Friday October 29, 2021

Bench Press 

5x2, building to a Heavy double 

(205-225-245-255-265)

Then:

For time: 

9-6-3 Devil's Press (2x 50#)

15 Toes-to-Bar after Each set

(3:01)

Then:

3 Rounds of:

2 Legless Rope Climbs

10 DB Bench Press (2x 50#)

10 DB Thrusters (2x 50#)

Rest 1:00 between Rounds

(1:10-1:11-1:10)

Thursday October 28, 2021

500-m Row @ Easy

500-m Ski-Erg @ Easy

Then:

Two sets of:

1000-800-600-400-200-meter Row

500-400-300-200-100-meter Ski-Erg

Rest 4 minutes between sets

Wednesday October 27, 2021

3 Waves of: 

3 Sets of: 

1 Power Clean

1 Squat Clean

1 Hang Squat Clean

1 Split Jerk

Rest 1:00 between Sets.

Rest 3:00 between Waves. 

(135-155-175, 195-215-225, 235-245-255)

Then: 

5 Sets of: 

5 Strict HSPU

15 Empty Barbell Strict Press

30-second Empty Barbell Overhead Hold

15 Empty Barbell Push Press

5 Kipping HSPU

Rest 2:00 between Sets. 

Then:

3000-m Assault Runner as:

6 Sets of:

300-m @ Moderate (mid-1000's)

100-m @ Easy (mid-high 800's)

100-m @ Fast (high 1200's-mid 1300's)

(15:35)

Tuesday October 26, 2021

3 Sets of:

3 Snatch Grip Push Press

3 Overhead Squats 

Use light-moderate weight. 

(95-115-135)

Then:

3 Sets of:

3 Snatch Grip Deadlifts

Use moderate weight

(135-155-185)

Then:

Every 30-sec for 5-min (10 sets)

1 Squat Snatch, starting @ 135#

(135-145-155-165-175-185-195-205-215-225)

Then:

5 Sets of: 

5 Scap pull-ups

5 Strict pull-ups

5 Kip swings 

5 Pull-ups

5 Chest-to-bar pull-ups

Rest as needed between sets

Then:

Rowing intervals

1x 2000-m @ 2:00/500-m

2x 1000-m @ 1:55/500-m

4x 500-m @ 1:45-1:50/500-m

6x 250-m @ 1:40/500-m

Rest 1:00 after each interval

Monday October 25, 2021

10 Rounds of: 

300-meter Ski-Erg

1 Deadlift @ 70+%

Rest 1:00 between Rounds 

(1:05.7, 1:05.4, 1:04.7, 1:04.5, 1:04.2, 1:03.9, 1:03.6, 1:03.4, 1:02.5, 1:02.1)

(350, 360, 370, 380, 390, 400, 400, 400, 400, 400)

Then:

Muscle-up Work

8x10 Low-amplitude Ring Swings

5x8 Bottom of dip Ring Swings

5x8 Ring support Ring Swings

8x5 High-amplitude ring swings w/ pull to chest.

Saturday October 23, 2021

Clean & Jerk

10 minutes to work to a Heavy Single (315-lbs)

(Start with an empty barbell)

Then:

5 Rounds of: (15:16)

Run 200-meters 

40-ft Handstand Walk (20-ft down & back)

20 GHD Sit-ups

20 Wall Balls (20#)

Friday October 22, 2021

5x 2-minute Rounds

7 Sandbag Cleans (150#)

Max rep Legless Rope Climbs (3,3,3,3,3)

Rest 2 minutes between Rounds 

Then:

Sotts Press: 3x3 (95,115,135)

Snatch Balance: 3x1 (185,205,205)

Snatch Lift-off: 3x2 (225,245,260)

Then:

7 Sets of:

Snatch + Hang Snatch

(135,155,165,175,185,205,215)

Thursday October 21, 2021

Rowing Workout

5-minute Warm-up @ Easy pace 

Then:

4x 2000-meters @ 2:00/500-meter

Rest 2 minutes between

Then:

Cool down @ easy pace until 10,000-meters Total

Wednesday October 20, 2021

3 sets: 20 rear-elevated single leg squats 15 glute bridges 15 toes to bar

Then:

Front Squat: 10-8-6-4-2 Rest as needed between sets

Then:

Muscle up work: 3 sets: 6 ring rows + 6 kip swings + 6 dips Then: 6x6 "PERFECT" muscle ups *rest as needed to keep technique solid

Then:

20 min steady bike (trainer preferred) *comfortable, metcon type pacing

Tuesday October 19, 2021

5 Rounds of:

50-second Row @ Easy pace 

10-second Row @ Hard pace 

Then:

2 Sets of:

20 Banded good mornings

20 Reverse hypers (on GHD)

40 Single-unders 

Then:

1 Set of:

60-second Banded hamstring floss, per side 

60-second Wall calf stretch, per side 

Then:

Deadlift

6x3 @ 70+%

Rest 90-seconds between sets

(350-365-385-405-425-435)

Then:

For time:

50-40-30-20-10 Double-unders

25-20-15-10-5 Calorie row 

(5:25)

Then:

6 sets of: (all @ 60+% of 1-RM clean & jerk)

1 Power clean

2 Hang power cleans

(drop & reset)

1 Power clean

(195,205,215,225,235,250)

Monday October 18, 2021

3 Rounds of: 

12 Calorie Row @ Easy Pace 

10 Half-Kneeling DB Press, per side 

50-ft Walking Lunge, no weight 

Then:

2 Sets of:

30-second Banded lat stretch, per side

30-second Couch stretch

Then:

3 Rounds of:

5 Wall walks

15 Hip Extensions

25 Banded pull-aparts

Then:

Strict Press 

Warm-up sets: empty barbell/10, 30/8, 40/6, 50/4, 60/2.

