WEEK 21-3-2016

Monday (21-3-2016)

-Repeat 16.4: AMRAP 13 min:

• 55 deadlift (102/70kg)
• 55 wall ball (9/6kg)
• 55 cal row
• 55 HSPU

-3RFT

• 10 OHS (60/35kg)
• 15 dumbell thruster (20/12,5kg)
• 20 burpees
• 25 box jump over (24/20)

-Strict toes to bar 3×6

-Weighted plank 4×20″

 

Tuesday (22-3-2016)

-Clean and jerk 4×60% 4×70% 3×75% 1×80% 1×85% 1×90% and go for heavy single

-Back squat 4x4x80%

-E2MOMx16:

• 3 bear complex* (60/35kg) + 10 burpee over bar

*bear complex: clean, front squat, push press, back squat and push press behind neck.

-3RFT

• 400m run
• 21 HSPU

 

Wednesday (23-3-2016)

Session 1

-EMOMx9:

• 1 power snatch (pick decent load)

-EMOMx9:

• 2 push jerks (pick decent load)

-21-15-9

• Deadlift (100/70kg)
• KB over head lunge (24/16kg)
• Burpee over bar

Session 2

-3RFT:

• 10 C2B
• 10 front squats (80/55kg)
• 10 burpees

-Directly into: 21-15-9:

• KB swings (32/24kg)
• Burpees

-Row 6x800m with 1 min rest

 

Thursday (24-3-2016)

-Prepare for Open Workout 16.5

-Rest or some techinique work to build confidence

Friday (25-3-2016)

-Open Workout 16.5

-(Will edit when announced)

 

Saturday (26-3-2016)

-Repeat Open 16.5 or:

-Muscle snatch work up to a heavy single

-Snatch work up to a heavy triple touch and go

-Push press start from 10 reps, decrease 1 rep and increase load until you get to 1 rep

-3RFT:

• 15 thrusters (45/30kg)
• 60 DU

-Goodmornings 3×8

 

Sunday(27-3-2016)

-Mobility

WEEK 14-3-2016

Monday (14-3-2016)

-Repeat 16.3: AMRAP 7 min:

• 10 snatch (34/25kg)
• 3 bar MU

-For time:

• 500m row
• 50 HSPU
• 500m row
• 50 burpees

-Weighted plank 4×20″

 

 

Tuesday (15-3-2016)

-Touch and go snatch 3x5x70%

-Work up to a heavy single of power clean

-Front squat 5x3x80% or  5x3x70% with ressitance bands

-For time: From 10 to 1:

• Deadlift (100/70kg)
• Burpees
• OHS (60/45kg)

-Weighted back extensions 3×12

 

Wednesday (16-3-2016)

-EMOMx10:

• Odd: 7 shoulder to OH (60/45kg)
• Even: 12 TTB

-EMOMx10

• Odd: 5 weighted pull-ups (you choose weight)
• Even: 10 pull-ups

-4RFT:

• 10 HSPU
• 15 box jumps (24/20)
• 20 wallball (9/6kg)

 

 

Thursday (17-3-2016)

-Prepare for Open Workout 16.4

-Rest or some techinique work to build confidence

Friday (18-3-2016)

-Open Workout 16.4

-AMRAP 13 min:

• 55 deadlift (102/70kg)
• 55 wall ball (9/6kg)
• 55 cal row
• 55 HSPU

 

 

Saturday (19-3-2016)

-Repeat Open 16.4 or rest day

 

Sunday(20-3-2016)

-Mobility

WEEK 7-3-2016

Monday (7-3-2016)

-Repeat 16.2:

-Beginning on a 4-minute clock, complete as many reps as possible of:
-25 Toes to bar
-50 Double unders
-15 Squat Cleans 61/38Kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
-25 Toes to bar
-50 Double unders
-13 Squat Cleans 83/52Kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
-25 Toes to bar
-50 Double unders
-11 Squat Cleans 102/65Kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
-25 Toes to bar
-50 Double unders
-9 Squat Cleans 124/79Kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
-25 Toes to bar
-50 Double unders
-7 Squat Cleans 142/93Kg

Stop at 20 minutes.

