4.5

Oly Strength
1A. Power Snatch 3 x 4 @ 65%.                                   Rest 60 sec
1B. Power Clean and Jerk 3 x 4 @ 65% (of PC)          Rest 90 sec
       If you feel good with your lifts, choose one of them and go for a one rep at
          90%, rest as needed.
2. Snatch High Pulls 3 x 2 @ 70%,  2 x 3 @ 75%.       Rest 90 sec

Hill Day

   1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across)      45 seconds rest
   1B. Back Lunge Pistol    4 x 10                                                        60 seconds rest

            rest 5 minutes

   2. 4 x 40 full speed uphill sprints (race someone)                             60 seconds rest

            rest as needed
   3. Squat Hop then Broad Jump 100 meters (not for time)

                                 A Hill Rectangle is 3/4 speed sprint uphill 40 meters, 

                                 jog across hill 10 meters, jog downhill 40 meters,

                                 sprint back to the start, rest 45 seconds

                                 

                                  For sq hop broad jumps, do a squat hop before every broad

                                  jump. As you land from the squat hop, recoil out of the bottom 

                                  for an explosive broad jump.

WOD

   Class WOD

Dolf travel WOD

AMRAP in 10 min:

  2 HSPU

  4 Burpees

  6 Back Lunge/Pistols (3 each leg)

  12 Double Unders

        A Back Lunge/Pistol is: 

          Step back with right leg into a lunge, right knee touches

           the ground, then step up to both feet and do a pistol 

            with/on your left leg.

4.4

Oly strength

1. Jerk 3 x 5 @ 70
2A. Push Press 5 x 2 @ 75%, 4 x 2 @ 80%
2B. Snatch high pull 5 x 2 @ 70%, 5 x 2 @ 75%

Strength (Back/Front Squat) (30 Minutes)
Back Squat 90 sec rest
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%

Front Squat 90 sec rest
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 70%

WOD

Class WOD

Extras

Drew 

1. 3 x 5 Strict HSPU on parallettes       60 sec rest

2. 3 x max time hand stand holds on parallettes.  90 sec rest

3. 10 x 3 @ 80% Bench Press

Brad

1. Accumulate 1 min L-Sit on parallette
2. Accumulate 1 min L-Sit on rings (get a judge to keep you above 70 degrees)
3. 5 minutes of Front Lever work: from tuck, straighten leg to max position and   

                    hold, alternate legs

4.3

Oly Strength (Snatch)
1A.  Block Snatch at Knee, 3 x 5 @ 70%
1B.  Deficit Snatch Pull from 2 Inch Riser, 3 x 4 @ 90%
2.     1 Heaving Snatch Balance + 2 Overhead Squats, 4 x 1+2 @ 65% of OHS Max

Grunt Work WOD
Not for time, but with as little rest as possible.
4 Rounds:
4 Tire Flips
50M Prowler Push
50M Sled Pull Backwards

10 Minutes of Tour de Stade
Google 'Tour de Stade". It literally means you run on every step in a stadium. All I want you to do is 10 minutes of stair work. This can be a "Fight for Air" type stair climb or a stadium. Stairs can go up or down. Just keep moving on stairs for 10 minutes.

WOD:
Class WOD

DOLF:
Travel WOD.
"Max Effort Gut Check"
12 Minute
5 Minutes of Push Ups
2 Minute Rest
5 Minute Air Squat
*For the first five minutes, begin with one set of max effort push ups. You may rest during the set in a plank position, but if you rest in any other position that set is over. In as few sets as possible, continue doing max effort push ups throughout the five minutes. If you rest longer than 10 seconds between sets then you are done with push ups even if your five minutes has not expired. The goal is to last the full five minutes and complete as many reps as possible. Even if you have to go to singles....keep going.  When the five minutes is over, rest two minutes. Repeat the same way with squats.

4.2

Strength (30 Minutes)

Incline Bench
10 x 3 @ 84%  Rest 90 sec.
                Lower weight at normal speed, explosive reps off chest.


