Saturday Rest Day

Rest. Reflect. Plan. Pour out good intentions everywhere.

Breathe with unconditional breath   

the unconditioned air.   

Shun electric wire.   

Communicate slowly. Live   

a three-dimensioned life;   

stay away from screens.   

Stay away from anything   

that obscures the place it is in.   

There are no unsacred places;   

there are only sacred places   

and desecrated places.

from How To Be A Poet by Wendell Berry

Friday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 1x5: Squat Clean

Storm: As Many Rounds as Possible in 20 minutes of:
5: Dips
10: 95# Barbell Muscle-ups (Scale Weight as Needed)
15: 50# Dumbbell Swings (Scale Weight as Needed)
20: Pull-ups

Practice: Pistol Progressions

Thursday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 1,1,1,1,1,1,1: Squat Clean

Storm: 21-15-9
225# Deadlift (Scale weight as needed)
Elevated Push-ups

Practice: Pistol Progressions

Wednesday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 1x20 Squat Clean

Storm: 4 rounds for time of:
5: Burpee Pull-ups
10: 180 Degree Box Jumps
15: 50# Dumbbell Snatch (Alternate RH and LH) (Scale weight as needed)
20: Steps 45# Overhead Walking Lunge (Scale weight as needed)

Practice: Pistol Progressions

Tuesday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 5x3 Squat Clean

Storm: As Many Rounds as Possible in 20 Minutes:
25: Lateral Box Jumps
25: Pull-ups
250: Jump Rope Repetitions

Practice: Pistol Progressions

Monday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 5x5 Squat Clean

Storm: As Many Rounds as Possible in 20 Minutes:
20: Box Jumps
15: Knees to Elbows
10: Pull-ups

Practice: Pistol Progressions

Sunday Active Rest Day

Preparation 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)

Focus: 3, 3, 3, 3, 3: Handstand Push-up Holds (Rest 2 minutes between rounds.)

Recovery: 30 Minutes: Bike, Row, Walk, Slow Run, Slow Parkour Run

Skill: 3 Rounds: Barbell Snatch 15 reps.

Saturday Rest Day

Rest. Rest. Rest. Be peaceful.

Friday WOD

Preparation: 3 rounds of:
15: Pull-ups
5: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 1x5 Front Squat

Storm: Tabata:
Hang Clean 95# (Scale Weight As Needed)
Squat
Deadlift 135# (Scale Weight As Needed)
Push-up

Practice: Forward Roll, Backward Roll

Thursday WOD

Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 1,1,1,1,1,1: Front Squat

Storm: For Time:
100: Push-ups
10: 155# Power Clean (Scale weight)
1000 Meter: Run, Row, Bike, Elliptical (Choose One)

Practice: Forward Roll, Backward Roll

Wednesday WOD

Preparation: 3 rounds of:
10: Pull-ups
15: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 1x20 Front Squat

Storm: As Many Rounds As Possible in 20 minutes of:
30: Box Jumps
20: 115# Push Press (Scale Weight As Needed)
30: Pull-ups

Practice: Forward Roll, Backward Roll

Tuesday WOD

Preparation: 3 rounds of:
10: Pull-ups
15: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 5x3 Front Squat

Storm: Three rounds for time:
400 Meter Run, Row, Bike, Elliptical (Choose one)
21: Box Jumps
30: Jumping Pull-ups

Practice: Forward Roll, Backward Roll

Monday WOD

Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
2: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 5x5 Front Squat

Storm: As Many Rounds as Possible in 20 Minutes:
5: Dips
10: 75# Dumbbell Swings (Scale weight as needed)
15: Push-ups

Practice: Forward Roll, Backward Roll

Sunday Active Rest Day

Preparation 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)

Focus: 3, 3, 3, 3, 3 SOTS Press with barbell (Overhead Press from bottom of squat)

Recovery: 30 Minutes: Bike, Row, Walk, Slow Run, Slow Parkour Run

Skill: 3 Rounds: Barbell Snatch 15 reps.

Saturday Rest Day

Rest well. Eat well. Play.
And love 'em while you've got 'em!

