 Waiter Squats
8 1 Arm Push Press

Evening:
Jamerson

Thursday:
Morning:
3x10 Bent Over Row
3x10 Deficit HSPU
3x10 Core Work

Lunch:
10 Minute EMOM
Hang Power Snatch
9-15-21
OTH Burpee
OHS 95#

Evening:
Bball @6pm

Friday:
Lunch:
Turkish Get Ups
Whatever I am in the mood to do

Evening:
10 Minute EMOM
Strict Bar Dips

WoD
10 Bar Muscle Ups
25 Thrusters
Row 1000 meters
25 Thrusters
10 Bar Muscle Ups

Then
10 Rounds NFT
3 Deadlifts
2 Squat Cleans
1 S20

Saturday:
10 Minute EMOM
Pull Ups
6 Rounds for time
6 Hang Power Cleans @ 155
6 Clusters
6 Front Squats
Rest 1 minute between rounds

Later:
Run Gunner

WoDs week of 1/22/2018

Morning Runs/Hikes with Gunner will be replaced with casual row of 12 to 15 minutes if the weather isn't playing nice.  Hiking will be done with a weighted back pack.  Trail runs are a max of 2 miles, not 100% effort.

Monday:
Morning:
Trail Run Gunner
Tabata Upside Down KB Hold (alternate arms)
Tabata Bent over row

Lunch:
10 Minute EMOM T2B Drill
22 Minute AMRAP
60 Stair Jumps (Jump onto first step)
30 Med Ball Squats 30#
15 45# Plate Ground to Overhead

Evening:
Jamerson

Tuesday:
Hike Gunner
Tabata Core
Tabata Air Squats

Lunch:
10 minute EMOM Bench Press
24 minute EMOM
3 hang clean, 3 push press 175

Evening:
Jamerson

Wednesday:
Morning:
Run Gunner
Tabata upside down KB Hold
Tabata KB upright row

Lunch:
10 minute EMOM HSPU

10, 8, 6, 4, 2 - Deficit Deadlift

10 Minute AMRAP (low intensity)
100m Overhead Carry
1 thruster every 10 meters.
Switch arms every 100m

Evening:
Jamerson

Thursday:
Morning:
Hike Gunner
Tabata Core Work x2

Lunch:
10 minute EMOM Hang Power Snatch
21-15-9
DB Thrusters 55#
Burpees

Evening:
bball

Friday:
Morning:
Run Gunner
10 minute EMOM Dips

Lunch:
Stretch
Turkish Get Ups

Evening:
40 Minutes
15 cal Assault Bike
15 pull ups
15 Wall Balls
15 HSPU
rest 2 minutes

Saturday:
10 minute EMOM Strict Pull Ups
Heavy Backsquat
Heavy Barbell OHS
5 Rounds
Row 500m
14 55# OHS Dumbbell Squat  (switch arms after 7 reps)
Rest 2 minutes between each round

WoDs week of 12/11/2017

Monday:
EMOM 15 Minutes
1 Power Clean + 1 Thruster + 1 Push Jerk
Rest 5 Minutes
EMOM 10 Minute (alternate A and B)
A: 10 Hang Snatch 115#
B: 10 SDHP 115#

Evening:
Gymnastics
Metcon (No Measure)
15 Minute EMOM
Minute #1 - 5 Back Squats @ 265#
Minute #2 - Rounds 1-3: 10-12 Strict Pull-ups /Rounds 4-5: 4-5 Max Effort Kipping Pull-ups (or 3 negatives +3 beat swings to scale)
Minute #3 - Rest
Metcon
Metcon (AMRAP - Reps)
10 Minute EMOM
(1) 12 Wall Balls (14/20lbs.) + Max Rep Double Unders
* Score = Number of DUBS completed

Tuesday:
Lunch:
4x6 Weighted Cossack Squat
4x6 Weighted Dips
4x6 Power Snatch

Metcon:
22-16-10
55# DB Clean and Jerk (Alternating arms)
Front Squats 165#

Evening:
Weightlifting
Power Snatch Complex
Take 20 minutes to find a heavy complex:
(1) 1 Snatch Grip Deadlift with pause at the knee + 1 Snatch Pull + 1 Power Snatch
Metcon
Metcon (Time)
5 Rounds
(1) 10 Power Cleans (95/135lbs.)
(2) 10 Burpees
* 8 minute time cap

Wednesday:
Lunch:
6 Rounds, Rest 1 Minute after each Round
Row 20 Cals
10 HSPU
10 24 inch BJO
10 Bent Over Row 115#
6 Burpee Deadlifts 55# DB

