I think this programming lines up with some of what the guys have been following already.  I made some minor tweaks.  Post any questions you have and your results.  You can also text me or Liz if you have a question about scaling or modifying a workout because of an injury or limited equiptment.  Schedule is flexible, do your best to follow it.  Come to competitors class to do the wods on the days we have the class if you can.  And if enough of yall are training at the same time we can possibly get a coach in the gym.  Also, try to take advantage of open gym hours and the size of the mid city location. 

Oly class + 8 min amrap of #275 deadlift and bar facing burpee 3,6,9,12,...
if you can't make oly class then do: Power clean; 3, 2, 1, 3, 2, 1; rest 3 min (TnG) + the 8 min amrap

A1. HSPU; amrap unbroken x6; rest 1 min
A2. Amrap (-1) CTB chin ups unbroken x6; rest 2 min
airdyne 30 sec @85%
airdyne 30 sec @50%

sub row or run for the airdyne if you can't get to one

A. Snatch balance 5x5; rest 2 min
For time: 50-40-30-20-10
Unbroken wall balls
unbroken double unders (max 3 attempts here)

oly class + 
10 TnG power snatch 105#/75#
Airdyne 20 seconds @100%
rest 3 min
(sub jump squats with an empty barbell for airdyne sprints)
if you can't make oly class then do
A. Hang squat clean; build to a 3rm
B. Front squat; 4-6x5; rest 2 min
10 TnG power snatch 105#/75#
Airdyne 20 seconds @100% rest 3 min x6


A. 30 muscle ups for time
B. 30 strict hspu for time
7-->1 CTB chin ups Ring dips

Scott M
7/1/2013 20:57:40

Brandon, i'm still getting up to speed on the opt notation - how should we have weighted the 3-2-1-3-2-1? Didn't see any decreasing/increasing rep schemes on the opt FAQ. I ended up just building the whole way though: 135-155-185-205-225-245.

and looking ahead, the snatch balance and front squats should be all at the same weight, similar to the regular cf notation?

7/2/2013 22:12:44

Scott, this should help:


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