Wednesday, 5/6/2015
Press, Chins, push-ups, rowing and sit-ups
 
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Explosive Day:
Press- 8x3 @ 60% 
Rest 60 sec. between sets

Accessory:
Strict Chin Ups- 3x Max Reps

WOD:
21/15/9x of:
DB Push Ups
Calorie Row
Ab Mat Sit Ups
<- Alex and Mac work on their split squats.
"Everything you want is on the other side of fear." - Jack Canfield
Ancient DNA Tells a New Human Story

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Tuesday, 5/5/2015
Snatches and two mini-AMRAPS
Oly:
Three sets of:
1x Snatch Balance 
(use your legs to dip and drive the barbell up before driving yourself under the barbell into your receiving position)

Then:
Five sets of:
1x Power Snatch + 1x Hang Snatch + 1x Overhead Squat (work up to heaviest possible weight)

WOD:
AMRAP in 5 minutes of:
7x Ground to Overhead (95/65#)
7x Burpees

***Rest 1 minute***

AMRAP in 5 minutes of:
7x Ring Rows
7x Box Jump

Skill:
With whatever time is left after the WOD work on:
Rope Climb Technique Work
Deck Squats
<- Happy Birthday, Anne!
"First you jump off the building and then build your wings on the way down." - Ray Bradbury
Should Sport Athletes Snatch and Clean & Jerk?

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Monday, 5/4/2015
Back squats and accessory work
Heavy Day:
Back Squat- 5x2 @ 80%
Rest 90 sec. between sets 
***Remember that you are basing the above %'s off of 95% of your 1RM***

Accessory:
Three sets of:
8x each Bulgarian Split Squat
12x each DB Row

Three sets of:
10x each Single Leg Dead Lift
10x Foam Roll Roll Out (this is done like an ab wheel roll)
<- Happy Birthday, Jessica! 
"The next time you’re faced with something that’s unexpected, unwanted and uncertain, consider that it just may be a gift." - Stacey Kramer
FUEL: The Diet of 105-Pound Champion Weightlifter Morghan King

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Friday, 5/1/2015
Explosive deadlifts, Back squats, SDHPs and Renegade Rows
Explosive Day:
Dead Lift- 8x3@ 60% Rest 60 sec. between sets

 Accessory:
15/12/9x for time of:
Back Squat (185/135#)
SDHP (70/53#)
Renegade Row (35/25#)
***There are no push ups in this renegade row.***
<- Happy Belated Birthday, Jesse!
"See all the people in your life as the many faces of God. This is the shortest path to healing all our relationships." - Nithya Shanti
Why The 800 Comes Down To Hunters And The Hunted

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Thursday, 4/30/2015
Javorek?, Clean and Jerks, Rows/pistols/toes-to-bar
Oly:
Two sets of:
5x Clean Complex 
- Clean Pull
- RDL
- Hang Power Clean 
- Front Squat to OH Press
***Complete five reps of each movement without putting the bar down. Work up to a challenging weight.***

Followed by . . .
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 55-65% 
*Sets 3-4 – 65-75% 
*Sets 5-6 – 75-85% 
*Sets 7-8 – 85-95% 

WOD:
EMOTM for 12 minutes of:
1st minute: 30 sec. of Bent Over Row (AHAP)
2nd min: 30 sec. of Alt. Pistols
3rd min: 30 sec. of Toes to Bar
<- Kurt pays us a visit from Chicago.
"You can fail at something you don't want, so you might as well take a chance doing what you love." - Jim Carrey
Hamstrings: The Most Overrated Muscle for Squat 2.0

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Wednesday, 4/29/2015
Press and Accessory work
Heavy Day:
Press- 5x2 @ 80% Rest 90 sec. between sets

Accessory:
Bench Press- 2x15 @ 60-70%
Pull Ups- 3x12
Skull Crushers- 3x12
Land Mines- 3x10 each side
***Accessory can be done as a circuit or as super sets.***
<-Bill gets some early morning clean and jerks in.
"If you do what is easy, your life will be hard. If you do what is hard, your life will be easy." - Les Brown
The Split Jerk's not simple....but it's Easy!!

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Tuesday, 4/28/2015
Snatches, L-holds, Handstands, Rowing, sledges, GHD sit-ups
Oly:
Every 90 seconds for 7.5 minutes (5 sets) of:
1x Power Snatch (building over the course of the 5 sets to a heavy single)
***Immediately followed by:
Every 90 seconds for 7.5 minutes
 (5 sets) of:
1x Snatch (building over the course of the 5 sets to a heavy single)

 Skill:
Three sets, not for time, of:
60 sec. L-Seat Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 sec. Handstand Hold/ Walk (accumulate as much time/ distance as possible)
Rest 30 seconds

 WOD:
Three rounds for time of:
AMRAP in 7 minutes of:
150m Row
10x Sledgehammer Strikes (5x each side)
10x GHD Sit Ups
<- Trish makes use of the wall walk to develop her handstand skills.
“You are essentially who you create yourself to be and all that occurs in your life is the result of your own making.” 
― Stephen Richards, Think Your way to Success: Let Your Dreams Run Free
The Best & Worst Sleeping Positions & How to Improve Your Posture While You Sleep

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Monday, 4/27/2015
Back squats, more back squats, tabata mash-ups
Reps Day:
Back Squat- Work up to 1x8 @ 70%
***Warm Up:
10x @ 40%
8x @ 50%
5x @ 60%

