7/27/2017

W.U.  1 Mile Run together (not for time)

Skill:  Rope Climb and Ring Dips

W.O.D  Hero "Marco"

3 RFT of

  • 21 x Pullups
  • 15 x HSPU
  • 9 x Thrusters 135/95
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Comment

7/26/2017

Strength/Skill:   OH Squat position

  • Good ROM Work through sets of 5
  • Difficult work with PVC/Light bar and work on ROM

W.O.D Tabata

  • Hollow Ring Rows
  • Burpees
  • KB Swings 53/35

 

 

Comment

Comment

7/25/2017

Strength:  Bench Press

3-3-3-3-3

W.O.D  for time complete

3 Rounds of 

  • 8 x Burpees 
  • 250M Sprint

*Record time 

then

3 rounds of

  • 10 x Hollow Strict Pushups
  • 15 x Box Jumps 30/24

*Record time

CORE:  Coaches choice

 

Comment

Comment

7/24/2017

Skill:  Hollow Kip 

  • Hand Position
  • Shoulder engagement
  • Hip engagement
  • Hollow/Arch relationship

W.O.D  Complete for time (22 Min Cap)

  • 50 x Alternating DB Snatches 50/35
  • 50 x Double under's
  • 40 x Barbell Clean 95/65
  • 40 x Hollow Situps
  • 30 x Alternating DB Snatches 
  • 30 x TTB
  • 20 x Sandbag Ground to Over shoulder
  • 20 x Cals on Assault Bike or Rower

Comment

7/22/2017

W.O.D  w/Partner

15 Min Clock

Each person establish a 1RM Clean and Jerk

Rest 3 Mins

20 Min AMRAP of

  • 500M Row
  • 25 x TTB / (Partner 2 will be hanging from the bar at the same time)
  • 25 x KB Swings 53/35 and 50 x Situps (happening at the same time)

Comment

7/21/2017

Strength:  Back Squat

4 x 5 @ 80%

W.O.D  12 Min Clock

  • Even Mins:  Max effort Wall Ball 20/14
  • Odd Mins:  10 Burpees

CORE:  see whiteboard

Comment

Comment

7/20/2017

Skill:  Headstand Partner Drills

W.O.D  25 Min Clock 

800M Run 

then

12 rounds of

  • 4 x HSPU
  • 8 x C2B Pullups
  • 16 x Walking Lunges

 

Comment

Comment

7/19/2017

Skill:  Hollow Ring Row to Dip/Jumping Dip progressio

W.O.D   "The Chief" 5 X 3 MIN AMRAP'S of

  • 3 x Power Cleans 135/95
  • 6 x Pushups
  • 9 x Air Squats

REST 1 Min between 3 Min periods

 

 

 

Comment

Comment

7/18/2017

Strength:  Deadlift

3 reps x 5 sets @ 80% of 1 RM

W.O.D 12 Min AMRAP of

  • 12 x Box Jumps 24/20
  • 9  x Deadlifts 155/105
  • 6  x Burpees

Starting the WOD then every 3 mins Complete a set of 40 x DU's and continue the AMRAP where you left off.

Comment

Comment

7/17/2017

W.U.  Mobility for Thrusters

Strength:  Build to a 2 Rep Thruster

W.O.D Choose variation based on Weight of Thruster

9-7-5

  • Ring MU's
  • Thrusters @ 135/95

12-9-6

  • Bar MU's
  • Thrusters @ 115/85

15-12-9

  • Strict Pullups or Hollow Ring Rows
  • Thrusters @ 95/65 or less

CORE: Tabata Hollow Situps/Holds

Comment

7/15/2017

W.O.D  little bit of everything

  • Sleds
  • Sandbag cleans
  • OH Lunges
  • Sprints
  • etc..........

7/14/2017

W.U. ROM W.O.D

W.O.D  Dallas 5

5 Mins of 

  • Burpees

5 Mins of

  • 7 x Deadlists @155/105
  • 7 x Box Jumps 24/20

5 Mins of

  • Turkish Get Ups

5 Mins of

  • 7 x Power Snatches@ 75/55
  • 7 x Pushups

5 Mins of

  • Rowing for Calories

Rest 1 Min between each 5 Min period

 

Comment

7/13/2017

W.U.  Mobility for OH Squat

Strength/Skill:  Heaving Snatch Balance

W.O.D  20 Min Clock

10 Mins to Establish a Heavy Snatch (Full squat based on function)

then rest 2 Mins

8 Min AMRAP of

  • 6 x HS Pushups
  • 3 x Snatches @ 75% of 1 

Comment

Comment

7/12/2017

W.U.  Prep for Pistols

Skill:   Pistol Variations and ROM

W.O.D  for time complete

  • 50 x Hollow Situps
  • 50 x DU's
  • 40 x TTB
  • 40 x Burpees
  • 30 x Hollow Situps
  • 30 x DU's
  • 20 x TTB
  • 20 x Burpees

Comment

Comment

7/11/2017

Strength:  Back Squat

10 x 3 sets @ 70% or 3 x 8 sets @ 75%

W.O.D 18 Min Clock

10 Mins Build to heavy Clean (FULL)

8 Min Clock AMRAP of

  • 6 MU's
  • 3 Cleans @ 75% of Heavy Single

Comment

Comment

7/10/2017

W.U.  Dynamic

Strength:  Bench Press

Build to a Heavy 10 then

2 sets of 20 @ 50-60%

W.O.D  12 Min Clock

  • 200M Sprints
  • Max effort Pushups

AUX:  Shoulder work

Comment

7/7/2017

W.U.  ROM W.O.D 15 Mins

Active WU:  Movement coverage and appropriate scaling

W.O.D 20 Min Clock or 14 Rounds of

  • 7 x Power Snatches 75/55
  • 7 x Calories on on Rower
  • 7 x Power Cleans 75/55
  • 7 x Box Jumps Over 30/24

 

7/6/2017

Strength:  Back Squats

5 x 5 @ 75%

W.O.D  for time 3 Rds of

  • 400M Run
  • 15 x OH Squats 95/65
  • 15 x Strict Hollow Pushups

7/5/2017

W.U.  Partner W.U On white board

W.O.D 12 Min Clock, 3 RFT of

  • 30 x Alternating DB Snatches 50/35
  • 30 x Calories on Rower

Strength:  10 Min Clock, Strict Press

5 reps x 3 sets @ 75% of 1 RM

W.O.D 4 Min Clock, 3 RFT of

  • 40 x DU's
  • 10 x Burpees

 

7/4/2017

W.O.D  HERO "The Seven"

7 RFT of

  • 7 x HSPU
  • 7 x Thrusters @ 135/95
  • 7 x Knees to Elbows
  • 7 x Deadlifts @ 245/165
  • 7 x Burpees
  • 7 x KB Swings @ 70/53
  • 7 x Pullups