Day 24

Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

A. Snatch

EMOM x 10: Power Snatch + Squat Snatch, climbing

B. Strength 

A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS 

C. Strength Accessory 

3 x 6 Bulgarian Split Squat, across 

D. Accessory Work 

3 Giants sets of, 

20 Weighted ABmat Sit-ups with feet anchored
20 Weighted Hip Extensions 

20 Face Pulls

Day 9

A. Strength

EMOM x 20 Min: 

1 Snatch (Build up)

B. MetCon

21-15-9

Burpees over Bar

Power Snatch (95/65)

C. Metcon (No Measure)

6 Rounds

30 sec Plank hold (elbows)
20 Abmat sit ups

Day 32

A. Every 90 seconds for 15 Minutes (9 Sets): 

Deadlift (6-5-4-3-2-2-1-1-1) + 6 Burpee Over Bar

60% 

65% 

70% 

75% 

80% 

85% 

90% 

90% 

90% 

B. Every 90 seconds for 18 Minutes (10 Sets): 

Front Squat (8-6-4-3-2-6-4-2-1-1)

60% 

70% 

80% 

85% 

90% 

65% 

75% 

85% 

90% 

95% 

C. MetCon (Time): 3 Rounds of,

400m run

12 Power Snatch (115/75)
21 KB Swings (53/35)

Day 12

A.) EMOM x 40 Minutes:

Movement 1 – Monostructural Conditioning
Movement 2 – Gymnastics/Skill
Movement 3 – Non-Monostructural Conditioning
Movement 4 – Barbell

Movement 1 – Monostructural Conditoining

Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. 

Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill 

Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. 

This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Non-Monostructural Conditioning

Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. 

This should be approximately 20-30 seconds worth of work.

Movement 4 – Barbell

Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps. 

This shouldn’t be more than 15 seconds worth of work.

Workout:

Minute 1: Calorie Row (15/12)

Minute 2: 15 Push-Ups

Minute 3: 8 TnG Power Snatches (115/75)

Minute 4: 5 Deadlifts (275/185)

Day 169

A.) Every minute, on the minute for 20 minutes:

Even min: 5 Clean & Jerks (115/75)
Odd min: 5 Power Snatches (115/75)

B.) MetCon (6 Rounds for time)

Every 3 minutes:

400m run

Day 163

A.) Every minute on the minute, for 12 minutes:

Power Snatch x 1 Rep

Start around 60% of your 1RM. Build as heavy as you’d like, the goal today should be as many lifts at 80% as possible, if you’re feeling good push heavy, but don’t go heavy unless your lifts are feeling dialed.

B.) Every 2 minutes, for 20 minutes (10 sets) of:

Clean + Hang Clean

*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

C.) MetCon: EMOM for 24 Minutes

Min 1: 10 Wall Balls (20/14) and 5 T2B
Min 2: 15/10 Calorie Row 

Min 3: 12 Push Press (115/75)

Day 110

A.) Snatch Complex

5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck

B.) Squats

10×3 Front Squats, across

C.) Pull ups

3 sets of 20 unbroken C2B Pull ups, rest as needed between sets

D.) For Time:

21 Front Squats (135/95)
21 KBS (70/53)
400m Run
15 Front Squats (135/95)
15 KBS (70/53)
400m Run
9 Front Squats (135/95)
9 KBS (70/53)
400m Run

Off Season: Day 73

A.) Unstable Bench (Demo)

Work up to a 1RM

B.) Every minute, on the minute, 

Back Squat

*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…

One set of:

80% Back Squat x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.) Clean Complex

Power Clean + Hang Squat Clean + Front Squat

- Work up to a heavy set

D.) For Time:

21-15-9

GHD Sit-Ups

Burpee over bar

Power Snatch (75/55)

Box Jump (30/24)

Off Season: Day 26

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Three sets of:

Snatch @ Hip x 3 @ 60% (rest 60 seconds)

B.) Four Sets of: 

Snatch Pull + Hang Snatch + OHS (2 + 2 + 2) @ 80-85% (Rest 2-3 min)

C.) Front Squat: 

5 ×2 every 90 sec @ 80%

D.) Every 90 seconds complete: 

3-5 Burpee Bar MU (sub pull-ups) x 6 sets

E.) MetCon:

AMRAP in 8:

5 Power Snatch (135/95)
10 Ring Push-ups

Rest 4 minutes

AMRAP in 8:

3 Hang Power Clean (185/135)
6 Bar-Facing Burpee

Off Season: Day 22

A.) Warm-up: 

2 Rounds, not for time of:

200m Row
15 GHDSU
15 Banded Good Mornings
10 Wall Slides
10 Push-ups
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

B.) Every minute, on the minute for 10 minutes,

Squat Clean x 1  at 85%

C.) MetCon:

3 Rounds

20 Wall Ball (20/14)

1 Min Airdyne (sub rower)

Rest 1 Min

3 Rounds

5 Bar Muscle Up (sub 10 c2b/10 ring dips)

1 Min Airdyne (sub rower)

Rest 2 Min

3 Rounds

5 Power Snatch (135/95)

1 Min Airdyne (sub rower)

Rest 2 Min

3 Rounds

10 Burpees

30 Double Unders

Off Season: Day 1

A.) Snatch

EMOM x 10 minutes: Power Snatch + Squat Snatch

B.) Clean and Jerk

3RM TnG Squat Clean and Jerk

C.) Squat (Rest 2-3 minutes between sets)

7x5 Front Squats, across @ 70-75%

D.) Gymnastic Benchmark

50 Strict HSPU for time

E.) MetCon: 

10 Rounds for time of:

7 C2B Pull-Ups

14 Push ups
21 Squats

What is the suggested cool down?