-Row:

• 3×400 with 20s rest
• 4×300 with 15s rest
• 6×200 with 10s rest
• Max. distance for 5 min.

 

 

Tuesday (8-3-2016)

-High hang snatch work up to a heavy single

-Snatch high pull + hang snatch 4x(1+1)x80%

-For time:

• 20 alternating pistol squats
• 40 box jumps (24/20)
• 60 wall ball (9/6kg)

-Weighted plank 4×20″

 

 

Wednesday (9-3-2016)

-EMOMx7:

• Min 1&2: 3 back squats 75%
• Min 3&4: 2 back squats 80%
• Min 5&6: 1 back squats 85%
• Min 7: 1 back squat 90%

-«Diane»: 21-15-9:

• Deadlift (100/70kg)
• HSPU

-Ring MU 3×60% of max set

 

 

Thursday (10-3-2016)

-Prepare for Open Workout 16.3

-Rest or some techinique work to build confidence

 

Friday (11-3-2016)

-Open Workout 16.3

-AMRAP 7 min:

• 10 snatch (35/25kg)
• 3 bar MU

 

 

Saturday (12-3-2016)

-Repeat Open 16.3 or:

-Work up to a heavy set of snatch + hang squat clean + jerk

-For time: 9-75:

• Bar MU/C2B
• Thruster (70/45kg)

 

Sunday(13-3-2016)

-Mobility

WEEK 29-2-2016

Monday (29-2-2016)

-Repeat 16.1: AMRAP 20 min:

• 7,5m OH walking lunge (43/30kg)
• 8 bar facing burpee
• 7,5m OH walking lunge (43/30kg)
• 8 C2B

-EMOMx14:

• Odd: 25 DU
• Even: 12 HSPU

 

 

Tuesday (1-3-2016)

-EMOMx10:

• 3 TNG power snatch

-4RFT:

• 250m row
• 5 ring MU

-3RFT:

• 15 deadlifts (100/70kg)
• 30 wallball (9/6kg)
• 15 hang power snatch (42,5/30kg)

 

 

 

Wednesday (2-3-2016)

-Front squat 3x1x90%

-For time: 21-15-9: (with weighted vest if possible)

• Pull-ups
• Burpees

-4RNFT

• 3 squat clean (100/70kg)
• 5 thrusters (60/45kg)
• 15 TTB

 

 

Thursday (3-3-2016)

-Prepare for Open Workout 16.2

-Rest or some techinique work to build confidence

 

 

 

Friday (4-3-2016)

-Open Workout 16.2

-Beginning on a 4-minute clock, complete as many reps as possible of:
-25 Toes to bar
-50 Double unders
-15 Squat Cleans 61/38Kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
-25 Toes to bar
-50 Double unders
-13 Squat Cleans 83/52Kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
-25 Toes to bar
-50 Double unders
-11 Squat Cleans 102/65Kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
-25 Toes to bar
-50 Double unders
-9 Squat Cleans 124/79Kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
-25 Toes to bar
-50 Double unders
-7 Squat Cleans 142/93Kg

Stop at 20 minutes.

 

 

Saturday (5-3-2016)

-Repeat Open 16.2 or:

-EMOMx10

• 35 DU

-EMOMx10

• 15 TTB

-EMOMx10

• 5 squat cleans (55/70kg)

 

 

Sunday(6-3-2016)

-Mobility

WEEK 22-2-2016

Monday (22-2-2016)

–Unbroken HSPU 4×21

-Unbroken pull-ups 4×21

-Unbroken thrusters 4×21

-For time: 21-9-15-7-9-5:

• Wall ball (9/6kg)
• Ring MU

 

Tuesday (23-2-2016)-3RM TNG clean

-AMRAP 7 min:

• 3 burpee
• 3 C2B
• 6 burpee
• 6 C2B
• 9 burpee…

-Row 6x200m

-Weighted plank 4×20″ 

 

 

Wednesday (24-2-2016)

-Back squat 4×15 (increasing weight in every set, go heavy)

-«Open 15.4»: AMRAP 8 min:

• 3 HSPU
• 3 cleans (80/55kg)
• 6 HSPU
• 3 cleans
• 9 HSPU
• 3 cleans
• 12 HSPUEtc., adding 3 reps to the HSPU each round, and 3 reps to the clean every 3 rounds.

