Thursday 8.1.13

A) For Time:
     50- Double Unders
     25-Deadlifts (95/65)
     50- Double Unders
     25- Thrusters (95/65)
     50- Double Unders
     25- Overhead Squat (95/65)
     50- Double Unders
     400mRun

B) Recovery/Mobility
 


   
   

Wednesday 7.31.13

A) Power Clean

    *12 min. to establish 1RM

B) Climb the ladder for 10 min.

     Power Clean@ 75% of (A)

     Kettlebell Swing (55/35)

     * 1:5 Ex.- Rd1- 1 clean, 5 KB, Rd2- 2-clean, 10- KB, Rd3- 3-clean, 15-KB etc...

C) Tabata

     *TBD

     

Tuesday 7.30.13

A) Back Squat
     5-4-3-2-1
   *20 min. Cap
   *Working up to 1 rep at 90% of your 1RM

B) Every 4 min. for 20min.
     Run 400m

C) Recovery/Mobility

Monday 7.29.13

A)  Snatch

    *12 min to find 1RM

B) 3 rds

    40- double unders

    20- Toe2Bar

    10- hang power snatch (115/85)

C) Recovery/Mobility

Saturday 7.27.13-- OPEN GYM

Remember guys this is your time!  Take this opportunity to work on any movements you feel are weak or a problem for you.  The following are suggestions for workouts that flow with the current program, but are not required for you to complete during open gym.  Competitors WOD and Non Competitors are posted.

For those of you planning on competing in the Throwdown August 3rd in Ruston, the following is a program that will prepare you for some of the movements we can expect to see.  Try not to scale any movement or weight.

COMPETITORS

8 min. to establish 1RM Clean and Jerk

---Rest 8-10min.

For Time:  (From The Outlaw Way)

800mRun
15-Toe2Bar
20-KB Swing (70/53)
400mRun
20-Toe2Bar
25-KB swing
200mRun
25-Toe2Bar
30-KB swing

NON-Competitors 

"Karen"
For Time:
150- Wall Balls (20/14)

OLY WORK
Front Squat
10 RM
3RM
*After proper warm-up load the bar with what you think your 10 rep max should be.  Rest as needed if performing multiple attempts.  After the 10RM, rest, increase the weight and take no more than 3 attempts at a 3RM.

5 sets as heavy as possible of:
Hang Squat Clean+ Squat Clean+ Jerk
*Rest 2-3min. b/t attempts

Accessory work:
3 sets:
25-Back extensions
20-Kettlebell Swings (heavy as possible)
10- Strict Chin Ups
*These are Giant sets, so rest as needed between sets but once you start a set move through it quickly.

Friday 7.26.13

A) 8 rds (30 sec each station, for max reps)

     Box Jump (24/20)

     Rest 

     DB Snatch (55/35)

     Rest 

     Situps

     Rest 

B) 3 quality rounds                                             

    8- Push Press                                                   

    30 sec. Handstand Hold                                   

    12- Weighted Back Extension                           

   COMPETITORS: 3 rds
12- Kettlebell Snatch  (6 each arm)
30- Double Unders
12- Chest2Bar or Toe2bar whichever your weaker at

C) Mobility 

Thursday 7.25.13

A) Every 90 sec. for 8 min. (Total 5 sets)
    Power Clean + 2- Push Jerk
    *Heavy as Possible

B) AMRAP 15
    16- Air Squat
    50yd farmers walk
     8- Burpee over Stack
    50yd farmers walk

C) Recovery/Mobility

Wednesday 7.24.13

A) Goat Work
     *15min. to work a skill

B) "Fran"
     21-15-9
     Thrusters
     Pullups

C) 3 quality rounds
    10-Toe2Bar
    10-Dips (advanced-Rings)
    10-Band Pull Apart
   

Tuesday 7.23.13

A) EMOM 10

     3-Deadlift 

    *Heavy as possible

    

B) "Annie"

     50-40-30-20-10

     Double Unders 

     Situps

C) Calorie Burn

     2 min. Max Cal Row

Monday 7.22.13

A) Bench Press

    *15 min to find 3RM

B) AMRAP 8

    Squat Clean (165/115)

C) Recovery/Mobility 

Saturday 7.20.13 OPEN GYM

Remember guys this is your time!  Take this opportunity to work on any movements you feel are weak or a problem for you.  The following are suggestions for workouts that flow with the current program, but are not required for you to complete during open gym.  Competitors WOD and Non Competitors are posted.

For those of you planning on competing in the Throwdown August 3rd in Ruston, the following is a program that will prepare you for some of the movements we can expect to see.  Try not to scale any movement or weight.  

COMPETITORS 

After proper warm up and mobility complete the following:

A) 8 min. to find a 1RM Snatch

     

        -Rest 5 min.

B) Climb the Ladder for 8 min. as high as you can get 

     1- Deadlift (275/185)

     2- Toe2Bar

     2-Deadlift 

     4- Toe2Bar

     3-Deads

     6-Toe2Bar

    ................10- Deads

                     20-Toe2Bar

  

           -Rest 10min.

C) Double Unders

     *Max reps in 4 min.

