Saturday January 31, 2015

WORKOUT 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135/95 lb. 20 muscle-ups

Friday January 30, 2015

A) Warmup 3rds not for time 

8 strict chest to bars 

10 strict dips 

8 kipping hspu

B) 66%x5

76%x5

86%x5

91%x5

1x20 5 lbs heavier then last week

C) 15min Find a heavy Clean + Hang Clean + Front Squat + Jerk

D) WORKOUT 14.1 Complete as many rounds and reps as possible in 10 minutes of:

 30 double-unders

 75/55lb. power snatches, 15 reps

Wednesay January 28, 2015

A) warm up 

3 rounds 

10 chest to bars 

50 double unders 

8 handstand push-ups 

B) 12min Cap 3 Power Clean T&G

C) 60seconds rest 2minutes 

Max Effort Power Cleans 135/95 155/105 185/130 205/145 225/155

D) 7 minutes amrap

3 power clean to overhead 135/95lbs

3 toes to bar 

6,6,9,9,12,12,15,15,18,18etc. 

Tuesday January 27, 2015

A) Warm up 5x30ft HSW

B) 10min EMOM 1 Snatch + 1 Overhead Squat 80-90% 1RM

C) 4 minutes every 15 seconds 2 Power Snatch 135/100lbs

D)3 Rounds 

30 Wall Balls 

30 Burpees 

15 Toes to Bar

Monday January 26, 2015

A) 3 rounds 

10 chest to bars 

50 double unders

8 kipping handstand pushups

B) front squat find a 2 rep max 

C) front squat 3x2 reps at 90% of 2RM 

Rest 3 mins between sets

D) Push Press increase 10lbs every minute 135/95lbs

E) 10 min Amrap 

10 shoulder to overhead 

30 double unders 

95/135lbs

105/155

125/175

135/195

145/215

Max reps at 155/225

Saturday January 24, 2015

A) Fran 

B) at the 10 minute mark find a 1RM Clean and Jerk 

C) at the 20 minute mark 

20 OHS 135/95lbs 

40 Double unders 

20 Squat cleans 135/95lbs

40 Burpees

Friday January 23, 2015

A) 3rds not for time 

8-10 strict chest to bars 

10 strict dips 

8 kipping hspu 

B) ) Backsquat

64%x5

74%x5

84%x5

89%x5

1x20 5 lbs heavier then last week 

C) 15min Find a heavy Clean + Hang Clean + Front Squat + Jerk

D) 50Cal Row 

4 Rounds 

10 Deadlift 315/225lbs 

12 Chest to Bar

Then

50cal Row

Wednesday January 21, 2015

A) 3 rounds not for time 

5-7 muscle ups 

50 double unders 

8 Strict TTB

B) 12min Cap 3x3 Power Clean T&G

C) 60seconds on 

rest 2minutes 

Max Effort Power Cleans 

135/95 

155/105 

185/130 

205/145 

225/155

D) 10-20-30-20-10 

Thrusters 95/65lbs 

Burpee over Bar

Tuesday January 20, 2015

A) Warm up 5x30ft HSW

B) 10min EMOM 1 Snatch + 1 Overhead Squat 80-90% 1RM

C) 4 minutes every 15 seconds 2 Power Snatch 125/90lbs

D) 3 Rounds For Time: 

20 Wall Balls 30/20lbs 

40 Double Unders 

20 Burpees

Monday January 19, 2015

Congrats to Alex for placing 2nd in the 2015 Canadian Junior Nationals of Weightlifting in Winnipeg this weekend.    

A) 3rds not for time

12 chest to bars 

10 strict dips

8 kipping hspu 

B) front squat 

Quickly find a 3 RM

C) front squat 

3x3 @90% of your 3RM

Rest 2-3mins between sets 

D) Jerk 

Quickly build to a 1RM 

E) Push Press * Set 1 – 5 reps @ 50% * Set 2 – 5 reps @ 60% * Set 3 – 5 reps @ 70-75% * Set 4 – 3 reps @ 75-80% * Set 5 – 10 reps @ 85+%

F)3 sets of 

 3min Amrap 

15 power snatch 75/55lbs 

30 double unders 

Rest 3 mins 

Saturday January 17, 2015

Row 60 cal

50 toes to bar

40 wallballs 

30 power cleans 135/95lbs

20 muscle ups 

Friday January 15, 2015

A) seated box jumps 

5x3 reps rest 1 min 

Build to a moderate height 

B) ) Backsquat

62%x5

72%x5

82%x5

87%x5

1x20 5 lbs heavier then last week 

C) 15-12-9 Deadlifts 315/225lbs Box Jumps 30"/24"

Immediately in to 

D) 30 muscle ups for time 

Wednesday January 14, 2015

A) 3 rounds not for time 

5-7 muscle ups 

50 double unders 

15ft handstand walk

B) 3x3 Power Clean T&G

C) 4x60seconds rest 60 seconds Max Effort Power Cleans 135/95lbs

D) 2-4-6-8

ROPE climbs

10-12-14-16

HSPU  4" def

Tuesday January 13, 2015

A) Warm Up
3 rounds not for time
3 bar muscle ups
30 sec Lsit
8-10 strict ring dips


