Friday 10/24/14


Strength: Strict press

- 4×2 at 90%

*Tips and demo will be given in class. 

WOD: 21-15-9

- Empty bar thrusters

- Toes to bar

- Push ups

*Whenever you see 21-15-9 expect it to be fast. You should strive to go unbroken and usually the round of 15 reps is the hardest. Once past that round you only have 9 more reps in each movement so go to that place and finish strong! 

Thursday 10/23/14


Core work: 3 rounds

- 20 Russian twist (15/10)

- 20 Second Handstand hold

*Work at your own pace this is not for time. On the handstand hold remember to keep your body in the hollow position and to look straight out keeping your head in the neutral position. 


- Buy in of 20 Calories on the assault bike

- 250m row

- 25 double unders

- Sprint 200m

*This one is supposed to be fast! You should go 100% from the beginning. It will hurt a little, but it won’t last long. Don’t stop the to rest, go from movement to movement and give the WOD the bizness! 

Wednesday 10/22/14


Strength: Snatch

- 3×1 at 60%

*Treat these the same way you did your clean and jerks on Monday. Stay fast and work on good technique. Get your mind right for some big PR’S on Friday night! 

WOD: Alternating tabata

- Wall balls

- Shuttle runs

*During this tabata you should not put that wall ball down! Try and maintain the same amount of reps on the wall balls and shuttle runs. 

10/21/14 Tuesday


Strength: Front squat

- Clean and jerk max for 3×1 on front squats

*Today we are going to hit 3 singles at our clean and jerk max. Want to focus on accelerating out of the hole and moving the weight fast. 

WOD: 3 rounds

- 5 Chest to bars

- 10 Power snatches (50/35)

Run 400m

*This WOD is a similar version as the one Coach Chad did in his competition. There is a picture of how he felt after finishing it. This is only for 3 rounds so the chest bars should be unbroken and the runs should be short; however, when doing the snatches be smart on how to break them up. If you can go unbroken every round then do so, but think of sets like 4-3-3 so that you do not end up hitting singles in the 3rd round. 

10/20/2014 Monday


Strength: Clean and Jerk

- Slowly work up to 60% for 3×1

*This is the last week leading up to our meet this weekend. We hit our 1 rep max last week so now we are going to focus on technique. We are not going to be lifting anywhere near our 1 rep max this week. We want to stay light and make sure we are moving the bar fast.

WOD: 20 min AMRAP

- 10 Power Jerks (60/40)

- 15 Burpees

- 20 Box jumps (24/20)

*This WOD is for 20 minutes, we do not want to go as fast as we can in the beginning. The goal is to stay around 70-80% and stay there till we get near the end. You do not want to burn out. This is a good way of finding out how fast you can really move and to learn what your pace is. 

10/17/14 Friday


Push Press- 7×2 AHAP

We want 7 solid heavy sets of doubles so don’t count your light warmup sets as part of your 7. You should be hurting on the last set so don’t be afraid to slap some weights on.

WOD- 14 Min EMOM

-Even min: 5 Shuttle Sprints

-Odd min: 15 Kettlebell Snatches (24/16)

TIPS: The 5 shuttle sprints should be SPRINTS. Get after these, work on your change of direction skills and knock these out as fast as possible so you have more time to rest before the next minute. On the KB snatches you can break these up however you want. You can do all 15 on one arm in the same minute and just alternate each round or you can split them into something like an 8-7 rep scheme. The goal is to do the work as fast as possible within the minute, not take the whole minute to do the work.