December 31 2012 January 1 2013 January 2 2013 January 3 2013 January 4 2013 January 5 2013

WOD 121231: WOD 130101: WOD 130102: WOD 130103: WOD 130104: WOD 130105:
BB Gymnastics 20 minute AMRAP of: BB Gymnastics Rest day. Strength BB Gymnastics
1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @“Fran”
70% –into
resta 60-90
1-milesec.
run between each rep through sets of 1)
90%,
Power
thensnatch
30 sec.
1-rep
between
max each rep at 70%, reps @ 70% should be alternating between Power and full Squat 1) Every 30 seconds for 5:00: 2 Banded Deadlift @ Snatch 1-rep max
2) Clean & Jerk: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1
+ @ 70% – rest 60-90 sec. between each rep through sets 2) Power
of 90%,clean
then&30
power
sec. jerk
between
1-rep each
max rep at 70%, reps @ 70% should be alternating between Power and full Squat
55% Bar Weight + 25% Band Tension Clean & jerk 1-rep max
Then, with any remaining time... 2a) Bench Press: 1X8/70%, 2X5/80%, 2X3/85% – rest
Conditioning Establish a 20-rep back squat max Strength 60 sec. Strength
3 rounds for time of: 1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO 2b) Strict Weighted Pull-ups: 1X8/60%, 2X5/70%, Front Squats: 1X8/70%, 2X5/80%, 2X3/85%
12 Burpee Over-the-Box Jumps 30/26″ VIDEO 2X3/75% – rest 60 sec.
9 Muscle-Ups 1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO Conditioning
7 Deadlifts 315/225# VIDEO Conditioning 8 min AMRAP of:
1c) 5X3 Split Press – heavier than last week, rest 45 9 Bar Muscle-Ups Run 200m
sec. DEMO VIDEO 50 Split Jumps (alternating) 20 Pistols (alternating)
30 Wall Balls 20/14# 10 Push Jerks 145/100#
Conditioning 7 Bar Muscle-Ups
Choose one… 40 Split Jumps -then (no rest)-
Row: 4X500m – rest 2:1 20 Wall Balls 20/14#
Run: 4X400m – rest 2:1 5 Bar Muscle-Ups 3 min ME Lateral Burpees (over bar)
Swim: 6X100m – rest 2:1 30 Split Jumps
10 Wall Balls 20/14#

Midline
1a) 3XME L-Sit Holds – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

January 7 2013 January 8 2013 January 9 2013 January 10 2013 January 11 2013 January 12 2013
WOD 130105: WOD 130108: WOD 130109: WOD 130110: WOD 130111: WOD 130112:
BB Gymnastics BB Gymnastics BB Gymnastics Rest day. Strength BB Gymnastics
1) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @1)70%
7X2–Snatch
rest 60-90
fromsec.
Blocks
between
(just above
each rep
knee)–
through
heavy
sets of EMOM
90%, then
for 730minutes:
sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat 1) Every 30 seconds for 5:00 (22 total reps): 2 Banded 1) 15 minutes to establish a 1RM Snatch.
2) Clean & Jerk: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1
but perfect,
@ 70% rest
– rest
6060-90
seconds
sec.DEMO
between
VIDEO
each rep through sets
1 Power
of 90%,
Clean
then
+ 30
1 Push
sec. Jerk
between
+ 1 Hang
each Squat
rep at 70%,
Cleanreps
– @ 70% should be alternating between Power and full Squat
Deadlift @ 60% Bar Weight + 25% Band Tension 2) 15 minutes to establish a 1RM Clean & Jerk.
2) 7X2 Clean from Blocks (just above knee) + 1 Push heaviest possible. 2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @
Conditioning Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO 85%, 2X3 @ 90% – rest 60 sec. Strength
4 rounds: 3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO Strength 2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%,
8 Hang Squat Clean to Thrusters 135/95# VIDEO 1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec. 2X3 @ 90% – rest 60-90 sec.
12 Burpee Over-the-Box Jumps 24/20″ 3b) 3X5 Push Press – heaviest possible, rest 60 sec. VIDEO
16 KBS 24/16kg 1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO Conditioning Conditioning
Rest 1:1 between rounds Strength VIDEO 100 Double-Unders There are 2 versions of today’s WOD. The first is a
HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO 25 Wall Balls 20/14# partner version, if you have a partner to perform the
sec. 75 Double-Unders workout with please do so. The second is an individual
Conditioning 25 Wall Balls 20/14# version.
Conditioning Choose one and perform each set EMOM… 50 Double-Unders
7 rounds: Run: 10 X 150m – active rest the remainder of each 25 Wall Balls 20/14# Partner Version:
30 Seconds ME Row for Calories minute. 3 rounds for time of:
5 Muscle-Ups Swim: 10 X 25m – active rest the remainder of each =Rest 1 minute- 40 HSPU (2012 Regional standard)
5 Power Snatches 135/95# minute. 30 Partner Burpees
Rest 1:1 between rounds 2 minutes ME Row/Airdyne for Calories 200m Buddy Carry

Individual Version:
3 rounds for time of:
25 HSPU (2012 Regional standard)
20 Lateral Burpees (over BB)
100m Barbell Carry 185/135# (back rack)

January 14 2013 January 15 2013 January 16 2013 January 17 2013 January 18 2013 January 19 2013
WOD 130114: WOD 130115: WOD 130116: WOD 130117: WOD 130118: WOD 130119:
BB Gymnastics BB Gymnastics BB Gymnastics Strength BB Gymnastics
1) Snatch: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @1)75%
5X3–Snatch
rest 60-90
fromsec.
Blocks
between
(just above
each rep
knee)–
through
heavysets
butofperfect,
EMOM
95%, then
for
rest730
60
minutes:
sec.
seconds
between
DEMOeach
VIDEO
rep at 75%, reps @ 75% Rest
should
day.be alternating between Power and full Squat 1) Every 20 seconds for 3:00 (22 total reps): 2 Banded 1) 20 minutes to establish a 1RM Snatch.
2) Clean & Jerk: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1
2) 5X3
@ 75%
Clean– from
rest 60-90
Blockssec.
(justbetween
above knee)
each +rep
1 Push
through
Jerk
sets
1–Power
heavy
of 95%,Snatch
butthen
perfect,
+30
3 sec.
Heaving
restbetween
60 sec.
Snatch
DEMO
each
Balances
rep
VIDEO
at 75%,
– reps @ 75% should be alternating between Power and full Squat
Deadlift @ 50% Bar Weight + 25% Band Tension 2) 20 minutes to establish a 1RM Clean & Jerk.
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO heaviest possible. 2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @
Conditioning 3b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec. 90% – rest 60 sec. Strength
50′ Prowler Push (high handles) 215/165# Strength 2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X3 @ 90%,
25 OHS 95/65# Strength 1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec. 3X1 @ 80% – rest 60 sec. 3X1 @ 95% – rest 60-90 sec.
25 T2B HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec. DEMO VIDEO
50′ Prowler Push (low handle) 215/165# 1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO Conditioning Conditioning
20 OHS 95/65# Conditioning VIDEO 1) With a 10 minute clock… “Cindy”
20 T2B 5 rounds: 1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO 5 minute AMRAP of: 20 minute AMRAP of:
50′ Prowler Push (high handles) 215/165# 3 Muscle-Ups + 5 Ring Dips KB Snatches 24/16kg 5 Pull-ups
15 OHS 95/65# 15 KBS 32/24kg Conditioning -then (no rest)- 10 Push-ups
15 T2B 50 Double-Unders Choose one… Run 800m 15 Air Squats
50′ Prowler Push (low handle) 215/165# Rest 1:1 between rounds Row: 4X500m – rest 1.5:1
Run: 4X400m – rest 1.5:1 *Rest the remainder of the 10 minutes.
Swim: 4X200m – rest 1.5:1
Notes: All work should be at 90-95% RPE 2) With a 5 minute clock…
2:30 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 400m

January 21 2013 January 22 2013 January 23 2013 January 24 2013 January 25 2013 January 26 2013
WOD 130121: WOD 130122: WOD 130123: WOD 130124: WOD 130125: WOD 130126:
BB Gymnastics BB Gymnastics BB Gymnastics Rest day. Strength At 00:00, 1 minute muscle-ups
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90
1) 5X5sec.
UBbetween
Hi-Hang each
Snatches
rep through
– heaviest
setspossible,
of 95%, then
rest 75
305X5
sec.
sec.UB
between
Hi-Hang
each
Cleans
rep at
– heaviest
75%, reps
possible,
@ 75% rest
should
75 be alternating between Power and full Squat 1) Deadlift: 3X10 – heaviest possible, rest 3 full minutes
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% –2a)
rest3X3
60-90
5-Step
sec. Duck
between
Walkeach
– heavy,
rep through
rest 60sets
sec.ofDEMO
95%, VIDEO
then
sec.30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat 2a) Tempo Bench Press: 5X5 (fast up, 5 second count At 02:00, 7 minute AMRAP of:
2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec. on the descent) – heaviest possible, rest 60 sec. 75 Double-Unders
Conditioning Strength 2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 20 Lateral Burpees (over BB)
7 minute AMRAP of: Strength 1a) 3X5 Snatch First Pulls – heavy (at least 105% of (fast up, 5 second count on the descent) – heaviest 10 Hang Power Snatches 95/65#
Burpees to 6" target HBBS: 3X10 – heaviest possible, rest 3 full minutes 1RM), rest 45 sec. DEMO VIDEO possible, rest 60 sec.
1b) 3X5 Jumping Good Mornings – heavy but perfect, At 10:00, 1 minute muscle-ups
Conditioning rest 45 sec. DEMO VIDEO Conditioning
5 rounds: 1c) 3X5 Split Press – heavy, rest 45 sec. DEMO VIDEO For time: At 12:00, 7 minutes to establish a FS 1-rep
4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%) 30 Handstand push-ups (regionals standard)
8 difficult Deficit HSPU Conditioning 40 Pull-ups At 20:00, 2 minutes muscle-ups
Row 24 Calories Choose one… 50 KBS 24/16kg
Rest 1:1 between rounds Row: 3X1000m – rest 1:1 60 Sit-ups (Ab-Mat, anchored) At 23:00, 7 minute AMRAP
Run: 4X800m – rest 1:1 70 Burpees Row 20 Calories
Swim: 4X250m – rest 1:1 15 Lateral Burpees (over BB)
Notes: All work should be at 95+% RPE. 10 Hang Power Cleans 135/95#

At 32:00, 2 minute muscle-ups

At 33:00, 7 minutes to establish jerk 1-rep

At 40:00, Done.

