October 5th, 2018

Warmup
CrossOver Symmetry
+
2 rounds of:
10 Barbell Hip Thrusts
10 Half Kneeling Banded Face Pulls (5 each way)
10 Single Leg KB DL each side (light)
10 KB Windmills (total)

Barbell
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)

B. Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2 reps

Loading per set (by %): 60, 70, 80, 80-85, 80-85, 82-87

Conditioning
“2018 Wodapalooza Qualifier 1”
150 Double Unders
60 Wallballs (20, 14lbs @ 10ft)
30 Chest to Bar
150 Double Unders

Gymnastics (optional)
OTM x 10 minutes:
Odd: Strict MU x 1-3 reps
Even: GHD Sit-ups x 8-12 reps

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October 3rd, 2018

Gymnastics/Shoulder & Core Work:
A1. Circular Scap Pull-ups x 5-7 each direction x 3 sets
A2. Nose-to-Wall HS Hold x 30 seconds x 3 sets
A3. Band Pull-Aparts x 10-15 reps
B1. Strict Knees to Elbows x 6-10 reps @2110 x 3 sets
B2. Sorenson x 30 seconds x 3
C. Bamboo Bar Overhead Hold x 30-40 seconds x 3; rest 60 seconds

Strength Work
A. Front Racked Walking Lunge x 16-20 steps; rest 2 minutes x 3 sets
B1. Prone Barbell Row x 8 x3
B2. Strict Dips x 7-10 x 3 sets

Conditioning
5 minute amrap @85-90%:
3 Squat Cleans @135/95
5 Strict HSPUs
7 GHD Sit-ups

Rest 3 minutes

5 minute amrap @85-90%:
3 Push Presses @135/95 lb
5 Bar-Facing Burpees
7 Pistols

Rest 3 minutes

x 2 rounds (20 total minutes of work)

October 2nd, 2018

Prep:
Crossover Symmetry
+
Plyo Work:
Single Leg Box Jump x 2/side x 3 sets
Depth Drop to Broad Jump x 3×3

Barbell
A. Hang Power Snatch x 1.1.1.1 @65-70% of PS (rest 10 seconds between singles) 5 sets done OT2minute
B. Power Clean; 3 TnG reps OTM x 6 minutes; working from 70-80%
C1. Clean Grip RDL x6x3 @80-85% of Clean
C2. Turkish Get Up x 3/arm x 3 sets

Conditioning
100/80 Cal Assault Bike @sustainable pace
Rest 5 minutes
x 3

October 1st, 2018

Prep:
CrossOver Symmetry
+
2 rounds of:
10 Barbell Hip Thrusts
10 Half Kneeling Banded Face Pulls (5 each way)
10 Single Leg KB DL each side (light)
10 KB WIndmills (total)

Gymnastics (optional)
OTM x 10 minutes:
Odd: Legless Rope Climb x 1-2 reps
Even: Hollow Rock x 10 + Arch Rock x 10

Barbell
A. Snatch Grip Behind the Neck Push Jerk x4x4 @70-80% of Snatch
B. Thruster x 3 reps OT2M x 5 sets; taken from the floor — squat clean the first rep; building each set
C. Back Squat @32X1; 75%x2x4

Gymnastics Conditioning
5 rounds @90%:
9 Chest to Bar Pull-ups
12/9 Cal Ski

Rest 5 minutes
x2 sets

Optional Additional Aerobic Session
90 Second Run on Air Runner @85%
Rest 90 seconds
x 4
Rest 4 minutes
x 2

September 28th, 2018

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps
Station 2 – Rolling Pistol or Roll to Candlestick x 8-10 reps
Station 3 – Strict Handstand Push-ups x Max Reps in 45 seconds or Strict HSPU Negatives x 3-5 reps @5-second lowering
Station 4 – Hollow Hold x 30-40 seconds

B. For time:
50/40 Calorie Row
50 Kettlebell Swings (32/24kg)
50/40 Calorie Bike

September 26th, 2018

A. Complete as many rounds and reps as possible in 8 minutes of:
12 Alternating Dumbbell Snatches (50/35 lb)
300 Meter Run

Rest 4 minutes, and then…

B. Complete as many rounds and reps as possible in 8 minutes of:
12 Air Squats
8 Burpees
6 Toes to Bar

Rest 4 minutes, and then…

C. Complete as many rounds and reps as possible in 8 minutes of:
12/9 Calorie Assault Bike
60-ft Sandbag Carry (150/100 lb)

September 25th, 2018

A. Three sets of:
Kettlebell Front Rack Bulgarian Split Squat x 6-8 reps/leg @ 3010
Rest 60 seconds
Single Arm Trap-3 Raise x 8-10 reps each arm @ 2111
Rest 60 seconds

B. Against a 2-minute running clock, complete:
Row 250 Meters
Double-Unders x Max Reps

Rest 2 minutes between sets, and complete a total of four sets for max reps.