Speed (30 Minutes)

Starts
5 meters x 7, Rest 10-20 sec
10 meters x 5, Rest 20 sec
20 meters x 3, Rest 25 sec
40 meteres x 2, Rest 30 sec
5 min rest

Shuttles
4 sets of the following with 1 min rest in between:
      For Time:
      10 x 2
      15 x 2
      20 x 2
Set up cones at 0, 10, 15 and 20 yards. Run from start to 10 and back, then 15 and back then to 20 and back. Time stops when you cross the start line. Rest 5 min.

In and Out
1500m of sprint 100m, jog 200m.

WOD
Class WOD

Weaknesses:
Brad
1A. 3 x 15 L Sit Ring Dips
1B.  3 x 5 Hammer Ring Push Up Complex

Drew
1A.  3 x ME Kipping HSPU, 60 sec rest
1B.  3 x 5 Hammer Ring Push Up Complex

4.1

Oly Strength (30 Minutes)

1A.  Block Clean from Knee 3 x 5 @ 70%
1B.  Clean Pull on 2" riser 3 x 4 @ 90%
2.     Stiff Leg Deadlift 5 x 3 @ 60% of Back Squat


Strength (Back/Front Squat) (30 Minutes)

Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%

Front Squat
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x 5 @ 85%

WOD

Class WOD

3.5

Oly Strength

1.     Power Snatch 3 @ 65%, 3 x 2 @ 70%, 3 @ 75%
2A.  Power Clean 3 @ 65%, 3 x 2 @ 70%, 3 @ 75%
2B.  Power Jerk 3 @ 65%, 3 x 2 @ 70%, 3 @ 75%
3.     Snatch High Pull 5 x 3 @ 75%


Hill Day

1A.  4 Hill Rectangles (40-50 M uphill, 10-15 M across)
1B.  Broad Jump 4 x 6 Attempts
        Rest 5 Minutes
2.     5 x 3 Full Speed Up Hill Sprints
3.     Lunge 100 M with sandbag (Heavy As Possible)

                         A Hill Rectangle is 3/4 speed uphill 40M,
                         jog across hill 10 meters, jog downhill 40          
                         meters, sprint back to the start, rest 45 seconds.

WOD
Class WOD or Jackie.

3.4

Oly Strength (30 min)
1. Jerk behind the neck -  3 x 3 @  75%, 3 x 2 @ 80%                         90 sec rest
2. Push Press -  1 x 5 @ 75%, 5 x 2 @ 80%, 1 x 5 @ 80%                   90 sec rest
3. Jerk dip squat - 5 x 3 @ 85% (of jerk)                            90 sec rest

Strength (30 min)
Back Squat
1x10 @ 60%, 1x10 @ 65%, 1x8 @ 70%, 1x8 @ 75%.      Rest 90 sec to 2 min
Front Squat
1x5 @ 70%, 1x5 @ 75%, 1x5 @ 80%, 1x5 @ 85%.         90 sec rest

3.4 WOD (20min)
OC Throwdown WOD 3
                    AMRAP in 20 minutes
                    4/3 muscle up
                    6 OHS @ 135/95#

                    9 T2B
 If you are not doing the throwdown series, I suggest you end this wod at 10-12 minutes. If you are doing the throwdown, find two people who aren't and ask them to stagger and help you pace. Shoot for 14 round +/- 2 rounds, so...12-16 rounds.

Extras

Drew
(After Oly Strength) Rest 5 minutes then do:
1. 4x5 strict deficit HSPU with 60 seconds rest

2. Shoulder Press 10 x 2 @ 80% with 90 seconds rest


Brad 
(After Oly Strength) Rest 5 mins then do:
1. Accumulate 1 min L-Sit on parallette
2. 3 x 10  ring dips in L-sit position
3. 5 minutes of Front Lever work. From the "tuck" position, straighten your right 

       leg to just before failure and hold that position. Repeat this with your left leg.

