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

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

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

Rest 2 minutes then:

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

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

OR:

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

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

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

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

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

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

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

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

Accessory:
Close Grip Bench Press- 3x12

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

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

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

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

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

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

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

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

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Friday, 4/17/2015
Double unders, back squats and clean pulls
Reps Day:
Dead Lift- Work up to 1x8 @ 70%
***As far as warming up to the work set goes, this is the format to follow:
10x @ 40%
8x @ 50%
5x @ 60%

WOD:
Three rounds for time of:
30x Double Unders
8x Back Squat (50% of 1RM Back Squat)
8x Clean Pull (50% of 1RM Clean)

Post WOD:
Two to three sets of:
10x Glute Ham Raise
10x Barbell Rollout 
<- Happy Birthday, Joel!
"Some things have to be believed to be seen." - Ralph Hodgson
One Sport Athletes

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Thursday, 4/16/2015
Running, Muscle-ups (or CTB), Wall-ball sit-ups
Oly:
Clean
In 10 minutes or less establish a heavy single for the day. 
***This is not meant to be a PR setting day or a time to establish a new 1RM.*** 

Then:
EMOTM for 7 minutes of:
1x Power Clean  + 1x Hang Squat Clean (70% of today's heavy single) 

Skill:
Spend no more than 7 min. working on:
Muscle Ups/ Progressions

WOD:
Four rounds for time of:
Run 2 laps
6x Muscle Ups or C2B Pull Ups
8x Wall Ball Sit Ups
<- Tyler gets some handstand work in as part of his skill development phase on Tuesday.
"Thoughout your life people make you mad, disrespect you and treat you bad. Let God deal with the things they do because hate in your heart will consume you too." - Will Smith
The Best Kindergarten You've Ever Seen

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Wednesday, 4/15/2015
Partner WOD
Explosive Day:
Press- 8x3 @ 60% Rest 60 sec. between sets
***The purpose of explosive day is to move the bar as fast as possible. This does not mean it should turn into a push press/ jerk.***

WOD:
Three rounds for time of:
***2-player WOD, 1 male/1 female
Each athlete must complete the movement before advancing to next station. Each athlete must complete three rounds.***
5x Ring Rows
7x Box Jumps (24/20")
9x Knees to Elbows
60' Bear Crawl
<-Josh gets in one of final workouts before the Wisconsin Open this weekend.
“The years teach much which the days never knew.” – Ralph Waldo Emerson
Old School Lives On – A 1985 Reminder

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Tuesday, 4/14/2015
Power snatches, pull-ups, push-ups and air squats
Oly:
Snatch
In 15 minutes or less establish a heavy single for the day. 

***This is not meant to be a PR setting day or a time to establish a new 1RM.*** 

Skill:
Spend 7 min. working on:
Double Unders 
Handstand Holds

WOD:
AMRAP in 15 minutes of:
3x Power Snatch (70% of today's heavy single)
3x Pull Ups
6x Push Ups
9x Air Squats
<- Dan and Paru on heavy squat day.
"There is only one thing that makes a dream impossible to achieve: the fear of failure.”  ― Paulo Coelho, The Alchemist
Coconut Sugar: A Healthy and Sustainable Sweetener

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Monday, 4/13/2015
Squats, more squats, Lunges, good mornings and rollouts
Heavy Day:
Back Squat- 5x2 @ 80% Rest 90 sec. between sets 
***Remember that you are basing the above %'s off of 95% of your 1RM***

Accessory:
Front Squat- 2x20 unbroken (AHAP)

Then:
Three rounds of:
8x each Stationary Lunges
8x Good Morning 
10x Barbell Rollout

***Today's lifting will take the focus of the class. This will only be the case 1 day per week, and will not always be Monday.***
<- Jessica gets some monkey bar action in while away from the gym!
"You can't connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something - your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life." - Steve Jobs
10 Short Daily Drills to Combat Back Pain

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Saturday, 4/11/2015
Shuttle springs, Sumo deadlift high pulls and walking lunges
SWOD:
Make Up Day

DWOD:
Four sets for total working time of:
100yd Shuttle Sprint (20yd sections)
12x SDHP (95/65#)
6x each BB Walking Lunges (front or back rack) (95/65#)

***Rest 60 sec. between sets- I understand that people are going to finish sets at different times so just set a continuously running clock and when someone finishes a round they will rest 60 seconds on their own and then go again. Their total working time would be however long it took them to finish all four sets minus the three minutes rest.***

<- Happy Birthday, Pete!
“What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn’t think I could lift another ounce of weight. What I learned is that we are always stronger than we know.” – Arnold Schwarzenegger
Using a Fever Bath to Hasten Healing

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