11/1/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
15-20 DU
10 superman
5 Push Up to downdog
w/ 5 sec hold

BUY IN

Snatch Pull:

RX:
or snatch grip RDL
5 sets x 5 reps
ascending

Comp:
5 sets x 5,4,3,2,2 reps
set 1: 90% set 2: 95% set 3-5: 100%

SKILL

scale to finish under the time cap

WOD

Three rounds for time of:
10 snatches 75/45
20 box jumps 24/20

...rest 3 minutes...

Three rounds for time: 
15 thrusters 75/45
20 knees to midline/elbows

comp: 95/65; TTB
free: alt KB snatch 35/18; wall balls; sit ups

TIME CAP - 17 minutes - total working time

CASH OUT

strict pull ups
3 x 6-10 reps

MOBILITY

lats

11/3/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

Leg swings

Push ups on box

Hurdlers

Ring row

Walking lunges

PVC pass through

BUY IN

OHS:

RX:
or Front Squat if mobility issue
5 sets x 5 reps
across

Comp:
3 sets x 5 reps
1 sets x 4 repsset 1: 70% set 2: 75% set 3: 80% set 4: 85% set 5: 90%

SKILL

RDL with slight knee bend - lower to just below knees

WOD

EMOTM x 21 minutes
min 1: 10 RDL, 50% of best DL
min 2: 10 pike press
min 3: 50 double unders

comp: STRICT HSPU
free: 40 seconds SU

CASH OUT

Front rack BB reverse lunges
4 sets x 12 reps (total)
Across

MOBILITY

hamstring smash and T/S

11/2/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4rds

10 air squats

15 walking lunges

5 inch worms

BUY IN

Jerk:

Free:
KB Swings
3 sets of 30-50 reps
Try to use regular 15-20 rep weight

RX:
or S2OH
5 sets x 2 reps
ascending

Comp:
1 sets x 3 reps
4 sets x 2 repsset 1: 70% set 2: 75% set 3: 80% set 4: 85% set 5: 90%

SKILL

use hook grip for the cleans

WOD

Four rounds for time of:
5 burpee ring pull ups
10 power cleans 115/75
25 wall balls 20/14

comp: MU; 135/95
free: KB clean 35/18

CASH OUT

Run 1 mile

MOBILITY

Everything

10/31/2016 - Happy Halloween!

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

Clean Pull:

Free:
KB Snatch
5 sets of 20 reps per arm

RX:
5 sets x 5 reps
ascending

Comp:
5 sets x 5,4,3,2,2 reps
set 1: 90% set 2: 95% set 3-5: 100%

SKILL

hang on to those KB swings!

WOD

Four rounds for time of:
Run 400 Meters
20 Kettlebell Swings (53/35)
20 Pull Ups

comp: 70/53 - C2B
free: 35/18 - Ring Row

Time Cap: 20 minutes

CASH OUT

tabata side planks
alternate sides each round

MOBILITY

hamstring w/ strap

10/28/2016

Upcoming local competitions:
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3-5 rds of Cindy

BUY IN

Front Squat:

Free:
One arm KB Front Squat
Complete 5 sets of 10 KB front squats on each side

RX:
4 sets x 4 reps
ascending

Comp:
3 sets x 5 reps
1 set x 4 reps
1 set x 3 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85% set 5: 90%

SKILL

For Time:
10 wall balls 20/14
1 ring dip
9 wall balls
2 ring dips
8 wall balls
3 ring dips
...
...
1 wall ball
10 ring dips

free:comp: 

CASH OUT

ring or box dips
5 sets x 5 reps

MOBILITY

Triceps

10/27/2016

Upcoming local competitions:
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

Clean and Jerk:

RX:
take 7 min to build to a medium weight then
every 2 minutes for 4 rounds
3 reps - across

Comp:
4 sets x 3 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85%

SKILL

try not to drop bar

WOD

2 min amrap
3 Hang Cleans 115/75
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets and complete a total of five sets

comp: 135/95

CASH OUT

run 800m x 2
rest as needed

MOBILITY

lats

10/26/2016

Upcoming local competitions:

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4 rds
5 - 45# RDL
5 - Push Ups
5 - Wallballs
8 - PVC Good Morning
8 - Cal Row

BUY IN

Free:
Wall Ball:
Pick a number of reps that is outside your comfort
zone, but achievable. Do 4 sets, resting as needed

Push Press:

RX: 

5 sets - 6-5-4-3-2 reps
asending

Comp: 
6-5-4-3-2
set 1: 70% set 2: 75% set 3: 80% set 4: 85%
set 5: 90%

SKILL

go hard then rest while partner works

WOD

8 min amrap-

In teams of two, alternate complete rounds:
8 Deadlifts (185/135 lbs)
8 Burpee Box Jump-Overs (24″/20″)

comp: 225-155
free: dbl kb dl

CASH OUT

remaining class time to work on
higher then your normal box jump
jump up step down to another box safely

MOBILITY

hamstrings

10/25/2016

Upcoming local competitions:

10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

whatever Joe wrote on the board

BUY IN

Snatch:

RX: 

take 5 min to build to a medium weight then
every 2 mnutes for 4 rounds
3 reps - across

