“Diane“

21-15-9Deadlift (225/175lbs)
Handstand Push-ups

Notes: Goodluck. Modify or sub the handstands if you can’t do a max set of 8-10 of these.

1 Round of:

5 Intervals of:
30s Kettlebell Swings (55/35 – To Chest)
30s Rest

5 Intervals of:
30s Wallballs (20/14)
30s Rest

Then:

5 Rounds of:
5 Goblet Squats (25% bodyweight)
5 Box Jumps
*Rest 60-90s inbetween rounds.

Notes: Don’t kill this workout. Keep a good pace but do not consider it absolute sprint work. For the second part, it is not meant to be overly difficult. The goblet squat weight should be just enough to help keep your torso erect but shouldn’t be overly difficult to complete the 5 squats. The box jumps are meant to be done explosively and fluidly. Try to catch the jumps in a 1/2 or full squat. Pick a height that is about 70% of your 1 rep max. If you don’t know your highest box-jump pick a height you are confident with.

What are we looking for in regards to the picture of the day (all comments in regards to my beauty aside)? What do we want the line to intersect to show a solid receiving position? Also, can you see the flaw in my positioning?

6 Rounds of:
3 High Hang Pulls
1 Clean
2 Jerks

*Rest approximately 120s inbetween rounds
**Start weight at around 70% best Jerk or Clean (Whatever is heavier) and progress with each successful round

If you are not comfortable with olympic movements perform:

6 Rounds:
10 Kettlebell Swings (Chest Level)
10 Kettlebell Swings (Full Extension)
6 Box Jumps as fast as you can.

*Rest 1 Minute after each round

Notes: Please see January 5th for notes on how this went previously. Today you can progress it to any weight that feels comfortable.

2000m Row

Then:

3 Rounds of:
10 Ab Wheel Roll-outs
10 Wide Grip Pull-ups

Notes: You can rest inbetween the two sections of the training. The second half is not meant to be done for time. Think of it as assistance work and pay attention to form and the integrity of the movement. Take a look at the link for an example of the AB wheel Roll-out from Crossfit Football: Evil Wheels.

“Nate“

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55 – Full Extension)

Notes: This week is a testing week. We will have 3 main workouts and two conditioning/mobility sessions on Tuesday/Thursday.

This is pretty much the structure of the programming moving forward. 4-5 weeks of training and then followed by a testing week.

8 Rounds of Tabata Row (20s on 10s off):

Immediately follow it with:

3 Rounds of:
1 Rope Climb
30s L-seat Hold
10 1 Arm KB Snatches (35/55lb: 10 each arm)

Notes: Click on both of the hyperlinks to look at demonstrations of the snatch and L-Seat. The L-Seat link has progressions for the movement. You don’t need to perform the movement on dip bars. You could do them with rings (hardest), from a pull-up hang (harder), or with your two hands planted on boxes with space inbetween them.

2-4-6-8-6-4-2
Dumbbell Floor Press (25% body weight)
Goblet Squat (Loaded w/dumbbell – approx 50% bodyweight)

Then:

Mobility WOD of your choice – http://www.mobilitywod.com/

6 Rounds of:
1 Hang Pulls
1 Clean
2 Front Squat
1 Jerk

*Rest approximately 120s inbetween rounds
**Start weight at around 70% best Jerk or Clean (Whatever is heavier) and do not progress over 85% unless you feel very confident.

If you are not comfortable with olympic movements perform:

6 Rounds:
10 Kettlebell Swings (Chest Level)
10 Kettlebell Swings (Full Extension)
6 Box Jumps as fast as you can.

*Rest 1 Minute after each round

Notes: Just like last week take note of your positioning in the barbell complex. This is slightly different than last week so take notice. You want to control each movement and finish the jerk with conviction.

This is the speed and confidence we want. Oh, and he is 19…

2-4-6-8-6-4-2
1 Arm KB Clean & Strict Press
Toes-to-Bar

Then:

2 Rounds of:
4 Tabata Intervals of Thrusters (95lb barbell)
4 Tabata Intervals of Push-ups

*Tabata interval = 20s of work, 10s of rest

Notes: Thanks for all that came out for the Oly Club this past Saturday. Great work for everyone. If you didn’t make it out check out the post from Saturday summarizing the topics discussed. The Power jerk, and work from the hang will be utilized during the next training cycle so make sure to take note.

100 KB Swings (70/55)
50 Inverted Rows
5 Rope Climbs (Sub 25 Neutral Grip Pull-ups or Chin-ups)

After a couple minutes of rest perform:

90s performing a Hollow Rock or Hollow Rock Hold:
Hollow Rock

Notes: For the first part partition the work anyway you want (Ex: 5 rounds of 20 swings, 10 rows, 1 rope climb). I suggest finding a nice way to divide the work to minimize muscle failure.

For the Hollow rock, if you lower back comes off of the ground STOP. If you can not perform a solid 20-30s of the Hollow Rock go for a hold. A hold would be the same positioning as the rocking version but without movement. Press the lower back into the ground by activating your abs and lock the hip in place by squuezing the butt. Keep tight and record how long it gets you to get 90s total of the rock.
Go to gymnasticwod if you want to see more tutorials on the Hollow Rock.