January 28 2013 January 29 2013 January 30 2013 January 31 2013 February 1 2013 February 2 2013
WOD 130128: WOD 130129: WOD 130130: WOD 130131: WOD: 130201 WOD 130202:
BB Gymnastics Strength “Isabel” Rest day. 1) 10 minutes to establish push press 1-rep 2012 Regionals Individual Event 4
Snatch 1-rep max Back squat 1-rep max 30 Snatches, 135/95lbs 2) Max unbroken ring muscle-ups For time:
3) Max unbroken double unders 50 Back Squats 135/95#
Conditioning Conditioning 4) 10 minutes to establish a bench press 1-rep 40 Pullups
“Diane” Run 400m 5) Row 2k for time 30 Shoulder to Overhead 135/95#
21-15-9 of: 50 Front Squats 85/65#
Deadlift, 225/155lbs 40 Pullups
Handstand push-up 30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#

February 4 2013 February 5 2013 February 6 2013 February 7 2013 February 8 2013 February 9 2013
WOD 130204: WOD 130205: WOD 130206: WOD 130207: WOD 130208: WOD 130209:
BB Gymnastics BB Gymnastics BB Gymnastics Rest day. Strength BB Gymnastics
1) 7X1 3-Position Snatch (low to high) – heaviest possible,1)rest
7X160
3-Position
sec. Clean (low to high) + 1 Jerk (after 3rd Clean)
1) 7×1–Snatch
heaviestfrom
possible,
blocksrest
(just60
above
sec. knee) – heavy 1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec. DEMO 1) 20 minutes to establish a 1RM Snatch.
2a) 3X3 Snatch Pulls – heavy, rest 60 sec. DEMO VIDEO2a) 3X5 Push Press – absolute heaviest possible, rest 60 but sec.perfect, rest 60 sec. VIDEO 2) 20 minutes to establish a 1RM Clean & Jerk.
2b) 3X3 Snatch Balance – heavy (no misses), rest 60 sec.2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO 2) 7×1VIDEO
Clean from blocks (just above knee) + 1 Push 1b) 7X3 Bench Press w/ chains @ 50% bar + 25%
Jerk – heavy but perfect, rest 60 sec. chains – rest 60 sec. Strength
Skill/Midline Strength 2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, EMOM for 7 minutes:
1a) 3XME Strict HSPU – rest 60 sec. HBBS (based off 130129): 3X5 @ 70%, 3X3 @ 80% – rest Conditioning
2:00 minutes. rest 60 sec. 2 Pause Front Squats @ 75%
1b) 3X15 Reverse Hypers – heavy, rest 60 sec. Run 5k 2b) 3X10 Strict Weighted GH Raise – heaviest possible,
Conditioning rest 60 sec. (no swing, start from a position parallel to Conditioning
Conditioning 2 min Max Distance HS Walk the floor) DEMO VIDEO “Jackie”
12 minute AMRAP of: Row 1k
5 Power Cleans 165/110# -then (no rest)- Conditioning 50 Thrusters @ 45#
10 T2B 7 rounds for total reps of: 30 Pull-ups
15 Wall Ball 20/14# 3 rounds for total reps of: 2 minute AMRAP of-
1:00 ME KBS 32/24kg 30 Double-Unders
Rest :30 ME Muscle-Ups (7 rep cap)
1:30 ME Burpee Box Jumps 30/24″ ME Burpees
Rest :30 *Rest 1 minute.
2:00 ME Row for Distance
Rest :30 Midline/Recovery
3X20 Reverse Hypers – medium, rest 60 sec.
-then-

2 min Max Distance HS Walk

February 11 2013 February 12 2013 February 13 2013 February 14 2013 February 15 2013 February 16 2013
WOD 130211: WOD 130212: WOD 130213: WOD 130214: WOD 130215: WOD 130216:
BB Gymnastics 1) 7X2 Clean Deadlift + Low Hang Clean (1″ off floor) + JerkBB –Gymnastics
heaviest possible, rest 60 sec. Rest day. Strength BB Gymnastics
2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – 2b)
heaviest
3X5 Pendlay
possible,Rows
rest 60
– heaviest
sec. DEMO
possible,
VIDEO rest 60 sec. DEMO
1) 5×2VIDEO
Snatch from blocks (just above knee) – heavy 1a) 5X2 Top Pull Deadlifts @ 90% – rest 60 sec. DEMO 5 attempts to establish a 1RM of the barbell complex:
2a) 3X3 Snatch First Pulls – heavy, rest 60 sec. DEMO VIDEO but perfect, rest 60 sec. VIDEO
2b) 3X5 Snatch Grip Push Press – heavy (no misses), restStrength
60 sec. 1b) 5X3 Bench Press w/ chains @ 55% bar + 25% 1 Clean
2) 5×2 Clean from blocks (just above knee) + 1 Push chains – rest 60 sec. 3 Front Squats
Skill/Midline 1) HBBS (based off 130129): 3X5 @ 75%, 3X3 @ 85% – Jerk rest 2:00
– heavy
minutes.
but perfect, rest 60 sec. 1 Jerk
Notes: The barbell should be loaded with 55% of 1rm, 3 Back Squats
1a) 3 X ME UB T2B – rest 60 sec. 2) 5X2 Pause Front Squats – heaviest possible (no misses),
Notes:
rest The
90 sec.
1 Push Jerk should be performed after the then 25% of the 1rm should be added in chain weight. 1 Behind the Neck Jerk
1b) 3X10 Reverse Hypers – very heavy, rest 60 sec. 2nd Clean.
Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up. 2a) 3X5 Tempo Supinated Weighted Pull-ups – Notes: All reps must be completed unbroken. The bar
Conditioning Conditioning heaviest possible, rest 60 sec. may only rest in the front or back rack position. After
Conditioning completing the first Jerk, the bar should be lowered to
1 min ME Rope Climbs 15′ 7 minute AMRAP of: Notes: The movement tempo should be up quickly, 3 the back rack to continue. The bar may be dropped
*All work should be performed with a 40/20# weight vest. count pause with chin over the bar, and 3 count descent from overhead after the final BtN Jerk. Rest as needed.
-then- 8 Push Jerks @ 155/105# before exploding back up. DO NOT use a weight that
For time: 10 T2B will not allow you to keep tempo. Conditioning
4 minute AMRAP of: 40 Double-Unders
Run 400m 2b) 3X10 Strict Weighted GH Raise – heavier than last 3 rounds for time of:
7 Hang Power Snatches @ 135/95# -then (no rest)- week, rest 60 sec. (no swing, start from a position
14 HSPU 5 rounds of: parallel to the floor) DEMO VIDEO 9 Muscle-Ups
28 Double-Unders 1 minute AMRAP of: 7 Snatches (full squat) 185/120#
5 Pull-ups Conditioning
-then- 10 Push-ups (hand release) UB Hang Power Cleans @ 155/105# Notes: If max Snatch is below 215/140# then use 85%.
15 Air Squats 30 KBS 32/24kg
1 min ME Rope Climbs 15′ Notes: This effort is one unbroken set. The set begins 30 Wall Balls 20/14#
Run 400m when the bar is picked up, and ends when the bar hits 30 C2B Pull-ups
-then- the floor. You have one minute to complete as many UB Row 1k
5 rounds of: reps as possible. 20 KBS 32/24kg
4 minute AMRAP of: 20 Wall Balls 20/14#
5 Pull-ups 20 C2B Pull-ups
7 Hang Power Snatches @ 135/95# 10 Push-ups (hand release)
14 HSPU 15 Air Squats For time.
28 Double-Unders
Run 400m Midline/Recovery
-then-
3X25 Reverse Hypers – medium, rest 60 sec.
1 min ME Rope Climbs 15′

*Please list total reps of AMRAP and total Rope Climbs separately.

Notes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.
February 18 2013 February 19 2013 February 20 2013 February 21 2013 February 22 2013 February 23 2013
WOD 130218: WOD 130219: WOD 130220: WOD 130221: WOD 130222: WOD 130223:
BBG BBG BB Gymnastics Rest day. Strength BBG
1) 5X3 Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 – 90 sec.
Notes: These should be performed UB if possible, but it is1) not
5X3required.
Low Hang Clean (1″ off floor) + 1 Jerk – heaviest possible,
1) 7×1 High-Hang
rest 60 sec.
Snatch – heaviest possible, rest 60 1a) Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 1) 20 minutes to establish a 1RM Snatch.
sec. DEMO VIDEO @ 95% – rest 60 sec. after sets @ 75/80%, rest 2
2a) 3X3 Snatch First Pulls + Hang Snatch Pulls – heavy, Notes:rest 60The
sec.Jerk comes after all 3 Cleans. minutes after singles @ 95% DEMO VIDEO 2) 20 minutes to establish a 1RM Clean and Jerk.
Pause for 3 counts at the top of the first pull. Then, from the hang position (end of the first pull), perform a snatch pull.
2) 7×1 High-Hang Clean + 1 Push Jerk – heaviest 1b) 7X3 Bench Press w/ chains @ 60% bar + 25%
2a) 3X3 Push Press – absolute heaviest possible, rest 60 possible,
sec. rest 60 sec. DEMO VIDEO chains – rest 60 sec. Strength
2b) 3X3 Snatch Grip Push Press + OHS – heavy, rest 60 2b) sec.3X5 Pendlay Rows – heavier than last week, rest 60 sec. DEMO VIDEO
Conditioning Notes: The barbell should be loaded with 60% of 1rm, Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%,
Skill/Midline Strength then 25% of the 1rm should be added in chain weight. 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.
1a) 3X20 UB GHD Situps (as fast as possible) – rest 60 sec. 7 rounds for total working time of:
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.1) HBBS (based off 130129): 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes. 2a) 3XME Strict Pull-ups – rest 60 sec. Conditioning
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the 100m wall.
Shuttle
A common
Run (10m
fault increments)
with this movement is placing the hands too far from the wall. Make sure they are no further
2b)
than
3X105″ from
Strictthe
Tempo
wall. GH Raise – fast on the way up
Conditioning 14 KB Snatch @ 32/24kg (7 each arm, any order) then 5 sec. count back down, rest 60 sec. (no swing, For time:
Conditioning 14 C2B Pullups start from a position parallel to the floor) DEMO VIDEO
For time: For time: 9 KB Thrusters 24/16kg
60 Double-Unders Rest 1:1 Conditioning 9 K2E
3 Power Cleans @ 185/120# 50 Burpees Row 500m
30 Wall Balls 20/14# 20 Front Squats @ 70% 5 minute AMRAP of: 18 KB Thrusters 24/16kg
6 Power Cleans @ 185/120# 50 Burpees 18 K2E
15 T2B 5 Bar Muscle-Ups Row 500m
9 Power Cleans @ 185/120# Notes: Fronts Squats must be taken from the floor. 15 Over-the-Box Jumps 20″ (no touch on top) 9 KB Thrusters 24/16kg
15 T2B 9 K2E
6 Power Cleans @ 185/120# *Rest 1 minute.
30 Wall Balls 20/14# Notes: KB Thrusters are performed with a KB in each
3 Power Cleans @ 185/120# 2 minute AMRAP of: hand. K2E (knees-to-elbows) MUST finish with the
60 Double-Unders knees making full contact with the elbows. Anything
Ring Dips less is a no-rep.

Midline/Recovery

3X20 Reverse Hypers – medium/heavy, rest 60 sec.