Friday WOD

Preparation: 3 rounds of:
5: Pull-ups
5: Push-ups
2: Dips
25: Sit-ups
2: Samson Stretch

Focus: 1x5 Power Clean

Storm: For Time:
50: 135# Deadlifts (Scale weight as needed)
50: Box Jumps
50: Push-ups
50: 75# Barbell Thrusters (Scale weight as needed)
50: Pull-ups (Jumping as needed)
50: 50# Dumbbell Swings (Scale weight as needed)
50: Dips
50: 50# Dumbbell Squat Cleans, 25 Right Hand, 25 Left Hand, Alternate each rep (Scale weight as needed)

Practice: Handstand Pushup Progressions

Thursday WOD

Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch

Focus: 1,1,1,1,1,1: Power Clean

Storm: Maximum Repetitions; Maximum Height: Maximum Length
Pull-ups
Push-ups
Box Jumps
Long Jumps

Practice: Handstand Pushup Progressions

Wednesday WOD

Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch

Focus: 1x20 Power Clean

Storm: 5 Rounds For Time:
5: Lateral Box Jumps
10: Dumbbell Snatches (5 Right Hand, 5 Left Hand) 50# (Scale Weight)
15: Overhead Squats 105# (Scale Weight)

Practice: Handstand Pushup Progressions

Tuesday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
2: Dips
25: Sit-ups
2: Samson Stretch

Focus: 5x5 Power Clean

Storm: As Many Rounds as Possible in 20 Minutes:
2: Pull-ups, 3 Dips; 2 Pull-ups, 3 Dips
4: Decline Push-ups
8: 75# Dumbbell Swings (scale weight)

Practice: Handstand Pushup Progressions

Monday WOD

Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch

Focus: 5x3 Power Clean

Storm: Five Rounds For Time:
6: Pull-ups
12: Burpee Box Jumps
18: Push Press 95# (scale weight)

Practice: Handstand Pushup Progressions

Sunday Active Rest Day

Preparation 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)

Focus: 3, 3, 3, 3, 3 SOTS Press with barbell (Overhead Press from bottom of squat)

Recovery: 30 Minutes: Bike, Row, Walk, Slow Run, Slow Parkour Run

Skill: 3 Rounds: Barbell Snatch 15 reps.

Saturday Rest Day

Play. Hard. Have fun.  All day. All night.
(Sorry for late post.)

Friday WOD

Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch

Focus: 1x50 Deadlift

Storm: For time:
30: 135# Clean and Jerks (Scale weight as needed)

Practice: Handstand Pushup Progressions

Thursday WOD

Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch

Focus: 5x3 Deadlift

Storm: Four rounds for time of:
5: Long jumps (Aim for 6 feet)
10: Burpee Pull-ups
15: 115# Hang Cleans (Scale weight as needed)
200 meter (Choose one) Run, Row, Bike, Elliptical

Practice: Forward Roll, Backward Roll

Wednesday WOD

Preparation: 3 rounds of:
5: Pull-ups
15: Push-ups
5: Dips
25: Sit-ups
15: Squats
2: Samson Stretch

Focus: 1, 1, 1, 1, 1, 1, 1 Deadlift

Storm: Pull-ups on the minute:
1st minute:  1 Pull-up
2nd minute: 2 Pull-ups
3rd minute: 3 Pull-ups
4th minute: 4 Pull-ups
5th minute: 5 Pull-ups
6th minute: 6 Pull-ups
7th minute: 7 Pull-ups...and so on
You have one minute to complete the required reps

Practice: Handstand Push-up Progressions

Tuesday WOD

Preparation: 3 rounds of:
5: Pull-ups
5: Push-ups
5: Dips
25: Sit-ups
15: Squats
2: Samson Stretch

Focus: 1x20 Deadlift

Storm: As many rounds as possible in 30 minutes of:
5: Dumbbell Swings
10: Pull-ups
15: Push-ups

Practice: Forward Roll; Backward Roll

Monday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch

Focus: 5x5 Deadlift

Storm: For time, 4 rounds of:
25: Knees to Elbows
25: Dumbbell Power Cleans
25: Box Jump

Practice: Handstand Pushup Progressions

Sunday Active Rest Day

Preparation 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)

Focus: 3, 3, 3, 3, 3 Barbell Hang Clean Form Practice

Recovery: 30 Minutes: Bike, Row, Walk, Slow Run, Slow Parkour Run

Skill: 3 Rounds: Pistol Progressions 

Saturday Rest Day

Rest Day. Play today!