3.3

Oly Strength - Snatch (30 Minutes)

1A. Mid Thigh Snatch (from blocks). 3 x 5 @ 70%.                     Rest 90 Sec.
1B. Heavy Snatch Pulls. 3 x 3 @ 115%                                        Rest 90 Sec.
2.    Overhead Squat. 3 x 5 @ 70%.                                              Rest 90 Sec.

Grunt Work (15 Minutes)

1. Sled Pulls, slow and heavy. 3 x Front, 3 x Back, 2 x Straight Leg Hamstring Walk.
2. Prowler Push. 4 x 50M

Straight Leg Hamstring Walks - to do these handles are free (no belt). Face away from the sled and with both hands lean forward and hold handles between your legs. Walk forward while bent over holding handles and low as possible. Do not round your back. Weight may need to be lighter for these.

For both sled pulls and prowler pushes, choose a weight that is heavy and challenging. Do these without stopping.

Stairs (15 Minutes)

1A. 3 flights up, fast feet down x 6. Foot on each step.
1B. 3 flights up, fast feet down x 6. Every other step.

1 flight = 10 to 12 stairs.

WOD:
Class WOD.

3.2

Strength (Incline Bench) (30 minutes)

Incline Bench
10 x 3 @ 81%. 90 sec rest.

                                      Lower the weight at normal speed, explosive reps off chest.

Speed (30 minutes)
Starts
5 meters x 7. Rest 10 - 20 sec.
10 meters x 5. Rest 20 sec.
20 meters x 3. Rest 25 sec.
40 meters x 2. Rest 30 sec.
5 min rest

Ladders
2 @ 3/4 speed each with two minutes rest in between.
Entire ladder is: 10 meter shuttle, 20 meter shuttle, 40 meter shuttle, 80 meter shuttle, 100 meter shuttle.
5 min rest

Sprints
200m x 3. 2 min rest.
Run these as close to 100% while still leaving gas in the tank for all five sprints.

Lunge

Backward lunge 100 meters

Goat/Weakness (15 minutes)

Brad 
   5 mins rest
                On bar dip station:
                4 sets of: 3 bar dips and then max L-sit hold without coming off bar. 
                Rest as necessary between sets
                Accumulate at least 60 seconds  
                              If possible, do dips in L-sit position
              
Drew/Jo
     5 mins rest
     1A. 3 x ME Kipping parallette HSPU.                           60 sec rest.
     1B. 3 x 5 Hammer ring push up complex                         90 sec rest
   
           If you didn't see the complex, ask Bryan about it. Had a video but i could not get it to upload. 
           It should be 5 Ring Push ups and 5 single arm out to each side.

Class WOD

3.1

Oly Strength (Clean) (30 minutes)

1A. Clean Pulls w/ straps  3 x 3 @ 115%                                                             90 sec rest.

1B.. Mid thigh (hang) clean 3 x 5 @ 70% .                                                           90 sec rest.

2. Stiff leg deadlift 1 x 5 @ 65% (of BS 1RM), 5 x 3 @ 70% (of BS 1 RM)         90 sec rest.

Strength (Back/Front Squat) (30 minutes)

Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%
                     60 to 90 sec rest between all sets.
Front Squat
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%

1 x 5 @ 80%
                      60 to 90 sec rest between all sets.

WOD

               Class WOD

2.6

Drew

10 Minute AMRAP Ladder
     HSPU
     OHS (135/83)
     Over the Box Jump (24"/20")
              

                  Example: 1 HSPU-1OHS-1BJ, 2-2-2, 3-3-3, 4-4-4, etc.