February 25 2013 February 26 2013 February 27 2013 February 28 2013 March 1 2013 March 2 2013
WOD 130225: WOD 130226: WOD 130227: WOD 130228: WOD 130301: WOD 130302:
BBG BBG BB Gymnastics Rest day. Strength BBG

1) 7X2 First Pull + Hang Snatch – heaviest possible, rest 601) 7X2
sec. First Pull + Hang Clean + 1 Jerk – heaviest possible,
1) 7×1
rest Vertical
60 sec. Snatch off High Blocks – heaviest 1a) Top Pull Deadlifts: 5X3 @ 70% – rest 60 sec. 1) 20 minutes to establish a 1RM Snatch.
possible, rest 60 sec. DEMO VIDEO DEMO VIDEO
Notes: This movement should be performed with a pull to Notes:
the knees—First
The singlePull,
Jerkashould
3 second
come
pause
afteratthe
thesecond
knees,Clean.
then aThis
Snatchmovement
from theshould
hang position
be performed
(at thewith
knees).
a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean
1b) 5X3from
Bench
the hang
Pressposition
@ 70% (at
– rest
the 60
knees).
sec. 2) 20 minutes to establish a 1RM Clean and Jerk.
2) 7×1 Vertical Clean off High Blocks + 1 Push Jerk –
2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.2a) 3X5 Push Press – heaviest possible, rest 60 sec. heaviest possible, rest 60 sec. DEMO VIDEO Conditioning Strength
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last 2b)week,
3X5 Bent-Over
rest 60 sec.Rows (supinated grip) – heavy, rest 60 sec. DEMO VIDEO
Conditioning For time: Front Squats: 5X3 @ 75%
Skill/Midline Strength
7 rounds for total HSPU of: Run 800m Conditioning
1a) 3XME TTB – rest 60 sec. 1) HBBS (based off 130129): 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes. 30 Muscle-Ups
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec. 2 minutes to complete- Run 800m Score to beat – Jessica Estrada: 268 reps.
2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the Row wall.
20 Calories
A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall. 3 rounds for total reps of:
Notes: Reps should be performed with a fast descent, 5 count 12 Lateral
pauseBoxin the
Jumps
absolute
20″ bottom, then bounce and explode up.
Conditioning ME HSPU 1 min ME Front Squats 135/95#
Conditioning 1 min ME HSPU
3 rounds for total working time of: *Rest 1 minute after each round. 1 min ME KBS 24/16kg
5 rounds for total reps of: 1 min ME Pull-ups
Run 400m Notes: The feet must make contact with the top of the *Rest 1 minute after each round.
25 Wall Balls 20/14# 1 min. to complete 5 Power Cleans @ 155/105# box on every jump. Every pass over the top of the box
-with the remainder of the minute complete ME Split Jerkscounts
@ 155/105#
one rep. Notes: HSPU should be performed with an ab-mat
*Rest 1 minute after the first round, and rest 2 minutes after the second round. between 2 45# plates for men, and 2 25# plates for
1 min. ME Burpees women (hi-temp style).
Notes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.
March 4 2013 March 5 2013 March 6 2013 March 7 2013 March 8 2013 March 9 2013
WOD 130304: WOD 130305: WOD 130306: WOD 130307: WOD 130308: WOD 130309:
BBG BBG BB Gymnastics Rest day. Movement prep for 13.1 BBG

1) 10X1 First Pull + Hang Snatch – heaviest possible, rest1)6010X1

sec. First Pull + Hang Clean + Jerk – heaviest possible, 1) rest
7×1 60
Low-Hang
sec. Snatch (3 count pause) + Vertical Hi- 1) Every 30 seconds for 2 minutes (10 total reps): 15 minutes to establish a 1RM Clean & Jerk.
Hang Snatch – heaviest possible, rest 60-90 sec.
Notes: This movement should be performed with a pull to Notes:
the knees—First
This movement
Pull, ashould
3 second
be performed
pause at the
with
knees,
a pullthen
to DEMO
the
a Snatch
knees—a
VIDEO
from
First
thePull,
hang a3
position
second(at
pause
the knees).
at the knees, then a Clean from the hang position (at the knees). 1 Power Snatch + 1 Full Snatch (squat) @ 75/45# Strength
(touch and go reps)
2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
2a) 3X3 Push Press – heaviest possible (treat these like 32)separate
7×1 Low-Hang
attemptsClean
at a 3RM),
(3 count rest
pause)
60 sec.
+ Vertical Hi- 15 minutes to establish a 1RM Front Squat.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last2b)week,
3X5 Bent-Over
rest 60 sec.
Rows (supinated grip) – heavier than last
Hang week,
Cleanrest
+ Push
60 sec.
Jerk
DEMO– heaviest
VIDEOpossible, rest 60-90 2) Every minute on the minute for 2 minutes (6 total
sec. reps): Conditioning
Skill/Midline Strength
Notes: On both the Low-Hang Snatch and Clean the 1 Power Snatch + 1 Full Snatch (squat) @ 135/75# *With a running clock…
1a) 3X25 UB GHD Sit-ups – rest 60 sec. 1) HBBS (based off 130129): 2X5 @ 70% – rest 45 seconds, barbell
2X3should
@ 75% be–deadlifted
rest 45 seconds,
to the hang,
3X1 @then
80%lowered
– rest 30 seconds. (touch and go reps)
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec. to 1-2″ off the floor. Once the barbell is in the Low-Hang 3 rounds for time of:
Notes: Sets at each percentage should be performed without position,
re-racking
a 3 count
the barbell.
static pause
Take is90required.
secondsAfter
rest between
the each percentage. 3) Every 10 seconds for 1 minute (14 total reps):
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the
Low-Hang
wall. A common
Snatch orfault
Cleanwithis this
performed,
movementwithout
is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall. 50 Double-Unders
Conditioning returning the barbell to the floor, the Hi-Hang Snatch or 2 Burpees (13.1 standard) as fast as possible 25 Wall-Balls
Conditioning Clean should be performed with little or no forward 10/7 Muscle-Ups
1) 3X200m Run – rest 1:1 inclination of the torso. Try to remain as vertical as 2013 CFG Open WOD 13.1
3 minute AMRAP of: possible. >If you finish this effort in less than 12 minutes, rest
2) 3X200m Run – rest 1:1.5 Proceed through the sequence below completing as until the clock reaches 12 minutes.
Burpees (to a 6″ target) Conditioning many reps as possible in 17 minutes of:
3) 3X200m Run – rest 1:2 2 minutes ME Rope Climbs 15′
*Rest 2 minutes. 1 minute ME Muscle-Ups 40 Burpees
*Record exact times for each 200m. Every set should be all-out effort. 75/45 pound Snatch, 30 reps >Rest 1 minute.
5 minute AMRAP of: *Rest 1 minute. 30 Burpees
135/75 pound Snatch, 30 reps 2 minutes ME Row for Calories
30 Double-Unders 3 rounds for time of: 20 Burpees
15 Power Snatches 75/55# 165/100 pound Snatch, 30 reps
5 Wall Walks 10 burpees
75 Double-Unders 210/120 pound Snatch, as many reps as possible
5 Push Jerks 185/125#

*Rest 1 minute.

1 minute ME Muscle-Ups

March 11 2013 March 12 2013 March 13 2013 March 14 2013 March 15 2013 March 16 2013
WOD 130311: WOD 130312: WOD 130313: WOD 130314: WOD 130315: WOD 130316:
BBG BBG BB Gymnastics Rest Day. Movement Prep BBG

1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, 1)

rest
7X1
60 Pause
sec. First Pull + 1 Clean & Jerk – heaviest possible, 1) 5×3
restHi-Hang
60 sec. Snatch – heaviest possible, rest 60-90 1) Take 15-20 minutes to work up to 5 Hi-Hang 1) 20 minutes to establish a 1RM Snatch.
sec. DEMO VIDEO Snatches @ no more than 75-80%. DO NOT go above
Notes: The sequence is 3 First Pulls, a 3 second pause atNotes:
the knees,
The sequence
then a Snatch
is 1 First
from Pull
the hang
with aposition
3 second(atpause
the knees).
at the Do
knees,
not let
then
thea BB
full rest
Clean
on&any
Jerk.
portion
Do not
of the
release
leg before
tensionthe
onHang
the BB
Snatch.
when returning to the floor after the Pause80%
FirstorPull.
do more than 5 heavy reps. 2) 20 minutes to establish a 1RM Clean & Jerk.
2) 5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest
Skill/Midline Strength possible, rest 60-90 sec. DEMO VIDEO 2) 5-10 non-rebounding Box Jumps @ 36/30″. Move Strength
slowly and step down. Concentrate on landing as high
1a) 3X10 Strict T2B- rest 60 sec. 1) HBBS (based off 130129: 1X5 @ 80%, 2X3 @ 85%, 3X1 *Notes:
@ 90% Three
– rest
Hi-Hang
2-3 minutes.
Cleans should be performed, as possible (torso). Front Squats: 1X8 @ 70%, 1X5 @ 75%, 2X3 @ 80%,
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec. then one Push Jerk after the final Clean. 3X2 @ 85% – rest 60 seconds EXACTLY.
2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec. DEMO VIDEO 3) 5 sets of 2-3 rebounding Box Jumps. Concentrating
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the Conditioning
wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further onthan
footwork,
5″ from
and
theminimizing
wall. time in contact with the Conditioning
Conditioning floor.
Conditioning For time: For time:
3 minutes Max Distance Prowler Push @ 250/175# Conditioning
10 minute ascending round AMRAP of: Run 800m 75 Pullups
Notes: This effort should be performed as a 10 yard shuttle 40(10
KBSyards
24/16kg
down, 10 yards back). Push high handles down, and low handles back. CF Games Open WOD 13.2
3 Hang Clean to Thrusters 135/95# Run 800m EMOM beginning on the first minute (1:00 on the clock)
3 Burpee Box Jumps 36/30″ -then (no rest)- 40 KBS 24/16kg perform 3 Cleans (any style) @ 225/155#. If 1RM is
3 C2B Pull-ups Run 800m lower than 290/190# scale to 80%.
6 Hang Clean to Thrusters 135/95# For time:
6 Burpee Box Jumps 36/30″ *Notes: Pacing on this effort should be focused on *Rest 2 minutes.
6 C2B Pull-ups Row 20 Calories using negative splits. The run times should purposefully
9 Hang Clean to Thrusters 135/95# 12 Push Press 155/105# be slowest to fastest, and the final 800m should be a For time:
9 Burpee Box Jumps 36/30″ 20 Walking Lunges (steps) max effort. Suggestions on pacing would be (based off
9 C2B Pull-ups Row 40 Calories of 800m PR): 80-85%, 90-95%, 95-100%. Due to 75 Lateral Burpees
12… 9 Push Press 155/105# purposeful pacing the KBS should be able to be
40 Walking Lunges (steps) performed UB, and fast. EMOM beginning on the first minute (1:00 on the clock)
Row 60 Calories perform 3 Cleans (any style) @ 225/155#. If 1RM is
6 Push Press 155/105# lower than 290/190# scale to 80%.
60 Walking Lunges
>Notes: Both of these pieces have a 7 minute time cap.
Burpees should be performed with a lateral jump over
the barbell.
March 18 2013 March 19 2013 March 20 2013 March 21 2013 March 22 2013 March 23 2013
WOD 130318: WOD 130319: WOD 130320: WOD 120321: WOD 130322: WOD 130322:
BBG BBG BB Gymnastics Rest day. Movement Prep: Movement Prep:

1) EMOM for 5 minutes: 1) EMOM for 5 minutes: 1) 7×2 Vertical Snatch from blocks (at hip) – heaviest 1) EMOM for 5 minutes: 1) EMOM for 5 minutes:
possible, rest 60-90 sec. DEMO VIDEO
2 Snatches (full) @ 80% 2 Clean & Jerks (full) @ 75% 2 1 & 1/4 Front Squats @ 50% 2 1 & 1/4 Front Squats @ 50%
2) 7×2 Vertical Clean from blocks (at hip) + 1 Push Jerk
Then, when the clock hits 5:00- Then, when the clock hits 5:00- – heaviest possible, rest 60-90 sec. DEMO VIDEO 2) EMOM for 5 minutes: 2) EMOM for 5 minutes:

2 minute AMRAP of: 2 minute AMRAP of: *Notes: Two Vertical Cleans should be performed, then 2 Push Press @ 50% 2 Push Press @ 50%
one Push Jerk after the second Clean.
Snatches (full) @ 80% Clean & Jerks (full) @ 75% 3) 3 rounds of: 3) 3 rounds of:
Conditioning
*This is the Outlaw Snatch efficiency baseline. Score is total
*Score
repsiscompleted
total reps in
completed
7 minutes.
in There
7 minutes.
are only
There
2 attempts
are only allowed
2 attempts
during
allowed
the EMOM
during portion.
the EMOM Theportion.
goal is The
to test
goal
consistency
is to test consistency
of techniqueofand
technique
repeatability
and repeatability
under load. under
Records
30
load.
Double-Unders
are 20 for 20 (total of EMOM and AMRAP) @ 225/155#. 30 Double-Unders
For time- 2 Muscle-Ups 2 Muscle-Ups
Skill/Midline Strength
3 rounds of: Rest 1:2 Rest 1:2
1a) 3X20 UB GHD Sit-ups – rest 60 sec. HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.
1b) 3X60 Seconds of Freestanding Handstand Holds – rest 60 sec. 20 KB Front Squats 24/16kg *Notes: Limit transition time as much as possible. Chalk *Notes: Limit transition time as much as possible. Chalk
1c) 3X20 Reverse Hypers – medium/heavy, rest 60 sec. Conditioning 5 Bar Muscle-Ups hands before beginning DU to allow for a faster hands before beginning DU to allow for a faster
20 KB Snatches (partition in any way) 24/16kg transition. transition.
Conditioning 4 rounds for total working time of:
Run 1 mile Conditioning: Conditioning:
1 minute ME Ring Dips. Row 500m
14 Lateral Burpees (over bar) 3 rounds of: CrossFit Games Open WOD 13.3 CrossFit Games Open WOD 13.3
-then (no rest)- 7 Power Snatches 135/95#
15 KB Front Squats 24/16kg
4 minute AMRAP of: Rest 1:1 3 Bar Muscle-Ups
15 KB Snatches (partition in any way) 24/16kg
15 OHS @ 95/65# *Notes: Choose a pace on the Row that is roughly 90% of your best 500m. All 4 rounds should be at that pace, with the Burpees and Snatches being all out efforts.
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

