WOD 121205 Hang clean

BB Gymnastics

1) 10 x 1 Hi-Hang clean (with hip) + 1 Push jerk - heaviest possible, rest 60" (75,80,82,5 85,85,87,5 90,92,5 95,97,5kg)

2a) 3 x 5 Pendlay row, rest 60" (75,80,85kg)

2b) 3 x 5 Split press, rest 60" (55,60,65kg)

Strength

Back squat
1 x 5 @75%  115kg
1 x 3 @80%  122,5kg
3 x 3 @85%  130kg
Rest 2'

Conditioning

4 rounds for total working time of:

8 Front squat 80kg
20 Burpee

Rest 1:1

1. 1'40"
2. 1'47"
3. 2'03"
4. 2'13"

WOD 121204 Hang Snatch

BB Gymnastics

1) 10 x 1 Hi-hang snatch (with hip) - heaviest possible, rest 60" (55,57,5 60,60,62,5 62,5 65,65, 67,5 70kg)

2a) 5 x 3  3-Stop Snatch pull - heavier than last week, rest 45" (75,80,85,85,85kg)

2b) 5 x 3 1 Snatch grip behind the neck push press + 1 OHS - heavy, rest 45" (70,75,77,5 80,80kg)

Skill

10min MU practice

Conditioning

Alternating Tabata

Ring Dips
Abmat situps

WOD 121202 Sunday 60 minutes WOD

This entire effort should be completed with one, one hour running clock.

WOD 1 & 2 (beginning @ 0:00)

WOD 1:

50 KB SDHP 20kg
- rest 4 minutes -
50 KB SDHP 20kg

1'36"
1'32"

WOD 2:
During the WOD 1 4 minutes rest interval complete...
AMRAP: Double unders

112 reps

WOD 3 (beginning @ 10:00)

10 min to establish a 1RM Clean & Jerk

100kg

WOD 4 (beginning @ 20:00)

3 rounds for time

2 Rope Climb 5m
30 HR Push ups
15 GHD Situps

14'

WOD 5 & 6 (beginning @ 40:00)

In 10 minutes complete (using alternating sets)

WOD 5: 3 x ME Front squat  80kg  6,6,5
WOD 6: 3 x ME Pullups    10,12,13

WOD 7 (beginning @ 50:00)

10 minutes AMRAP of:

Run 400m
15 Push press 40kg

3 rounds + 400m

WOD 121201 Snatch-OHS, Strength & MetCon

BB Gymnastics

EMOM for 10 minutes

1 Power snatch + 3 OHS - as fast as possible @90%   67,5kg

Strength

1a) 3 x ME Bench press @85% - rest 75",  100kg   (6,5,4)

1b) 3 x ME Strict pullup - rest 75", 16kg KB (8,8,8)

Conditioning

In 12 minutes complete:

100DU

AMRAP of:

7 Deadlift 120kg
25 Burpees

3rounds + 7 DL

The 100 Double Unders are a "buy-in" before the AMRAP starts.

WOD 121130 Oly lifts off blocks, Strength

BB Gymnastics

1) 7 x 1 Snatch off blocks (at knee) - heavy but perfect - not maximal, rest 60" (55,57,5 60, 62,5 65, 67,5 70kg)

2) 7 x 1 Clean off blocks (at knee) - heavy but perfect - not maximal, rest 60" (75,80,85,90,95,100, 102,5kg)

Strength/Conditioning

1a) 3 x ME HSPU Strict + kipping, rest 30"   7,6,8

1b) 3 x 25 UB KB Snatches (each arm), rest 30"   16kg

1c) 3 x 3 Snatch grip behind the neck push press, rest 30"   65kg

1d) 3 x 8 Good mornings, rest 30"   55kg

Midline

3 x ME Strict T2B  15,10,8

WOD 121128 Hang clean, squat & MetCon

BB Gymnastics

1) 7 x 2 Hang clean + 1 Push jerk - heaviest possible, rest 60" (70,75,80,82,5 85,87,5 90kg)

