Monday Week#6 Speed

Warm up  & Skill

Snatch technique

WOD

15 minute EMOTM

1 high hang snatch

1 snatch from knees
1 snatch from floor

Sunday motivation!

Saturday 14.5

WORKOUT 14.5

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Equipment
• Barbell
• Plates to load to the appropriate weight for your division

* If you do not use standard size bumper plates on the barbell you will also need:
• A 9.5-inch high target to jump over on the burpees

** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Friday Week#5 Volume

Warm up & Skill

Row technique

5x 
20:40 row intervals

WOD

3x

1K repeats
Rest 2 minutes after each effort

Thursday Week#5 Volume

Warm up & Skill

Power clean technique

WOD

12 minute AMRAP

HSPU 3-6-9-12-15-18-21-24…

Power cleans (w/95 m/135) 3-6-9-12-15-18-21-24…

CFE

Warm up

100 double unders

2 mile run

WOD

12 minute AMRAP

7 HSPU
7 power cleans

Wednesday Week#5 Volume

Warm up

OHS with pause

Dynamic walk

GHD back ext with leg curl

GHD sit up

Push up complex

Skill

Back squat

WOD

For time:

15 muscle ups

30 body weight back squats

60 burpees
*20 minute time cap*

Tuesday Week#5 Volume

Partner warm up

2 minute double unders

30m partner carry

Partner plank push ups

Partner plank lateral jumps

10m wheel barrow

Skill

Stone G2S

WOD

15 minute AMRAP

200m run

7 stone G2S

CFE

Warm up

500m row

5x

30:30 row intervals

500m row

WOD

15 minute AMRAP

400m run
7 stone G2S

Monday Week#5 Volume

Warm up 

400m run

Lunge complex (Sampson/ Spiderman/ high hips)

OHS with pause

Strict ring dips

Strict TTB

GHD back ext with leg curl

Skill

Movement standards

WOD

“Angie”

100 pull ups

100 push ups

100 sit ups
100 air squats

What you got Sunday!

Saturday 14.4

WORKOUT 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1...Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• An indoor rower with a monitor that measures calories
• Pull-up bar
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at the specified height
• Barbell
• Plates to load to the appropriate weight for your division
• A set of gymnastic rings hung so you can successfully perform a muscle-up

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg ball and 61-kg clean for the Men, 6-kg ball and 43-kg clean for the Women, 9-kg ball and 52-kg clean for the Masters Men, 4-kg ball and 29-kg clean for the Masters Women.

Video Submission Standards

Click here to see an example of a valid video submission.

Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, the barbell and the plates so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the movements from the side so it is clear that: 60 calories are rowed, the feet can be seen behind the plane of the bar at the bottom, and in contact with the bar at the top of the toes-to-bars, proper depth and height is being reached on the wall-ball shots, elbows are in front of the bar while standing tall with the barbell on the clean, and that lockout is shown at the bottom and top of the muscle-up.

Depending on the layout of your gym, the other person in the frame may need to move the camera during the workout so it is clear all standards are being met for each movement. This includes being able to clearly see the monitor of the rower set to zero at the start and at least 60 calories prior to moving to the toes-to-bars.

Friday Week#4 Loading

Warm up  & Skill

C & J

WOD

Clean and Jerk

3-3-2-2-1-1

Thursday Week#4 Loading

Warm up

5x

30:30 row intervals

Skill

Weighted dips

WOD

For time:

10 calorie row

5 weighted dips

20 calorie row

5 weighted dips

30 calorie row

5 weighted dips

CFE

Warm up

2 mile run

WOD

15 minute AMRAP

12 calorie row
5 weighted dips