Accessory:
Back Squat- 1x50 (135/95#) [Do not drop the bar until you complete all 50 reps. Shallow reps don't count. Scale accordingly.]
WOD:

Tabata Mash Up of:
#1
Walking Lunge [holding slam ball] (40/30#)
Ball Slam (40/30#)

Rest 2 minutes then:

#2
Double Unders
KB Swing (53/35#)
<- Congratulations to Jesse and Mary! 
"When each day is the same as the next it is because people fail to recognize the good things that happen in their lives every day that the sun rises." - Paulo Coehlo, The Alchemist
New Research Shows Poorly Understood “Leaky Gut Syndrome” Is Real, May Be the Cause of Several Diseases

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Saturday, 4/25/2015
Bear Complex, "Cindy" and double unders
Max rounds in 20 minutes of:
1x Bear Complex (95#)
3 rounds of Cindy
30x Double Unders

OR:

Cube Bodybuilding 
Bench Press- 4x8
BB Curls- 3x12
Calf Raises- 3x15
Leg Curls- 3x10
Lat Pulldowns- 3x20
***This can be done as supersets, giant sets or a big circuit.***
<- Ryan reels in the dog sled
"Death destroys a man. The idea of death saves him." Howard's End
What Consuming Just One Ounce of Coconut Oil Per Day Does To Your Body Over A Period Of Time

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Friday, 4/24/2015
Heavy deadlifts and accessory work
Heavy Day:
Dead Lift- 5x2 @ 80% Rest 90 sec. between sets

Accessory:
Snatch Grip Dead Lift- 2x8 @ 65%
DB Row- 3x10 each
Plank Walk Ups- 50 total reps 
<- Heel drives. Lower back/glute work when you don't have 20 GHDs available. 
"To understand the heart and mind of a person, look not to what they have achieved, but what they aspire to." - Khalil Gibran
The Acid-Alkaline Myth: Part 1

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Thursday, 4/23/2015
Whole lotta cleans, CTB pull-ups, handstand push-ups and swings
Oly:
Every 2 min. for 8 min. (4 sets) of:
1x High Hang Clean + 1x Hang Clean
***Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch

Then:
Every 2 min. for 10 min. (5 sets) of:
1x Clean
***Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%

Skill:
Two sets, not for time, of:
30-60 sec. Nose-to-Wall Handstand Hold (only nose and toes touch wall)
8-12x Deck Squats

WOD:
Ascending ladder for 10 minutes of:
1x CTB Pull Ups
2x HSPU
3x Russian KB Swing (53/35#) 
***Add 1 rep to each movement after every set.***
<- Chris and Bill, right before the start of a cycle of cleans.
"We expect kids to sit for hours and do what they are told to do, and if they can't do it, nobody kindly says, "I see you're restless, get up and play." They say, "You better go get tested for ADHD so we can put you on drugs." - Peter Gray, PHD
1200 Calories

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Wednesday, 4/22/2015
Pressing, Benching, wall-balls and ring rows
Reps Day:
Press- Work up to 1x8 @ 70%
***As far as working up to the work set goes follow this format:
10x @ 40%
8x @ 50%
5x @ 60%

Accessory:
Close Grip Bench Press- 3x12

WOD:
12/9/6/3x of:
Wall Ball (20/14#)
Ring Row
<- Weightlifting class starts another session! Eric snatching from the high blocks.
"Things turn out best for people who make the best of the way things turn out." -  John Wooden
9 Steps to Perfect Health – #4: Supplement Wisely

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Tuesday, 4/21/2015
Weightlifting/Gymnastics day
Oly:
Every 2 min. for 8 min. (4 sets) of:
1x High Hang Snatch + 1x Hang Snatch
***Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch

Then:
Every 2 min. for 10 min. (5 sets) of:
1x Snatch
***Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%

Skill WOD:
EMOTM for 12 minutes of:
1st minute: 30 sec. of Muscle Ups
2nd min: 30 sec. of Handstand Walk
3rd min: 30 sec. of Toes to Bar

***Scaling for the above is as follows:
*Muscle Ups – Banded MU/ Chest to Bar Pull Ups/ Kipping Pull Ups/ Strict Pull Ups/ Banded Pull Ups
*Handstand Walk – Free Handstand Hold/ Handstand Shoulder Touches/ Handstand Hand Lifts/ HSPU/ Handstand Hold
*Toes to Bar – Knees to Elbow/ Bent Knee Leg Lifts/ V-Ups
<- Paru, Floralba and Ryan (Tyler might be back there in the rack) work on speed squats.
"All it takes is all you've got." - Jacob Tsypkin (I think)
Pump up your pre-workout

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Monday, 4/20/2015
Burpee broad jumps, hand over hand pulls, lunge walks
Explosive Day:
Back Squat- 8x3 @ 60% Rest 60 sec. between sets

WOD:
Three rounds for time of:
5x Front Squat (90% of 1RM Clean)
15x KB Swing (70/53#)
***Rest 5 minutes then...

Three rounds for time of:
30' Burpee Broad Jump
30' Hand Over Hand Pull (AHAP)
30' Lunge Walk
<- Josh G. snatches 96kg, totals 224kg at the Milwaukee Open this past weekend.
"One half of knowing what you want is knowing what you must give up before you get it." - Sidney Howard
6 Metabolism Death Foods

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