Tuesday WOD 4/15/2014

Main – WOD

Let’s not forget about that Clean and Jerk!

PVC Fran (No Measure)

Perform Fran with a PVC, do not do actual pull-ups, just the motion with the PVC pipe.

2 Cleans + 2 Jerks (6×1)

2 Cleans THEN 2 Jerks

Hold onto the bar the entire time.
After warming up, perform 6 sets of this complex. Each complex is 4 reps, 2 cleans from the floor then without dropping the bar, 2 jerks. Working sets are 75-80% of CnJ Max.

Rest 90 Sec between sets.

CF Baseline on Steroids (Time)

Chipper for time:
1K Row
40 Goblet Squats (1.5/1)
30 KB Swings (same KB as above)
20 Hand Release Pushups
10 MU
Scale for MU is 25 ring dips.

Monday WOD 4/14/2014

Main – WOD

Great job everyone last week on the strength baselines! Now we really get into the work period for a few weeks. Note that during this time you may not feel your absolute best, this is because sometimes you have to break yourself down to then come back stronger (this is our intent here). If you are getting in both squats per week, your legs may feel beat (make sure you’re eating enough). However, you if are not making the required numbers of reps per lift, back off on weight and hit the prescribed rep schemes. Also, if you feel that because of your schedule you are missing lifting days, the one lift to make up would be the squats. If you have more questions ask me (Joe or Beth) or any other coach!

Ok, enough talk, let’s get to work.

Burpee, V-Up, Hollow Rock (No Measure)

10 Inverted Burpees
10 V Ups
10 Hollow Rocks
15 Air Squats

A: Front Squat

2 warm up sets
1×7 @ 75% as final set (yes this is a drop set)

ONLY MOVE UP on those last 2 sets of 5 if ALL 5 lifts per set are made properly, meaning NO hinging in back and good ROM.

90sec-2min rest between sets

Record your highest weight made for the set of 5. If you do not have a 1 RM Front Squat, use 70-80% of your back squat.

B: Dubs In and Out (Time)

75 DU Buy in


5 RFT:
15 Wall Balls (20/14 lb to 10/9 feet)
12 TTB

75 DU Buy out

** 2 min time limit on each set of DU**

Saturday WOD 4/12/2014

Main – WOD

Prep for Murph!

Metcon (Time)

Run 1 Mile.

4 RFT:
20 KB Swings (1.5/1)
15 pushups
10 CTB Pullups

Run 1 Mile.

Friday WOD 4/11/2014

Main – WOD


Warm-up (No Measure)

400 M run (or row if still cold)

PVC/Bar Warmup:
10 DL
10 front squats
10 good mornings
10 Back Squats

Deadlift (Find 1 Rep Max)

Warm up as needed.
5 @ 70, 5@75-80, 2 @ 85, 1 @90 then find 1 Rep Max. This should be a 1 Rep Max with PROPER form. We do not want to see any backs in flexion, nor should be “hitching” the bar up on legs. Either you go and pull the weight or you don’t. If you stick to proper form here, you will greatly surpass whatever level you’re currently at.

Deadlift (2×5 (only if you are not cooked from maxing out)

If you properly and safely found a 1 Rep Max, then perform 1 or 2 sets of 5 at 80% of your last made lift. If the deadlift got ugly and a coach told you to shut it down, take 2 much lighter sets and drill form.

If you’re lower back hurts after the 1 rep max, you are not performing this properly and should greatly lighten the load and move through the movement correctly first (and then also keep that in mind for the coming weeks when this shows up).

2k Row (Time)

Max Effort 2k Row
Recovery row post DL.

Pull-ups (2 min max reps.)

If you think you are starting to tear, stop. 2 minutes for max reps.

Stay with the same band for the entire 2 minutes.

Skip this is doing 75 burpees for time.

75 Burpees for Time (Time)

Complete 75 burpees as fast as possible. We are looking for chest to deck and a clap in the air with full extension.
Do this if doing paleo challenge.