Evening:
Weightlifting
Dumbbells
3 Rounds (NFT)
(1) 8-10 DB Seated Strict Press
(2) 8-10 DB Bent Over Row
(3) 8-10 DB Single Leg RDL
* use weight to reach failure in giving rep range
Metcon
Metcon (Time)
For time
(1) 50 Sit-ups
(2) 40 Alternating Pistols
(3) 30 Ring Dips
(4) 20 Chest to Bar Pull-ups
* 15 minute time cap

Thursday:
20 Minute AMRAP
14 Single Arm 55# DB Snatch (Alternating)
35 DUBS
14 Thruster 55# DB (1 in each hand)
35 DUBS
14 Single Arm 55# OHS (switch arms after 7 reps)
35 DUBS
14 Hang DB Power Clean 55# (1 in each hand)
35 DUBS
14 DB Push Press 55# (1 in each hand)
35 DUBS
14 DB Deadlifts 55# (1 in each hand)
35 DUBS

Evening:
Bball

Friday:
1 Minute Max Assault Bike
EMOM 21 Minutes
A: Hang Snatch 10
B: OHS 10
C: Snatch Grip Deadlift 10

Saturday:
Random WoD assigned at gym

WoDs week of 12/6/2017

Monday:
Evening:
Strength/Skill:
15 Minute EMOM
Minute #1- 5 Back Squats @72%
Minute #2 - 10  Pull-ups
Minute #3 - Rest
Met-Con:
Every 4 minutes for 5 Rounds
(1) 12 Toes to Bar
(2) 16 Deadlifts (95/135lbs.)
(3) 12 Over the Bar Burpees
* Score is the slowest round

Tuesday:
4x6 RDL
4x6 Jumping Back Squats
4x6 Bent Over Row
4x6 Weighted Dips
4x10 Earthquake Bar Press
4x6 Weighted Cossack Squats

Evening:
Strength/Skill:
15 Minute EMOM
Minute#1 - 10 DB Shoulder Press
Minute #2 - 15 Second Handstand Hold
Minute #3 - 10 Second Hollow Rock & Arch Rock Hold
Met-Con:
5 Rounds
(1) Max Rep Thrusters (65/95lbs.)
* Rest as needed between rounds
* 15 minute time cap

Wednesday:
10 Rounds
10 DB 55# Power Snatches
35 DUs

Evening:
Strength/Skill:
In 20 minutes complete the following...
(1) Power Clean + Hang Power Clean + Jerk
* Increase weight for 6-8 sets, but focus on perfect form
Met-Con:
"Death by 10 Meters"
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
* Touch the line for each 10m sprint except the last sprint
* Score total rounds and sprints in the last round completed.

Thursday:
AMRAP in 40 Minutes, rest as needed
Barbell Complex AHAP -- once bar is picked up, don't set it down
6 Hang Power Cleans
6 Push Press
6 Front Rack Lunge
6 Bent Over Row
6 RDL

Strength/Skill:
In 20 minutes complete the following...
(1) High Hang Snatch + Overhead Squat
* Increase weight for 6-8 sets, but focus on perfect form
Met-Con:
10 Minute AMRAP
(1) 35 Double Unders
(2) 16 Alternating DB Snatches (35/50lbs.)
* For athletes with DUBS: 6 Split Squat Jump penalty for every missed double under
Then
Work League BBall

Friday:
Partern WoD:
Perform 500 Wall Balls as a pair
EMOM both perform 5 otb burpees.
Alternate who is doing the wall balls (1 works, while 1 rests)
Wall Baller cannot start wall balls until both have finished the 5 over the bar burpees.

Saturday:
1 Minute Max Calorie Assault Bike
Rest
Then
21 minutes (Rep Range and weight TBD)
A: Single Arm Clean and Jerk DB
B: Single Arm OHS DB
C: DB Burpees

WoDs week of 11/27/2017

Sunday:
3x5 Pause Front Squats (5 seconds)
3x5 2in1s Front Squats
3x5 Strict Press
4x5 70# DB Clean and Push Jerk (Single arm at a time)
3x3 50# Pause Overhead KB Squat (single arm)

then
8 minute AMRAP
12 24 inch BJO
6 265# Deadlifts
6 OTB Burpees

Monday:
75 DB Powercleans 55# in each hand
With 5 Burpees EMOM

Evening:
Gymnastics
Pull-ups (4-4-3-3-3)
Negatives (5x2 ) 3 Count

Metcon
For time:
(1) Row 1000 Meters
Then...
3 Rounds
(2) 21 Dumbbell Shoulder to Overhead (35/50lbs.)
(3) 12 Toes to Bar
* 12 Minute Time Cap

Tuesday:
4x6 RDL
4x6 Backsquat
4x6 Dips
4x10 EarthQuake Bar Press
4x10 Dumbbell Strict Press
4x10 Bent Over Row