"This is one of the most important times for the mental side of your training.  Immediately after your WOD is the time to reassess the positives from your session - not second guess your efforts, strategy or ability.  Tell yourself that you are happy with your effort, reaffirm that the stimulus you got is going to make you a better athlete, and convince yourself that you loved the pain.  This will become a self-fulfilling prophecy and you will perform better and become mentally stronger in your training and competition.
A good rule of thumb is to have your cool down last for 20 minutes minus the time of your metcon.  For example, if you did "Fran" and it took you 3 mins, your cool down should last for 17 more minutes.  If you did "Nancy" and it took you 12 minutes, your cool down would be 8 minutes.

General cool down - Bringing your heart rate back to normal gradually, allowing things to get flushed out properly.  Rowing, walking or the airdyne are good options. 
Specific cool down - Foam Roll AND Stretch the worked muscles and joints." 

- Ben Bergeron (Crossfit New England)

Grip and Rip

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) 5 Rounds for time:

6 Power Snatches (135/95)
12 Box Jump Overs (24/20) 

B.) Burner: 3 Rounds for time:

12/10 Cals on Airdyne (Sub Rower if needed)

10 Burpees

Goal is to be sub 3:00 

C.) Skills: EMOM x 12 minutes

Odd: 5 OH Squat below 50% of your 1RM
Even: 50 Double Unders

D.) Goat Work 

- Pick a GOAT and do quality work. Don't rush this.

One More Rep.

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Snatch: 

Work up to today's 1RM Power Snatch

B.) Jerk Complex: 

3 Dip Drives + Split Jerk, work up to a max set.

C.) "Clean-O-Rama"

3 Rounds of AMRAP Cleans in :15 at 205/155, rest :45
3 Rounds of AMRAP Cleans in :20 at 185/135, rest :40
3 Rounds of AMRAP Cleans in :25 at 155/105, rest :35
3 Rounds of AMRAP Cleans in :30 at 135/95, rest :30
3 Rounds of AMRAP Cleans in :35 at 95/65, rest :25

Work on cycle times, and increasing your stamina.  
Report scores for all 15 intervals.

D.) Gymnastic Benchmark

50 Strict HSPU for time

E.) MetCon For time:

1,000m Row

20 Pistols
20 Bench Press, bodyweight
40 meter Dumbbell or KB walking Lunge, 70/55 each hand
20 Bench Press, bodyweight
20 Pistols
1000m Row

Closer to the edge

Today's mobility video:

Squatting with your feet turned out? 

- Kelly Starrett

A.) Snatch Complex

Power Snatch + Squat Snatch from blocks 

- Set up blocks so the bar starts at your knees. You can drop and reset between reps. Work up to a heavy, but not max set.

B.) Metcon 

3 Rounds for time of:

500m Row
21 Power Snatches, 115/80

C.) Skills 

Work on Deficit HSPU

D.) Squats 

Front Squats (5 x 5)

- Can do same weight across, or ascending. Athlete's choice.

E.) MetCon: EMOM x 15 minutes

Min 1: 5 Wall Balls (30/20) + 5 Power Cleans, 135/95
Min 2: 5 Wall Balls (30/20) + 5 T2B
Min 3: 5 Wall Balls (30/20) + Push Jerks, 135/95

- Repeat the sequence for 15 minutes.

Be Relentless

 

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) EMOM for 10 Minutes: 3 Power Snatch @ 75%

- Practice efficiency

- Touch & Go

B.) Bench Press 8 x 2 (85%)

- Rest 90s between sets

C.) MetCon: 5 Rounds for time, 

20 Push Press (95/65)

20 Box Jumps (24/20)
20 GHD’s

You Shook Me All Night Long

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) EMOM x 16 minutes : Snatch

First 4 mins: 2 Reps at 75%
Second 4 mins: 1 Rep at 85%
Third 4 mins: 1 Rep at 90%
Last 4 mins: 2 reps at 80

Focused practice.  Don't grip and rip - move better. Consistency.

B.) Work up to a heavy set of: Hang Squat Clean + Squat Clean + Jerk

Chad) 205
Mike)115

C.) Front Squat (5-3-1) Wendler Week 3, Cycle 2

75% +10lbs x 5
85% +10lbs x 3
95% +10lbs x 1+

Chad) 215 x 5, 240 x 3, 265 x 3

Mike) 135 x 5, 150 x 3, 165 x 1

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

D.) MetCon: with a 10 minute running clock:

15-12-9 Power Snatch (115/80) T2B	Chad	Mike
	4:55 Rx	n/a

in the remaining time, AMRAP of:

MetCon: Burpee Box Jumps, 24/20	Chad	Mike
	50	n/a