Working sets: 5x3, building to a heavy 3-rep. Rest 90-sec between sets. 

(145-155-165-175-190)

Then:

Split Jerk

Warm-up sets: 30/3, 40/3, 50/2, 60/2, 70/1. 

Working sets: 5x1, building to a heavy 1-rep. Rest 90-sec between sets.

(255-275-295-310-320)

Then:

6 Rounds of:

20-ft handstand walk

5 Burpees (fast)

5 Strict handstand push-ups (add deficit if possible)

Rest 90-sec between Rounds.

(34, 39, 37, 36, 37, 37)

(set 1 = no deficit, sets 2-6 = 1x 25-lb bumper each side)

Monday October 11, 2021

Overhead Squat

6x3, building to a Moderate-Heavy

+

Bar Muscle-ups

6x3, focusing on Technique

+

20-minute AMRAP of: 

30 calorie row

24 calorie assault bike

200-meter assault runner 

95-125-155-185-205-225

+

Done

+

4 Rounds + 22 calories on rower

Friday October 8, 2021

Wodapalooza Qualifier Workout 5

10-9-8-7-6-5-4-3-2-1 reps of: 

Toes to Bar

Devil's Press @ 50-lbs

8:13

Wednesday October 6, 2021

Wodapalooza Qualifier Workout 4

18-minute AMRAP of: 

10 Calorie Row 

10 Wall Balls @ 20-lbs

10 Box Step Overs @ 24-in w/ 50-lbs

90 Double-unders

* add 10 reps per exercise each round

* double-unders stay the same each round

Score = 34 Double-unders into 90 after the round of 40

Tuesday October 5, 2021

Wodapalooza Qualifier Workout 3

12 minute AMRAP of: 

21-15-9 

Deadlifts @ 165-lbs

Pull-ups

Directly into...

15-12-9

Front Squats @ 165-lbs

Chest-to-Bar Pull-ups

Directly into...

12-9-6

Shoulder to Overhead @ 165-lbs

Bar Muscle-ups

(6 Bar Muscle-ups Left)

Monday October 4, 2021

Morning Session:

6-km Row @ Easy-Moderate Pace

Then:

20 minute Sauna Sit

Evening Session:

WZA Qualifier Workout 2: 7 Minutes in Heaven 7 minutes to complete: 1 Clean & Jerk 50-ft Handstand Walk 1 Clean & Jerk 50-ft Handstand Walk 1 Clean & Jerk 50-ft Handstand Walk 1 Clean & Jerk 50-ft Handstand Walk 1 Clean & Jerk Score = total weight.

(295-305-305-305-310) Then: Workout 1: Death by 2.0 In 8 mins, 4 rounds of: 8 Burpee Box Overs @ 24-in 8 Hang Power Snatch @ 115-lbs 8 Thrusters @ 115-lbs @ 8 minutes... In 7 mins, perform 4 rounds

(7 thrusters left in 4th round of this portion) @ 15 minutes... In 6 mins, perform 4 rounds @ 21 minutes... In 5 mins, perform 4 rounds

Saturday October 2, 2021

Partner Workout

4 Rounds of:

Partner 1: 50 Double-unders

Partner 2: Double KB Overhead Hold

Rest 1 minute, then...

4 Rounds of:

Partner 1: 12/10 Calorie Row

Partner 2: Double KB Front Rack Hold

Rest 1 minute, then...

4 Rounds of:

Partner 1: 12 Thrusters @ 95/65-lbs

Partner 2: Double KB Suitcase Hold

Then:

4x2 Front Squat @ 80%

Rest 2 minutes between sets

Friday October 1, 2021

Weightlifting Technique EMOTM x 7:00 1 Power Snatch + 1 Hang power Snatch + 1 squat Snatch

(95-115-135-155-175-175-175) Conditioning For Time: 30-20-10 reps of: Row Calories Deadlifts @ 155/105-lbs

(4:21) Weightlifting Accessory 3x3 muscle snatch (light) 3x2 Snatch strict press (light) 3x1 snatch balance Skill Training: Muscle-ups Four sets of: 5 Kip Swings w/ towel 5 Ring Pull-ups w/ towel Then: Six sets of: 4 Ring Muscle-ups Rest 1-min between sets

Thursday September 30, 2021

Aerobic Training:

Outdoor Run

5 mins @ z1

20 mins @ z2

5 mins @ z1

Wednesday September 29, 2021

Weightlifting Back Squats: 3x8, all moderate sets

(255-275-305-lbs) Skill Training: Pistols Two sets of: 30-second Pigeon Stretch, per side 30-second Couch Stretch, per side Then: Three sets of: 25-ft Double-KB Duck Walk Rest 30-seconds 10 Single-leg Squats off Box, per leg Rest 30-seconds Then: Four sets of: 20 Alternating Pistols Rest 60-seconds between sets.

Conditioning 21-15-9 of: chest to bar pull ups 14-10-6 of: burpee box jump overs (24) 7-5-3 of: Devils Press (50s)

(4:54)