Evening:
Gymnastics
Ring Dips (4-4-3-3-3)
Negative (5x2) 3 Count

Metcon (AMRAP - Reps)
With a partner (You go, I go)
15 Minute AMRAP
(1) 9 Axle Bar Deadlifts (85/130lbs.)
(2) 6 Axle Bar Front Rack Lunges
(3) 3 Axle Bar Power Cleans

Wednesday:
20 Minutes Row Max Calories
With E2MOM 10 Over the Rower Burpees

Evening:
Gymnastics
Pull-ups (4-4-4-3-3)
Hanging Acitve Shrugs (1x20)

18 Minute EMOM
(1) 3-5 Bar Muscle-ups
(2) 6 Hang Power Snatches (95/135lbs.)
(3) 9 Box Jump Overs (24/30")

Thursday:
5 Rounds, Perform a round, then rest 1.5 minute
15 HSPU
16 BJO
10 155# Hang Power Clean

Evening:
Bball

Friday:
20 55# Single Arm DB Power Snatch (10 per arm)
Straight into:
6 RFT
Run 400m
10 115# Thrusters
10 OTB Burpees
Straight into:
20 70# Single Arm Clean and Jerk (10 per arm)

Saturday:
3x3 Deficit Deadlifts
3x5 Pause Front Squats (5 seconds)
3x5 2in1s Front Squats
3x5 Strict Press

Metcon:
6 RFT
10 Dips
10 105# Hang Snatch
10 105# OHS
10 Knees to Chest

WoDs week 11/20/2017

Every morning is started with a 3 mile fasted trail walk weather permitting (will not go in rain or snow)

Sunday:
20 Rounds
Every 1:30
3 245# BackSquat
5 Dips
4 70# DB Snatch (2 per arm)

Then
Tabata
4 Minutes each movement
Hollow Rock
Plank Push Ups
Air Squats
T2B Sit Up

Monday:
17 minute AMRAP
5 HSPU
7 BJO
9 T2B
11 Cal Row

Evening:
Strength/Skill:
(1) Pull-ups 3-3-3-3-3
(2) Negatives
* Accumulate 30 second chin-up hold ONLY
Met-Con:
Complete the following in a two minute window...
(1) 20 Burpees
(2) Max rep Power Clean and Jerks (95/135lbs.)
* Rest 2 minutes and repeat until 30 clean and jerks have been completed
* 5 round cap

Tuesday:
4x6 RDL
4x6 Backsquat
4x6 Dips
4x10 EarthQuake Bar Press
4x10 Z Press
4x10 Bent Over Row

Wednesday - Saturday - National Park  Hiking

WoDs week 11/13/2017

Every morning is started with a 3 mile fasted trail walk weather permitting (will not go in rain or snow)

Sunday:
15 Rounds
Every 2 minutes
Row 15 calories
5 Thrusters @ 120#

Monday:
15 Rounds
Every 2 minutes
Row 15 calories
4 Deadlifts @ 320#
Final Round Max Rep Deadlifts Touch and Go, then max reps until bell rings

Evening:
Strength/Skill:
(1) Dip Weighted
3-3-2-2-2
(2) Dip Pulses
3x8
Met-Con:
15 Minute EMOM
(1) 15 DB Shoulder to Overhead (35/50lbs.)
(2) 12 Toes to Bar
(3) 9 Burpee Box Jumps (might scale depending on how broken toe feels, possibly just increase number of Box Jumps)

Tuesday:
4x6 RDL
4x6 Backsquat
3x5 Snatch Balance
4x10 EarthQuake Bar Press
4x10 Bendhind the Neck Z Press
4x10 Bent Over Row

Evening:
Strength/Skill:
(1) Pull-ups Weighted
3-3-3-2-2
(2) Negatives
4x2 (5 Count)
Met-Con:
5 Rounds
In 3 minutes...
(1) Row 500 Meters
(2) Max Rep Wall Balls (20#)
* Rest 3 minutes after each round

Wednesday:
15 Rounds
Every 2 minutes
Row 15 calories
5 S2OH 155#

Evening:
Strength/Skill:
(1) Dip (Weighted/Strict/Toe Assisted) 3-3-3-2-2
(2) Negatives 4x2 (5 Count)
Met-Con:
"Speed Ladder"
4 Rounds
(1) 5 Power Clean (135#)
(2) 4 Power Clean (155#.)
(3) 3 Power Clean (185#.)
(4) 2 Power Clean (205#)
(5) 1 Power Clean (225#)
* Set up one bar
* Rest as needed between rounds

