Training Cycle Dates: M 11/12/18 – Su 12/22/18 Test Week: W 12/26/18 – Sat 12/29/18 Transition Week: Will be the first week of 2019 Goals: We will take a break from a specific gymnastics cycle to put our skills to the test! Our main focus will be on front squats.  We will squat on Monday, sometimes on Wednesday.  Our goal will be to build a stronger foundation in the squat and throw some gymnastics movements in workouts to develop our capacity and test our cycles to see if the athletes see improvement. Monday and Tuesday  These two days will stay fluid.  It will be a mix of longer endurance...

WOD #1 -"Broomstick Total"  Each team member will pick one lift to find their 3 RM for the day Hang Power Snatch  Hang Squat Snatch  Hang Power Clean  Hang Squat Clean  Beforehand, the team decides which athletes wants to complete which lift. Each athlete completes one movement, not all three (such as Jane will be our “hang power snatch” athlete. At the call of 3-2-1 Go, the first athlete is up – and onto the HPS. This athlete has 4:00 to find their best heavy lift, and can take as many attempts as they would like to in the 4:00 window. Their best lift inside so will count towards the team total. At the 4:00 mark on...

As coaches and trainers we get asked a ton of questions about gear.  It is often a personal preference and something that will change constantly, but we wanted to put out an series of articles that goes over what we use and what we have experience with.  We are also not affiliated with any of these companies and would love to hear feedback on what you like...

Partner WOD

1,000 M Row (switch every 250 M)
75 Hang Power Cleans
1,000 M Row (switch every 250 M)
75 Bar Facing Burpees
1,000 M Row (switch every 250 M)
25 Minute time Cap
Fitness: 95/65
Performance: 135/95
Open: 155/105

DRIVE

100 Singles or 50 Doubles
20 Alt DB Snatch from the Hang
20 Sit Ups
AMRAP 10 Minutes
Rest 3 Minutes
Every 2 Minutes for 12 Minutes
15 Wall Balls
10 Kneeling Arnold Press
Max Flutter Kicks

WOD

10 Push Jerks
30 Sit Ups
30 Pull Ups
30 KB Swings
10 Push Jerks
30 Sit Ups
20 Chest to Bar Pull Ups
30 KB Swings
10 Push Jerks
30 Sit Ups
10 Bar Muscle Ups
30 KB Swings
Fitness: 115/75
Performance: 155/105
Open: 185/125
20 Minute Time Cap
Fitness: 30 Pull Ups/25 Pull Ups/20 Pull Ups
Performance: As written
Open: As written

DRIVE – CFH 5:30pm

Every 6 Minute for 30 Minutes
10/8 Cal Assault Bike Sprint
400 M Run
10 DB Deadlifts
20 Air Squats
Max Pull Ups

Strength WOD

Deadlifts 5/5/5/5/5 (70-80% – same weight across)

WOD

15 Box Jumps
20 Goblet Lunges
15/12 Cals on the Rower

5 Rounds

Fitness: 35/26
Performance: 53/35
Open: 70/53

DRIVE – CFH 6:30pm

From 0-10
10/8 Cal Ski
8 Burpees
8 Rounds
From 10-20
10 DB Bench Press
10 DB Push Press
8 Rounds
From 20-30
12 Sit Ups
12 Russian KB Swings
8 Rounds

During the September 11 attacks of 2001, 2,996 people were killed.  As an Industry Athletics Community we will climb the ropes in our gym 2,996 times.  As a gym we are trying to achieve this challenge as soon as possible.  We will update the total number on each whiteboard.  With both locations combined I think we can do this challenge in two days.  Each climb represents a person who lost their life.  If you can not climb the high rope use the mini ropes – three laying to standing climbs = 1 rope climb.

Skill WOD

Spend 10 Minutes climbing ropes and working on rope climb techniques

WOD

“The Chief”

Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Air Squats
Rest 1 Minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Fitness: 95/65
Performance: 135/95
Open: 135/95

DRIVE – CFH 5:30pm

Skill Work 
10 Minutes of Rope Climb practice with the class in honor of 9/11
WOD
Run 200 M
8 Hang DB Squat Cleans
10 DB Front Squats
12 Air Squats
5 Rounds
Rest then
10 Split Lunges
10 Glute Bridges
10 Leg Raises
4 Rounds

Skill WOD

HSPU
Every 2 Minutes for 8 Minutes
5 Slow Negatives (use a small deficit)
12 Seated DB Z Presses
PU
Every 2 Minutes for 8 Minutes
10 DB Bench Press
20 Second High Plank hold into 20 Second 90 degree push ups hold

WOD

200 M Run
2 Snatch (power or squat)
60 Double Unders
2 Snatch (power or Squat)
15 Minute AMRAP
Fitness: 95/65 (4 Snatches) (100 Singles)
Performance: 135/95
Open: 165/110 (80 Doubles)
15 Minute AMRAP

DRIVE – CFH 6:30pm

Strength
Every 2 Minutes for 10 Minutes
8 Strict Chin Ups
8 Single Arm DB Bent Over Rows (8 each arm – go heavy)
Max Push Ups (3 Seconds on the way down, then explode to the top and hold for 1 second)
WOD
500 M Row Fast Pace (Men Under 2:00; Ladies Under 2:15)
500 M Row Slow Pace (Men between 2:10 and 2:20; Ladies Between 2:20 and 2:40)
3 Rounds
15 Minute Time Cap