March 25 2013 March 26 2013 March 27 2013 March 28 2013 March 29 2013 March 30 2013
WOD 130323: WOD 130325: WOD 130327: WOD 130328: WOD 130329: WOD 130330:
BBG BBG BB Gymnastics Rest day. Movement Prep BBG

3 attempts to establish a 1RM Snatch. Every 30 seconds for 4 minutes: 1) 7×2 Snatch from blocks (just above knee) – heaviest Every 30 sec for 3 minutes: 15 minutes to establish a 1RM Snatch.
possible, rest 60-90 sec. DEMO VIDEO
3 attempts to establish a 1RM Clean & Jerk. 1 Snatch (full) @ 85% 1 Power Clean & Push Jerk @ 65% Strength
2) 7×2 Clean from blocks (just above knee) + 1 Push
*Rest as needed between all attempts. Then, when the clock hits 5:00- Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO *Immediately perform 2 TTB after every rep. Front Squats: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% –
rest 1:00-2:00 (based on: 130309)
Strength 3:00 to complete: *Notes: Two Cleans from blocks should be performed, Workout
then one Push Jerk after the second Clean. Conditioning
Front Squats: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest
3 X75ME
sec.
UB(based
(unbroken)
on: 130309)
Snatches @ 75% CrossFit Games 2013 Open WOD 13.4
Conditioning For time:
Conditioning *Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.
10 minutes Triple-Under practice. 100′ Prowler Push 300/200#
For time: Skill/Midline 10 Bench Press @ BW/75%BW
-then- 30 Burpees
Row 2k 1a) 3XME UB T2B – rest 60 sec. 100′ Prowler Push 300/200#
50 Pistols (alternating legs) 1b) 3X60 Sec. of Freestanding Handstand Holds – rest 603sec.
rounds for time of: 8 Bench Press @ BW/75%BW
30 Hang Cleans (any style) 225/135# 1c) 3X10 Reverse Hypers – very heavy, rest 60 sec. 20 Burpees
15/9 Strict HSPU (reg. standard) 100′ Prowler Push 300/200#
*15 minute time cap. Conditioning 40 Split Jumps 6 Bench Press @ BW/75%BW
15 Pull-ups 10 Burpees
“Helen”
-then (no rest)- *Notes: Prowler Pushes should be completed by
3 rounds for time of: performing a 50′ push down with the high handles, and
NOT for time: a 50′ push back with the low handles.
Run 400m
21 KBS 24/16kg 25 UB GHD Sit-ups
12 Pull-ups ME Kipping HSPU (reg. standard)
25 UB GHD Sit-ups

*Notes: The 15/9 denotes 15 HSPU for men, and 9

HSPU for women. This is one continuous piece with the
3 RFT portion being timed, then the not for time portion
being started immediately upon its completion. There is
only one round of the not for time portion.

April 1 2013 April 2 2013 April 3 2013 April 4 2013 April 5 2013 April 6 2013
WOD 130401: WOD 130402: WOD 130403: WOD 130404: WOD 130405: WOD 130406:
BBG BBG BB Gymnastics Rest day. CrossFit Games 2013 Open WOD 13.5 BBG

1) Every 20 seconds for 4 minutes: 1) Every 20 seconds for 4 minutes: 1) 7×1 2 Position Snatch (floor – hang) – heaviest 1) 15 minutes to establish a 1RM Snatch.
possible, rest 60-90 sec.
1 Snatch (full) @ 75% 1 Clean & Jerk @ 75% 2) 15 minutes to establish a 1RM Clean & Jerk.
2) 7×1 2 Position Clean (floor – hang) + 1 Push Jerk –
*Rest 3 minutes. *Rest 3 minutes. heaviest possible, rest 60-90 sec. Strength

2) Every 60 seconds for 8 minutes: 2) Every 60 seconds for 8 minutes: *Notes: Snatches and Cleans should be full reps. The Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X2 @ 90%,
bar does not return to the floor between the two 2X1 @ 95% – rest 1:00-2:00 (based on: 130309)
1 Snatch (full) @ 85% 1 Clean & Jerk @ 85% positions.
Conditioning
Skill/Midline Strength Conditioning
4 rounds for total time of:
1a) 3X25 UB GHD Sit-ups – rest 60 sec. HBBS (based off 130129): 3X3 @ 85%, 1X2 @ 90%, 2X210
@minutes
95% – rest
Triple-Under
as neededpractice.
1b) 3XME Freestanding Handstand Holds – rest 60 sec. Run 400m
1c) 3X20 Reverse Hypers – med/heavy, rest 60 sec. Conditioning -then- 14 Deficit HSPU
7 Power Cleans 225/150%
Conditioning 1 min ME KBS @ 32/24kg Tabata – Row/Airdyne for calories.
Rest 1:1
For time: *Rest 1 minute. *Notes: Keep the fan moving slowly for rest intervals.
*Notes: HSPU setup should be an Ab-Mat with two 45#
100 Double-Unders 3 min AMRAP of: *Rest 5 minutes. plates (hi-temp style) on either side for men, and one
100′ OH BB Carry 155/105# 45# plate (hi-temp style) on either side for women.
30 Pull-Ups 7 Front Squats @ 70% (no racks) Accumulate as many BB TGU (alternating arms) as Kipping is allowed.
100′ OH BB Carry 155/105# 100m Shuttle Run (10m increments) possible in 12 minutes.
30 Pull-Ups 3 Muscle-Ups
100′ OH BB Carry 155/105# *Notes: Load should be heavy, with no misses. DO
100 Double-Unders *Rest 1 minute. NOT RUSH, this is not a scored event. Try to move as
fluidly as possible, without stopping, for the entire
1 min ME KBS @ 32/24kg twelve minutes.

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)

100m Shuttle Run (10m increments)
3 Muscle-Ups

*Rest 1 minute.

1 min ME KBS @ 32/24kg

April 8 2013 April 9 2013 April 10 2013 April 11 2013 April 12 2013 April 13 2013
WOD 130408: WOD 130409: WOD 130410: WOD 130411: WOD 130412: WOD 130413:
BBG Strength Tests Rest Day. BBG BBG

1) 15 minutes of Snatch technique work. 20 minutes to establish a 1RM HBBS. 1) 15 minutes to establish a 1RM Push Press. 15 minutes to establish a 1RM Clean & Jerk. 15 minutes to establish a 1RM Snatch.

2) 15 minutes of Clean & Jerk technique work. Skill 2) 30 Muscle-Ups for time. *Notes: Do not allow for any extraneous attempts/warm- *Notes: Do not allow for any extraneous attempts/warm-
up lifts. Work quickly to a heavy load, then make 3-5 up lifts. Work quickly to a heavy load, then make 3-5
*Notes: Do not go past 80% on any lifts. There should be 10
no minutes
misses. Triple-Under practice. *Notes: Strict 6 minute cap. Rest 10-15 minutes before maximal attempts. maximal attempts.
starting #3.
Skill Conditioning Strength Strength
3) Run 1 mile for time.
15 minutes of Handstand Walk practice. “DT” 15 minutes to establish a 1RM Bench Press. 15 minutes to establish a 1RM Deadlift.

Conditioning Five rounds for time of: Conditioning Conditioning

12 Deadlifts 155/105#
Row 2k @ 80-85% 9 Hang Power Cleans 155/105# 21-15-9 of: “Diane”
6 Push Jerks 155/105#
*Notes: Base this percentage off of your PR 2k. Try to maintain slower splits through the first 1k, and decrease pace throughout the second 1k. OHS 95/65# 21-15-9 of:
Pull-ups
Deadlifts 225/155#
For time. HSPU

*Notes: Regionals standard HSPU (36″ wide, by 24″

deep box for hand placement).
April 15 2013 April 16 2013 April 17 2013 April 18 2013 April 19 2013 April 20 2013
WOD 130415: WOD 130416: WOD 130417: WOD 130418: WOD 130419: WOD 130420:
BBG BBG BB Gymnastics Rest day. Strength BBG
1) 15 minutes to establish a 1RM Snatch.
1) 5X2 Snatch @ 75-85% – rest 90 sec. 1) Power Snatch + Snatch (full squat): 3X1 @ 65%, 2X1 @ 1) 70%,
5X2 Clean
2X1 @ (full
75%,squat)
1X1&@ Jerk
80%(split)
– rest@60
75-85%
sec. – rest 1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20%
90 sec. Band Tension – rest exactly 60 seconds. 2) 15 minutes to establish a 1RM Clean & Jerk.
Notes: Begin at 75% and increase to 85% throughout sets*Notes:
if technique
Theseisare
perfect.
touchDO
& go
NOT
reps.
go One
past rep
85%would
and do
be not
1 Power
add toSnatch
75% ifAND
technique
1 Snatch.
is not perfect. These do not need to be touch and go, you may reset.
*Notes: Begin at 75% and increase to 85% throughout *Notes: The bar should be loaded with 50% of the 1RM Strength
2a) 5X3 Snatch First Pulls – heaviest possible, rest 60 sec.
2) DEMO
Power VIDEO
Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 sets@if 80%
technique
– restis60perfect.
sec. DO NOT go past 85% and Deadlift. Band tension should equal 20% of 1RM at the
2b) 5X2 Tempo HBBS @ 75% – rest 60 sec. do not add to 75% if technique is not perfect. These top of the lift. Judging band weight and setup is 1X20 HBBS
Conditioning (2 parts) should not be touch and go. Reset before each rep. explained in this DEMO VIDEO
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up. Notes: This should be a maximal set. The
Part 1- 2a) 4X3 Clean First Pulls – heavy, rest 60 sec. 1b) 7X3 Bench Press – heaviest possible for last 3-4 recommendation is to use approximately 70% of 1RM
Conditioning 2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. sets, rest exactly 60 seconds. for this first week. Make sure to hit absolute depth with
4 rounds for reps and row times of: VIDEO DEMO every rep.
12 minute AMRAP of: Notes: Work up to a nearly maximal load by the 4th or
ME UB Deficit HSPU *Notes: Straps should be used for Clean First Pulls. 5th set. Try to maintain this load, or increase it slightly, Conditioning
7 Hang Power Cleans 175/115# Row 500m over the remainder of the sets. All reps must be
14 Burpees Conditioning performed with the hips (ass) in contact with the bench. For time:
21 Lateral Box Jumps 20″ (touch top) Rest 1:1
For time: Skill 2 Muscle-Ups
Midline *Notes: HSPU standard for men is two 45# plates on either side with an Ab-Mat in the middle. HSPU standard for women is one 45# plate on either side with an Ab-Mat in the middle. Kipping is allowed. Rest interval is based on total10working
Clean &set Jerks
time.
135/95#
The time starts before the HSPU and the rest interval is total w
100 UB Double-Unders 15 minutes alternating Triple-Under and Freestanding 4 Muscle-Ups
1a) 3X5 (5l/5r) TGUs @ 24/16kg – rest 45 sec. Part 2- 25 Pullups Handstand practice. 8 Clean & Jerks 155/105#
1b) 3×20 UB T2B – rest 45 sec. 15 GHD Situps 6 Muscle-Ups
Exactly 10 minutes after part 1 complete one set each of the75 UB
following:
Double-Unders *Notes: spend roughly 1:30 alternating between each 6 Clean & Jerks 185/120#
25 Pullups movement. If you are currently proficient at 8 Muscle-Ups
1) ME UB Perfectly Vertical KBS 24/16kg 15 GHD Situps Freestanding Handstands then practice Freestanding 4 Clean & Jerks 205/135#
50 UB Double-Unders HSPU. 10 Muscle-Ups
2) ME UB Thrusters 115/75# 25 Pullups 2 Clean & Jerks 225/150#
15 GHD Situps Conditioning (2 parts)
3) ME HS Walk for distance (3 attempts) *Notes: The preference is to set up 5 ascending
Strength Part 1- barbells in order to minimize transition time.
*Rest as needed between efforts.
1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. 5 rounds for time of: Extra 130420:
1b) 3X15 Reverse Hypers – medium, rest 45 sec.
25 Split Jumps *Rest approximately 30 minutes before starting.
Extra 130417: 5 Power Snatches 135/95#
GROUP #1 Conditioning 25 HR Push-ups GROUP #1 Conditioning