Thursday:
5 Rounds NFT
10 Good Mornings
5 70# DB Power Cleans
10 KB Chops Per side 50#


Evening:
Bball (TBD -- broken toe currently on right foot)
Or Jamerson

Friday:
20 Rounds
Every 2 minutes
8 65# Thrusters
6 155# Power Cleans

Saturday:
3x3 Deficit Deadlifts
3x5 Pause Front Squats 5 second pause
3x5 2-1 Front Squats
4x5 Strict Press
4x5 Clean Pull

then
3 70# DB Power Cleans
5 HSPU
7 BJO
9 50# KB Swings

WoDs week 11/6/2017

Every morning is started with a 3 mile fasted trail walk weather permitting (will not go in rain or snow)

Monday:
30 Minute EMOM:
A: 14 Hang Cleans 115#
B: 10 Bent Over Rows 55# (in each hand)
C: 20 Reps T2B Drill

Evening:
Strength/Skill:
(1) Pull-ups (Weighted/Strict/Box or Low Bar)
2-2-2-2-2
Met-Con:
5 Rounds
(1) 21 Wall Balls (14/20lbs.)
(2) 7/10 Calorie Row
(3) 10 Alternating DB Snatches (35/50lbs.)
* 15 minute time cap

Tuesday:
6x6 RDL
6x6 Backsquat
3x5 Snatch Balance
4x10 EarthQuake Bar Press
4x10 Bendhind the Neck Z Press
4x10 Bent Over Row

Evening:
Strength/Skill:
(1) Ring Dips (Weighted/Strict/Toe Assisted)
2-2-2-2-2
Met-Con:
6-9-12-15
(1) Deadlifts (135lbs.)
(2) Hang Power Cleans
(3) Push Presses
(4) Over the Bar Burpees

Wednesday:
Kneeling Press
Upright Row
Kneeling KB Chop
T2B Drill

Evening:
Strength/Skill:
(1) Pull-ups 3-2-2-2-2
(2) Negatives 4x2 (3 Count)
Met-Con:
10 Minute AMRAP
(1) 10 KB Swings (50lbs.)
(2) 15 Sit-ups
* Rest 5 minutes
10 Minute AMRAP
(3) 10 Toes to Bar
(4) 5 DB Renegade Rows (50lbs.)

Thursday:
3x3 Deficit Deadlifts
3x5 Pause Front Squats 5 second pause 1
DB OHS
4x5 Strict Press
4x5 Snatch High Pull

Evening:
Bball

Friday:
Morning Hike + Evening Hike

Saturday:
Morning: Goat Yoga

Late Afternoon: 6 Rounds
You Go, I Go
Row 12 calories
8 55# DB Power Cleans
6 55# DB Push Press
4 55# DB Thrusters

Evening: Later a weighted Hike

WoDs week 10/30/2017

Monday:
8 Rounds
Row 20 Cals
10 55# DB Power Cleans
10 Burpees
Rest 1 Minute in between rounds

Evening:
Strength/Skill:
(1) Ring/Bar Dips (Weighted/Strict/Toe Assisted)
2-2-1-1-1
(2) Dip Pulses
2x10
Met-Con:
15-12-9-12-15
(1) Deadlifts (180/255lbs.)
(2) DB Shoulder to Overhead (35/50lbs.)
* 12 minute time cap

Tuesday:
50 70# Goblet Squats
then
13 Rounds
12 Squat Cleans 115#
6 OTB Burpees
Cash-Out
50 70# Goblet Squats

Evening:
Halloween
For every Trick or Treater do 2 155# Hang Power Cleans (Reps will queue up and then be performed during down time)

Wedndesday:
Fasted 3 mile morning hike

EMOM:
6x6 RDL
6x6 Backsquat
4x10 EarthQuake Bar Press
4x10 Bendhind the Neck Z Press
4x12 Dips
10 Per side TGU

Evening:
Jamerson

Thursday:
3x6 Tempo Backsquat 6 seconds down, 3 Seconds up
3x5 Pause Front Squats 5 second pause
DB Squat Snatch, Split Squat, OHS
4x5 Strict Press
4x5 Push Press

Evening:
Jamerson

Friday:
Hiking

Saturday:
8 Rounds total, 4 each, You Go, I Go
A: 6 155# Front Squats, Row 18 calories
B: 10 55# DB Power Cleans, Row 18 calories

WoDs Week of 10/23/2017

Monday:
8 Rounds, Rest 1:30 Per Round
8 DB Power Clean 55#
8 DB 55# Elevated Reverse Lunuge
8 deficit push ups

Evening:
Strength/Skill:
(1) Pull-ups (Weighted/Strict/Box or Low Bar)
1-1-1-1-1
(2) Hanging "Active Shrugs"
1x10
Met-Con:
6 Rounds
2 minutes on/2 minutes off
(1) 3 Hang Power Snatches (65/95lbs.)
(2) 6 Burpees
(3) 9 Toes to Bar

Tuesday:
6x6 Single Leg Weighted Box Pistols
6x6 Back Squat
6x6 RDL
6x4 Power Cleans

Evening:
Strength/Skill:
(1) Ring/Bar Dips (Weighted/Strict/Toe Assisted)
1-1-1-1-1
(2) Dip Pulses
1x10
Met-Con:
10 Rounds
(1) 35 Double Unders
(2) 9 DB Push Presses (35/50lbs.)