2.5

Oly Strength (45)

     Snatch - 3 x 3 @ 75%,  2 x 2 @ 80%
     Clean & Jerk - 3 x 2 @ 75%, 2 x 2 @80%
     Snatch High-Pull - 1 x 3 @ 70%, 3 x 2 @ 75%

Hill Day

   1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across)      45 seconds rest
   1B. Back Lunge Pistol    4 x 10                                                        60 seconds rest

            rest 5 minutes

   2. 6 x 40 full speed uphill sprints (race someone)                             60 seconds rest

            rest as needed
   3. Broad Jump 100 meters (not for time)

                                 A Hill Rectangle is 3/4 speed sprint uphill 40 meters, 

                                 jog across hill 10 meters, jog downhill 40 meters,

                                 sprint back to the start, rest 45 seconds

WOD

   Class WOD

2.4

Oly Strength (30 min)
1. Jerk behind the neck -  3 x 5  @  75%                             90 sec rest
2. Push Press -  5 x 2 @ 75%, 5 x 2 @ 80%                       90 sec rest
3. Jerk dip squat - 5 x 3 @ 85% (of jerk)                            90 sec rest

Strength (30 min)
Back Squat
1x10 @ 60%, 1x8 @ 70%, 1x8 @ 75%, 1x8 @ 80%.      Rest 90 sec to 2 min
Front Squat
1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70%.         90 sec rest

1.4 WOD (5 min)
OC Throwdown WOD 2
                    AMRAP in 5 minutes
                    30 Squat Clean and Jerk 155#/105#
                    30 Bar Facing Burpees


Extras

Drew/Jo
(After Oly Strength) Rest 5 minutes then do:
4x5 strict HSPU with 60 seconds rest


Brad 
(After Oly Strength) Rest 5 mins then do:
1. Accumulate 1 min L-Sit on parallette
2. Accumulate 1 min L-Sit on rings (get a judge to keep you above 70 degrees, try for 90)
3. 5 minutes of Front Lever work

        Watch this video for help with the front lever. Turn it off before you get to the
        "Lat pulls with lastics" portion. Most of the video is pretty good.

2.3

Oly Strength - Snatch (30 Minutes)
1A.  Mid Thigh (block or hang) Snatch  3 x 2 @ 65%, 3 x 3 @ 70%.               Rest 90 sec.
1B.  Overhead Squat. 3 x 2 @  65%, 3 x 3 @ 70%.                                           Rest 90 sec.

2.     Heavy Snatch Pulls  1 x 3 @ 105%, 3 x 2 @ 115%                                   Rest 90 sec.

Grunt Work (15 Minutes)
                 (Heavier than last week)
1. Sled Pulls. Slow and heavy. 4 x Front, 4 x Backwards.               Rest 60-90 sec.
2. Prowler Push.  High handles 3 x 50 M, low handles 2 x 50M.    Rest 60 sec.

 Thread a weight belt through the sled straps...then put the belt on. Hamstrings!

Stairs (15 Minutes)
1A.  3 flights up, fast feet down x 8. Foot on each step.
1B.  3 flights up, fast feet down x 8. Every other step.

            Rest as needed.

Competitor Mini WOD  (8 minute time cap)

FLIPPIN PISTOL WHIPPED (FPW)
          3 Rounds For Time

             5 Tire Flips

             10 Lunge/pistols

                               Each leg is one rep.

Ok... so, I think I invented a new movement. I haven't decided on a good name for it. I am open to suggestions though. "Do it" and then you can give me your name ideas. Try to think of what to call it right after you finish this WOD. Start the movement with a back lunge( step back with your right leg), then stand back up onto your left foot and do a left leg pistol. Then switch legs. Good luck. If you don't do the mini WOD, at least try a few of these. Don't hurt yourself.

Your legs might be sad if you do ALL of this in one day. Choose to do the competitor WOD ONLY if you do not have a chance to do the stairs. If you have a chance to do the stairs today, push the WOD to later this week. Jo, do Oly Strength and the WOD we talked about.

2.2

Strength (Incline Bench) (30 minutes)

Incline Bench
10 x 3 @ 78%. 90 sec rest.

                                      Lower the weight at normal speed, explosive reps off chest.