5 minutes to complete: *Notes: Part 2 should be done separately if time allows. For time:
Also, if you are able, the preference is for it to be
1 set ME UB Muscle-Ups, then… performed on a track to allow for exact measurement. Row 500m
EMOM for the remaining 4 minutes 3 UB Muscle-Ups. 21 KB (2 KBs) Push Press 24/16kg
Part 2- 21 TTB
Row 500m
4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be 15 KB (2 KBs) Push Press 24/16kg
at 100% effort. 15 TTB
Row 500m
9 KB (2 KBs) Push Press 24/16kg
9 TTB
April 22 2013 April 23 2013 April 24 2013 April 25 2013 April 26 2013 April 27 2013
WOD 130422: WOD 130423: WOD 120424: WOD 120425: WOD 120426: WOD 130427:
BBG BBG BBG Rest day. Strength BBG

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec. 1) EMOM for 7 minutes: 1) 7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% 1) 15 minutes to establish a 1RM Snatch.
2a) 5X3 Snatch First Pulls – heavier than last week, rest 60 sec. DEMO VIDEO 60 sec. Band Tension – rest exactly 60 seconds.
2b) 5X3 Tempo HBBS @ 75% – rest 60 sec. 1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80% 2) 15 minutes to establish a 1RM Clean & Jerk.
2a) 4X3 Clean First Pulls – heavy, rest 60 sec. *Notes: The bar should be loaded with 55% of the 1RM
*Notes: Quick descent, 5 counts (seconds) in the rock bottom,
*Notes:
bounce
This should
and quick
be completed
back up. as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch
Deadlift.
grip. Band tension should equal 25% of 1RM at the Strength
2b) 4X2 1&1/4 Front Squats – heavier than last week, top of the lift. Judging band weight and setup is
Conditioning 2) EMOM for 7 minutes: rest 60 sec. VIDEO DEMO explained in this DEMO VIDEO 1X20 HBBS

For time: 2 (touch and go) Power Cleans + 1 Push Jerk @ 70% *Notes: Try to increase,at least in small increments, 1b) 7X3 Bench Press – heaviest possible/heavier than Notes: The recommendation is heavier than last week,
from last week’s 1&1/4 FS. Straps should be used for last week, rest exactly 60 seconds. but still able to finish all 20 reps. Make sure to hit
40 Burpees Conditioning Clean First Pulls. absolute depth with every rep.
50 Double-Unders Notes: Work up to a nearly maximal load by the 4th or
30 Burpees For time: Conditioning 5th set. Try to increase slightly from last week, and Conditioning
50 Double-Unders maintain over the remainder of the sets. All reps must
20 Burpees 20 Wall Balls 20/14# 4 rounds for total working time of: be performed with the hips (ass) in contact with the “Amanda”
50 Double-Unders 40 Pull-ups bench.
Row 1K 20 Wall Balls 20/14# 12 Deficit HSPU For time.
40 Box Jumps 24″ 15 TTB Skill
Midline 20 Wall Balls 20/14# Row 500m 9-7-5 of:
40 Ring Dips 15 minutes alternating Triple-Under and Freestanding
1a) 3X3 (3l/3r) BB TGUs @ 75/55# – rest 45 sec. 20 Wall Balls 20/14# Rest 1:1 Handstand & Freestanding HSPU practice. Muscle-Ups
1b) 3XME UB T2B – rest 45 sec. 40 KBS 32/24kg Snatches (full) 135/95#
20 Wall Balls 20/14# *Then, after completing the final round, and its *Notes: spend roughly 1:30 alternating between each
prescribed rest… movement. If you are currently proficient at Extra 130420:
Extra 130423: Freestanding Handstands then accumulate as many *Rest approximately 30 minutes before starting.
GROUP #1 Conditioning 4 minutes Max Distance Sled Drags @ 200/140# using Freestanding HSPU as possible during each interval.
a 50′ down and back shuttle style track. GROUP #1 Conditioning
*Ideally this work would be performed approximately four hours after the day’s template. Conditioning (2 parts)
Strength Find a bike; either stationary, road, or airdyne, then…
3 rounds for time of: Part 1-
1a) 3X10 Weighted GH Raise – heavier than last week, 20 minutes alternating sets of:
4 Rope Climbs 15′ rest 45 sec. 10 minute AMRAP of:
12 Push Press 115/75# 1b) 3X10 Reverse Hypers – VERY heavy, rest 45 sec. 1 minute ME for distance
16 GHD Sit-ups 10 Pullups 1 minute recovery (just keep the wheels spinning)
GROUP #2 Conditioning 15 Hang Power Snatches @ 75/55#
5 minutes to complete: 20 Pushups GROUP #2 Conditioning

1 set ME UB Muscle-Ups, then… *Notes: Part 2 should be done separately if time allows. For time:
EMOM for the remaining 4 minutes 3 UB Muscle-Ups. Also, if you are able, the preference is for it to be
performed on a track to allow for exact measurement. Row 500m
21 KB (2 KBs) Push Press 24/16kg
Part 2- 21 TTB
Row 500m
4X400m Run – rest 1:2, 1:1.5, 1:1, all repeats should be 15 KB (2 KBs) Push Press 24/16kg
at 100% effort. 15 TTB
Row 500m
<hr /> 9 KB (2 KBs) Push Press 24/16kg
9 TTB
Extra 130426:
GROUP #1 Conditioning

*Ideally this work would be performed approximately

four hours after the day’s template.

For time:

Row 500m
30 Pistols (alternating)
20 Push Press @ 115/75#
Row 500m
20 Pistols (alternating)
15 Push Press @ 115/75#
Row 500m
10 Pistols (alternating)
10 Push Press @ 115/75#
April 29 2013 April 30 2013 May 1 2013 May 2 2013 May 3 2013 May 4 2013
WOD 130429: WOD 130430: WOD 120501: WOD 130502: WOD 120503: WOD 130504:
BBG BBG BBG Rest day. Strength BBG

1) 7X1 2-Position Snatch – heaviest possible, rest 60 sec.1) Every 40 seconds for 4 minutes: 1) 7X1 2-Position Clean + 1 Jerk – heaviest possible, 1a) 7X3 Banded Deadlifts @ 60% Bar Weight + 20% 1) 15 minutes to establish a 1RM Snatch.
rest 60 sec. Band Tension – rest exactly 60 seconds.
*Notes: Position #1 is from the floor, Position #2 (without dropping
1 Power Snatch
the bar)+is2the
Behind-the-Neck
low-hang – approximately
Push Presses2″ @
from
80%
the floor. 2) 15 minutes to establish a 1RM Clean & Jerk.
*Notes: Position #1 is from the floor, Position #2 *Notes: The bar should be loaded with 60% of the 1RM
2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee –*Notes:
heaviestThis
possible,
shouldrest
be completed
60 sec. DEMO
as a VIDEO
complex. The bar should
(withoutbe
dropping
loweredtheto the
bar)back
is therack
low-hang
after the
– Power Snatch, and the Push Presses should be performed with a Snatch
Deadlift.
grip. Band tension should equal 20% of 1RM at the Strength
2b) 5X5 Tempo HBBS @ 75% – rest 60 sec. approximately 2″ from the floor. The Jerk comes after top of the lift. Judging band weight and setup is
2) Every 40 seconds for 4 minutes: the 2nd position Clean. explained in this DEMO VIDEO *Note: Group 1, do not do this portion.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
2 (touch and go) Power Cleans + 1 Push Jerk @ 70% 2a) 4X3 Clean First Pulls w/ 3 count pause at the knee 1b) 7X3 Bench Press – heaviest possible/heavier than 1X20 HBBS
Conditioning – heavy, rest 60 sec. last week, rest exactly 90 seconds.
Conditioning Notes: The recommendation is heavier than last week,
For time: 2b) 4X4 1&1/4 Front Squats – heavy, rest 60 sec. Notes: Work up to a nearly maximal load by the 4th or but still able to finish all 20 reps. Make sure to hit
3 rounds for time of: VIDEO DEMO 5th set. Try to increase slightly from last week, and absolute depth with every rep.
30 Push Press 135/95# maintain over the remainder of the sets. All reps must
30 Over-the-Box Jumps 30/26″ (touch top) Run 400m *Notes: Straps should be used for Clean First Pulls. be performed with the hips (ass) in contact with the Conditioning
30 C2B Pull-ups 10 Thrusters 135/95# bench.
30 Deficit HSPU (6/4″ to Ab-Mat) Conditioning For time:
*Rest 10 minutes. Skill
Midline 6 rounds for total working time of: 9 Bar Muscle-Ups
10 min ME Cycle for distance. 15 minutes alternating ME L-Sit Hold and Freestanding 18 KB Snatches 32/24kg (9L/9R)
1a) 3X20 Reverse Hypers – medium/heavy rest 45 sec. Row 20 Calories Handstand & Freestanding HSPU practice. 300′ Shuttle Run (6X50′)
1b) 3X25 UB GHD Sit-ups – rest 45 sec. *Notes: Stationary, Airdyne or road bike. 15 Burpees 7 Bar Muscle-Ups
*Notes: spend roughly 1:30 alternating between each 14 KB Snatches 32/24kg (7L/7R)
Extra 130430: Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. movement. If you are currently proficient at 250′ Shuttle Run (5X50′)
GROUP #2 Conditioning (Ratio is WORK:REST.) Freestanding Handstands then accumulate as many 5 Bar Muscle-Ups
Freestanding HSPU as possible during each interval. 10 KB Snatches 32/24kg (5L/5R)
*Ideally this work would be performed approximately four *Then,
hours after
afterthe
completing
day’s template.
the final round, and its 200′ Shuttle Run (4X50′)
prescribed rest… Conditioning (2 parts)
3 rounds for time of: *Note: Regional competitors, it is recommended that
3 minutes Max Distance Sled Drags @ 250/165# using Part 1- you wear hand protection for this workout (i.e.
4 Rope Climbs 15′ a 50′ down and back shuttle style track. gymnastics grips).
12 Push Press 115/75# “(Power) Elisabeth”
16 GHD Sit-ups Strength Extra 130504:
21-15-9 of: *Rest approximately 30 minutes before starting.
1a) 3X8 Weighted GH Raise – heavier than last week,
rest 45 sec. Power Cleans 135/95# GROUP #1 Conditioning
1b) 3X20 Reverse Hypers – medium/heavy, rest 45 Ring Dips
sec. *Group #1: The goal, if time allows, is to rest roughly 2-
For time. 3 hours between every conditioning piece for today,
Extra 130501 including the conditioning from today’s regular template.
GROUP #1 Conditioning *Notes: Part 2 should be done separately if time allows.
Also, if you are able, the preference is for it to be WOD 1-
3 rounds for time of: performed on a track to allow for exact measurement.
For time:
9/7 Muscle-Ups Part 2-
20 KBS 32/24kg 50 Back squats 135/95#
25 Triple-Unders 4X400m Run – rest 1:1.5, 1:1.5, 1:1, all repeats should 40 Pull-ups
be at 100% effort. 30 Shoulder-to-overhead 135/95#
GROUP #3 Conditioning 50 Front squats 85/65#
<hr /> 40 Pull-ups
5 minutes to complete: 30 Shoulder-to-overhead 85/65#
Extra 130503: 50 Overhead squats 65/45#
1 set ME UB Muscle-Ups, then… *Note: Group 1 will have two extra pieces for Saturday. 40 Pull-ups
EMOM for the remaining 4 minutes 3 UB Muscle-Ups. 30 Shoulder-to-overhead 65/45#
GROUP #2 Conditioning
WOD 2-
*Ideally this work would be performed approximately
four hours after the day’s template. 3 rounds for time of:

