CF HYBRID WEIGHTLIFTING May 02-08, 2016.

MONDAY MAY 02/16

Motorhead - week 06

WOD

Level 3 - Sport

AM WOD

>>>Pre-Class

A. Complete each round as fast as you can - every 90sec.

- 5 HSPU’s

- 5 T2B

- 5 burpees

**Focus on smooth transitions and perfect reps on each set.

**LV3 Only

>>>In class

A. Front squat EMOM @ 60%

B. “Handicap”

Complete every 2min x 8 rounds

- 10 DB hang cleans

- 10 DB push press (unbroken)

- 30 DU’s

**DB load 35/60#

PM WOD

A. Snatch max effort

B. Max effort Clean and Jerk

- use a warm-up plan and test your plan to ensure that it works for you.  You need to set an opener (like at comps and use all percentages off this number)

Level 2 - Fitness

A. Snatch max effort

B. Max effort Clean and Jerk

- use a warm-up plan and test your plan to ensure that it works for you.  You need to set an opener (like at comps and use all percentages off this number)

>>>In class

C. Front squat EMOM @ 60%

D. “Handicap”

Complete every 2min x 8 rounds

- 10 DB hang cleans

- 10 DB push press (unbroken)

- 30 DU’s

**DB load 35/60#

Level 1 - Health

A. Snatch max effort

B. Max effort Clean and Jerk

- use a warm-up plan and test your plan to ensure that it works for you.  You need to set an opener (like at comps and use all percentages off this number)

TUESDAY MAY 03/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 4 rounds NOT for time - rest as needed between sets;

- 6 tire flips @ moderate load

- 20 sledge hammer swings

>>>In Class

A. “Filthy Fifty”

Complete for time;

- 50 box jumps @ 20/24”

- 50 jumping pull-ups

- 50 KBS @ 16/24kg

- 50 walking lunges

- 50 K2E

- 50 Push press @ 35/45#

- 50 35/45# good mornings

- 50 wall ball @ 14/20#

- 50 burpees

- 50 DU’s

**time cap 35min

>>>Post Class

A. Complete 4 rounds

- 30sec T2B

- Rest 60sec

- 30sec GHD sit-ups (moderate pace)

- Rest 60sec

Level 1 - Health (optional)

A. “Filthy Fifty”

Complete for time;

- 50 box jumps @ 12/18”

- 50 jumping pull-ups

- 50 KBS @ 12/16kg

- 50 walking lunges

- 50 K2E

- 50 Push press @ 35/45#

- 50 35/45# good mornings

- 50 wall ball @ 10/16#

- 50 burpees

- 50 DU’s

**time cap 35min

**Scale to 40-30 reps as if needed.

WEDNESDAY MAY 04/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

- Rest Day (Full Rest - Mobility, stretch, and foam roll)

Level 1 - Health (optional)

A. Rope climbs - practice and play

B. Rope climbs x 6 or 12 lying variations

C. “Bic”

Complete 3 rounds of;

- 6 gym length sprints

- 8 box jump overs @ 18/24”

Then, complete 2 rounds of;

- 8 gym length sprints

- 14 wall balls @ 14/20#

Then complete 1 rounds of;

- 12 gym length sprints

- 20 DB burpees

THURSDAY MAY 05/16

Motorhead - week 06

WOD

Level 3 - Sport

AM WOD

>>>Pre-Class

A. Complete 4 rounds NOT for time;

- Row 300m max effort - rest 30sec

- Bar MU’s unbroken - reps to near failure - rest as needed

**LV3 only

>>>In Class

A. Deadlift 2(85%x3), 2(87.5%x1) 2(65%x7)

B. “20%”

Complete 3 rounds;

- 10 deadlift @ 95/135#

- 10 push-ups

Rest 2 min

Complete 3 rounds;

- 8 power cleans @ 95/135#

- 8 pull-ups

Rest 2 min - repeat.

PM WOD

A. Power snatch 3(60-65-70%x3)

B. Power clean 3(60-65-70%x3)

C. Back squats 2(80%x3), 2(82.5%x2), 85%x1

Level 2 - Fitness

A. Power snatch 2(60-65-70%x3)

B. Power clean 2(60-65-70%x3)

C. Back squats 2(80%x3), 2(82.5%x2), 85%x1

>>>In Class

A. Deadlift 2(85%x3), 2(87.5%x1) 2(65%x7)

B. “20%”

Complete 3 rounds;

- 10 deadlift @ 95/135#

- 10 push-ups

Rest 2 min

Complete 3 rounds;

- 8 power cleans @ 95/135#

- 8 pull-ups

Rest 2 min - repeat.

Level 1 - Health

A. Power snatch 3(60-65-70%x3)

B. Power clean 3(60-65-70%x3)

C. Back squats 2(80%x3), 2(82.5%x2), 85%x1

FRIDAY MAY 06/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete EMOM - alternating each minute.

- 10-20’ HS walk

- 6-8 Double KB snatches

**T2W do not do this please.

>>>In Class

A. Bench press - work to max effort in 20min.

**Coaches - provide me with some max effort videos.

B. “Calculator”

Complete in partners - every 2 min x 10 rounds.

- 8 24/32kg Russian KBS

- 4 burpees (speed)

- 4 gym length sprints

- tag partner and they repeat.

**focus on speed and max effort work.

Level 1 - Health (optional)

A. Bench press - work to max effort in 20min.

**Coaches - provide me with some max effort videos.

B. “Calculator”

Complete in partners - every 2 min x 10 rounds.

- 8 16/24kg Russian KBS

- 4 burpees (speed)

- 4 gym length sprints

- tag partner and they repeat.

**focus on speed and max effort work.

SATURDAY MAY 07/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

A. Snatch - build freely to 90% in singles

B. Clean and Jerk - build freely to 90% in singles

D. Clean pull 2(100%x)

>>>In Class

A. Back squat 3(80%x3), 70%x8

B. “Cindy Parts”

Complete 5 min AMRAP of;

- 5 pull-ups

- 10 parallel bar dips

- 15 squats

Rest 2min

Complete 5 min AMRAP of;

- 5 ring rows

- 10 push-ups

- 15 lunges

Level 1 - Health

A. Snatch - build freely to 90% in singles

B. Clean and Jerk - build freely to 90% in singles

C. Back squat 3(80%x3), 70%x8

D. Clean pull 2(100%x)

E. Snatch deadlift 3(110%x1)

SUNDAY MAY 08/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

- Active Recovery (go for a hike, swim, bike ride, run, walk, paddle board, kayak, yoga, foam roll, stretch, etc. - do so at low intensity only - this is a recovery session)

Level 1 - Health (optional)

A. HS practice - coach will cover walk-ups, HS kick-ups, and HS position

B. HS work - choose;

- HSPU EMOM for 10 min (choose logical reps)

- Wall walk-ups 1-2 EMOM

- HS KICK-up and hold - EMOM

C. “OD-220”

Complete 5 rounds for time of;

- 15 d-ball slams

- 15 sit-ups

- 15 Calorie row