Comp: 
4 sets x 3 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85%

SKILL

choose sets that wont over exhaust you

WOD

For time:
60 Calories of Assault Bike or Row
50 Wall Balls
40 Pull-Ups
30 Burpee Box Jump Overs
20 pike press

comp: c2b/shspu
free: ring row/hrpu

CASH OUT

snatch balance
use remaining time in class to work to a heavy
with full depth

MOBILITY

everything

10/24/2016

Upcoming local competitions:

10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

21-15-9
KB Goblet Squat
Ring rows
Good Morning
Push Up

BUY IN

Turkish Getup:
take 5 min to find a medium/heavy weight, then 
do 4 singles on each side with that weight

Back Squat:

RX: 

take 5 minutes to build to a medium weight then
4 sets - 10-8-6-4
ascending

Comp: 
10-8-6-4
set 1: 70% set 2: 75% set 3: 80% set 4: 85%

SKILL

going unbroken, understand the pace

WOD

amrap 4 minutes of:
4 Strict Pull-Ups
8 Push Presses 75/45

Rest 4 minutes, and then . . .

amrap 4 minutes of:
15 Kettlebell Swings 53/35
15 Push-Ups

comp: 95-65/70-53
free: ring rows/wallballs

CASH OUT

row
2 minutes on 2 minutes off for 3-5 rds
alternate with partner

MOBILITY

lats and arms

10/21/2016

Upcoming local competitions:

10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds:
5 Hang cleans 45/35
7 BB RDL 45/35
9 BB row 45/35

BUY IN

Bodyweight Squat:
Every 2 min for 8 min
hold the bottom of a bodyweight squat for 90 sec, rest 30 sec

Clean:

RX: 

every 2 min for 8 minutes
5 reps - ascending

Comp: 
5 sets x 5,4,3,2,2
set 1: 65% set 2: 70% set 3: 75% set 4: 80%
set 5: 85%

SKILL

pace so you can keep moving

WOD

For time:
Run 1200 meters
21 Deadlifts 185-135
21 Bar-Facing Burpees
Run 800 meters
15 Deadlifts 185-135
15 Bar-Facing Burpees
Run 400 meters
9 Deadlifts 185-135
9 Bar Facing Burpees

comp: 225/185
free: AHAP dbl kb dl

CASH OUT

back rack barbell reverse lunges
4 sets x 12 reps (total)
across

MOBILITY

hamstrings

10/20/2016

Upcoming local competitions:

10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

2 rds in any order
15 cal row
12 sit ups
1 min Plank
10 HR push ups

BUY IN

OHS:

RX: 

or Front Squat if mobility is issue
5 sets x 5 reps - across 

Comp: 
3 sets x 5 reps
1 sets x 4 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85% 

SKILL

Get that rest

WOD

EMOTM: 15 minutes (5 sets each)
minute 1: 10 dips
minute 2: 10 knees to midline
minute 3: 15 KBS 70/53

comp: ring dips; TTB; american
free: Push Ups; V-ups; 35/18

CASH OUT

Row: This is your cardio! Go HARD!
60 seconds on 60 seconds off for 3-5 rounds
alternate with partner

MOBILITY

Arms

10/19/2016

Upcoming local competitions:

10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
10 box step ups
8 push ups
6 air squats
4 burpees

BUY IN

Jerk:

Free: 
KB Swings 
3 sets of 30-50 reps. Try to use regular 15-20 rep weight

RX: 

or S2OH
5 sets x 2 reps - ascending 

Comp: 
3 sets x 3 reps
3 sets x 2 reps
set 1: 65% set 2: 70% set 3: 75% set 4: 80% set 5: 85%

SKILL

Hold onto the bar as long as possible

WOD

4 rounds for time:
400m run
25 push press 75/45
50 Double Unders

comp: 95/65
free: 12 burpees

CASH OUT

Ring or Box Dips
3 sets of max reps
rest 2 minutes in between

MOBILITY

Roll out feets

10/18/2016

Upcoming local competitions:

10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
30 DU
15 Burpees
1 Wall walk

BUY IN

Snatch Pull:

RX: 

or Snatch Grip RDL
5 sets x 5 reps - ascending

Comp: 
5 sets x 5 reps
set 1: 85% set 2: 90% set 3: 95% set4/5: 100%

SKILL

getting same time both rounds

WOD

Two sets for times of:
40 Wall Ball Shots 20/14 lbs
30 American Kettlebell Swings 53/35
20 Pull-Ups
10 Pike Press
Rest 4 minutes

comp: SHSPU 
free: 35-18/ring row/hrpu

CASH OUT

run 400m x 3
rest 1:1

MOBILITY

legs

10/17/2016

Upcoming local competitions:

10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Dips

BUY IN

Free:
KB Snatch
5 sets of 20 reps per arm

Clean Pull:

RX: 

5 sets x 5 reps
ascending

Comp: 
5 sets x 5 reps
set 1: 85% set 2: 90% set 3: 95% set4/5: 100%

SKILL

enjoy your rest

WOD

6 min amrap
6 Power Snatches 75/45
12 Wall Ball Shots (20/14 lbs)
comp:95-65

Rest 4 minutes

6 min amrap
12 Alternating kb Snatches 35-18
12 Box Jump-Overs (24″/20″)
comp:53-35

Rest 4 minutes

6 min amrap
Run 2 long laps
Burpees x Max Reps

CASH OUT

remaining class time to work on
higher then your normal box jump
jump up step down to another box safely

MOBILITY

everything