Resolution Wednesday 01JAN2014

Mobilize

Workout at 1200

BBG

1) 8:00 to work to a 2rm Power Snatch (touch & go reps – stay within the allotted time)

2) 3XME T&G Power Snatches @ 80% of max from #1 – rest as needed

Strength

1a) 3X3 Strict Press + 5 Push Press – heaviest possible, rest 90 sec.
1b) 3X10 Reverse Hypers – very heavy, rest 90 sec.

Conditioning

3 rounds for time of:

10 Front Squats 185/95# (no racks)
50 Double-Unders
15 C2B Pullups

Tuesday 31DEC2013

Mobilize

Workout will be @ 1000

BBG

1) 10 min. to establish a 2RM Clean from blocks (at power position) + 1 Jerk (after 2nd Clean).
2) EMOM for 5:00 – 2 Cleans from blocks (at power position) + 1 Jerk @ 80% of max double from #1.

Strength/Skill

1a) 4X5 Muscle-Ups (see note below) + ME Ring Dips (kipping or strict, begin RD after 5th MU) – rest 90 sec.

Note: The 5 reps per set are a starting point for those with less than 10 UB reps. If your best max UB set is more than 10 reps then sets should be half of whatever your max number is (example: max UB 18 reps – perform 4 sets of 9 reps with ME dips after rep 9). For those with less than 10 UB reps the preference for the sets of 5 is UB reps, but not required.

1b) Back Squat: 1X8@70%, 2X8@75%, 1X5@80% ­ quick up and down with no pause every set, rest 90 sec.

Conditioning

2 X Row 2k

Take resting heart rate before first 2k. Rest as needed for heart rate to return to within 10 BPMs of original RHR, then begin second 2k.

Monday 30DEC2013

Mobilize

Workout will be at 0930

WOD 131230:

BBG

1) 10 min. to establish a 2RM Snatch from blocks (at power position).
2) EMOM for 5:00 – 2 Snatches from blocks (at power position) @ 85% of max double from #1.

Strength/Skill

1a) 3XME UB TTB – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131223 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

Conditioning

For time:

30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 135/95#
20 Bar-Facing Burpees
10 OHS 175/125#
10 Bar-Facing Burpees
20 Muscle-Ups

Saturday 28DEC2013

Mobilize

Workout will be at 0915

BBG

12 minutes to work to an EASY 1RM Clean & Jerk for the day.

Note: This means no more than 5 to 6 attempts, no more than 1 miss, and none of these attempts should be a huge fight. Stay well below your current max if the weight isn’t going up easy.

Strength

20 minutes to establish a 1RM Front Squat.

Conditioning

5 rounds for total working time of:

Row 500m
15 Thrusters 105/70#

Rest 1:1

Friday 27Dec2013

Mobilize

Workout will be at 1000

BBG

15 min to establish a 1RM Snatch.

Strength/Skill

1a) 3X3 Strict Press + 4 Push Press – heaviest possible, rest 90 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 90 sec.

Conditioning

For time:

3 Power Snatches 115/75#
6 C2B Pull-ups
9 6″ Target Burpees
6 Power Snatches 115/75#
9 C2B Pull-ups
12 6″ Target Burpees
9 Power Snatches 115/75#
12 C2B Pull-ups
15 6″ Target Burpees
12 Power Snatches 115/75#
15 C2B Pull-ups
18 6″ Target Burpees
15 Power Snatches 115/75#
18 C2B Pull-ups
21 6″ Target Burpees

Thursday 26DEC2013

Mobilize

Workout will be at 1000

1) EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2) 30 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Conditioning

5 rounds of:

2:30 to complete-

15 Deadlifts 135/95#
1 set – ME UB Muscle-Ups (if you cannot do a set of more than 4 UB reps, try to maintain 5 reps every round)

*Rest the remainder of the 2:00.

Tuesday 24DEC2013

Mobilize

Workout will be at 1000

BBG

1) 10 min. to establish a max 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk (both Cleans UB, then one Jerk).
2) EMOM for 5 minutes – 1 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk @ 85% of max from #1.

Strength/Skill

1a) 3X5 Strict + ME UB Kipping Deficit HSPU 6/4″ – rest 90 sec.

Note: If you cannot do strict reps from a deficit, then do not use a deficit for any reps. Strict reps may be broken, but ME UB Kipping sets must start immediately after the final strict rep, without coming off the wall.

1b) 3X5 Max Height Box Jumps – rest 90 sec.

Note: Step down ALL REPS. These should be high enough to be challenging for five reps, but not so high that rest is needed between reps.

Conditioning

12 minute AMRAP of:

100 Double-Unders
20 TTB
20 Power Clean & Push Jerks 105/75#
75 Double-Unders
20 TTB
15 Power Clean & Push Jerks 155/105#
50 Double-Unders
20 TTB
10 Power Clean & Push Jerks 205/140#

Note: When all three rounds are completed, continue to repeat the final round for the duration of the AMRAP.

Monday 23DEC2013

Mobilize

We will be following the Outlaw Way until the Open. Workout will be at 1000 on Monday due to Holiday Routine.

WOD 131223:

BBG

1) 10 min. to establish a max 2-Pos Snatch (hi-hang, low-hang 2″ from floor).
2) Every 45 sec. for 3 minutes – 1 2-Pos Snatch (hi-hang, low-hang 2″ from floor) @ 85% of max from #1.