Wednesday:
Morning:
Fasted 3 mile hike

Lunch:
4x10 Banded Behind the neck Presses
4x10 EarthQuake Bar Press
4x12 Dips
4x10 Bent Over Row

Thursday:
Rest

Friday:
10 185# Clusters
Rest 5 Minutes
15 155# Clusters
Rest 5 Minutes
20 135# Clusters
Rest 5 Minutes
30 95# Cluters

Saturday:
Hang Power Clean Ladder
10 - 135#
9 - 140#
8 - 150#
7 - 160#
6 - 170#
5 - 180#
4 - 190#
3 - 195#
3 - 200
2 - 205

Then
Run 6 Miles on Trails

Sunday:
Active Recovery - 5 mile jog on trails

WoDs Week of 10/16/2017

Monday:
5x10 Earthquake Bar Behind Neck Press
3x15 OHS
5 Minutes Banded Marching
5 Minutes Banded Air Squats

Evening:
3 Rounds of DT (12 Deadlifts, 9 Hang Clean, 6 Push Jerk 155#)
3 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
2 Rounds of DT
2 Rounds Cindy
1 Round of DT
1 Round of Cindy

Tuesday:
4 Earthquake Bar Laps (up and down drive way)
40 Minute E2MOM
Every 2 Minutes on the Minute
2 Squat Cleans, 2 Hang Squat Cleans (no dropping bar, 200#)

Evening:
1 RM Squat Snatch
Then
6 Rounds
10 50# DB OHS
50 DUs

Wednesday:
30 Minute EMOM
A: 7 Bent Over Rows 135#
B: 20 T2B Drill
C: 7 OHS 135#

Evening:
1 RM Bench
Heavy Deadlift for reps
Then
Diane

Thursday:
20 TGU per side, pause with press out at each pause
20 2xBehind the neck jerk, 1 OHS
Double Under work

Evening:
Clean and Jerk (1RM) or work up to a fast single (>75%)
Then
Grace

Friday:
Buy-in
5 TGU per AHAP, NFT

Then
6 Rounds, You Go, I Go
10 Box Jump Overs
8 Hang Power Cleans 115/95
6 Thrusters 115
4 Snatch Grip Behind the neck push jerk 115
2 Split Squat Snatch 50# DB (2 per arm, 4 total)
If you pause or drop the bar during a round, the next round you lower the weight by 10#

Evening:
Hike with Gunner

Saturday:
Partner WoD: 17 minute cap
60 Deadlifts 135#
30 Burpees
60 Front Squats
30 Burpees
60 Push Press
30 Burpees
With Time Remaining due Max Rep Power and Jerk

Jog 4 miles Trail Run

20 Minute EMOM
3 Hang Clean 180# into 3 Front Squats

Then
NFT
5 Rounds
10 Bent Over Rows
10 KB Press
10 KB High Pull

WoDs Week of 10/9/2017

Monday:
5 Minutes Banded March
5 Minutes Banded Air Squats
3x10 OHS w/ Earth Quake Bar
3x10 Behind the Neck w/ Earth Quake Bar

Tuesday:
24 Minute EMOM:
A: Dips
B: Bent Over Rows
C: Clean High Pull

Evening:
You go, I go
Run 200m
4 115# Thrusters
6 115# Hang Cleans
8 50# DB Snatch (4 per arm)
10 Box Jump Overs

Wednesday:
Lunch:
Hike Gunner

Evening:
Strength/Skill:
(1) Deadlift (10@225, 10@275, 10@315) + Bench Press (10@135, 10@145, 10@155)

Met-Con:
3 Rounds
(1) 30 Double Unders
(2) 15 KB Swings (50/70lbs.)
(3) 10 Toes to Bar
* Rest 5 minutes
3 Rounds
(4) 10 Toes to Bar
(5) 15 KB Swings
(6) 30 Double Unders

