Week of January 14-19

MONDAY

Warm Up:
Row 500M
-then
3 Rounds:
7 empty barbell push press
7 empty barbell back squats
14 Reverse Lunges (total)

Push Jerk 5×5 – touch-n-go

*Coach’s warm up for the beep test*

“Bergeron Beep Test”
Every minute on the minute for as long as possible:
7 Thrusters (75/55)
7 Pullups
7 Burpees

May modify as needed, if you cannot keep up within the minute, rest then continue to complete 10 Rounds, 20 minute time cap.


TUESDAY

Warm Up: 3 Rounds
5 Hang Clean
5 Push Press
5 Kang Squats
15 Push Ups
20 Ab Mat Sit Ups

OHS/Snatch Work: +add 10-20# to barbell  3×5

  1. OHS slow down, pause for 0:03, fast up
  2. Snatch Balance
  3. Hi-hang Power snatch + OHS

Natalie’s Birthday WOD Chipper  (7-12-86)
*Partner WOD – only one may work at at time.

30  6/4″ def. HSPU

3 Rounds of:

7 Muscle Ups
12/12 Alternating Weighted Pistols (24/12kg KB)
19 Full Clean & Jerk (155/105)
86 Cal Row

30 6/4″ HSPU  *last 30 must be completed individually


WEDNESDAY

Warm Up: 2:00 Banded Glute Activation
-then
3 Rounds:
20 KB weighted Box Step Ups
10 KBS
5/5 Kb Windmill/side

Midline/MU Progression: *Treat it as an EMOM x 4 Rounds (15 min)
L-Sit Max Effort (boxes) 4 x 5 sec within minute
Prone Arch Hold 3×10 sec within minute
Hollow To L-Sit (2 plates) 6x

Deadlift: EMOM 5 minutes – 5 Touch and Go Deadlifts – roughly 80% of the 8RM or 70% of 5RM

Death by Toes to Bar:
1st Minute = 1 Toes to bar
2nd Minute = 2 Toes to bar etc.

AMRAP 20 Minutes:
Row 15/12 Calories
10 Shoulder to Overhead
20 Box Jump Overs
30 Double Unders *unbroken*

Optional WOD for EVOMANIACS..

“Macho Man”
EMOM for as long as possible
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135

This is the equal but opposite test of the “Bergeron Beep Test” we did on Monday – more for barbell efficiency & endurance.  Obviously modify weights as needed. 

THURSDAY

Warm Up:
3 Rounds of:
30 Double Unders
20 Jump Squats
10 Inchworms w/ Push Up

Power Clean to Jerk (push or split) 5 x 3 – work up to heavy

the Five Fran’s” (24:00)
Time Cap in each round: 4:00 (Get as far as you can, if you finish faster, you get extra rest and a self-high five)
Rest 1:00

Try to complete “Fran” within 4:00 or get as far as you can in 4:00, rest 1:00 and then repeat 5 times. Each time you start at the beginning.

“Fran”

21-15-9
Thrusters
Pull Ups

I highly suggest that you start with just the barbell….  Ask the coach for modification as needed.
Five Rounds 4:00 time cap, rest 1:00 between rounds.


FRIDAY

Warm Up: 3 Steady Rounds:
0:20/0:20 Spider
10 Glute Bridges
10 Lower Trap Pull Ups
10 GHD Sit Ups or AbMat Sit UPs
then
Run 400m

Back Squat 4×8  @ medium weight, focus on speed/form.

“Fight Gone Bad’ 3 Rounds for max reps of:
1 min Wall Balls
1 min Russian KBS (heavy) *subsitution for the unneccesary shoulder impinging Sumo-Deadlift Hi-Pull 
1 min Box Jumps, 20″
1 min Push Press, 75/55
1 min Row for calories
1 min Rest

Extra Work: “Tabata Something Else”
:20 on :10 off 8 Rounds stright through of each movement:
Push Ups
Pull Ups
Air Squats


SATURDAY

Bulger” Hero Wod

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
7 reps Front Squat (135/95)
7 Handstand push-ups

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