A Chipper!!!

Warm-up/Skill
5 x 10 Jumping squats with a weight vest
+
5 x 10 push ups with a weight vest



Strength
Muscle-up progression
3 x 10 supine ring rows with feet on a box  (staying as planked/stiff as possible)
+
3 x max rep strict pull-ups
+
Lesson 1 (Click Me)
+
Lesson 2 (Click Me)
+
Lesson 3 (Click Me)
+
Lesson 4 (Click Me)

or

If you have muscle ups...

30 Muscle ups for time
NOTE: The muscle ups must be accomplished one at a time. After each muscle up you must come off the rings.



WOD
For time;
3- Wall walks
6- Box jumps @ 30" for men and women
9- Chest to bar
12- Ring dips
15- GHD sit-ups/ or Toes to bar
18- Burpees
21- KB swings 70/55#
50- Lateral jumps
21- KB swings 70/55#
18- Burpees
15- GHD sit-ups/ or Toes to bar
12- Ring dips
9- Chest to bar
6- Box jumps
3- Wall walks

Thrust Her!!!

Warm-up/Skill
Work minimum 10 min on hand stand walk
+
Accumulate 3 min of l-sit


Strength
EMOTM
3 Squat Cleans
+
3 Push press

Mens weight   Speed=135  /  Power=155
Womens weight   Speed=95  /  Power=115



WOD
9 Min AMRAP
3- thrusters    Mens Speed=135  /  Power=155   Womens  Speed=95  /  Power=115
30- double unders
3- box jumps  @ 40/30"

Rest or Make-up

Rest or Make-up

10/10 Bear

Warm-up/Skill
30 HSPU for time
any way possible
+
2 x 1min of max rep air squats

Strength
Press Complex
5 sets of the following complex
1 strict press + 2 push press + 3 push jerks
Increasing in weight



WOD
3 rounds of
3 reps of Bear Complex    (Mens Speed=95# / Power=135# --- Womens S=65# / P=95#)
10 pull-ups
10 ring dips

NOTE: 1 rep of Bear Complex =
1 power clean
+
1 front squat
+
1 push press (from front rack to back squat position)
+
1 back squat
+
1 push press (from back to front)

-All 3 reps must be completed with out dropping the bar

Box Squats

Warm-up/Skill
EMOTM
12-15 Burpees
Minimum 5 minutes
Maximum 8 minutes


Strength
Box Squat
10-8-6-4-4-4



WOD
4 rounds for time
15 walking lunges holding weight over head
30 double unders
15 weighted sit-ups  (same weight as lunges)

Lift & run

Warm-up/Skill
In as few sets as possible
25 Strict pull-ups
25 Strict HSPU


Strength
Dead Lift
10-8-6-4-4-4 Increasing in weight

WOD
For time;
50- push ups
50- sit-ups
800m
25- body weight dead lifts
25- burpees
800m
50- push ups
50- sit-ups

11.4

Warm-up
4 rounds of
30 secs burpee box jumps/ 30 secs rest
+
8 x 25m sprint



Strength
Front Squat (hold 3 secs at bottom)
3-3-3-3-3  (increase weight)


WOD
10 Min AMRAP
60- Bar facing burpees
30- Over head squats  @ 120/ 80#
10- Muscle ups

Rest or Make-up

Rest day or make up day

11.1

Warm-up
100 Bar only over head squats in as few sets as possible
45/33#
+
6 x 3 strict pull ups


Strength
Hang squat snatch
3-3-3-3-3 (increasing in weight)


WOD
10 Min AMRAP
30- Double unders
15- Power Snatch's    Men's S=75  P=95#  /  Woman's  S=55  P=65#

Push/Pull

Warm-up/Skill
Tabata abs of your choice - 8 rounds
+
Tabata Double unders ( your score will be your lowest number of double unders in a round )


Strength
Bench
3 x 10 @ 60-65-70%
or
If you dont know you max find your Max

WOD
4 Rounds for time of
250m Row
10- DB Renegade row  (Push up + left pull + right pull = 1)
15- HR Push-ups




Optional
X2WOD
Endurance
For time;
800m run
rest 1 min
1 mile run
rest 2 min
800m run

Thats not Cindy!!!

Warm-up/Skill
3 x 10 Pistols (from 12in box if needed) [10 each leg]
+
5 x 5 HSPU (using minimal modification)

NOTE: If you have to scale back, scale back when you need it and not from the beginning.



Strength
Speed
1 Min Max rep thrusters
Men 75#  /  Women 55#
Rest 3 Min

1 Min max rep thrusters
Men 95#  /  Women 65#
Rest 3 Min

1 Min Max rep thrusters
Men 115#  /  Women 75#
Rest 3 Min

1 Min Max rep thrusters
Men 135#  /  Women 95#
Rest 3 Min

Power
Max rep unbroken thrusters
Men @ 95-115-135-155#
Women @ 65-75-95-105#

NOTES:
-These "Power" sets are not for time. 
-Also you can rest only in the rack position
-Once the bar hits the ground that set is over
-Coming from the bottom of the front squat to the top of the press should be one fluid motion. Not a front squat & Jerk



WOD
13min AMRAP
5- Burpees
10- Toes to bar
15- Jumping squats

Run or rest

Do a 5k for time

or rest

Woooooooo SQUATS

Warm-up/Skill
Find max height box jump


Strength
Over head squat
5-5-5 increasing in weight
+
Back squat (no pause)
5 x 5
NOTE: The weight on these squats should be one so that the squats can be rapid.  So no pause.  Fast but make sure you are getting full range.



WOD
3 rounds for time of;
30- double unders
15- toes to bar
10- front squats @ Mens S=95 / P=115#      Women's S=65 / P=85#






OPTIONAL   X2aDAY
Endurance
4 x 800m rest 3 min in between
Each 800m for time

Just another Thursday...

Warm-up/Skill
10 minutes of pull-up work
Work on kipping or butterfly
+
5 sets of max rep strict pull-ups



Strength
Push Press
3-3-2-2-2  increasing in weight
+
Split Jerk
1-1-1-1  increasing in weight


WOD
9 min AMRAP of;
3- Clean and Jerks @ Mens S=135 / P=155#      Women's S=95 / P=110#
6- ring dips
9- Goblet squats @ Mens 55# / Women's 35#








OPTIONAL---X2aDAY
Endurance
800m warm-up

4 x 400m
1 min rest in between rounds
 than

800m for time

REST or MAKE-UP

REST or Make-up day

Faster

Today we are starting a small cycle (3-5 weeks) to focus on speed.  You can still work on your strength just add some weight to your lifts.  I'll explain further when we get there.  (S=speed  P=Power)

Warm-up/Skill
3 x 15 Jumping squats
+
3 x 50 double unders ( each set of 50 for time)



Strength
EMOTM (Every minute on the minute)
10 Min.
1 squat clean + 1 front squat + 1 thruster   (do bar drop until after the thruster)
Men S=115 / P=135#    Women S=75 / P=95#

NOTE: These should be actual squat cleans, not a power clean than a front squat.  If you can not do them Rx, lighten the weight so that you can do a full squat clean.



WOD
4 Rounds for time of
10- wall balls @ 20/16#
9- box jumps @ 24/20"
8- push press @ Mens S=95 / P=115#    Women's S=65 / P= 85#

Lite day...

Warm-up/Skill
200 double unders in as few sets as possible (not for time)
NOTE: Every time the rope stops there is a 4 burpee penalty



Strength
Squat of your choice
5-5-5-3-3-3  increasing in weight


WOD
4 rounds for time
200m run
20 push-ups
30 sit-ups
40 squats