-EMOMx10:

• Odd: 150m row
• Even: 8 burpees over rower

 

 

 

Thursday (25-2-2016)

-Prepare for Open Workout 16.1

-Rest or some techinique work to build confidence

 

 

 

Friday (26-2-2016)

-Open Workout 16.1

-AMRAP 20 min:

• 7,5m OH walking lunge (43/30kg)
• 8 bar facing burpee
• 7,5m OH walking lunge (43/30kg)
• 8 C2B

 

 

Saturday (27-2-2016)

-Repeat Open 16.1 or:

-EMOMx14:

• Odd: 2 push press + 1 jerk
• Even: 4 back squats

(All with same weight)

-4 RNFT:

• 10-12m HS walk
• 10 pistol squats

-3 RFT:

• 20 GHDSU
• 15 hang power cleans (45/30kg)
• 10 alternating DB snatch (25/17,5kg)

 

 

Sunday(28-2-2016)

-Mobility

WEEK 15-2-2016

Monday (15-2-2016)

–Snatch 2x3x75% 3x2x80% 3x1x85%

-Clean and jerk 2x3x75% 3x2x80% 3x1x85%

-Paused back squat 3x3x75%

-For time:

• 2km row

-3RFT:

• 10 OHS (60/45kg)
• 50 DU
• 10 deadlift (100/70kg)

-EMOMx10: (OPTIONAL)

• 3-5 ring MU

  Tuesday (16-2-2016)

-Snatch push press + snatch balance + OHS work up to a heavy set

-2 RFT:

• 25 box jumps (24/20)
• 20 C2B
• 15 HSPU
• 10 squat snatch (60/45kg)

 –AMRAP 12 min:

• 21 wall ball (9/6kg)
• 250m row
• 9 thrusters (45/30kg)

 

 

 

 

Wednesday (17-2-2016)

-Snatch up to 3x1x80%

-Clean and jerk up to 3x1x80%

-Paused front squat 4x2x75%

-For time: 21-15-9:

• Burpee box jump (24/20)
• Power clean (60/45kg)

-Weighted plank 4×20″

 

 

Thursday (18-2-2016)

-Snatch 8x1x60%

-Clean and jerk 8x1x60%

-Snatch high pulls 3x2x80%

-EMOMx12:

• Odd: 12 HSPU
• Even: 12 TTB

-For time: «Annie» 50-40-30-20-10:

• DU
• Sit-ups

-Back extension 4×20

 

Friday (19-2-2016)

-Mobility

-Run, swim, row moderate

 

 

 

Saturday (20-2-2016)

-Snatch work up to a heavy single

-Clean and jerk work up to a heavy single

-AMRAP 12 min:

• 50 DU
• 20 KB swing (24/16kg)
• 7 STOH (60/45kg)

 

 

Sunday(21-2-2016)

-Mobility

WEEK 8-2-2016

Monday (8-2-2016)

-«Fran»: 21-15-9:

• Thrusters (42,5/30kg)
• Pull-ups

-AMRAP 12 mins:

• 5 box jumps (24/20)
• 10 wall ball (9/6kg)
• 15 DU

–3x1km row with 2 min rest

-Weighted plank 4×20″

 

(Photos by: copperheadweightlifting)

Tuesday (9-2-2016)

-OHS work up to a heavy single then 3x6x70%

-Deadlift 3x5x65% 3x5x75% 3x5x85%

 –For time:

• 9 ring MU
• 21 STOH (60/45kg)
• 7 ring MU
• 15 STOH
• 5 ring MU
• 9 STOH

-Hip thrust 3×8

 

Wednesday (10-2-2016)

-Snatch from blocks (above knees) work up to a heavy single then 3x3x(75%-80%)

-Clean from blocks (above knees) work up to a heavy single then 3x3x(75%-80%)

-Back squat 5×12

-2 RFT:

• 35 wall balls (9/6kg)
• 7 clean and jerk (70/50kg)

-3 RFT:

• 10 box jumps (24/20)
• 20 DU

 

 