Goat/Weakness (15 minutes)

Brad 
   5 mins rest
     Ginny says that today I have to type "Crushed It" on the site.
       So you get to do this:

                 Accumulate a total of 2 mins of L-sit hold
                 Yell "Crushed It"
                                Time only counts if your feet are held at parallell.
                                "Do it" games standard with plates                    
                                under your feet.

Drew/Jo
     5 mins rest
     1A. 3 x ME Kipping Deficit HSPU.                           60 sec rest.
     1B. 3 x 7 DB shoulder press 70#/40# (or HAP)        90 sec rest
   
          Deficit HSPU should be AT LEAST two 45# plates with an Ab mat in between.

Speed (30 minutes)
                       Try your best to do all of this with someone who will push you
Starts
5 meters x 10. Rest 10 - 20 sec.
10 meters x 6. Rest 20 sec.
20 meters x 4. Rest 25 sec.
40 meters x 3. Rest 30 sec.
5 min rest

Shuttles
   3 sets of:the following with 1 minute rest in between:
           For Time:
             10 x 2
             15 x 2
             20 x 2
Set up  cones at 0, 10, 15, and 20 yards. Run from start to 10 and back, then to 15 and back then to 20 and back. Time stops when you cross the start line. Rest 5 mins.

In & Out
     5 continuos rounds of:
100 meter jog
100 meter sprint

2.1

Oly Strength (Clean) (30 minutes)

1A. Clean Pulls w/ straps 1 x 3 @ 110%, 3 x 2 @ 115%       90 sec rest.
1B. Stiff leg deadlift 65% of back squat 1RM, 5 x 3.              90 sec rest.
                             Rest  5 min
2. Mid thigh (hang) clean 3 x 2 @ 65%, 3 x 3 @ 70% .         90 sec rest.

Strength (Back/Front Squat) (30 minutes)

     Back Squat
       1 x 10 @ 60%
       1 x 8 @ 65%
       1 x 6 @ 70%
       1 x 6 @  75%
       1 x 6 @ 80%

     Front Squat
       1 x 5 @ 60%
       1 x 5 @ 70%
       2 x 5 @ 75%

60 to 90 sec rest between all sets.

Again, to the Kristens ( and everybody else for that matter):
Last cycle (before I accidentally became a blogger) I tried to keep all of this 30 minutes or less. Some of you need more work on Oly and less on squatting. And Brad, for some of you it is the opposite. This is here to supplement what you are already doing in class. If you need to leave something out because it is too much, that is perfectly fine. These should only take an hour. Back squat and front squat will be day 1 and 4. If you need to leave something out, i suggest you only back squat day 1 and you only front squat day 4.

Competitors:
Try to be at the gym for a class wod together at least one or two days a week so you can push each other. I will try to post competition type Wods at least once a week.

This is week 2 of the explosive/speed strength cycle. If you have a skill weakness that you would like me to weave into the programming, let me know. Otherwise...Do It... Open the trunk... Do It.

1.5

Oly Strength

1.    Power Snatch 65%, 3 x 4
2A. Power Clean 65%, 3 x 4
2B. Power Jerk 65%, 3 x 4
3.   Snatch High Pull 70%, 5 x3

Speed
    Hill Day
     1. 6 Hill Rectangles (40-50 meters uphill, 10-15 meters across)  45 seconds rest

                 one Hill Rectangle is 3/4 speed  sprint uphill 40 meters, jog across hill 10 meters, jog downhill 40
                  meters, sprint back to the start, rest 45 seconds

     2.  6 x 40 full speed uphill sprints (race someone), rest as needed (90 to 120 seconds)  

     3. Lunge with a heavy sandbag for 100 meters, not for time
             


Grunt Work
So... I love Outlaw's WOD today, so that is the Grunt Work. Do at your leisure (or as 1.6...Jo)
    4 rounds for time of:
        5 Back Squats @ 250/165#
        10 KB Push Press @ 24/16kg (1 KB each hand)
         150′ Prowler Shuttle Push @ 2 45lb plates/ 1 45lb plate

The Prowler Shuttle Push should be performed using the high handles to push 75′ down, and the low handles to push 75′ back. The Prowler weights displayed are including the weight of the Prowler. 