2a) 3 x 5 Pendlay row - heavy, rest 60" (70,80,80kg)

2b) 3 x 5 Split press - heavy, rest 60" (50,55,60kg)

Strength

Back squat
1 x 8 @65%  100kg
1 x 5 @70%  110kg
2 x 5 @75%  115kg
1x 5 @80%  120kg

Conditioning

6 rounds
20 KB SDHP 24kg
5 Power clean & Push jerk  60kg
Rest 1:1

1. 1'22"
2. 1'11"
3. 1'14"
4. 1'20"
5. 1'20"
6. 1'10"

WOD 121127 Hang snatch & Metcon

BB Gymnastics

1) 7 x 2 Hang snatch - heaviest possible, rest 60"  (55,57,5 60,60,62,5 62,5 65kg)

2a) 5 x 3 3Stop snatch pull - heavy, rest 60"  (70,80,85,90,90kg)

2b) 5 x 3 Heaving snatch balance - heavier than last week, rest 60" (62,5 65, 67,5 70,72,5kg)

Skill

10 min MU practice

Conditioning

AMRAP 3'
- 3 Clean & PP  60kg
- 15 DU

Rest 1'

AMRAP 3'
- 7 Box jump 60cm
- 7 Pullups

Rest 1'

AMRAP 3'
- 15 Air squat
- 10 KB am.swing 24kg

4r + 2 Cl&PP
4r + 7BJ
4rounds

WOD 121125 1RM Oly lifts & MetCon

BB Gymnastics

1) 20min to establish a 1RM Snatch   76kg!!!

2) 20min to establish a 1RM Clean & Jerk   102,5kg (less than PR)

Strength

1 Front squat every 30 sec for 7 min   (14 total reps) @85%   110kg

Conditioning

2 min ME Rope climb 5m
No rest
7 min AMRAP
7 Back squat 100kg
14 Target burpee (touching a target 20cm above the highest reach)
No rest
2 min ME KB SDHP 24kg

2reps + 2meter
3 rounds + 7 BS
41 reps

WOD 121124 Power Oly lifts & MetCon

BB Gymnastics

1) 7 x 1 Power snatch - heaviest possible, rest 60"  (60,62,5 65, 67,5 70, 72,5 72,5kg)

2) 7 x 1 Power clean + push jerk - heaviest possible, rest 60" (80,85,87,5 90, 92,5 95, 97,5kg)

Conditioning

7 Push press 65kg
14 Lateral box jump 60cm
21 T2B
7 Push jerk 65kg

14 Lateral box jump 60cm
21 T2B

7 Split jerk 65kg

14 Lateral box jump 60cm
21 T2B

10'44"

Midline

10 min to work up to a 1RM BB TGU    30kg

WOD 121123 Vertical oly lifts & Strength

BB Gymnastics

1) 5 x 2 Vertical snatch off high boxes (at hip) - heavy, rest 60" (55,57,5 60,62,5 65kg)

2) 5 x 2 Vertical clean off high boxes (at hip) - heavy, rest 60" (70,75,80,85,90kg)

Strength/Conditioning

1a) 3 x UB ME HSPU, rest 30"  (7,5,5)

1b) 3 x 20 UB KB Snatch (each arm), rest 30"   16kg

1c) 3 x 3 Sn.grip behind the neck Push press, rest 30"   60kg

1d) 3 x UB ME Romanian DL, rest 30"   80kg (15,16,17)

WOD 121121 3 pos Clean & Jerk

BB Gymnastics

1) 7 x 1 3pos Clean + 1 Jerk (floor, hang, hi-hang) - heavy, rest 60" (70,75,77,5 80,80,82,5 85kg)

2a) 5 x 3 Hang clean pull - heavy, rest 60"  (100,105,3x110kg)

2b) 5 x 3 Push press - heavy, rest 60" (70,75,80,85,85kg)

Strength

Back squat
2x8 @65%  100kg
2x5 @70%  110kg
1x5 @75%  115kg
Rest 2min

Conditioning

5-4-3-2-1
Clean & Jerk  70kg
(Jumping) Muscle-up

6'22"