Thursday:
Lunch:
Hike Gunner

Evening:
Strength/Skill:
(1) Power Clean + Clean 5 sets, 155 - ended @ 215

Met-Con:
15-12-9
(1) Axle Bar Power Cleans (85/125lbs.)
(2) Axle Bar Thrusters


Friday:
Lunch:
Hike Gunner

Saturday:
Pre Race:
10 Minute EMOM:
A: 5 Star Jumps, 10 Hang Cleans 115#
B: 5 Burpees, 10 Push Press 115#

13.1 Mile Trail race

Afternoon:
5 Rounds
Run 400m
20 Wall Balls

Rest 4 minutes

5 Rounds
Run 200m
Do Not Drop Bar
2 Squat Cleans with 165#
2 Hang Squat Cleans 165#

Rest 4 minutes
1 Round: all weight 95# for below
15 RDLs
Run 200m
15 OHS
Run 200m
15 Push Press (not jerk)
Run 200m
15 Thruster
Run 200m
15 Hang Cleans
Run 200m
15 Power Snatch
Run 200m
5 Bear Complex

WoDs Week of 9/25/2017

Monday:
Jamerson:
Strength/Skill:
(1 )Clean + Front Squat
1+4, 2x2+3, 3+2, 2x4+1, 5+1
75% of 90% +15
Met-Con:
9-15-21
(1) Thrusters (65/95lbs.)
(2) OTB Burpees
* 8 minute time cap

Tuesday:
30 Minute EMOM
A) 10 HSPU
B) 10 T2B
C) 1 Squat Snatch, 2 OHS 140#

Wednesday:
21 Minute EMOM
A) 5 Earthquake Bar Behind Neck Press
B) 5 Earthquake Bar OHS
C) 5 Renegade Rows

Evening:
Strength/Skill:
(1) Power Clean + Push Jerk (7x5) @ 75% of 90% + 15lbs.
Met-Con:
Every 2.5 minutes for 15 minutes complete the following...
(1) 100 Meter Hill Sprint

Thursday:
Nancy


Friday:
For time
(1) 50 Wall Balls (14/20lbs.)
(2) 15 Power Cleans (95/135lbs.)
(3) 50 Wall Balls
(4) 10 Power Cleans (135/185lbs.)
(5) 50 Wall Balls
(6) 5 Power Cleans (155/225lbs.)
* 15 minute time cap

WoDs Week of 9/18/2017

Monday:
Morning:
Run 1.5 Miles

Afternoon
AMRAP 20 Minutes
Run 400m
40 DUs
40 Air Squats
10 Clapping Push ups

finisher:
3x30 55# Hip Thrusts

Tuesday:
Morning:
20 Minute EMOM:
A) 30 DUs
B) T2B Drill

Afternoon:
10-9-8-7-6-5-4-3-2-1
Thrusters (55# DB in each hand)
Run 200m

finisher:
3 Sets drop set Split Squat

Wednesday:
Morning:
EMOM 20 Minutes
Even: 6 Push Press 55# DB
Odd: 8 Split Squats per leg 70#

Lunch:
AMRAP 14 Minutes
10 Burpees
8 55# DB Deadlifts
6 55# DB Powercleans

Finisher:
70# Single Arm Thrusters 3x6

Thursday:
10-9-8-7-6-5-4-3-2-1
Push Press (55# DB in Each Hand)
Power Cleans (55# DB in Each Hand)
Run 200m

finisher:
3x30 Hip Thrusts 70#

Friday:
Morning:
EMOM 20 Minutes:
Even: Run 200m
Odd: 6 Renegade Rows 55#

Lunch:
10-10-9-9-8-8-7-7-6-6-5-5-4-4 (right arm, left arm, run)
OHS 55# DB
200m Run

Finisher:
55# DB Bent Over Row 3x10

Sunday:
60 Minute AMRAP
Run 1 Mile
Row 2K
30 Over the Rower Burpees

WoDs Week of 9/11/2017

Sunday:
2.7 mile trail jog

Monday:
Every 45 seconds for 10 rounds
6 275# BackSquats

7 rounds
Every 2 Minutes
Row 25 Calories
Max HSPU

Evening @ gym:
5 Rounds:
20 Wall Ball 30#
20 Sit-ups
20 Ring Rows

Tuesday:
3x8 Bench Press 160# w/ Bench Bar
3x8 Elevated Reverse Lunges 125#
Tabata
8 Rounds:
Jumping Lunges then
Boxing then
Kicking

Evening:
Met-Con:
21-15-9
(1) DB Renegade Rows (35/50lbs.)
(2) Double Unders x 3
* For Renegade rows start with a push-up, then do a row on the left side, a push-up, and a row on the right side = 1 rep.
* 12 minute time cap
Strength/Skill:
Squat Snatch 7x5 @ 140#