For time: Row 500m

50 Double-Unders
Row 500m 25 Wall-Balls 20/14#
30 Pistols (alternating)
20 Push Press @ 115/75# GROUP #2 Conditioning
Row 500m
20 Pistols (alternating) Find a bike; either stationary, road, or airdyne, then…
15 Push Press @ 115/75#
Row 500m 20 minutes alternating sets of:
10 Pistols (alternating)
10 Push Press @ 115/75# 1 minute ME for distance
1 minute recovery (just keep the wheels spinning)

GROUP #3 Conditioning

For time:

Row 500m
21 KB (2 KBs) Push Press 24/16kg
21 TTB
Row 500m
15 KB (2 KBs) Push Press 24/16kg
15 TTB
Row 500m
9 KB (2 KBs) Push Press 24/16kg
9 TTB
May 6 2013 May 7 2013 May 8 2013 May 9 2013 May 10 2013 May 11 2013
WOD 130506: WOD 130507: WOD 130508: WOD 130509: WOD 130510: WOD 130511:
BBG BBG BBG Strength BBG
Rest day.
1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.1) Every 30 seconds for 4 minutes: 1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, 1a) 3X10 Deadlifts @ 70% – rest exactly 2:00. 1) 15 minutes to establish a 1RM Snatch.
rest 60 sec. 1b) 3X10 Bench Press @ 70% – rest exactly 2:00.
*Notes: Position #1 is the low-hang – approximately 2″ from
1 Power
the floor.
Snatch
Position
+ 2 Behind-the-Neck
#2 is the traditional
Push
hang
Presses
(just above
@ 75%the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. 2) 15 minutes to establish a 1RM Clean & Jerk.
*Notes: Position #1 is the low-hang – approximately 2″ *Notes: A and B should be UB touch & go reps.
2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee –*Notes:
heaviestThis
possible,
shouldrest
be completed
60 sec. DEMOas a VIDEO
complex. The bar should
from thebefloor.
lowered
Position
to the
#2back
is therack
traditional
after thehang
Power
(just
Snatch, and the Push Presses should be performed with a Snatch grip. Strength
2b) 5X2 Tempo HBBS @ 80% – rest 60 sec. above the knee), and position #3 is the hi-hang (mid- Skill
2) Every 30 seconds for 4 minutes: way down the thigh. All sets should be done without *Note: Group 1, do not do this portion.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up. dropping the bar. The Jerk should be performed after 15 minutes alternating ME L-Sit Hold and Freestanding
2 (touch and go) Power Cleans + 1 Push Jerk @ 70% the hi-hang Clean. Handstands (no HSPU). 1X20 HBBS
Conditioning
Conditioning 2a) 5X3 Clean First Pulls w/ 3 count pause at the knee *Notes: spend roughly 1:30 alternating between each Notes: The recommendation is heavier than last week,
10 minute AMRAP of: – heavy, rest 60 sec. movement. but still able to finish all 20 reps. Make sure to hit
*UPDATE: For Regional competitors, make these 5/4 Burpee Muscle-Ups EMOM; however, the 3 rounds for time portion should not be Burpee Muscle-Ups. absolute depth with every rep.
6 Parallette HSPU (6″/4″ deficit) 2b) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 Conditioning (2 parts)
30 (steps) BB Walking Lunges (front rack) 95/65# EMOM for 5 minutes: sec. VIDEO DEMO Conditioning
60 Double-Unders Part 1-
5/4 UB Muscle-Ups *Notes: Straps should be used for Clean First Pulls. *Note: Group #4 – do the full 100 reps to test this WOD.
Midline For time: All other groups, DO NOT do the full 100 reps.
-then (rest 2 minutes)- Conditioning
1a) 3X10 Reverse Hypers – medium/heavy rest 45 sec. 100 Double-Unders For time:
1b) 3XME UB TTB – rest 45 sec. 3 rounds for time of: For time: 50 HSPU (regionals standard)
40 TTB 50 Wall Balls 20/14#
Run 400m 7 Rope Climbs 15′ 30 Shoulder to OH 160/100# 50 C2B Pull-ups
7/5 Muscle-Ups 14 Thrusters 115/75# 90′ Walking Lunges (front rack) 160/100# 50 Pistols (alternating)
21 KBS 32/24kg 25 HR Pushups 50 DB Snatches (alternating) 70/50#
5 Rope Climbs 15′ *If you have one, try to use an axle bar for this piece.
Extra 130430: 10 Thrusters 115/75# Extra 130511:
GROUP #3 Conditioning 25 HR Pushups *Notes: Part 2 should be done separately if time allows. *Rest approximately 30 minutes before starting.
3 Rope Climbs 15′ Also, if you are able, the preference is for it to be
*Ideally this work would be performed approximately four 6 hours
Thrusters
after the
115/75#
day’s template. performed on a track to allow for exact measurement. GROUP #1 Conditioning (practice)
25 HR Pushups
3 rounds for time of: Part 2- 3 rounds for time of (@ 85% effort):
Strength
4 Rope Climbs 15′ 4X400m Run – rest 1:1 in between all, all repeats 2 Rope Climbs 15′
12 Push Press 115/75# 1a) 3X12 Weighted GH Raise – heavy but fast, rest 45 should be at 100% effort. 100′ Sprint
16 GHD Sit-ups sec. 4 Cleans 225/135#
1b) 3X10 Reverse Hypers – very heavy, rest 45 sec. <hr /> 100′ Sprint

Extra 130508 Extra 130510: GROUP #2 Conditioning

GROUP #1 Conditioning *Note: Group 2 will have two extra pieces for Saturday.
*Group #2: The goal, if time allows, is to rest roughly 2-
“Jackie” GROUP #3 Conditioning 3 hours between every conditioning piece for today,
including the conditioning from today’s regular template.
Row 1k *Ideally this work would be performed approximately
50 Thrusters 45# four hours after the day’s template. WOD 1-
30 Pullups
For time: For time:
GROUP #2 Conditioning
Row 500m “Jackie”
3 rounds for time of: 30 Pistols (alternating)
20 Push Press @ 115/75# Row 1k
20 HSPU (’12 Regionals standard) Row 500m 50 Thrusters 45#
20 Hang Power Cleans 95/65# 20 Pistols (alternating) 30 Pullups
20 Triple-Unders 15 Push Press @ 115/75#
Row 500m WOD 2-
GROUP #4 Conditioning 10 Pistols (alternating)
10 Push Press @ 115/75# 30 Burpee Muscle-Ups for time.
3 X Row 1k @ 90%, 100%, 90% – rest 1:1
*Notes: 7:00 cap.

GROUP #3 Conditioning

Row 3X1K – rest 1:1

May 13 2013 May 14 2013 May 15 2013 May 16 2013 May 17 2013 May 18 2013
WOD 130513: WOD 130514: WOD 130515: WOD 130516: WOD 130517: 130518:
*Group #1 will have a completely different template for your
BBGdeload week. It will be listed after the standard daily template.
BBG Rest day (except for Group #1). Strength BBG

BBG 1) Every 40 seconds for 4 minutes: 1) 7X1 Hang Clean & Jerk – heaviest possible, rest 60 Group #1 Work – 130516: 1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% 1) 15 minutes to establish a 1RM Snatch.
sec. Band Tension – rest exactly 60 seconds.
1) 7X1 Hang Snatch – heaviest possible, rest 60 sec. 1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80% BBG 2) 15 minutes to establish a 1RM Clean & Jerk.
2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 *Notes: The bar should be loaded with 50% of the 1RM
2a) 5X2 3-Stop Snatch Pulls – heaviest possible, rest 60 sec.*Notes:
DEMOThisVIDEO
should be completed as a complex. The bar should
sec. DEMO
be lowered
VIDEOto the back rack after the Power Snatch,
1) and
Takethe
12Push
minutes
Presses
to work
should
up tobe
a 80%
performed
Snatchwith
– noa Snatch
Deadlift.
grip. Band tension should equal 20% of 1RM at the Strength
2b) 5X3 Tempo HBBS @ 80% – rest 60 sec. more than 7 total reps. top of the lift. Judging band weight and setup is
2) Every 40 seconds for 4 minutes: 2b) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 explained in this DEMO VIDEO *Note: Group 2, do not do this portion.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up. sec. VIDEO DEMO 2) Take 12 minutes to work up to a 80% Clean & Jerk –
2 (touch and go) Power Cleans + 1 Push Jerk @ 75% no more than 7 total reps. 1b) 7X3 Bench Press – heaviest possible, rest exactly 1X20 HBBS
Conditioning *Notes: Straps should be used for Clean Pulls. 90 seconds.
Conditioning Conditioning Notes: The recommendation is heavier than last week,
4 rounds for total working time of: Conditioning Notes: Work up to a nearly maximal load by the 4th or but still able to finish all 20 reps. Make sure to hit
For time: 3 rounds for time of: 5th set. Try to increase slightly from 2 weeks ago, and absolute depth with every rep.
Row 500m 3 rounds for time: maintain over the remainder of the sets. All reps must
5 Burpee Muscle-Ups 50 Double-Unders Row 20 Calories be performed with the hips (ass) in contact with the Conditioning
14 DB Snatches (alternating) 70/50# 30 HSPU (reg standard) Run 400m 15 Burpees bench.
20 TTB 3 Rope Climbs 15′ 8 TTB For total reps:
Rest 1:1, 2:1, 3:1 50 Double-Unders 7 Axle Power Clean & Jerks 175/105# Skill
20 HSPU 3 min ME Wall Balls
Midline 15 TTB *Notes: If you do not have an axle, use a barbell with 15 minutes alternating ME L-Sit Holds and Max 3 min ME DB Snatches (alternating) 70/50#
50 Double-Unders 205/135#. Distance Handstand Walks (one attempt).
1a) 3X15 Reverse Hypers – heavy rest 45 sec. 10 HSPU -1 min Rest
1b) 3XME L-Sit Holds – rest 45 sec. 10 TTB Strength *Notes: spend roughly 1:30 alternating between each
movement. 2 min ME Wall Balls
Group #1 Work – 130513: Rest 2:00 – then: 1a) 3X20 GH Raise (unweighted) – rest 45 sec. 2 min ME DB Snatches (alternating) 70/50#
1b) 3X25 Reverse Hypers – light, rest 45 sec. Conditioning (2 parts)
BBG 3:00 to establish a 3RM OHS. -1 min Rest
Group #1 Work – 130515: Part 1-
1) 7X1 Hang Snatch – work up to 80% but no higher, rest *Notes:
60 sec. Use exact Regionals standards for this piece. 1 min ME Wall Balls
Rest day. 3 rounds for time of: 1 min ME DB Snatches (alternating) 70/50#
2) 3X5 HBBS @ 65% – rest 2:00 Group #1 Work – 130514:
Extra 130515: 30 Pistols -1 min Rest – then:
Conditioning BBG GROUP #2 Conditioning 25 C2B Pull-ups
20 Burpees For time:
1) 3 rounds for total working time of: 1) Every 30 seconds for 3 minutes: “Jackie”
*Notes: Part 2 should be done separately if time allows. 20 Axle Push Jerks 185/115#
Row 500m 1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70% Row 1k Also, if you are able, the preference is for it to be
5 Burpee Muscle-Ups 50 Thrusters 45# performed on a track to allow for exact measurement. Extra 130518:
*Notes: This should be completed as a complex. The bar should
30 Pullups
be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip. *Rest approximately 30 minutes before starting.
Rest 1:1 – all efforts should be 100% Part 2-
2) Every 30 seconds for 3 minutes: GROUP #3 Conditioning GROUP #2 Conditioning (practice)
2) 4 rounds for time of: 4X400m Run – rest 1:1 in between all, all repeats
2 (touch and go) Power Cleans + 1 Push Jerk @ 70% 21-15-9 of: should be at 100% effort. 3 rounds for time of (@ 85% effort):
10 DB Snatches (alternating) 70/50#
Conditioning Deadlifts 315/205# <hr /> 2 Rope Climbs 15′
Rest 1:1 – note exact intervals and fatigue level after the final set of 10. Box Jumps 30/24″ 100′ Sprint
3 rounds for total working time of: Extra 130517: 4 Cleans 225/135#
For time. *Note: Group 3 will have two extra pieces for Saturday. 100′ Sprint
50 Double-Unders
20 UB HSPU (reg standard) GROUP #4 Conditioning GROUP #4 Conditioning GROUP #3 Conditioning
15 UB TTB
For total working time: *Ideally this work would be performed approximately *Group #3: The goal, if time allows, is to rest roughly 2-
Rest 1:2 four hours after the day’s template. 3 hours between every conditioning piece for today,
4 X 50′ Walking Lunges (front rack) 185/120# including the conditioning from today’s regular template.
Extra 130514: For time:
GROUP #4 Conditioning Rest 1:1 WOD 1-
Row 500m
*Ideally this work would be performed approximately four hours after the day’s template. 9 Burpee MU For time:
20 Push Press @ 115/75#
3 rounds for time of: Row 500m “Jackie”
7 Burpee MU
4 Rope Climbs 15′ 15 Push Press @ 115/75# Row 1k
12 Push Press 115/75# Row 500m 50 Thrusters 45#
16 GHD Sit-ups 5 Burpee MU 30 Pullups
10 Push Press @ 115/75#
WOD 2-