Friday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch

Focus: 5x5 Overhead Squat

Storm: As Many Rounds as Possible in 20 Minutes of:
5: Pull-ups
10: Push-ups
15: Squats
or
3 rounds for time of:
400 meter run or row
21: Dumbbell Swings
15: True Push-ups

Practice: Pistol Progressions

Thursday WOD

Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch

Focus: 1, 1, 1, 1, 1, 1, 1, 1, 1: Squat

Storm: For time 3 rounds of:
25: Knees to Elbows
25: Dumbbell Push Press
25: Sit to Box Jump

Practice: Pistol Progressions

Wednesday WOD

Preparation: 3 Rounds of:
10: Push-ups
15: Pull-ups
25: Sit-ups
5: Dips
2: Samson Stretch

Focus: 5x3 Squat

Storm: Perform the Exercises Below for Time:
16: Lateral Hops
32: Dumbbell swings
64: Thrusters (barbell @ 35/75; dumbells 25/40)
128: Steps, Walking Lunge
256: Rope Jumps

Skill: Pistol Progressions

Tuesday WOD

Preparation: 3 rounds of:
10: Push-ups
15: Pull-ups
25: Sit-ups
5: Dips
2: Samson Stretch

Focus: 1x20 Squat

Storm: Do the list below for time:
15: Burpees
25: 225# Deadlifts
50: Pull-ups or dumbbell snatch
75: Box jumps
100: Rope jumps


Skill: Pistol Progressions

Monday WOD

Preparation: 3 rounds of:
15: Pull-ups
15: Push-ups
25: Sit-ups
10: Squats
2: Samson Stretch

Focus: Squat: 5x5

Storm: 3 rounds for repetiton count of:
Squat cleans: 1 minute
Jump rope: 1 minute
Deadlifts: 1 minute
Plyo Push-ups: 1 minute
Jerks: 1 minute
Rest: 1 minute

Skill: Pistol progressions

Sunday Active Rest Day

Preparation 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)

Focus: 3, 3, 3, 3, 3 Barbell Hang Clean Form Practice

Recovery: 30 Minutes: Bike, Row, Walk, Slow Run, Slow Parkour Run

Skill: 3: Handstand Push-up Holds for Max Time

Saturday Rest Day

Time to play!  Try a new sport.

Friday WOD

Preparation: 3 rounds of:
15: Push-ups
5: Pull-ups
25: Sit-ups
10: Squats
2: Samson Stretch

Focus: 5x3 OH Press

Storm: 6 rounds for time of:
200 meter: (choose one) Row, Run, Bike
15: Dumbbells Swings 55#
10: Pull-ups

Skill: Handstand Push-up progressions

Thursday Active Rest Day

Preparation: 3 rounds of:
10: push-ups
10: squats
25: sit-ups

Focus: 3x3 minute rounds of jump rope for max reps

Recovery: 30 minutes: bike, jog, walk, swim, slow parkour

Skill: 3 Handstand holds for max time

Wednesday WOD

Preparation: 2 rounds of:
5-10: Pull-ups
10: Push-ups
2: Samson Stretch
15-20: Sit-ups
10: Squats

Focus: 1, 1, 1, 1, 1, 1, 1: Thruster

Storm: As Many Rounds as Possible in 20 minutes of:  
5: OH squats
10: Pull-ups
5: dips
300 meters: choose one--row; run; elliptical; bike

Skill: Handstand pushup progressions

Tuesday WOD

Focus: 1, 1, 1, 1, 1: Rack OH press

Storm: As Many Rounds as Possible in 20 Minutes of:

5: pull-ups
10: dumbbell swings 50#--70#
15: burpees
20: sit-ups
25: squats

Skill: Handstand push-up progressions

Monday WOD

Focus: 5x3: Push Press

Storm: As Many Rounds as Possible in 20 Minutes of:

3: Max length long jump
6: dumbbell split clean and jerk (3 right hand; 3 left hand)
9: 180 degree box jumps

Skill: Handstand push-up progressions