To whom it may concern......

I have put a lot of time and effort into this blog trying to challenge and prepare athletes, but frankley the response/feedback/followers have been pretty non existant. I know there are a few of you out there that do these workouts and I thank you for trusting me to help you get better at this great sport. But that being said I can give you guys the info if you desire it in different ways that will not be as time consuming as this for me. So it was a great run but I am officially disbanding this blog. If you want any advice from me or need help my e-mail address is michael.r.jones3@navy.mil, please feel free to contact me and I will do my best to support you. Again thanks to all who followed this program but I have had to little of a response and feedback to continue pouring time and effort into it. I will continure to push myself and others to achieve their goals, that will never change.

Rest or Make up Day

Start the week off right!

Warm up-

20 to 30 minutes of GOAT work


SWOD-

20 Minutes to find the heaviest lift for:

Stone to Shoulder

Tire Flip

100m Farmers Carry



Muscle Endurance-
AMRAP 8 Minutes:

8 Burpees
8 Toe to bar


WOD-

Complete for time:

800m run
15 Muscle ups
600m run
10 muscle ups
400m run
5 muscle ups
200m sprint

SQUATS

Warm Up-

Row 1K

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!


SWOD-

Back Squats:

* Based off your 3 Rep Max*

1x3 @ 70%
1x3 @ 80%
3x3@ 90%


Strict  Press- 5x5



WOD/Muscle Endurance-

"Holleyman"

30 rounds for time:
5 Wall ball shots 20lb ball
3 HSPU
1 Power Clean 225/135

Justin Trampota- 26:13 as Rx'd, Mike Jones- 35:28 as Rx'd, Aaron O'Neil- 43:04 @185lb Power Clean

Buenos Snatches

Workout 12 . 2

MEN

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Rest or Make Up

Power Clean & "Heavy Rowing Grace"

Warm Up-

Row 1K
 Mobilize and Prep for Power Cleans

SWOD-

Power Clean- 20-30 minutes to establish a 1 Rep Max

Push Jerk- 5x2

Box Jump- 5 to 7 attempts for max height



Muscle Endurance-
As Fast As Possible complete:

100 Double Unders
40 Burpees
20 CTB Pull ups

* Try to Complete under 5 minutes*


WOD-
Complete for time:

"Heavy Rowing Grace"

3 Rounds:

500 M Row

10 Ground to Overhead (155 lb, 105 lb)

Squat Cycle Light Day

Warm Up-

Row 1K

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!


SWOD-

Back Squats:

* Based off your 3 Rep Max*

1x3 @ 60%
1x3 @ 70%
3x3@ 80%


Bench Press- 5x5


Muscle Endurance:
Every minute on the minute for 10 minutes perform:

100m Sprint
5 Burpees


WOD-

With a 10 Minute Cap Perform:

1 Power Snatch 95/65
1 OHS 95/65
2 Power Snatch
2 OHS
3 Power Snatch
3 OHS
And so on until 10 minutes has expired

Rest Day

Push Press

Warm Up-

Run 1 mile at an easy pace

Mobilize shoulders

30-40 HSPU

20-30 Muscle Ups


SWOD-

Push Press- 7,7,5,5,3,3,3

KB Swings with a Spike- 5 sets of 10 reps HEAVY AS POSSIBLE, if you don't know what this is.... ASK!!


Partner MED BALL Chest passes( 10' apart)- 10 rounds, 45 seconds on/ 15 seconds off, 20lb ball


Muscle Endurance-
Every 30 seconds for 5 minutes perform:

3 EXPLOSIVE Tire Flips



WOD-

"Christine"
3 Rounds for time of:
500m row
12 Deadlifts @ Body weight (ROUND UP)
21 Box Jumps @ 20"

Next Squat Cycle Begins

Warm Up-

Row 1K

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!


SWOD-

Back Squats:

Take 20-30 minutes to establish a 3 Rep Max



Muscle Endurance:
Every minute on the minute for 10 minutes:

2 Power Cleans @ 80% of 1RM
20 Double Unders




WOD-

"Sin-dy"

AMRAP 10 minutes:

5 CTB Pull ups
10 HR Push ups
5 Squats @ 80% of your 3RM from earlier


Endurance-

Run 2 Miles

Rest or Make up Day

Chipper

Warm up-

Run 10 minutes @ 70% effort

Mobielize Hips and Shoulders


SWOD- by MALAHY S&C

Power Snatch- 2x2 @ 55%
                       2x2 @ 65%
                       2x2 2 75%

Rack Jerk- 8x2 @ 90%

Front Squat- 6x6 @ 70%

Thanks Kevin!!!



WOD-

For time complete:

15 Deadlifts 315/195
15 Burpee Box Jumps 30"/24"
10 Cleans 225/145
10 HSPU
5 Snatchs 135/95
5 Muscle Ups


Endurance-

Row your BODY WEIGHT in calories!