Thursday (11-2-2016)

-Row:

• 2x300m 1 min rest
• 2x400m 1 min rest
• 2x500m 1 min rest
• 2x600m 1 min rest
• 8x200m 30s rest

Total: 5200m

-Mobility

 

 

Friday (12-2-2016)

-Jerk from rack work up to a heavy single then 6x1x80%

-Snatch high pulls 2x3x85% 2x3x95% 3x2x105% 2x2x110%

-Clean high pulls 2x3x85% 2x3x95% 3x2x105% 2x2x110%

-Front squat 4x3x85%

-2 RFT:

• 21 wall ball (9/6kg)
• 14 TTB
• 7 HSPU

-For time: 12-9-6:

• Alternating DB snatch (25/17,5kg)
• C2B
• KB swing (32/24kg)

 

 

Saturday (13-2-2016)

-Thruster (from ground) work up to a heavy single

-«Elchest to bar»: WOD 1 and 2: AMRAP 7 min:

• 1, 2, 3, 4, 5… deadlift 130/80kg
• 1, 2, 3, 4, 5… bar MU/C2B
• 5, 10, 15, 20, 25… wall ball (9/6kg)

-Rest 2 min then: AMRAP 3 min:

• Max. DB hang clean and jerk (25/17’5kg)
• *if DBs are dropped you must do 10 toes to rings*
• *Total score is number of DB hang C&J reps done*

-For time: 100 GHD sit-ups

 

 

Sunday(14-2-2016)

-Mobility

 

WEEK 1-2-2016

Monday (1-2-2016)

–Snatch 1x1x70% 1x1x75% 1x1x80% 1x1x85% 1x1x90% 1x1x95%

-Clean and jerk 1x1x70% 1x1x75% 1x1x80% 1x1x85% 1x1x90%

-Paused back squat 3x3x70%

-AMRAP 12 min:

• 3 STOH (60/45)
• 3 box jumps (30/24)
• 3 HSPU
• 6 STOH
• 6 box jumps
• 6 HSPU
• 9 STOH
• …

 -Weighted plank 3×30″

 

 

Tuesday (2-2-2016)

-Push press work up to a heavy single then 2x5x70%

-21-15-9:

• GHD sit-up
• Deadlift (130/80kg)

 –EMOMx20

• 1: 200m row
• 2: 5 C2B, 10 push-ups, 15 squats

-Grip strength: one handed bar holds

 

 

Wednesday (3-2-2016)

-Snatch 1x1x70% 1x1x75% 3x1x80%

-Clean and jerk 1x1x70% 1x1x75% 3x1x80%

-Paused front squat 4x2x70%

-6 RFT:

• 12 TTB
• 12 OHS (42,5/30kg)

-Practice a difficult gymnastic movement and build confidence

 

-Weighted back extensions 3×15

 

 

 

Thursday (4-2-2016)

-Technique before Saturdays max:

• Snatch 8x1x60%
• Clean and jerk 8x1x60%
• Snatch pulls 3x2x80%

-EMOMx14

• 1: 5 bar MU
• 2: 5 deadlift (140/90kg)

-Row max distance for 20 min.

-Weighted plank 4×20″

 

 

Friday (5-2-2016)

-Mobility and rest

 

 

Saturday (6-2-2016)

-Snatch 1RM

-Clean and jerk 1RM

 

 

Sunday(7-2-2016)

-Mobility

 

WEEK 25-1-2016

Monday (25-1-2016)

–Power snatch + snatch 2x(1+2)x75% 2x(1+1)x80% 3x(1+1)x85% 1x(1+1)x90%

-Jerk 2x2x75% 3x2x80% 2x2x85% 1x1x90% and finish with a heavy single

-Back squat work up to a heavy single then 3x2x80%

-5 RFT:

• 12 C2B
• 9 squat snatch (45/25kg)
• 6 strict HSPU
• *cash out 20 burpees*

-Practice DU

 

Tuesday (26-1-2016)

-Pull-ups max. set unbroken

-Deficit deadlift 5×6

 –EMOMx10

• 1: 3 squat clean (80/60kg)
• 2: 10 HSPU

-EMOMx10

• 1: 10 deadlift (80/60kg)
• 2: 5 STOH (60/45kg)

