Warm Up:

5 Minutes Foam Roll/LAX ball
5 Minutes Jump Rope
5 Minutes “Bergener” Warm Up

Strength:

Squat Clean
5.5.5.5.5

WOD:

21-15-9

Squat Clean
Sit Ups

Competitors

Strength:
Clean
3.3.1.1

Front Squat
3.3.1.1

WOD:

Front Squat
1, Max Rep
2, 90% of Max
4, 85% of Max
8, 80% of Max
16,75% of Max

Skill:
10, Sledge Hammer
10, Sandbag Hang to O.H.
10, Battling Rope
10, Stone Shouldering
10, Axle Dead Lift
5, Wall Walks

WOD:

2 Rounds
1min max Effort, each station
1. Sledge Hammer
2. Sandbag Hang to O.H.
3. Wall Walks
4. Rest
5. Battling Rope
6. Stone Lap to Shoulder, returned to Lap
7. Axle Dead Lift
8. Rest

Competitors Class

Strength:
Axle Dead Lift
3.3.3.3.3.
Weighted Pull Up
1.1.1.1.1.
Skill:
Pistol Squats
5.5.5.5.5.

WOD:
12 Min. Time cap
2 Rounds
6, Deadlift 315/225
8, Pistol Squats or 24, Holding plate, post.
10, Strict Pull Ups

I want to start by thanking everyone for the amazing, WarFit weekend that I had! Saturday class was redunkulous! Guys vs. Girls, and well…. The Girls layeth the smacketh, downeth!

Followed by a huge showing for our competitors class.

It gave me, as a Coach, a great perspective on how to make this program as accessible, as possible.

Set days for specific Strength movements. Whereas, skills, and WODs Will vary.
In order to make this work at this point, make up sessions must be done during an open gym time.

During class time, you must perform the competitor WOD for that day.

Open Gym Hours are Monday-Friday from 10am-12pm, or 1pm-3pm. Saturdays, and Sunday from 10-2pm.

We are moving into a highly skill, strength-biased phase. The strength, skill work will take more time, with less time for metabolic conditioning “WODs”.
If you have questions, need recommendations on adjustments, please see Rob, or email Rob@UrbanWarFit.com

Strength Schedule:
Monday- Back Squat
Tuesday- Snatch, O.H. Squats
Wednesday- Dead Lifts, Strongman-Woman
Thursday- Clean, Front Squats
Friday- Pushing, Presses, Jerks
Saturday- Make Up, Open
Sunday- Sunday Strongman, Open

Tuesday
5-15-12

Warm Up:
-400m. Run
-1min. PVC, Horizontal, O.H. Lat strech, static
-1min. PVC, Behind Back, Internally Rotated, Static
-2 min. PVC, , Kneeling, Benches, Externally Rotated, static

“Burgener Warm Up”
-With PVC pipe

Strength:
Hang Snatch
5.5.5.5.5.

WOD
5 Rounds
9, Hang Snatch 75/
12, Box Jumps 20″
15, Hand Release Push Ups

Post WOD:
1min. Max push ups

Competitor Class-

Warm Up:
-400m. Run
-1min. PVC, Horizontal, O.H. Lat strech, static
-1min. PVC, Behind Back, Internally Rotated, Static
-2 min. PVC, , Kneeling, Benches, Externally Rotated, static

“Burgener Warm Up”
-With Barbell

Strength:

Snatch Balance
5.5.3.3.1.1.

Assistance Skill:
Done back to back with strength
-60sec. Rest after each round of skill/ strength.

Hand Stand Push Ups
5.5.3.3.1.1.

WOD:

3 Rounds
12, Snatch Balance 115/75
9, Hang Snatch 115/75
6, Hanstand Push Ups W/ 3in. Deficit (25lb plates, w ab mat)

Post WOD:
Max unbroken dips

Strength:

Back Squat
5.5.5.5.5

Skill:
KettleBell Swing

WOD:

21-15-9

Back Squat 135/95#
KettleBell Swing 55/35#

Competitor Work Out

Strength:

Back Squat
5.5.5.5.5

Skill:

Bar Muscle Up
1.1.1.1.1

3 Rounds For Time
7, Back Squat 225/155#
3, Bar Muscle Ups (Scaled to 21 Chest to Bar Pull Ups & 21 Ring Dips)

Strength:
Bench Press
5.5.5.5.5.

WOD:
5 Rounds
9, Bench Press 135/95
12, Push Press 115/75
15, KB Swing 1.5 Pood