30 Burpee Muscle-Ups for time.

*Notes: 7:00 cap.

GROUP #4 Conditioning

Row 3X1K – rest 1:1

May 20 2013 May 21 2013 May 22 2013 May 23 2013 May 24 2013 May 25 2013
WOD 130520: WOD 130521: WOD 130522: WOD 130523: WOD 130524: WOD 130525:
*Group #2 will have a completely different template for your
BBGdeload week. It will be listed after the standard daily template.
BBG Rest day (except for Group #1). Strength BBG

BBG 1) Every 30 seconds for 3 minutes: 1) 5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, Group #2 Work – 130523: 1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% 1) 15 minutes to establish a 1RM Snatch.
rest 60 sec. Band Tension – rest exactly 60 seconds.
1) 5X2 Hi-Hang Snatch – heaviest possible, rest 60 sec. 1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80% BBG 2) 15 minutes to establish a 1RM Clean & Jerk.
2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 *Notes: The bar should be loaded with 55% of the 1RM
2a) 5X2 3-Stop Snatch Pulls – heavier than last week, rest*Notes:
60 sec.This
DEMOshould
VIDEO
be completed as a complex. The bar should
sec. DEMO
be lowered
VIDEOto the back rack after the Power Snatch,
1) and
Takethe
12Push
minutes
Presses
to work
should
up tobe
a 80%
performed
Snatchwith
– noa Snatch
Deadlift.
grip. Band tension should equal 25% of 1RM at the Strength
2b) 5X2 Tempo HBBS @ 85% – rest 60 sec. more than 7 total reps. top of the lift. Judging band weight and setup is
2) Every 30 seconds for 3 minutes: 2b) 5X3 Front Squats @ 80% – rest 60 sec. explained in this DEMO VIDEO *Note: Group 3, do not do this portion.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up. 2) Take 12 minutes to work up to a 80% Clean & Jerk –
2 (touch and go) Power Cleans + 1 Push Jerk @ 75% *Notes: Straps should be used for 3-Stop Clean Pulls. no more than 7 total reps. 1b) 7X2 Bench Press – heavier than last week, rest 1X20 HBBS
Conditioning exactly 90 seconds.
Conditioning Conditioning Conditioning Notes: The recommendation is heavier than last week,
4 rounds for total working time of: Notes: Work up to a nearly maximal load by the 4th or but still able to finish all 20 reps. Make sure to hit
For time: For time: 3 rounds for time of: 5th set. Try to increase from last week, and maintain absolute depth with every rep.
Row 500m over the remainder of the sets. All reps must be
25 Thrusters 45# 25 Pistols (alternating) 3 rounds of- Row 20 Calories performed with the hips (ass) in contact with the bench. Conditioning
10 Pull-ups 25 DB Snatches (alternating) 70/50# 15 Burpees
25 Pistols (alternating) Run 200m 8 TTB Skill Compare to 121119
Rest – 1:1, 2:1, 3:1 25 DB Snatches (alternating) 70/50# 3 Rope Climbs 15′
25 Box Jumps 30/24″ 15 minutes alternating ME L-Sit Holds and Max 5 Rope Climbs 15′
*All efforts should be at 100% intensity. 25 C2B Pullups -then- Distance Handstand Walks (one attempt). 10 Wall Balls 20/14#
25 Box Jumps 30/24″ 4 Rope Climbs 15′
Midline 25 C2B Pullups 100′ Walking Lunges 185/115# *Notes: spend roughly 1:30 alternating between each 15 Wall Balls 20/14#
movement. 3 Rope Climbs 15′
1a) 3X10 Reverse Hypers – very heavy rest 45 sec. Group #2 Work – 130521: -then- 20 Wall Balls 20/14#
1b) 3XME TTB – rest 45 sec. Conditioning (2 parts) 2 Rope Climbs 15′
BBG 3 rounds of- 25 Wall Balls 20/14#
Group #2 Work – 130520: Part 1- 1 Rope Climbs 15′
1) Every 30 seconds for 3 minutes: Run 200m 30 Wall Balls 20/14#
BBG 3 Rope Climbs 15′ 7 minute AMRAP of:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70% For time.
1) 7X1 Hang Snatch – work up to 80% but no higher, rest 60 sec. *Notes: This is one continuous piece with no break 7 Hang Power Cleans 185/120#
*Notes: This should be completed as a complex. The bar should
between bethe
lowered
elements.
to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch 30 Split
grip. Jumps *Rest 2 minutes, then (Group 3, do not do this portion)
2) 3X5 HBBS @ 65% – rest 2:00 …
2) Every 30 seconds for 3 minutes: Strength/Midline *Notes: Part 2 should be done separately if time allows.
Conditioning Also, if you are able, the preference is for it to be 3 minute AMRAP of:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70% 1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. performed on a track to allow for exact measurement.
1) 3 rounds for total working time of: 1b) 3X10 Reverse Hypers – heavy, rest 45 sec. Bar Muscle-Ups
Conditioning Part 2-
Row 500m Group #2 Work – 130522: Extra 130525:
5 Burpee Muscle-Ups 3 rounds for total working time of: 4X400m Run – rest 1:1 in between all, all repeats *Rest approximately 30 minutes before starting.
Rest day. should be at 100% effort.
Rest 1:1 – all efforts should be 100% 50 Double-Unders GROUP #4 Conditioning
20 UB HSPU (reg standard) Extra 130522: <hr />
2) 4 rounds for time of: 15 UB TTB GROUP #3 Conditioning *Group #4: The goal, if time allows, is to rest roughly 2-
Extra 130524: 3 hours between every conditioning piece for today,
10 DB Snatches (alternating) 70/50# Rest 1:2 3 rounds for time of: *Note: Group 4 will have two extra pieces for Saturday. including the conditioning from today’s regular template.

Rest 1:1 – note exact intervals and fatigue level after the final set of 10. 30 HSPU (regionals standard) WOD 1-
20 TTB
10 Push Jerks 185/110# (use an axle if you have one) For time:

GROUP #4 Conditioning “Jackie”

21-15-9 of: Row 1k

50 Thrusters 45#
Deadlifts 315/205# 30 Pullups
Box Jumps 30/24″
WOD 2-
For time.
30 Burpee Muscle-Ups for time.

*Notes: 7:00 cap.

May 27 2013 May 28 2013 May 29 2013 May 30 2013 May 31 2013 June 1 2013
WOD 130527: WOD 130528: WOD 130529: WOD 130530: WOD 130531: WOD 130601:
*Group #3 will have a completely different template for your
BBGdeload week. It will be listed after the standard daily template.
BBG Rest day. Strength BBG