B) 4 minutes every 15 seconds
2 Power Snatch 115/80lbs

C) Power Snatch 1 Rep EMOM add 10lbs
Start at 135/95lbs
If you fail before the 10th minute continue with the previous weight until the 10th minute

D) 10 minute AMRAP
15 Wall Balls 30/20lbs
30 Double Unders
15 Burpees

Monday January 12, 2015

A) 3 rounds not for time
5-7 muscle ups
50 double unders
15ft handstand walk

B) front squat find a 4 RM 

C) Front squat 3x4 at 90%of 4RM

D)  Jerk 3 x 1 x 95%+

E) Push Press * Set 1 – 5 reps @ 50% * Set 2 – 5 reps @ 60% * Set 3 – 5 reps @ 70-75% * Set 4 – 3 reps @ 75-80% * Set 5 – 10 reps @ 75-80% * Set 6 – 10 reps @ 70-75% * Set 7 – 10 reps @ 65-70%

F) 3 rounds 

airdyne 15 cals

20 Shoulder to overhead 95/65lbs

Rest 3mins

Saturday January 10, 2015

A1) 60 burpees to target 

Rest 3 mins

A2) 50 overhead squats 105/75

Rest 3 mins

A3) 2 rounds 

20 power clean and jerks 105/75

20 chest to bar pull-ups 

Rest 3 mins 

A4) 2 rounds 

30 wallballs 20/14lbs

5 muscle ups 

Rest 3 mins 

A5) 1 round 

20 thrusters 105/75

20 toes to bar 

Rest 3 mins 

A6) 3mins Amrap 

10 power snatch 

10 pistols 

Friday January 9, 2015

A) Warm up 3 Rounds  

2 Seated Legless Rope Climb 

5 Muscle ups 

50 Double Unders

B) Backsquat

60%x5

70%x5

80%x5

85%x5

1x20 50% 1RM

D) 30min EMOM 

20/17Cal Row 

6-10 Strict HSPU 

15 Burpees to a target

Wednesday January 7, 2015

A) Warm up 3 Rounds 

2 Seated Legless Rope Climb 

5 Muscle ups 

50 Double Unders

B) 10min Work up to a heavy Clean

C) 10min EMOM 3 Cleans 225/135lbs 2 Muscle ups

Do) 3 Rounds 

15 Deadlifts 275/195lbs 

50 Wall Balls 30/20lbs 

Every time you stop or drop the ball you must do 1 Burpee Bar Muscle up

Tuesday January 6, 2015

a) Spend 10 minutes work on Hand Stand Walks

B) Snatch 5x 1 Power Snatch + 1 Squat Snatch + 1 OHS

C) 5 Rounds
30 Cal Airdyn or Row
20 Box Jump overs 24é20"
20 Pullups

Monday January 5, 2015

Open Prep is officially underway

Time to dial in your skill and cardio. If there is certain movements that you have large gaps in, make sure you add them on top of the programming. Remember this programming is based on you not having holes, so if you do, make sure you fill them before the open starts. Making sure you do the warm ups is just as important as doing your strength and wods. They are time to work on skills.  

A) Warm up 3 Rounds 

2 Seated Legless Rope Climb 

5 Muscle ups 

50 Double Unders

B) work up to a 5RM front squat 

C) 3x5 front squat at 90% of your 5rm 

Rest 3-4 min between sets 

(This a a new cycle. Try to quickly build to a 5RM. If you fail the 5reps don't take more then 2 attempts. If you can't make all 5 move on to C and do your best to work with the percentage.) 

D) Jerk 3 x 3 x 90%

E) Push Press * Set 1 – 5 reps @ 50% * Set 2 – 5 reps @ 60% * Set 3 – 5 reps @ 70-75% * Set 4 – 3 reps @ 75-80% * Set 5 – 10 reps @ 70-75% * Set 6 – 10 reps @ 65-70% * Set 7 – 10 reps @ 60-65%

F) 1) 3 mins Amrap 

5 thrusters 100/65lbs

5 burpees facing bar 

Rest 3 

2) For time 

12-9-6

Chest to bar pull-ups 

Power snatch  100/65lbs

Rest 3 mins 

3) Row 60 cals for time 

Score this as F1,F2,F3

Saturday January 3, 2015

A) Top Gun 

20 thrusters

20 Sumo deadlift high pull

20 push jerk

20 overhead squats 

20 front squats 

All at 135/95 lbs

*4 burpees EMOM 

(Should be easily under 10mins)

Rest 5 mins 

B) 150 wallballs for time 

Friday January 2, 2015

A) Warm up 3 Rounds 

2 Seated Legless Rope Climb 

5 Muscle ups 

50 Double unders 

B) deadlift 

5x3 

C) 6 Rounds 

10 power clean 155/105lbs

10 Chest to Bars 

D) 5 min Emom 

10 burpee over box 24/20"