Warm Up-

Row 2K light and easy

50 Push ups

50 Sit ups

Mobilize shoulders


SWOD-

Bench Press- 6x4

Bent Rows- 6 Sets of 6-8 reps

Pull Ups- 5 sets of 6-8 reps STRICT! Try and touch sternum to bar. If 8 reps is easy to achieve then wear a vest or add weight!


Muscle Endurance-
Death by wall climbs

Once you fail to complete the number of reps for that minute switch IMEADIATELY to:

Death by Push Press 115/75


WOD-

For time Complete:

400m run
50 DB Burpee Man Makers 35/25 ( Burpee into power clean to overhead)
400m run

Squat Cycle Continued

Warm Up-

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!


SWOD-

Back Squats:

Warm Up- 3x5 at 50%- 70% of your Heaviest set of 5 from September 2nd

Working sets- 5 sets of 5 reps @ 80% of your Heaviest set of 5 from September 2nd



Power Cleans- 10x2 from the floor, keep reps crisp and explosive!


Muscle endurance (OPTIONAL)-

Row 1 minute on 1 minute off for 20 minutes. 3000m is the target distance to hit!


WOD-

Complete for time:

200m sprint
10 Front Squats @ 225/135
200m Sprint
10 Front Squats @ 185/105
200m Sprint
10 Front Squats @ 155/ 75

9/11

Take today to honor our fallen Soilders, Sailors, Law Enforcement, Fire Fighters, Friends and Family members that gave the ultimate sacrifice to protect this country and it values. Go do a WOD and when it starts to hurt or if you want to give up REMEMBER THEM and push through that shit!!!

Rest Day or Make Up day

Deads

Warm Up-

Run 10 minutes @ 60% effort

50 Sit ups

50 Back Extentions


SWOD-

Warm up Deadlift then do:

 Deadlifts Every minute on the minute for 15 minutes:

First 5 minutes perform 5 Deadlifts at 60% of 1RM

Second 5 minutes Perform 3 Deadlifts at 70% of 1RM

Last 5 Minutes Perform 2 Deadlifts at 80% of 1RM




WOD-

AMRAP 10 minutes:

2 Power Cleans 245/145
20 Lateral Hops over bar ( Both feet must leave the floor and land at the same time)
10 Ring Dips



Endurance-

1 mile run with weight vest

Squat Cycle Day

Warm Up-

Row 1K

Mobilize Hips

Dynamic Stretch and roll out for 10 minutes


SWOD-

Back Squats-

Warm up- 50% x 5, 70% x 5, and 80% x 5 of the HEAVIEST set of 5 from September 2nd

Working sets- 5 set of 5 reps @ 90% of the HEAVIEST set of 5 from September 2nd


Power Snatch + Hang Power Snatch- 7x2

Muscle Endurance:
Everyminute on the Minute for 10 Minutes:

2 Seated Box Jumps 30"/24"

* Start seated and explode up onto the box, Be as explosive as possible*


WOD-

9-7-5-3-1 for time:

Push Jerk 185/115
Burpee Pull Up

Rest Day or Make Up Day

Bench

Warm up:

Row 1K

20 Muscle Ups

20 HSPU

20 HR push Ups

20 GHD Sit ups


SWOD:

Bench Press- 10,8,6,4,2

Power Clean- 7x2 From the Floor


Muscle Endurance-
Every minute on the minute for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 2 Front Squats M 185/ W 105


WOD-

AMRAP 8 Minutes:

3 Tire Flips
6 Burpee Box Jumps onto Tire
9 Push Press 115/75

Squat Cycle Day

Warm Up-

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!


SWOD-

Back Squats:

Warm Up- 3x5 at 50%- 70% of your Heaviest set of 5 from September 2nd

Working sets- 5 sets of 5 reps @ 80% of your Heaviest set of 5 from September 2nd


1 Power Snatch + 1 Hang Power Snatch- 7x2 from low blocks



WOD-

AMRAP 7 minutes:

1 Rope Climb
2 Power Snatch 135/95
3 OHS 135/95



Conditioning-

2 mile run @80% effort

Rest Day or Make Up Day

Labor Day

Either rest today or go hit up the 31 Heros WOD!!!

Squat Cycle HEAVY DAY!!!

Warm up-

Run 10 minutes @ 70% effort

Mobilize Hips

Dynamic Movements 5 minutes


SWOD-

Today is not based on any number. This is all about how you feel and how HEAVY you can go!!!

Back Squat:

Warm up 3x5 at 50% effort

Working sets-

Set 1 @ 60% effort x5 reps (not a weight, but how you feel)

Set 2 @ 80% effort x5 reps

Sets 3-5 @ 100% effort x5 reps (each set of 5 should be grueling) Try and add at least 10lbs to your August 20th number!!!

*Record your heaviest set of 5 reps for future reference*


WOD-

Complete for time:

5,4,3,2,1

HSPU
Stone to Shoulder

*200m Sprint between each set*

Rest Day or Free Day