Wednesday, September 2, 2015

1. Conditioning
For time:
1 mile Run
2K Row
1 mile Run

2. Barbell Conditioning
3 RFT:
10 Unbroken Hang Squat Cleans, you choose the weight
:10 rest
25 Unbroken Wall Balls, 20/14
Rest 2 minutes

3. Gymnastics Pushing
10×5 Strict Unbroken HSPU for time

From August 26 Competitor’s Training WOD.

Tuesday, September 1, 2015

The 9:30 a.m. class is officially added back to the schedule as of today!

1. Barbell Conditioning
50 Snatches for time, 135/95

2. Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk

3. Rowing
Odd: 200m
Even: Rest
The goal is to have every round be within 1 second of each other.

Monday, August 31, 2015


1. Conditioning
21-15-9 of:
Squat Cleans, 135/95
Ring Dips

2. Snatch
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%

3. Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.

Beginners work on strict pull ups.

4. Accessory Work
CrossOver Symmetry Plyometric Protocol.

Modified from August 24 Competitor’s Training WOD.


Sunday, August 30, 2015

Rest day!

Saturday, August 29, 2015

8:00 a.m. Bronco Barbell Club

9:00 a.m. Make up WOD or Team WOD or Competitor’s Training WOD (below)

1. Conditioning
“Kettlebells for Kids”
AMRAP 9 of:
9 KBS, 1.5/1
9 Burpees
9 KBS, 1.5/1
9 Box Jumps, 24/20

These Saturday conditioning sets are designed to replicate the stimulus of an Open-like workout.  The loading, scheme, format and movements may not be what we have traditionally seen in the Open, but that doesn’t diminish their validity as tests or potency for preparing you for the metabolic conditioning that we’ll see in the Open.  There is a reason the volume is very low on Saturdays for Open athletes. Treat these WODs with respect and give them everything they deserve – no gaming, nothing less than your best effort.  Go get it.

2. Focus Work
EMOM 10: 1-5 reps of goat movement

From August 22 Competitor’s Training WOD.

Friday, August 28, 2015

1. Conditioning
5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups
Rest 1 min between rounds

2. Strength
A. Heavy 2-rep Front Squat
B. 3×10 Back Squats, across
C. 3×2 Pausing Clean Pulls – with a clean grip, pull the bar just below your knees and pause for 3 full seconds before standing to full extension. Drop from the top, these are not TnG reps.

3. Rowing
5x300m, 1 minute rest

From August 21 Competitor’s Training WOD.

Thursday, August 27, 2015

Deadlift 10-5-3-1-1-1-3-5-10 reps

The idea here is to increase weight until you get to the single reps, then decrease back down. Try to complete each set unbroken (touch and go) and rest 3 or so minutes between sets.

From August 19

With any remaining time:
Goal work
Pick one of your goals and perform the same rep scheme as above for your goal. If your goal is double unders, Andy, triple the rep scheme. :) Rests between sets should be shorter here.

Wednesday, August 26, 2015

1. Conditioning
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups

2. Snatch
A. 3-rep heavy Overhead Squat
B. 2-rep heavy Snatch Balance
C. 1-rep heavy High Hang Squat Snatch

3. Strength
7×3 Pausing Front Squat, climbing
Each set should consist of:
Rep 1 = 5 second hold
Rep 2 = 3 second hold
Rep 3 = 1 second hold.

4. Gymnastics
5 sets of Max Rep Ring Muscle ups in :30, rest as needed between sets

Modified version of August 19 Competitor’s Training WOD.

Tuesday, August 25, 2015


1. Strength & Skill
A. 3×2 Snatch Pulls at 110% of 1RM Snatch
B. 3×8 Single Leg RDL’s (8 on each leg is one set)
C. 4 x 10 Back Squat, climbing

2. Conditioning
“Black and Blue”
10 Power Cleans, 135/95
10 Burpees

3. Odd Object Conditioning
5 rounds:
In 1 mins complete:
5 Box Jumps, 30/24″
Max reps of Tire Flips* in remaining time
Rest 1 minutes between rounds
*If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift the loaded end to shoulder height.

4. Rowing 9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record meters for each interval.

Modified version of August 18 Competitor’s Training WOD.

Monday, August 24, 2015

Congratulations to Andy, Chris and Lily for competing this weekend in the Cross Town Throw Down! Good job, guys!

1. Conditioning
“2015 Games Couplet”
15-10-6 reps for time of:
Thrusters (165/115)
Bar muscle-ups

2. Snatch
A. Quickly work up to a heavy single Snatch Balance
B. Quickly work up to a heavy single Squat Snatch
*A note about what “heavy” means… Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.

3. Gymnastics Pulling
21-18-15-12-9-6-3 unbroken TTB for time – if you are unable to complete a set unbroken, you must rest and repeat that set again.

From the August 17 Competitor’s Training WOD.