Wednesday:
30 135# Power Cleans
30 Calorie Row
Rest 3 Minutes
20 135# Power Cleans
20 Calorie Row
Rest 3 Minutes
15 135# Power Cleans
15 Calorie Row
Rest 3 Minutes
10 135# Power Cleans
10 Calorie Row

Evening:
Met-Con:
Every 3 minutes for 21 minutes:
(1) 100 Meter Hill Sprint
Strength/Skill:
Every 2 minutes for 20 minutes:
(1) 3 x Power Cleans & Push Jerks @ 180#

Thursday:
3 mile trail
3x6 75# Behind the neck Earthquake Bar Press
3x5 75# OHS w/ Earthquake Bar

Friday:
11 Rounds w/ 20# Weight Vest on trails
2 Minute Run
1 Minute Rest

Saturday:
Earthquake Bar OHS 3x10 85#
Box Around the World on Hands (for shoulder work)
Core Drills
Then
7 Mile Trail Run

WoDs Week 9/3/2017

Sunday 9/3
3 Rounds
1 Minute 45 DUs
1 Minute complete 4 155# Clusters
1 Minute 45 DUs
1 Minute complete 15 Dips
1 Minute 45 DUs
1 Minute T2B
1 Minute 45 DUs
1 Minute rest
Repeat 3 Rounds

Then
4 mile trail run

Monday:
7 Minute AMRAP
5 30# Box Jumps
3 185# Power Cleans
then
3.5 mile trail run

Tuesday:
3x6 (per leg) weighted Box Step Ups
3x12 Dips
Then
20 Minute EMOM
10 Over the Bar Burpees

Evening:
Strength/Skill:
Squat Snatch @ 80% of 90% +5lbs (8x4)
Met-Con:
3 rounds
(1) 14 KB/DB SA Overhead Walking Lunges (35/50lbs.) (L)
(2) 7 Deadlifts (180/255lbs.)
(3) 21 Toes to Bar
(4) 7 Deadlifts
(5) 14 KB/DB SA Overhead Walking Lunges (R)
* 15 minute time cap

Wednesday:
Strength/Skill:
(1) Power Clean and Push Jerk @80% of 90% +10lbs
(8x4)
Met-Con
For reps + calories in teams of 2:
(1) 0:00-5:00: Row for Calories
(2) 5:00-10:00: Farmers Walk for distance (35/50lbs.)
(3)10:00-15:00 Burpees to rig (6" above max reach)
*share work as needed

Evening (yes a repeat of above, I rarely do this):
Strength/Skill:
(1) Power Clean and Push Jerk @80% of 90% +10lbs
(8x4)
Met-Con
For reps + calories in teams of 2:
(1) 0:00-5:00: Row for Calories
(2) 5:00-10:00: Farmers Walk for distance (35/50lbs.)
(3)10:00-15:00 Burpees to rig (6" above max reach)
*share work as needed

Thursday:
4 Rounds
800m Run
40 30# Wall Balls

Evening:
TBD

Friday:
Trail Run

Saturday:
Local Event
All WoDs are Partner WoDs
WoD 1:
Every minute on the minute for 8 minutes complete the following:
Even minutes: Each partner attempts a 1-rep-max Bench Press
Odd minutes: Max Rep Alternating Pistol Squats

WoD 2:
10-9-8-7-6-5-4-3-2-1
Dumbbdell Thrusters 50#
Both Athletes sprint 100 meters after each round

WoD 3:
Minutes 1 - 3:
Max Rep Pull-Ups/Toes to Bar/Bar Muscle-Ups
*Pull Ups = 1 Point, Toes to Bar = 3 Points, Bar Muscle-Ups = 5 Points
Minutes 4-6:
Max Rep Axle Bar Hang Power Cleans 125#
If Bar touches the ground, then do 25 DUs
Minutes 7-9:
Max Rep Pull-Ups/Toes to Bar/Bar Muscle-Ups

Post WoD 2 mile trail run, 2 mile hike

WoDs week 8/14/2017

Monday:
Met-Con:
For time
(1) 30 Box Jumps 30"
(2) 50 Wall Balls 20#
(3) 70 KB Swings 70#
* 10 minute time cap
Strength/Skill:
(1) Squat Clean and Front Squat @215#
3x1+2
4x2+1
3x3+0

Tuesday:
21 Thrusters @ 95#
Run 400m
Rest 3 Minutes
15 Thrusters @ 115#
Run 400m
Rest 3 Minutes
9 Thrusters @ 135#
Run 400m
Rest 3 Minutes
6 Thrusters @ 155#
Run 400m
Rest 3 Minutes
3 Thrusters @ 185#
Run 400m

