1 Dec 2015

Warm Up:
 lower & Upper body lift prep

WENDLER WEEK 1:  Deadlift and Bench Press

Gymnastics Strength work:
At tempo
3 x 5 Ring Rows 30x1
3 x 5 Negative Push Ups 42x1
(for those not proficient in push ups, do regular negatives, aim for 3 second descent)

10 x 1 Negative Pull Ups 5 sec descent

SILVERS:
Back Squat

Gymnastics skill:  Low bar pull ups

WOD:  FIGHT GONE BAD, Silvers Style
3 Rounds, 1 min work at each station, 1 min rest after all five stations are completed:

Medball Cleans
KB SDHP  (pull from just below knees)
Box Jumps or step ups
Push Press
Row (calories)

Rx2:
less weight/height

30 Nov 2015

Warm Up:
Dynamics
Mobility:  achilles, ankle, calf
Run Prep

WOD:
FT: Double Unders, Rows, and Shuttle Runs
For time:
400 Double Unders
Row, 3000 m
200 Shuttle Runs (30 ft, lengths)

Rx2:  200 DU
Rx3:  800 singles

27 Nov 2015

Warm Up:
Row 500-750 m @ 65% pace
Mobility

20 MIN AMRAP:
5 Push Ups
10 Pistols
15 Medball sit ups

Rx+:  HSPU
Rx2:  Assisted push ups (low bar)
Rx3:  Negative push ups

26 Nov 2015

Warm Up:
Upper body lift prep
Lower body lift prep

Wendler Week 4:
Press
Squat

WOD:  With a partner, 15 MIN AMRAP
Timer:  Front rack walking lunge 1 length 135/95
Box Jumps 30/24

Score is box jumps

SILVERS:
Strength:   Press

WOD:
With a partner, 15 MIN AMRAP
Timer:  Sled drag t & b
Low box step ups or box jumps

25 Nov 2015

Warm Up:
Lower body lift prep
Deadlift prep/mobility

Wendler Week 4:  Deadlift

Snatch warmup:  Pull-Muscle-Dynamic x 3

WOD:  3 round AMREP with buy in each round
Rnd 1:  5 MIN
Rnd 2:  4 MIN
Rnd 3:  3 MIN
1 min rest between rounds, start at the top each round

Buy In:  10 Power Snatch  95/65
then AMREP of 15 DU/15 Supermans

24 Nov 2015

Warm Up:
Dynamics
Shoulder activation & mobility

Skill work:  Handstand walk or Neg pull ups

WOD:

For time:
Row, 200 m
5 Strict Pull-ups
Row, 400 m
10 Strict Pull-ups
Row, 200 m
5 Strict Pull-ups

Rx2:  Low bar pull ups
Rx3:  Ring Rows

SILVERS:
Strength:  Bench Press

WOD:
For time
200 m row
5 Ring Rows
400 m Row
10 Ring rows
200m row
5 ring rows

23 Nov 2015

Warm Up:
Lower and upper body lift prep and mobility

WENDLER WEEK 4:  Front Squat/Back Squat/Bench Press

WOD:

21-15-9
Deadlift
OHS

Rx+: 225/155
        135/95
Rx:   195/135
        115/75
Rx2:  175/125
         95/65
Rx3:  any other weight

20 Nov 2015

Warm Up:
Dynamics & mobility

WOD:  16 rnds, alternating mvmts, 1 min on 30 sec rest

A)  Max cal row
B)  Shuttle runs (lengths, 30 ft)

Score is total calories and lengths run

19 Nov 2015

Warm Up:
Lower body lift prep & squat mobility prep

WENDLER WEEK 3:  Front & Back squats

Shoulder activation warm up

WOD:
21-15-9
Ring Rows
Wall Balls (14/20 to 9/10)

Rx2:
Less weight/height/depth wall balls

SILVERS:
Skill work:  Low bar pull ups

WOD:
9-6-3
Medball clean & (ball) slam

18 Nov 2015

WARM UP:
Upper body lift prep

WENDLER WEEK 3:  Bench and Press

WOD:
BUY IN:  500 m row
then:
10 MIN ALT EMOM
Even:  3 Front squats (take off the floor)  135/95
ODD:  3 TTB & 1 t & b shuttle run (rig to redline, 30ft)

Score is total time to complete including row

Rx2:  115/75
Rx3:  any other weight, toes to ring or knees up or knees to chest

17 Nov 2015

Warm Up:
Lower body lift prep
Deadlift prep/mobility

WENDLER WEEK 3:  Deadlift

WOD: 3 x 3 min AMRAP, 1 min rest between A, B, and C

A:  5 Power Clean (95/65)
      10 Double Unders

B:  5 Thrusters (95/65)
     25 Singles

C:  2 Bear Complex (95/65)
      10 Double Unders

Rx2:  Dumbbells

SILVERS:
Front Squat 5 x 5

WOD:  3 min on, 1 min rest  3 ROUNDS

10 Kettlebell swing  (russian)
1 shuttle run (there and back)

16 Nov 2015

Warm Up: 10 Mins athlete's choice to include
Shoulder prep/theraband activation

WOD:

