Focus:

Strict Pull-up Progression Week 2

Phase 1- 0 Strict Pullups

3 sets of 5 jumping negatives. Jump up to position with chin over the bar and SLOWLY lower to full extension. Step back on box and repeat.

Phase 2- 1 Strict Pullup

5 minute EMOM 2-5 strict pull ups- (Try to beat week 1 Score)

Phase 3- 5 Strict Pullups

20 kipping pull ups as fast as possible in least amount of sets as possible.

Phase 4- 10/7 Strict Pullups

5 minute EMOM of 20 seconds unbroken kipping pull ups

Phase 5- 15/10 Strict Pullups

Tabata kipping chest to bar pull ups. Count lowest score.

 

WOD:

3 Rounds

15 DB Power Cleans 50/35lbs

21cal Row

9 Ring Dips

21cal Row

 

Accessory:

3x

1min Bandy Rows

1min Plank

Focus:

Push Jerk

5 x 3

*Build to the weight you want to start the workout with

 

WOD:

7 Rounds

50 Double Unders

1 Push Jerk Attempt, Go from Rack

*Score is Total Load Lifted across All 7 Attempts

 

Recovery:

CrossOver Symmetry Recovery Protocol

Focus:

6min EMOM Alt

-3 Hang Power Snatch *build heavier than WOD

-3 Jumping Bar Muscle Up transitions

 

WOD:

30min AMRAP w/ Partner

Partner 1: 400m Ski Erg

Partner 2: Rounds of 

5 Hang Power Snatch 95/65lbs

3 T2B

1 Bar Muscle Up

 

Finisher:

20cal Row ALL OUT

x 2

WOD:

9/11 Tribute WOD

For Time

2001m Run

11 Box Jumps 30/24″

11 Thrusters 125/85lbs

11 Chest 2 Bar Pullups

11 Power Cleans 175/115lbs

11 HSPUs

11 KB Swings 32/24kg

11 Toes 2 Bar

11 Deadlifts 170/115lbs

11 Push Jerks 110/75lbs

2001m Row

Focus:

Pull-Up Progression Week 1

Phase 1- 0 Pullups

3 sets of 5 jumping negatives. Jump up to position with chin over the bar and SLOWLY lower to full extension. Step back on box and repeat.

Phase 2- 1 Strict Pullup

5min EMOM 2-5 Strict Pullups (banded if needed)

Phase 3- 5 Strict Pullups

5min EMOM 2-5 Strict Pullups (banded if needed)

Phase 4- 10/7 Strict Pullups

4 minute EMOM of 20 seconds unbroken kipping pull ups

Phase 5- 15/10 Strict Pullups

Tabata kipping chest to bar pull ups. Count lowest score

 

WOD:

“Elizabeth”

21-15-9

Power Cleans 135/95lbs

Ring Dips

 

Accessory:

100 reps Each

Bandy Tris

Bandy Pull Aparts

Bandy Curls

Focus:

Snatch Balance

5 x 1

 

Overhead Squats

5 x 5

 

WOD:

5 Rounds for Reps

1min ME Toes 2 Bar

1min: 100m Run (rest the remainder of time)

1min: ME Overhead Squats 95/65lbs

 

Recovery:

800m Walk/Jog 

or

400m Mid Weight Sled Drag

Focus:

Strongman

EMOM x 10

Min 1: 3 Ground to Over Shoulder w/ Sandbags

Min 2: 15/12cal Row

 

WOD:

For Time Each Round

E2MO2M x 10

50 Double Unders

5 Sandbag to Shoulder- Heavy

 

Finisher:

50 of Each

Banded Good Morning

Spanish Squats

Banded Scap Pushups

Reminder, Only a 9:30 class and then Open Gym till Noon

Focus:

Squat Clean Cycle Wk2

3 x 3 Front Squats Pulled from Floor

70% of 1RM Clean

 

Power Clean + Hang Clean + Clean

3 x (1+1+1) Heavy BUT PERFECT

 

WOD:

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

“Griff”

800m Forward Run

400m Backward Run

800m Forward Run

400m Backward Run

 

Recovery:

Hamstring & Quad Smash

Minimum 10mins

Focus:

Kip Swing Practice

10min EMOM

Min 1: 3 Kip Swings

Min 2: 2 Kip Swings + 1 Kip

Min 3: 2 Kip Swings + 1 Pullup

Min 4: 2 Kip Swings + 1 Pullup + 2 Kip Swings

Min 5: 3 Kipping Pullups

 

WOD:

“Team Cindy”

20min AMRAP

P1- Rounds of Cindy

P2- 800m Run

*Switch Each Time P2 Comes in from the 800m Run

 

Skill:

Skin the Cat 

3 x 3

Focus:

Back Squat 

5RM

 

WOD:

5 Rounds

400m Run

50 Air Squats

 

Finisher:

100 KB Swings

*every break 5 burpees

**Go for big sets so use a KB that allows sets of 15-25 reps minimum