WOD 121120 3-pos snatch

BB Gymnastics

1) 7 x 1 3-Position snatch(floor, hang, hi-hang) - heavy, rest 60"  (50,52,5 55, 57,5 60, 62,5 65kg)

2a) 5 x 3 Halting Snatch Deadlift (stop at knees) - heavy, rest 60"  (80,90,3x100kg)

2b) 5 x 3 Heaving Snatch Balance - heavy, rest 60"  (60,65,65,70,70kg)

Skill

10 min MU practice

Conditioning

3 rounds for time

14 Burpee over the box jump  60cm
21 Pullups
7 HSPU

14'14"

WOD 121115 Deadlift

Strength

As long as you want to establish a 1RM Deadlift             180kg

WOD 121114 Back squat

BB Gymnastics

EMOM for 5min
2 Hang squat clean @70%   75kg

Strength
20 min to establish a 1RM Back squat    152,5kg

Conditioning

1min ME burpee   26reps

Few min rest

1 attempt ME pull up   30reps

WOD 121113 Testing week - Jerk

BB Gymnastics

20 min to establish a 1RM Jerk    105kg

Conditioning

7' AMRAP Ladder
1 Deadlift 100kg
1 HSPU
2-2,3-3, etc..

6r + 6 HSPU


In every 90" for 5'
3 Hang power clean 75kg

WOD 121108 Deload week - session#2

1) 20 min rope climb progression

2a) 4 x 6-8 Strict HSPU  (4cm raiser), rest 45sec
2b) 4 x 10 Strict T2B, rest 45sec
2c) 4 x 15 GH Raise
2d) 4 x 10 Side GH Raise (each side), rest 45sec

3) 50 Situps

WOD 121106 Deload week

1) 20 min MU propgression

Every 90 sec for 15 min (10 total rounds)
2a) 4 HSPU

2b) 8 Pullups

3) 3 x 15 GHD Situps

WOD 121101 Power oly lifts

BB Gymnastics

1) 7 x 1 1 Hang Power snatch + 1 Power Snatch + 2 OHS - as fast as possible - heaviest possible, rest 60" (50,52,5 55,55,57,5 60,60kg)

2) 7 x 1 1 Hang Power Clean + 1 power Clean + Push Jerk - heaviest as possible, rest 60" (70,75,75,77,5 77,5 80,80kg)

Conditioning

5 rounds for total reps
1min AMRAP of:
5 Over the box jump 60cm (down)
10 KB Am. swing 24kg
5 Over the box jump 60cm (up)
5 Thruster 50kg

Rest 1min
Notes: Over the Box jump should be performed with 5 boxes lined up in succesion.

Each round was 1 full round but the 4th missed 1 rep thruster

Midline

1a) 3 x 10 Strict GH Raise w/20kg plate, rest 60"

1b) 3 x ME Hanging L-Hold, rest 60"

WOD 121031 Deadlift, bench press

Strength

1) 10 x 1 Deadlift @80%, rest 45",   140kg

2) Bench press: 2x4@75% 100kg,  2x3@80% 105kg, 3x2@85% 110kg, rest 60"

Strength/Conditioning

1a) 3 x ME HSPU, rest 30"

1b) 3 x 15 UB KB Snatches(each arm), rest 30" - 20kg

1c) 3 x 15 Reverse hyper, rest 30"


Evening
Rugby training

WOD 121030 Vertical snatch and Clean

BB Gymnastics

1) 5 x 2 Vertical Snatch off high boxes (at hip) - heavy but perfect - not maximal, rest 60" Demo video (50,55,55,57,5 60kg)

2) 5 x 2 Vertical Clean off high boxes (at hip) - heavy but perfect - not maximal, rest 60" Demo video (60,65,70,75,75kg)

Strength

1) 5 x 5 Back squat @75% of 1RM, rest 2min   115kg

1) 3 x 2 Front squat@77,5% of 1RM (3sec pause at the 1st rep), rest 90sec   100kg