Intense Beast Mode

BB Gymnastics:

1) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.

Notes: There will be a 20 Burpee penalty for every missed rep. 

Strength:

1a) 3 X ME Strict C2B Pullups – rest 60 sec.

1b) 5/3/1 Bench Press Wave 1 Week 1

Notes: If you know you have more 10 reps, add a 20lb vest. If you know you have more than 20, add 2-20lb vests. Use 90% of your 1 rep max on the 5/3/1 program. 

MetCon:

For Time:

25 Wall Balls 20/14lb

40 Absolutely Vertical KBS 70/53

40 GHD Situps

25 Wall Balls 20/14lb

40 Deadlifts 225/155lb

40 T2B

25 Wall Balls 20/14lb

Extra *The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

3 rounds for time of:

7 Stones to Shoulder @ 150/110#

14 C2B Pullups

21 Box Jumps 24″

BB Gymnastics:

1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

Strength:

1) 12 Minutes to establish a 1RM Back Squat.

Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR.

2) 3 X ME Strict HSPU – rest 2 minutes.

Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.

MetCon:

3 rounds for time of:

100 Double-Unders

20 Pistols (10l/10r – apportion in any way)

10 Push Press 155/105#

Extra *The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

“Helen”

3 rounds for time of:

Run 400m

21 KBS 53/35#

12 Pullup

Strength:
1) 5/3/1 Power Cleans Dynamic Effort 5×40%, 5x 50%, 5×60% with 20-40# Chains
2) 5/3/1 Deadlift Wave 1 Week 1
Notes: Be sure to use 90% of your 1 rep max power clean & deadlift.  Each rep should be release and reset.

MetCon:
For total time:
Run 400m
-rest 2:00
Row 500m
-rest 2:00
Run 400m
-rest 1:30
Row 500m
-rest 1:30
Run 400m
-rest 1:00
Row 500m
Notes: These should be all out efforts. Keep track of each round and if there is greater than a +/- 5 second differential between any round there is a 25 Burpee penalty.

Midline:
1a) 5/3/1 Strict Press Dynamic Effort 5×40%, 5×50% 3×60% with band tension, rest 45 sec.
1b) 3X15 Strict T2B – rest 45 sec.
Notes:  Strict Press should be 90% of 1 rep max.  Taken from rack with bands attached as follows; Under 150# 1 RM Red Band, 150-195# Black Band, 200# + Orange Band.  

Don’t forget there will be no 6:15pm class tonight!

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.
Notes: Take no more than 5 heavy attempts.
2) 15 minutes to establish a 1RM Clean & Jerk.
Notes: Take no more than 5 heavy attempts.

Strength
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

MetCon
21-15-9 reps for time of:
Stones 2 Shoulder 150/110#
Box Jumps 30/24”

Extra
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

8 minute AMRAP of:
3 Rope Climbs 12′
20 HR Pushups
30 Double-Unders

Recovery
400 meter sled walk 135/90#

BB Gymnastics

1) Squat Snatch: 3X1 @ 80% – rest 60 sec.

2) Squat Clean & Jerk: 3X1 @ 80% – rest 60 sec.

3) Snatch Pull: 3X2 heavier than last week – rest 60 sec.

MetCon
5 rounds for time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
Notes: This entire WOD should be performed with a 20/14# vest.

Strength (time permitting)
1a) 3XME Bench Press @ 70% – rest 45 sec.
1b) 3X20 yard Prowler sprint 205#, rest 45 sec.

BB Gymnastics
1) Power Snatch: 5X1 @ 70% – rest 75 sec.
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.
3) Clean Pull: 3X2 heavier than last week – rest 60 sec.

MetCon
“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips

*Rest 2 minutes.

12 Rope Climbs 12′
50 GHD Situps
Row 1K

Extra
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

MetCon
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

Recovery
400 meter sled walk 135/90#

I will post the HTFU WODs on this website and will keep everyone in the loop as much as possible.  I would also like to see as many of the HTFU crew doing these WODs together.  We will get better as a team working with and pushing each other.  I will be doing the morning sessions at 8:30/9:00am and the extra work will be done in the PM session.  Try to cordinate the evening times with each other, but please don’t plan on starting HTFU any later than 5:30pm…it takes just too long to complete.

The crew as of now…Darcy, Offutt, Coach, Andrew, Jake, JL, Ox, Mighty, E$, Furious, Ben & Cain

BB Gymnastics
1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
3) 4X2 Tempo Back Squat @ 5% heavier than last week – rest 60 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

 Strength
1a) 7X3 Weighted STRICT Pullups @ 75% (or more than last week)
1b) 7X3 Thruster @ 70%
Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets. If you could not use 70% for last week’s pullups, try to use it today or at least get closer. If you did use 70% last week, go up to 75%. If you do not have a 1RM Thruster, base off of your 1RM Push Press. Racks MAY NOT be used for the Thruster.

 Skill/Strength
15 minutes Stone Shouldering practice.
Notes: If you have limited experience with a stone, then take this time and work on your technique with light stones. If you have are familiar with stones, then go a head and work up to a few heavy singles (DO NOT do many).

Midline
5 minute AMRAP of:
Alternating TGU @ 24/16kg

MetCon
The 32 Hokies Hero WOD is the MetCon for the day.  Skip the stone shouldering if you dont have time to do a 2-a-day, otherwise break this up into 2 sessions with at least 2 hours between sessions. 

HTFU starting at 9am!!!!

Today will be the last day of SMOLOV squats for some of you.  Max test next week, but a nice break from squatting comes before that.

Today also marks the last day of the +50 Bench.  We’ll work up to a new max and leave the program for a couple of months.  We’ve already seen great gains from this program and I believe we’ll see the same increases from SMOLOV!

SMOLOV Squats

+50 Bench Press

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Last week of SMOLOV then we give the legs a little break and go for a max.  We will also complete the +50 Bench cycle this week.  Hang in there!  Its almost time to test where we’re at!

SMOLOV Squats

Week 2 Day 1

4x9x???

+50 Bench Press

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