1.4

   Oly Strength (30 min)
          1. Jerk behind the neck - 70% x 3 x 5         90 sec rest
          2. Push Press - 75% x 5 x 4                         90 sec rest
          3. Jerk dip squat - 80% (of jerk) x 5 x 3.      90 sec rest
   Drew 
       Rest 5 minutes then do:
                4x5 strict HSPU to parallettes with 60 seconds rest

   Strength (30 min)
      Back Squat
        1x10 @ 60%, 1x8 @ 65%, 1x8 @ 70%, 1x8 @ 75%.    Rest 90 sec to 2 min
      Front Squat
         1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70%.     90 sec rest

1.4 WOD (10 min)

        OC Throwdown WOD 1
          10 minute AMRAP
            15 Ground to Shoulder (95# Men/65# Women)
            30 Double Unders

   Kristen(s), if either of you are following, I would recommend that you do only back squats on day 1 and only front squats on day 4. It will be less time consuming and allow you to focus more on oly lifts (KR) and sprint/stair/hill work (KD).
           

1.3

Oly Strength - Snatch (30 Minutes)

1A. Mid Thigh (block or hang) Snatch. 65%, 3 x 5. Rest 90 sec.
1B. Heavy Snatch Pulls. 105%, 3 x 3. Rest 90 sec.
2.   Overhead Squat. 65%, 3 x 5. Rest 90 sec.

Grunt Work (15 Minutes)

1. Sled Pulls. Slow and heavy. 4 x Front, 4 x Backwards.
2. Prowler Push. 4 x 50 M. Rest 60 sec.

Sled pulls should focus on utilizing the hamstrings. Watch this video first so you know exactly what I mean

Stairs (15 Minute)
1. 3 flights up, fast feet down x 8. Foot on each step.
2. 3 flights up, fast feet down x 8. Every other step.

First Two Days

I only have time to post the first two days tonight. Much, much more to come. These will be in a format of week.day. Day one of week one will be 1.1. It doesn't matter what day you work out. Three on, one off, two on, one off will probably be best. Unfortunately the extra strength will take an hour, not all of it is for everybody so if you are struggling to get it all done leave out what you think you are strongest in or ask me what I think you should do. I hope this is helpful.

1.1

Oly Strength (Clean) (30 minutes)

1A. Mid thigh (block or hang) clean 65%, 3 x 5. 90 sec rest.
1B. Clean Pulls w/ straps 110%, 3 x 3. 90 sec rest.
2.    Stiff leg deadlift 60% of back squat 1RM, 5 x 3. 90 sec rest.

Strength (Back/Front Squat) (30 minutes)

Back Squat, 1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 75%, 1 x 4 @ 80%
Front Squat, 1 x 5 @ 60%, 3 x 5 @ 70%
60 to 90 sec rest between all sets.

1.2

Strength (Incline Bench) (30 minutes)

Incline Bench, 10 x 3 @ 75%. 90 sec rest.
   Lower the weight at normal speed, explosive reps off chest.

Drew
3 x ME Kipping HSPU. 120 sec rest.

Speed (30 minutes)

Starts
5 meters x 10. Rest 10 - 20 sec.
10 meters x 6. Rest 20 sec.
20 meters x 4. Rest 25 sec.
40 meters x 3. Rest 30 sec.
5 min rest

Ladders
2 @ 3/4 speed each with two minutes rest in between.
Entire ladder is: 10 meter shuttle, 20 meter shuttle, 40 meter shuttle, 80 meter shuttle, 100 meter shuttle.
5 min rest

Sprints
100m x 5. 1 min rest.
Run these as close to 100% while still leaving gas in the tank for all five sprints.