Strength/Skill

1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – heaviest possible with continuous stride (no stopping to gather feet), rest 60 sec.

Conditioning

5 rounds for total time of:

15 6″ Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14

Rest 1:00 after each round.

Friday 20DEC2013

Mobilize to Stay Alive



Skills

4 X 10 Toes 2 Bar
10 MU

Strength


Snatch

1*1*1*1*1 find 1RM

4 X 2+2 Snatch Grip Push Press + OHS @ 90% 1 RM



WOD

For time:

Run 800m
15 HRPU
15 KBS 32/24kg
Run 400m
20 HRPU
20 KBS 32/24kg
Run 200m
25 HRPU
25 KBS 32/24k

Scale as Appropriate

Wednesday 18DEC2013

Mobilize

Strength:

EMOM x 5 min: 

2 Power Snatch + 2 OHS (both power snatch completed first) @ 60%

5 Burpees

Rest 5 min

EMOM x 5 min

2 Power Clean + 2 Power Jerk (both power clean completed first) @ 60% 

5/3 Deadhang Pullups

Strength:

FS/BS: 2/4 x 4 sets @ 80% of FS Max

WOD:

4x1k Row, All out effort on every row or 4 X 800 Run, rest 2:1 per effort

Monday 16DEC2013

Mobilize to Stay Alive



Skills

5 Skin the Cat or Ring Dip Holds
15 T2B


Strength


Back Squat

5 X 5 @ 75% 1RM
3 X 3 @ 85% 1RM
AMRAP @ 95% 1RM


WOD

Filthy 50

50 Box jump, 24 inch box
50 Jumping pull-ups 
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps 
50 Knees to elbows 
50 Push press, 45 pounds
50 Abmat SU
50 Thrusters, 45 pounds
50 Burpees 
50 Double unders

Scale as Appropriate

Bear Demo

Friday 13DEC2013

Mobilize to Stay Alive

Skill

Bar or Ring MU

15 Pistols

WOD

Bear Complex

5 Rounds NFT for weight

Power Clean

Front Squat

Push Press

Back Squat

Push Press

1 round equals 7 times thru all 5 movements

Scale as Appropriate

Wednesday 11DEC2013

Mobilize to Stay Alive

Skill

Handstand Walks

Turkish Get Up 

Strength


Deadlifts

3 X 3 @ 75 % 1RM
3 X 3 @ 85% 1RM
AMRAP @ 90% 1RM


WOD

21-15-9

Burpee Box Jumps

KBS

Pull Ups

Scale as Appropriate

Tuesday 10DEC2013

Mobilize to Stay Alive

Skill

20 T2B

20 HSPU

Strength


Power Cleans

3 X 3 @ 75 % 1RM
3 X 3 @ 85% 1RM
AMRAP @ 90% 1RM


WOD

Play a Sport

Scale as Appropriate

Monday 09DEC2013

Mobilize to Stay Alive

Skill

Weighted Pull - Ups

10 Muscle Ups or Ring Dips

Strength


Back Squat

3 X 3 @ 75 % 1RM
3 X 3 @ 85% 1RM
AMRAP @ 90% 1RM


WOD

AMRAP 20 Minutes

5 Thrusters @ 95/65

7 Hang Cleans @ 95/65

10 SDHP @ 95/65

Scale as Appropriate

Friday 06DEC2013

Mobilize to Stay Alive

Skills

5 X 5 Split Jerk @ 75% 1RM

20 T2B

Strength


Front Squat

5 X 5 @ 65 % 1RM
5 X 5 @ 75% 1RM
AMRAP @ 85% 1RM


WOD

AMRAP 15 Minutes

05 Pull ups

10 Push Press @ 95 / 65

15 Kettle Bell Swings

20 Double Unders or Triple Singles

25 Lunges in place with 45 / 25 pound plate OH

Scale as Appropriate

Thursday 05DEC2013

Mobilize to Stay Alive

Skills

Handstand Walk

15 Knees to Elbows

Strength


Strict Press

5 X 5 @ 65 % 1RM
5 X 5 @ 75% 1RM
AMRAP @ 85% 1RM


WOD

Death by Power Snatch @ 95/65

Scale as Appropriate

Wednesday 04DEC2013

Mobilize to Stay Alive

Skill

20 HSPU

10 Jerk Balance @ 95 / 65

Strength

Deadlifts

5x5 @ 65% 1RM

5X5 @ 75% 1RM

AMRAP @ 85% 1RM

WOD

For time:

Run 1.5 Miles

40 Abmats Sit ups

30 HRPU

20 Burpees

10 Box Jumps

500 Meter Row

Scale as Appropriate

Tuesday 03DEC2013

Mobilize to Stay Alive

Skill

20 Pistols

20 T2B

10 Medicine Ball Cleans

Strength

Power Cleans

5x5 @ 65% 1RM

5X5 @ 75% 1RM

AMRAP @ 85% 1RM

WOD

For time:

12 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″
9 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″
6 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″

***Chest 2 Bar & Ring dips for MU***

Scale as Appropriate

Monday 02Dec2013

Mobilize

Skill

20 Strict PU
20 V up
10 Turkish get up


Strength

Add 10 pounds to previus cycle 1rm

Back Squat

5x5 @ 65% 1rm
5x5 @ 75% 1rm
5+ @ 85% 1rm


WOD

For time

500 meter row
40 Squats
30 SitUps
20 push ups
10 Pull ups