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9/20/2017

W.U.   Mobility for Ankles, Feet and Calves

Skill:   Pistol Variations, Development 

W.O.D  3 x 3 Min AMRAP's of

  • 4 x TTB
  • 8 x Wall Ball 20/14
  • 12 x Box Jumps 24.20

CORE:  Work TBA

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9/19/2017

W.U.  5 Min Double Under Practice

Strength:  Bench Press

  • 3 sets x 8 Close Grip @ 60%
  • 3 sets x 8 Wide Grip @ 65%
  • 3 sets x 8 Neutral Grip @ 70%

W.O.D  Complete for time

  • 50 x Renegade Rows 50/35 DB's (50L/50R)
  • 40 x Burpees
  • 30 x Strict Pushups (Hollow)
  • 20 x Cals on Assault Bike
  • 10 x Sandbag Cleans 150/100

 

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9/18/2017

Strength:  Back Squat

Wk 3: 

  • 6 @ 60%
  • 6 @ 65%
  • 6 @ 70%
  • 6 @ 75%
  • 6 @ 80%

If you missed wk 2:

  • 8 @ 60%
  • 8 @ 65%
  • 8 @ 70%
  • 8 @ 75%

W.O.D  20 Min AMRAP of

"Nate"

  • 2 x Muscle Up's
  • 4 x HSPU
  • 8 x KB Swings @ 70/53

or 

  • 4 x Pullups
  • 6 x HSPU
  • 10 x KB Swings 53/35

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9/15/2017

Strength:  Strict Press

Wk 2:

  • 10 reps @ 65%
  • 10 reps @ 70%
  • 8 reps @ 75%
  • 6 reps @ 80%

If you missed Wk 1 then do:

  • 10 reps @ 60%
  • 10 reps @ 65%
  • 10 reps @ 70%

W.O.D 21-15-9

  • Hang Power Snatch 95/65
  • 2f'ers Wall Ball 20/14
  • HSPU

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9/14/2017

W.U..  ROM WOD based on shoulder mobility

Skill:  Kip on Pullup movement

  • Full Grip
  • Slight False Grip, Knuckles on top
  • Glutes/Abs tight/toes pointed
  • Push/Pull against bar
  • Hip engagement

W.O.D 3 Rounds, Each rd 5 Mins, 1 min Rest

  • Cals on Rower
  • Ball Slams 15/10
  • Hollow Ring Rows
  • Pushups

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9/13/2017

Skill/Strength:  Clean and Power Jerk

20-25 Min to work on building to a heavy Clean and Power Jerk

W.O.D  18-12-6

Clean and Power Jerks 165/125

Core:  L-Hangs from the Pullups Bar (Tabata)(Bicycle style)

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9/12/2017

Strength:  Back Squat

Week 2:

  • 60% x 8
  • 65% x 8
  • 70% x 8
  • 75% x 8

*If you missed week 1 do that instead

  • 60% x 10
  • 65% x 10
  • 70% x 10

W.O.D's

9 Min clock

  • 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 DU's

Each sequence needs to be unbroken or you restart that segment.

6 Min Clock

  • Burpee Pullup bar touches

3 Min Clock

  • Max Calories on Assault Bike

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9/11/2017

W.O.D  9/11 Tribute Hero Workout

Complete in order

  • 2001 M Run
  • 11 x Box Jumps 30/24
  • 11 x Thrusters 125/85
  • 11 x C2B Pullups
  • 11 x Power Cleans 170/115
  • 11 x HSPU
  • 11 x KB Swings 70/53
  • 11 x TTB
  • 11 x Deadlifts 170/115
  • 11 x Push Jerks 110/75
  • 2001 M Row

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8/8/2017

W.O.D  3 Parts

A:   "Annie"  Partner will judge

50-40-30-20-10

  • DU's
  • Situps

B:  1 Mile timed run

C: 10 Min AMRAP of

  • 1 legless or 2 reg Rope Climbs
  • 10 Burpees
  • 3 x Sandbag cleans over shoulder 150/100/50

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9/7/2017

W.U ROM WOD

Strength:  2 Parts

A:  Strict Press

  • 10 reps @ 60%
  • 10 reps @ 65%
  • 10 reps @ 70%

B:  Bent Over Row

5 x 5 @ 135/95 or less (5 reps in a row with a 3 sec pause in hold)

W.O.D Complete in Order

  • 250M Row
  • 27 x TTB
  • 500M Row
  • 21 x TTB
  • 750M Row
  • 15 x TTB
  • 1000M Row
  • 9 x TTB

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9/6/2017

Skill:   Hand and Head stand building blocks

W.O.D 16 Min AMRAP of

  • 12 x Deficit HSPU 45/25
  • 21 x Strict Pushups
  • 200M Sprint

Core: Cover Proper ABMAT situps for "Annie"

7 Min Abs !!!!

 

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9/5/2017

Strength:  Back Squat

10's

  • 10 reps @ 60%
  • 10 reps @ 65%
  • 10 reps @ 70%

W.O.D complete for time

  • Calories on Rows   21 - 15 - 9
  • Power Snatches     15 - 9  - 6  (135/95)

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9/4/2017

W.O.D Hero "Nutts"

Complete for time 

  • 10 x Strict HSPU
  • 15 x Deadlifts @ 250/170
  • 25 x Box Jumps 30/24
  • 50 x Pullups
  • 100 x Wall Ball 20/14
  • 200 x Double Unders
  • 400M Run with 45/25# Plate

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9/1/2017

W.U Clean Prep

W.O.D "Holleyman"  30 rds for time

  • 5 x Wall Ball 20/14
  • 3 x HSPU
  • 1 x Clean 225/155

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8/31/2017

W.U.  ROM W.O.D

Skill:  Wall Walks, HSPU progressions

W.O.D for time complete

21-18-15-12-15-18-21

  • DU's
  • Lunges
  • Burpees

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8/30/2017

Strength/Skill: Snatch Work

Building variations for a better snatch

W.O.D "Isabel"

30 x Power Snatches 135/95

 

***This will be a peer judged workout

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8/29/2017

Strength:   Sumo Stance Deadlifts

5 sets building to an 80% 

W.O.D 12 Min AMRAP of

  • 12 x Deadlifts 155/105
  • 10 x Box Jumps 30/24
  • 8   x Push Jerks 155/105

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8//28/2017

Strength:  Strict Press + Push Press

3 + 2 x 5 @85/90% of Strict Press

W.O.D  "Jackie"  12 Min Cap

  • 1000M Row
  • 50 x Thrusters @ 45/30
  • 30 x Pullups

**This W.O.D. is a Benchmark and will be judged by a peer

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8/17/2017

W.O.D  "THE END"

  • 25 x Power Snatches 75/55
  • 20 x TTB
  • 15 x Wt Step Up's (Left) 50/35
  • 10 x Sandbag Cleans 150/100
  • 5 x Rope Ascents
  • 10 x Sandbag Cleans 150/100
  • 15 x Wt Step Up's (Right) 50/35
  • 20 x TTB
  • 25 x Power Snatches 75/55

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8/17/2017

W.U. ROM W.O.D  20 Mins

W.O.D  3 Rounds for time of

  • 800M Run
  • 500M Row
  • 100 x Singles

Core:  Tabata

  • Plank in Pushup
  • Mountain Climbers

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