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Programming: So a few notes for everybody. We are through 4 weeks of the Hatch Cycle and you guys are all killing it. I feel like my squats are already getting stronger and we’ve still got 8 weeks left. A quick note, on Monday and Friday when we squat, we’ve got a lot to get through, please show up to class ready to go and please be timely when doing the squats. While many of you don’t need to get out of class right away, we have many who depend on class taking only an hour. This last 4 weeks I’ve been programming an emphasis of Olympic lifting in the met-cons, with lots of shoulder work, and our other strength work as pressing/overhead work. Through the next 4 weeks you guys will see the met-cons geared towards conditioning. Yes, every Met-con is conditioning,…

WOD: “McGhee”- 30 minute AMRAP:5 Deadlifts 275/18513 Push-ups9 Box Jumps 24/20 Keep that butt on just like in a press, and focus on keeping those knees, hips and quads off the ground in the bottom (workout doesn’t call for Games Push-ups but we still want to see chest to deck) WOD Demo Competitors: 1) 30 minute AMRAP: 5 Deadlifts 315/205 7 Handstand Push-ups 9 Box Jumps 30/24 Handstand Push-up Standard is going to be 2012 Regionals Standard. Hands in a 2’x3′ Box. You may use a yoga mat folded in half to have something soft (and your hands should be on the mat), but nothing else. Kipping or Strict is good. Box Jumps are Games/Competition standard, you must stand up to fill extension on the box each time. If you have to heavily scale this workout you should be doing “McGhee,” basically no…

WOD: 1) Hatch Cycle – Week 4 – Day 2:Back Squat: 1×8 @ 65%, 1×8 @ 70%, 1×8 @ 75%, 1×8 @ 80% Front Squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70% Warm-up appropriately do your first working set. Upon starting rest no more than 90 seconds between sets, this goes for the transition between Back and Front Squat. 2) 5 rounds AQAP:5 Squat Snatch 155/105200m Run Just a Snatch Demo video but watch some beautiful lifts there Competitors: 3) Weighted Ring Dips: 5-5-5-5-5 Each set should be as heavy as possible. Use any implement you like, weight vest, dumbbell, belt, etc.For results post weight of each set of squats and time for Met-con along with any scaling used. For competitors post weight of each set of Ring Dips.Post results/thoughts to comments – Jade

WOD: 1) Rope Climb Practice: 10-15 minutes This time is to be spent learning/practicing how to climb the rope. If you’re already relatively proficient in climbing the rope, do 10 minutes of Every-minute-on-the-minute to build some volume into the Rope Climb. Not really a how to video, but more some thoughts/efficiency tips for climbing the rope 2) 15 minute AMRAP:10 Burpees15 Ball Slams 40/3020 Hang Power Cleans 95/65 For results post thoughts about Rope Climbs, hints, techniques, etc, and post Rounds plus Reps for Met-con along with any scaling used.Post results/thoughts to comments – Jade

WOD: 1) Bench Press: 5-3-1-3-5-10-20 For this series we are looking for a relatively heavy 5 and 3 to start, but not maxes. Your single should be HEAVY, could be 1RM heavy, could be PR heavy, you decide, but you have 1 attempt, and only 1 attempt. From there on, your 3-5-10-20 should all be as heavy as possible. 20 might be a bit of a guess for most of you, 80% of your 10 is a good starting point, and 80-90% of your 5 is a good starting point for you 10. Rest approximately 2 minutes between sets.2) 15 minute AMRAP:15 Pull-ups15 Wall Balls 20/1415 Kettlebell Swings 70/53200m Run Some thoughts/ques for the Wall Ball Competitors: 3) 5 rounds:30 seconds Bird Dog Left30 seconds Bird Dog Right30 seconds Superman30 seconds Rest This series of stabilization work can be done before or after the…