-Hip thrust 4×8

 

 

Wednesday (27-1-2016)

-Work up to a heavy set of clean pull + clean + front squat + jerk

-Front squat 3×10

-For time: «Isabel»:

• 30 snatch (60/45kg)

(*DEPENDING ON YOUR WEAKNESS CHOOSE ONE OF THE FOLLOWING OPTIONS)

A. 12-9-6:

• Thrusters (42,5/30kg)
• Pull-ups

B. 12-9-6:

• Clean (60/45kg)
• Ring dips

C. 12-9-6

• Deadlift (100/70)
• HSPU

 

-Weighted plank 4×20″

 

 

 

Thursday (28-1-2016)

-Mobility

-Run, swim, row moderate

 

 

Friday (29-1-2016)

-Snatch 2x3x70% 2x3x75% 2x3x80% 2x2x85%

-Snatch pull 2x3x90% 2x3x95% 2x3x100% 2x2x105%

-Clean and jerk 2x1x70%2x1x75% 2x1x80% 2x1x85% 1x1x90%/95%

-Heavy prowler push + pull

-2×10 weighted back extension

-2×20 back extension

 

 

Saturday (30-1-2016)

-Max. set bar muscle ups

-Max. set ring muscle ups

–3×15 unbroken thrusters (42,5/30kg)

–3×15 C2B

–3×15 deficit HSPU

-For time : 21-15-9

• DU
• Front rack lunge (60/45kg)

 

 

Sunday(31-1-2016)

-Mobility

WEEK 18-1-2016

Monday (18-1-2016)

–Snatch pull + snatch 2x(1+2)x75% 2x(1+2)x80% 3x(1+1)x85% 1x(1+1)x90%

-Clean and jerk 2×75% 3×80% 2×85% 1×90%

-AMRAP back squat (100/60kg)

-For time:

• 75 pull-ups
• *every time you come off the bar complete 5 strict HSPU*

-Accumulate 1 min L-sit and 100 back extensions

 

Tuesday (19-1-2016)

-2 sets of 2 ring MU, 4 ring pull-ups, 6 toes to rings

-2 sets of 2 bar MU, 4 pull-ups, 6 TTB

-«Grace»: for time:

• 30 clean and jerk (60/45kg)

 (*DEPENDING ON YOUR WEAKNESS CHOOSE ONE OF THE FOLLOWING OPTIONS)

A.  9-7-5:

• Muscle up (rings or bar)
• OHS (60/45kg)

B.  9-7-5:

• Deficit HSPU
• Power Clean (80/55kg)

C.  9-7-5:

• Box Jumps (30/24)
• Deadlift (140/90kg)

 

 

Wednesday (20-1-2016)

-Paused OHS (3 sec at the bottom) 4x3x(75%-80%) 2x1x(85%-90%)

-Deadlift 5x5x75

(*DEPENDING ON YOUR WEAKNESS CHOOSE ONE OF THE FOLLOWING OPTIONS)

A. 3 RFT:

• 20 burpee pull-ups
• 20 front squats (60/45kg)
• 200m run

B. 3 RFT:

• 7 MU
• 14 power cleans (60/45kg)
• 21 burpees

C. 3 RFT:

• 12 hang power clean (60/45kg)
• 2 rope climbs

-EMOMx10:

• 1: 12 front rack lunges (60/45)
• 2: 12 burpee over bar

 

 

Thursday (21-1-2016)

-Mobility

-Run, swim, row moderate

 

 

Friday (22-1-2016)

-Clean and jerk work up to a heavy single

-Snatch + hang snatch work up to a heavy double then 3x(1+1)x80%

-Back squat work up to a heavy triple

-5 RFT:

• 3 power cleans (60/45kg)
• 6 push-ups
• 9 air squats
• *rest 5 min then repeat*

–5×20″ weighted plank

 

Saturday (23-1-2016)

-Practice HS walk & hold

-EMOMx7:

• 200m run
• *rest 3 min and repeat*

-Run:

• 2x400m
• 1x100m

 

 

Sunday(24-1-2016)

-Mobility