***If you complete all the work, and still feel good practice your Chest to Bar pullups and KBS

NON-COMPETITORS

"Helen"

3rds 

400mRun

21-Kettlbell Swings (53/35)

12-Pullups

OLY WORK

A) Back Squat (Rest 2 min. b/t sets)

     1x10@65%

     2x8@70%

     1x6@80%

B) Hang Squat Snatch (%ages are of your max Full Snatch, Rest as needed)

     1x5@65%

     2x3@70%

     5x1@85%

C) EMOM 8

     Power Snatch

     3@ 70%

Friday 7.19.13

A) EMOM 8
     Power Clean+Hang Squat Clean+Jerk
     *Heavy as possible with perfect form

B) 4 rds
    25- Push Press (115/75)
   400mRun

C)Recovery

Thursday 7.18.13

A)  Goat Work
     *15 min. to work a skill
     * Handstand Pushups, Pullups and Pistols are recommended

B) With A Partner
     AMRAP 15
       9- Kettlebell Swings----Advanced KBS
       6- Goblet squats
       3- Burpees
*1 partner works through the entire round then switch

C) Recovery/Mobility

Wednesday 7.17.13

A) EMOM 8
     Power Snatch + Hang Squat Snatch + OHS

B) Open WOD 11.1
     AMRAP 10

     30- Double Unders

     15-Power Snatch (75/55) 

C) Tabata

   *TBD     

Tuesday 7.16.13

A)  For Time:
     1000m Row
     50- Deadlift (185/135)
     1 mile Run

B) Handstand Push up/ Hand release push up
     * 5min. Max Reps

C) Recovery/Mobility

Monday 7.15.13

A) For time:

    30- hang squat cleans (115/75)

    30- sit-ups

    30- push press (115/75)

    30- pull-ups 

    30- back squat (115/75)

    30- burpees 

    

B) 3 quality rounds

    15- banded good morning 

      Rest 60 sec

    20- db waking lunges 

       Rest 60 sec. 

    * heavy as possible 

C) Mobility 

    

Saturday 7.13.13- OPEN GYM

Open Gym

*Feel free to work on anything you need to.  Make up a WOD you missed previously during the week or do the WOD written up.
*Have FUN!

 WOD
For Time:
30- thrusters (95/65)
30-Box Jumps (24/20")
20- thrusters
20- box jumps
10-thrusters
10- box jumps

OLY workout
-EMOM 10
Front Squat x 3@ 65-70%
-4 sets
Squat Clean x 2 + 1 Jerk
  *Rest 2 min. Go heavy as possible. Touch and GO cleans

For time:
60- Toe2Bar
*Each time you come off the bar, 5-burpee penalty, performed immediately

Friday 7.12.13

A)  Split Jerk
     *12 min. to find the heaviest 1 rep for the day
     *Doesn't have to be a PR attempt, but if your feeling good go for it!
     *Compare to PREVIOUS 

B)  For Time:
      21-18-15-12-9-6-3
      Pistols
      Pullups

C) Recovery/Mobility

Thursday 7.11.13

A) Calorie Row

     *2min. Max

B) 21-15-9

     Deadlift (225/185)

    *400m Run between each set

C) 3 quality sets

     8- Bent over row

     Rest 60 sec.

     8- Push Press

     Rest 60 sec.

     8- Weighted Pullups/ Dips (whichever your weaker in)

     Rest 60 sec.

     

Wednesday 7.10.13

A) Goat Work
     *15 min. to work a gymnastics skill
     *No one has done handstand walks yet.

B)  4 sets:
     Tire Drag 100meters
     30- Kettlebell Swings (55/35)
     10- Toe2Bar
     Rest 3 min.

C) Recovery/Mobility

Tuesday 7.9.13

A) Power Clean

     *12 min. to work to a heavy 1 Rep.

     *Doesn't have to be a PR attempt but if you feel good go for it!

B) 3 rounds for time:

    8-Power Cleans@75% from (A)

   16- Wall Balls (20/14#)

   32- Situps

C) Recovery/Mobility

Monday 7.8.13

A) EMOM 8

    2 Power Snatch+ 1 Overhead Squat

    *Work up to something heavy

B) "Nancy"

      5rds

     400m Run

     15- OHS (95/65)

C)  For Time: 

    500m Row

Friday 7.5.13

In teams of 4 accumulate max reps:

AMRAP 20

250 m Row (no score)

Toe2Bar (reps)

Dumbbell Snatch (55/35) (alternate arms, reps)

Box Jumps (24/20)

*1 teammate at each station, only the reps (not the row) count as your total score.

*Teammate on the rower needs to communicate with the rest of the team when coming close to the end of the 250meter mark.

Thursday 7.4.13

Happy 4th of July!!!

A)  5 rounds for time:
       5-Deadlift (275/185)
       10-Burpees

B) Open Gym for remainder of class

     Suggested accessory strength:
     3 quality sets
     5- Wt'd Chin Ups
             Rest 60 sec.
     15- Wt'd back extensions
             Rest 60 sec
     5- Strict Press

Wednesday 7.3.13

A) Every 2 min. for 20 min. (10 sets total)
      Hang Power Clean
     Sets                     Reps
     1-3                        3
     4-6                        2
     7-10                      1
   *Goal is to hit heaviest 1 rep possible

     
B) 3 rds for time: (20min. Cap)
     100' OH walking lunge (45/25)
      30-Pullups

C) Recovery/Mobility

Tuesday 7.2.13

A) Front Squat
     *15 min. to find a Heavy 1 Rep
     *Does not have to be a PR attempt but if you are feeling good GO FOR IT!!!

B)  EMOM 10
      Sprint 100m

C) With a Partner
      AMRAP 8
      Kettlebell Swings (53/35)
      *One partner works at a time