[spoiler title="Weekly Warmup"]2mins @ 70%: row, run, skip or airdyne
2-3 rounds of: 10 FFESS 10 OHS with empty bar 10 perfect push-ups See: http://gymnasticswod.com/content/push [/spoiler]
[spoiler title="Group Metcons"] Monday Find your different speeds/gears. Feel the difference between where you need to be at for each distance/time interval to be successful.
Part 1. 100m Row OR 20sec for cals on Airdyne. Go for peak power output. Rest 2-3mins Part 2. 500m Row OR 1:30 for cals on Airdyne. Rest 5-7mins Part 3. 2000m Row OR 8mins for cals on Airdyne
Tuesday (19mins) 2 sets: 2mins AMRAP: 14 KBS, 7 burpees 1 min Rest 2mins AMRAP: 8 wall ball, 8 box jump 1 min Rest 2mins Row or airdyne 3mins Rest
Wednesday 5 sets of 4 TGU per side. For quality, not for time. then 5 sets of: 30 double unders, 10 perfect push-ups. See: http://gymnasticswod.com/content/push
Thursday Part 1: 6 repeats of Row 200m. Rest 3mins Goal is to get 0.5 - 1 sec faster on each row. Start at a hard 90% effort and build. Don’t sandbag the first set. :) Part 2: Accumulate 60sec of L-sit time on rings or straight bar.
Friday 7min AMRAP: 3 Burpees with MAX vertical jump 3 Man makers 6 Heavy KBS
Saturday Testing workout. Record your score. Get tough and grind out these 3mins intervals.
3mins Max Wall ball Rest 3mins 3mins Max KBS Rest 3mins 3mins max row or airdyne
[spoiler title="Foundation"] Workout 1 A. Back Squat 3x5, add 5-10lbs from last time. rest 2mins B. Pause squats 3x3, 3set pause in bottom, rest 90sec C. Group Metcon
Workout 2 A. Shoulder Press 3x5, rest 2mins. Add 2-5lbs from last 3x5 workout B1. Strict Pull-ups 3xmax, rest 20sec B2. Band pull aparts 3x15-20, rest 90sec C. Group Metcon
Workout 3 3-4 sets, rest as needed between stations: A1. Low Box Step-up 12-15reps or Poliquin Step-up 20-25reps, rest 30sec A2. Ring Row, max reps A3. Wall Walks 3-6reps A4. L-sit, accumulate 20sec OR 3-4 skin the cats. B. Group Metcon
Workout 4 A1. Deadlift 3x5, add 5-10lb more than last time, rest 60sec A2. Seated DB Press 3x6-8, rest 90sec B. Group Metcon [/spoiler]
[spoiler title="Training"] Workout 1 A. Front squat 5x3 @ 85%+, rest 2.5-3mins B. Group Metcon
Workout 2 A1. Push press 5x3 @ 85%+, rest 60-90sec A2. Chins, 5x2-3 reps, rest 2mins B. Group Metcon
Workout 3 A. 5 mins technique work on the snatch. B. Hang snatch. Work up to a heavy single. When you hit technical failure, do 4x2 @ 90% of that weight. C. Drop snatch. Work up to a heavy single. Then 3x2 @ 90% D1. Snatch grip deadlift 3x3 @ 120%+ of best snatch, rest 60sec D2. Chin-ups, max reps, rest 60sec
Workout 4 A. 3-4 sets for quality, not speed, rest as needed: 1 min max handstand push-ups OR 3-5 wall walks 1 min muscle-up practice OR 1min max reps chin-ups 3 Very heavy TGU/side. Max weight. B. Group Metcon
Workout 5 A. Back Squat 3x3 @ 85-90%, rest 3-4mins B. Pendlay Row 3x10, rest 60-90sec C. Group Metcon [/spoiler]
[spoiler title="Competition"] Workout 1 A. Snatch 8x1 @ 85% B. Power Clean 4x3@ 75% C. Squat 5x3 @ 85%
Workout 2 A. Press 5x3@85% B. Group Metcon
Workout 3 A. 5min AMRAP: Muscle Ups B. 5min AMRAP: 2-3 HSPU + 3-5 skin the cat C. Group Metcon
Workout 4 A. Clean and Jerk 10x1@85% B. Power Snatch 3x2@ 75% C. Front Squat 4x3 @ 85%
Workout 5 10 sets: rest 6mins between sets 5 and 6 6 Touch and Go Cleans 15 cals airdyne Rest 3mins [/spoiler]