Then
Snatch Practice @ 135#

Wednesday:
Met-Con:
0:00-5:00
(1) Sprint 600 Meters
(2) Max Bench Press 135#
5:00-7:00
Rest
7:00-12:00
(3) Sprint 600 Meters
(4) Max Axle Bar Hang Cleans 125#

Strength/Skill:
(1) Power Clean and Push Jerk @175# (10x3)

Thursday:
EMOM 20 Minutes:
3 155# Thrusters

WoDs Week 8/7/2017

Monday:
Jamerson:
Met-Con:
21-15-9
DB/KB Thrusters (35/50lbs.)
9-15-21
Deadlifts (155/225lbs.)
* 8 minute time cap

Strength/Skill:
Squat Clean + Front Squat @ 210
4x1+4

Tuesday:
4 Rounds NFT
10 Strict Dips
10 Coassack Squat @ 50#
Then
EMOM 19 Rounds
2 @ 225 Squat CLean

Jamerson:
Met-Con:
10 Minute AMRAP
(1) 8 Overhead Squats (65/95lbs.)
(2) 8 OTB Burpees
(3) 8 Toes to Bar
Strength/Skill:
(1) Snatch 8x4 @ 80% of 90%
(2) Snatch Pull 3x3
(3) Snatch Deadlift 3x3

Wednesday:
30 Minute AMRAP
10 55# DB Thrusters
Run 200m
10 55# DB Push Press
Run 200m
10 55# DB Power Cleans
Run 200m
10 55# DB Deadlifts
Run 200m
10 55# OHS (single arm, 5 per arm)
Run 200m
10 55# DB Elevated Reverse Lunge
Run 400m
Repeat until 30 minute marker

Thursday:
EMOM 16 Minutes
3 Hang Power Cleans + Push Jerk @ 165#
3 30" box jump

Jamerson:
Met-Con:
3 Rounds
(1) 20 Alternating KB/DB Snatches (35/50lbs.)
(2) 10 Single Arm Front Rack Walking Lunge (R)
(3) 10 Single Arm Front Rack Walking Lunge (L)
(4) Run 300 Meters
* 12 minute time cap
Strength/Skill:
(1) Power Snatch 8x4 @ 80% of 90%
(2) Muscle Snatch 5x3
(3) Snatch Push Press 5x5
(4) Snatch Balance 5x3

Friday:
1 RFT
W/ 20# Weight Vest
Run 1 Mile
10 55# DB OHS (10 per arm, 20 total)
15 55# DB Thrusters
20 55# DB Push Press
25 55# DB Power Clean
Run 800m
10 55# DB Snatch (10 per arm, 20 total)
15 55# Thrusters
20 55# Squat Cleans
25 55# Deadlifts
Run 400m
15 55# Thrusters

Evening:
Trail Run

Saturday:
Jamerson:
Strength/Skill:
Work up to a heavy single
(1) Snatch
(2) Clean and Jerk
Met-Con:
In teams of 4
For time
(1) 60 Handstand Push-ups
(2) Run to Hexham Drive and back (as a group)
(3) 80 Ground to Overhead (95/135lbs.)

WoDs Week 7/31/2017

Monday:
5 Rounds NFT
Prowler Push
25 T2B
12 DB Push Ups
10 HSPU

Met-Con:
1 RFT
49 Calorie Row
35 Wall Balls (14/20lbs.)
21 Chest to Bar Pull-ups
* 8 minute time cap
Strength/Skill:
Squat Clean + Front Squat @ 205#
1+5
2+3
2+3
3+2
4+1
4+1
5+0

Tuesday:
5 RFT
400m Run
7 70# Left Arm Thruster
7 70# Right Arm Thruster
2 115# Power Snatch
7 115# Behind Neck Push Press

Met-Con:
7 minute AMRAP
(1) 7 Ring Dips
(2) 7 Deadlifts (80/115lbs.)
Strength/Skill:
(1) Snatch (75% of 90%) 7x5
(2) Snatch Pull 3x3
(3) Snatch Grip Deadlift 3x3

Wednesday:
4 Rounds with 21# Weight Vest
(1) Run 400 Meters
(2) 24 Squats
(3) 12 Burpee Box Jump Overs 24"
* 15 minute cap

HSPU Drills after

Thursday:
Trail Run 2.5 miles

Met-Con:
3 Rounds
(1) 21 Unbroken Double Unders
(2) 14 Alternating DB/KB Snatches (35/50lbs.)
(3) 7 Chin-ups
* 9 minute time cap
Strength/Skill:
(1) Power Snatch 7x5 60 seconds rest
(2) Snatch Push Press 3x3
(3) OHS 3x3

Friday:
Trail Run 4 miles
TBD

Saturday:
TBD