As time permits, work through any of the following skills:

3 x 5 Negative pull ups
3 x 3 Ring to chest pull ups
3 x 5 Negative HSPU
3 x 5 Negative dips (ring or bar)
1 x 3 Bear walk around box in pike position
Handstand walk

13 Nov 2015

Warm Up:
Lower body lift prep
Mobility

WOD:
In one minute, complete 10 back squats
Rest 1 min
In two minutes, complete 20 back squats
Rest 2 mins
In three minutes, complete 30 back squats
Rest 3 mins
In four minutes, complete amrap back squats

Score is total number of squats

Rx+:
10-135/95
20-225/157.5
30-315/220.5
AMRAP: 405/283.5

Rx:
10- 32.5% 1RM
20- 55%
30- 75%
AMRAP: 95%

Rx2:
10- 25% 1RM
20- 40%
30- 60%
AMRAP: 80%

Rx3:
10- 25% 1RM
20- 30%
30- 40%
AMRAP:  60%

12 NOV 2015

WU:  Lower body lift prep

WENDLER WEEK 2:  Squats & Deadlift  (if time permits, do both front and back, if not, pick one)

Shoulder activation/warm up

WOD:
In 12 mins do:
Row, 1000 m
then in the remaining time, AMRAP of:
3 Handstand Push-ups
5 Thrusters, 95/65 lbs
7 Sit-ups

Rx2:  inclined body rows

Rx3:  DB thrusters

SILVERS:
Deadlift 5 x 5
Skill:  1 x 5 negative pull ups/1 x 5 low bar pull ups

WOD:
In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
3 Push Ups
5 Dumbbell thrusters
7 Incline body rows

10 NOV 2015

Warm UP:
Upper body lift prep

Wendler Week 2:  Bench and Press

Shoulder mobility

Bar WU:  3 sets of pull/muscle/dynamic snatch

For 8 cycles:
AMRAP in 1 min of:
5 Squat Snatches, 115/75 lbs
Max Effort Chest To Bar Pull Up

Rest 1 min between each cycle.
For each cycle restart the AMRAP.  Score is pull ups.

Rx2: 95/65 and regular pull ups
Rx3:  DB or KB squat snatch and push ups or negatives

SILVERS:
Press 5 x 5

Gymnastics skill:  Negative push ups

Skill:  High hang set up and snatch pull

WOD: 3 cycles

AMRAP in 1 min of:
5 High Hang snatch pull (dowel or bar)
Max burpees

Rest 1 min btwn cycles

9 Nov 2015

Warm Up:
If you are in a class larger than six ppl, class will be split as follows:

Group A: start on rowers
Group B:  Athlete's choice warm up, then remainder of 30 mins is open gym.  Pick a technical skill that's your goat.

WOD:  10 rounds
2 mins hard row
1 min easy row

Try to keep same pace on all of the two minute rows.

6 NOV 2015

WU:  Dynamics

SKILL:  Tabata L Sits (can be off parallettes/hanging/or dip bars)

1 x 10 Negative Pull ups

WOD:
3 rounds for time of:
Walking Lunge, 60 ft
Backward Walking Lunge, 60 ft
10 Toes-to-bars
15 Hollow Rocks

Rx2:  Knees to elbows/armpits, bent knees in Hollow rock
Rx3:  Knees up, bent knees in hollow rock

5 NOV 2015

WU:  Lower body lift & squat prep mobility

WENDLER WEEK 1:  Back & Front sq

Warm up shoulders

WOD:
7 min AMRAP
5 Push Press (off racks)  105/75
1 t & b shuttle run (rig to redline)

Rx+  135/95
Rx2:  95/65
Rx3:  dumbbell push press

SILVERS:
Back sq 5 x 5

Pull up negatives 1 x 5
Low bar pull ups 3 x 3

WOD:
7 MIN AMRAP
5 Push Press
1 t & b shuttle run

Push press can be done with barbell or dumbbells

4 NOV 2015

Warm Up: 5-8  MINS
Upper body lift prep
Shoulder mobilitiy

WENDLER WEEK 1:
Bench Press/Strict Press

AMRAP 25 mins:
Complete as many rounds as possible in 25 mins of:
10 One Arm Dumbbell Snatch (Alternating)s, 45/35 lbs
20 Double Unders
1 Rope Climb

3 Nov 2015

Warm Up
Dynamics
Mobility

SKILL WORK:  Pull up or Ring Dip or HS Walk/kickups work
3 x 3 negatives , handstand work no set rep scheme

WOD:  12 MIN EMOM
1 t & b shuttle run (rig to red line)
1 t & b bear crawl

SILVERS:
Deadlift 5 x 5

WOD:  12 min EMOM
1 t & b shuttle run
1 length bear crawl

2 Nov 2015

Warm Up:
Lower body lift prep
Deadlift prep

Wendler, Cycle 2, Week 1 (@ 100% of 1RM numbers)

Back Squat
Front Squat
Deadlift