BBG 1) Every 40 seconds for 4 minutes: 1) 10X1 Hi-Hang Clean + 1 Jerk – heaviest possible, Group #3 Work – 130530: 1a) 7X3 Banded Deadlifts @ 60% Bar Weight + 25% 1) 20 minutes to establish a 1RM Snatch.
rest 60 sec. Band Tension – rest exactly 60 seconds.
1) 10X1 Hi-Hang Snatch – heaviest possible, rest 60 sec. 1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70% BBG 2) 20 minutes to establish a 1RM Clean & Jerk.
2a) 5X2 3-Stop Clean Pulls – heavier than last week, *Notes: The bar should be loaded with 60% of the 1RM
2a) 5X2 3-Stop Snatch Pulls – heavier than last week, rest2)60
Every
sec. 40
DEMO
seconds
VIDEO
for 4 minutes: rest 60 sec. DEMO VIDEO 1) Take 12 minutes to work up to a 80% Snatch – no Deadlift. Band tension should equal 25% of 1RM at the Strength
2b) 5X5 Tempo HBBS @ 70% – rest 60 sec. 2b) 5X5 Front Squats @ 70% – rest 60 sec. more than 7 total reps. top of the lift. Judging band weight and setup is
1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70% explained in this DEMO VIDEO *Note: Group 4, do not do this portion.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up. *Notes: Straps should be used for 3-Stop Clean Pulls. 2) Take 12 minutes to work up to a 80% Clean & Jerk –
*Notes: These should both be completed as a complex, without dropping the bar between movements. no more than 7 total reps. 1b) 7X2 Bench Press – heavier than last week, rest 1X20 HBBS @ 90% of 130525
Conditioning Conditioning exactly 90 seconds.
Conditioning Conditioning *Notes: The goal is to finish all 20 reps with no slowing
4 rounds for total working time of: Row 1k Notes: Work up to a nearly maximal load by the 4th or of pace and no pause/rest. Try to complete the set as
For time: 30 Muscle-Ups (Group #4 sub 20 Burpee Muscle-Ups) 3 rounds for time of: 5th set. Try to increase from last week, and maintain quickly as possible.
100m Shuttle Sprint (20m sections) Row 1k over the remainder of the sets. All reps must be
20 KBS 32/24kg 20 Burpee Over-the-Box Jumps 20″ Row 20 Calories performed with the hips (ass) in contact with the bench. Conditioning (Group #4 also)
20 BB Reverse Lunges (alternating – front rack) 95/65# DEMO
40 TTB VIDEO Strength/Midline 15 Burpees
20 Burpee Over-the-Box Jumps 20″ 8 TTB Skill 4 rounds for time of:
Rest – 2:1 40 Row for Calories 1a) 3X15 Weighted GH Raise – medium/heavy, rest 45
20 Burpee Over-the-Box Jumps 20″ sec. 15 minutes alternating 2-3 Strict Muscle-Ups and Max 2 Rope Climbs 15′
*All efforts should be at 100% intensity. 40 C2B Pullups 1b) 3X15 Reverse Hypers – medium/heavy, rest 45 Free-Standing Handstand Holds (non-walking). 100′ Sprint
20 Burpee Over-the-Box Jumps 20″ sec. 4 Cleans 225/135#
Midline *Notes: If you do not have Strict MU, spend the time 100′ Sprint
Group #3 Work – 130528: Group #3 Work – 130529: practicing a banded version, but make them as slow
1a) 3X20 Reverse Hypers – medium, rest 45 sec. and controlled as possible. If you cannot hold a
1b) 3XME L-Sit Hold – rest 45 sec. BBG Rest day. handstand, spend the time practicing position with nose
and toes against a wall.
Group #3 Work – 130527: 1) Every 30 seconds for 3 minutes: Extra 130529:
GROUP #4 Conditioning Conditioning (2 parts)
BBG 1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70%
3 rounds for time of: Part 1-
1) 7X1 Hang Snatch – work up to 80% but no higher, rest *Notes:
60 sec. This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
30 HSPU (regionals standard) 10 minute AMRAP of:
2) 3X5 HBBS @ 65% – rest 2:00 2) Every 30 seconds for 3 minutes: 20 TTB
10 Push Jerks 185/110# (use an axle if you have one) 5 Heaving Snatch Balances @ 80%
Conditioning 2 (touch and go) Power Cleans + 1 Push Jerk @ 70% 10 Pullups
15 Wall Balls 20/14#
1) 3 rounds for total working time of: Conditioning
*Notes: Part 2 should be done separately if time allows.
Row 500m 3 rounds for total working time of: Also, if you are able, the preference is for it to be
5 Burpee Muscle-Ups performed on a track to allow for exact measurement.
50 Double-Unders
Rest 1:1 – all efforts should be 100% 20 UB HSPU (reg standard) Part 2-
15 UB TTB
4X400m Run – rest 1:3, 1:2, 1:1, all efforts should be at
Rest 1:3 100%
June 3 2013 June 4 2013 June 5 2013 June 6 2013 June 7 2013 June 8 2013
WOD 130603: WOD 130604: WOD 130605: WOD 130606: WOD 130607: WOD 130608:
BBG BBG BBG Rest day. Strength Testing – Day 1
BBG
7X1 Snatch up to 80% – rest as needed, no higher than 80%
7X1 Clean and Jerk up to 80% – rest as needed, no higher
1)than
12 minutes
80% to establish a 1RM Power Snatch. Group #6 Work – 130606: 5X3 HBBS @ 65% – rest 90 sec.
1) 20 minutes to establish a 1RM Snatch.
Conditioning Conditioning 2) 12 minutes to establish a 1RM Power Clean & Push BBG *Notes: Down and up quick, no pause. Make sure to hit
Jerk. absolute full depth. 2) 20 minutes to establish a 1RM Clean & Jerk.
12 minute AMRAP of: Run 5k 1) Take 12 minutes to work up to a 80% Snatch – no
Conditioning more than 7 total reps. Conditioning Conditioning
7 Power Clean & Jerks @ 155/105# Group #4 Work – 130604:
14 Front Squats @ 155/105# 3 rounds for time of: 2) Take 12 minutes to work up to a 80% Clean & Jerk – 4 rounds for total working time: “Isabel”
Run 200m BBG no more than 7 total reps.
5 Muscle-Ups Row 500m 30 Snatches for time @ 135/95#
1) Every 30 seconds for 3 minutes: 20 KB Snatch + OH Lunge 24/16kg (10L/10R) DEMO Conditioning 12 HSPU (regionals standard)
VIDEO 12 Pullups *Notes: Power, Split, Squat, and any form of Diamond
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70% 40 Double-Unders 3 rounds for time of: Dave monkey humping is acceptable. Just don’t video it
Rest 1:1 if you use the latter.
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch,
Rowand20the
Calories
Push Presses should be performed with a Snatch grip.
15 Burpees
2) Every 30 seconds for 3 minutes: 8 TTB

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

3 rounds for total working time of:

50 Double-Unders
20 UB HSPU (reg standard)
15 UB TTB

Rest 1:3
June 10 2013 June 11 2013 June 12 2013 June 13 2013 June 14 2013 June 15 2013
WOD 130610: WOD 130611: WOD 130612: WOD 130613: WOD 130614: WOD 130615:
Testing – Day 2 Testing – Day 3 Testing – Day 4 Rest day. Testing – Day 5 Testing – Day 6

1) 12 minutes to establish a 1RM Push Press. EMOM for 5 minutes: 1) EMOM for 5 minutes: 1) 15 minutes to establish a 1RM Jerk (racks may be 1) 10 minutes to establish a 1RM Clean.
used).
2) 2XME Unbroken Muscle-Ups – rest as needed between2 sets
Hang(at
Squat
leastCleans
4:00). @ 70% 2 Snatches (full) @ 80% *Notes: No more than 5 heavy attempts.
2) Row 500m
3) “Helen” Notes: This is meant to provide a warm up for both the legs
Then,
and when
the CNS.
the clock
DO NOThits go
5:00-
above the prescribed weight. Each set should be easy and fast. 2) 15-20 minutes to establish a 1RM Deadlift.
*Rest 20+ minutes.
3 rounds for time of: 1) 20 minutes to establish a 1RM HBBS. 2 minute AMRAP of:
3) “Elizabeth”
Run 400m Notes: The Cleans should provide a good warmup, but you
Snatches
will still need
(full) @
some
80%Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt
21 KBS 24/16kg 21-15-9 of:
12 Pull-ups 2) 150 Burpees for time. *This is the Outlaw Snatch efficiency baseline. Score is
total reps completed in 7 minutes. There are only 2 Power Cleans 135/95#
attempts allowed during the EMOM portion. The goal is Ring Dips
to test consistency of technique and repeatability under
load. Records are 20 for 20 (total of EMOM and For time.
AMRAP) @ 225/155#.

Rest as needed between test 1 and 2.

2) Run 1 Mile
June 17 2013 June 18 2013 June 19 2013 June 20 2013 June 21 2013 June 22 2013
WOD 130617: WOD 130618: WOD 130619: WOD 130620: WOD 130621: WOD 130622:
BBG BBG Strength 1 Rest day. Strength Strength

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible,

5X1rest
3 Position
60-90 seconds
Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest
Smolovpossible,
1/2 – Click
rest
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60-90
for seconds
Smolov Calculator Smolov 1/3 – Click Here for Smolov Calculator Smolov 1/4 – Click Here for Smolov Calculator

Strength Strength HBBS 7X5 @ 75% – rest at least 2 minutes HBBS 8X4 @ 80% – rest at least 2 minutes HBBS 10X3 @ 85% – rest at least 2 minutes

Smolov 1/1 – Click Here for Smolov Calculator 1a) 4X5 Split Press – heaviest possible (absolutely no heaving),
BBG rest 60 sec. DEMO VIDEO Conditioning BBG
1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec. DEMO VIDEO
HBBS 6X6 @ 70% – rest at least 2 minutes 1) 12 minutes to work to a max Snatch for the day, 5 minute KB Snatch Test @ 24/16kg for total reps. 1) 15 minutes to establish a 1RM Snatch.
Conditioning then:
Conditioning *Note: The goal of this test is to perform Snatches for 2) 15 Minutes to establish a 1RM Clean & Jerk.
2 minutes ME Muscle-Ups EMOM for 5 minutes: 1 Snatch @ 90% of today’s max. the entire 5:00 unbroken. You may switch hands at any
15 rounds for total calories of: time, but the final rep count should be evenly split Conditioning
-then- 2) 12 minutes to work to a max Clean & Jerk for the between both arms. These are “Russian style”
30 seconds ME Airdyne or Row for Calories day, then: Snatches, where the KB returns to the hang position 30 Bar Muscle-Ups for time, with a 5 Burpee buy-in
90 seconds Active Recovery (AD or Row) @ 55-65% RPE6 minute AMRAP of: (between the legs) between each rep. If you ask if they EMOM beginning when the clock starts.
EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s have to touch the floor “The Enforcer” will be sent to
*Notes: Airdyne is the preference. During each 90 second50
recovery
Double-Unders
interval try to record the exact same caloric total,
max.
but make sure you allow for a true max effort interval after. Yes, this is a 30 minute piece. your home.
15 Burpees
Strength 2
-then-
1a) 4X5 Weighted Strict Pullups – heaviest possible,
2 minutes ME Muscle-Ups rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up
then 5 sec. count back down, rest 60 sec. (no swing,
start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – heaviest possible, rest 30
sec.

June 24 2013 June 25 2013 June 26 2013 June 27 2013 June 28 2013 June 29 2013
WOD 130624: WOD 130625: WOD 130626: WOD 130627: WOD 130628: WOD 130629:
BBG BBG Strength 1 Rest day. Strength Strength

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible,7X1rest

3 Position
60-90 seconds
Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest
*If last week’s
possible,
squats
rest 60-90
were all
seconds
easy, and you had zero *If last week’s squats were all easy, and you had zero *If last week’s squats were all easy, and you had zero
problem with any reps, you may add between 10 & 20# problem with any reps, you may add between 10 & 20# problem with any reps, you may add between 10 & 20#
Strength Strength this week. If they became difficult in the last few sets, this week. If they became difficult in the last few sets, this week. If they became difficult in the last few sets,
and you experienced some legitimate soreness, you and you experienced some legitimate soreness, you and you experienced some legitimate soreness, you
Smolov 2/1 – Click Here for Smolov Calculator 1a) 4X5 Split Press – heavier than last week (absolutely no
mayheaving),
add between
rest 605sec.
& 10#.
DEMOIf youVIDEO
could not complete all may add between 5 & 10#. If you could not complete all may add between 5 & 10#. If you could not complete all
1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec.sets,DEMO
couldVIDEO
not walk because you were so sore, and you sets, could not walk because you were so sore, and you sets, could not walk because you were so sore, and you
*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week.
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Conditioning
HBBS 6X6 @ 70% Plus – rest at least 2 minutes Smolov 2/2 – Click Here for Smolov Calculator Smolov 2/3 – Click Here for Smolov Calculator Smolov 2/4 – Click Here for Smolov Calculator
3 rounds for total reps of:
Conditioning HBBS 7X5 @ 75% – rest at least 2 minutes HBBS 8X4 @ 80% – rest at least 2 minutes HBBS 10X3 @ 85% – rest at least 2 minutes
1:00 ME Deficit HSPU 4/3″
3 rounds for time of: BBG Conditioning BBG
2:00 AMRAP of:
50 KBS 24/16kg 1) 12 minutes to work to a max Power Snatch for the 12 minute AMRAP of: 1) 15 minutes to establish a 1RM Snatch.
100 Double-Unders 12 TTB day, then:
12 DB Push Press 50/35# 100′ Burpee Broad Jump DEMO VIDEO 2) 15 Minutes to establish a 1RM Clean & Jerk.
EMOM for 5 minutes: 1 Power Snatch @ 90% of today’ 100′ OH Walking Lunges 45/25# (plate)
*Rest 1:00 s max. Conditioning

Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest

2)after
12 minutes
each round.
to work
There
to a ismax
no break
Powerbetween
Clean & the
JerkHSPU
for and the AMRAP. “Diane”
the day, then:
21-15-9 of:
EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of
today’s max. Deadlifts 225/155#
HSPU (regionals standard)
Strength 2

1a) 4XME Strict Pullups – rest 60-90 sec.

1b) 4X10 Strict Tempo GH Raise – fast on the way up
then 5 sec. count back down, rest 60 sec. (no swing,
start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 Reverse Hyper – medium/heavy, rest 30 sec.