11/20/2017

Skill:  Snatch Work

Strength:  Hang Snatch build up

12 Min Every min on the min x 2 reps

W.O.D 21-15-9 of

  • Hang Snatch 95/65
  • Pullups

CORE:  Tabata

Comment

11/17/2017

W.U.  750M slow Row pace (Establish breathing)

W.O.D  2 options

5000M Row as an individual or

6000M Row with a Partner (using 500M Sprints distances as changes)

REST 5 Mins

  • Complete 50 x Deadlifts @ 155/105 or Partner 75 reps with 5 reps each before switch you go, I go
  • Complete 75 x Ring Rows or 50 x Pulliups, 40 x C2B Pullups or 30 x Bar or Ring MU's 

Comment

11/16/2017

W.U.  ROM W.O.D 15-20Mins

Skill:  10 Mins working on a needed position i.e.

  • Pistol ROM
  • Pullups (kipping movement)
  • Handstand Wall Position

Strength:  Push Press

Week 3:

  • 3 @ 70%
  • 3 @ 75%
  • 3 @ 80%
  • 2,2 @ 85%

or Week 2:  if you missed

  • 3 @ 65%
  • 3 @ 70%
  • 3 @ 75%
  • 2 @ 85%

W.O.D 3 Rounds for time of

  • 30 x Double under's
  • 20 x (Whatever skill you worked on)
  • 10 x Ring Dips

__________________________________________________________________

OLY Group:

  • 12 Min EMOTM Snatch:  2 reps every Min.  40,50,60,70,75,80,85,90,95,100,105%
  • 12 Min EMOTM C and J: 1 +1 every Min  Same as snatch
  • Push Press: 3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%

11/15/2017

W.O.D 3 Min, 6 Min and for time complete the following

  • 20 x Cal Row
  • 30 x Wall Ball 20/14
  • 20 x TTB
  • 30 x Box Jumps 24/24
  • 20 x SDL/HP 70/53 KB
  • 30 x Burpees
  • 20 x Shoulder to OH 135/95
  • 3    x Rope Ascents
  1. 1 min Rest after 3 Min
  2. 2 min Rest after 6 Min
  3. for time to completion final

11/14/2017

Strength:  Front Squat

Week 3:

  • 5 @ 70%
  • 5 @ 75%
  • 5 @ 80%
  • 4 @ 85%

Week 2:  if you missed

  • 5 @ 65%
  • 5 @ 70%
  • 5 @ 75%
  • 5 @ 80%
  • 4 @ 85%

W.O.D for time complete

Run 400M

21-15-9 of

  • Front Squats @ 50% of 1 RM
  • Strict Pullups

Run 400M

______________________________________________________________________

OLY Group:

  • Back Squat: 10@ 70%, 8 @ 75%, 6 @ 80%, 4 @85%
  • Halting Snatch DL + Power Snatch:  1+2 @ 70%, 1 + 2 @75%, 1 +2 (2) @ 80%, 1 +2 (2) @ 85%
  • Halting Clean DL + Power Clean:  Same as snatch
  • Snatch Pulls:  4 x 5 @ 87%

11/13/2017

Strength:  Bench Press Drop sets

  • Build to a 1 RM (10 MINS)
  • Complete a set of 10,8,6,4,3,2 @ 70%

**At the end of your set Complete 1 set of 75 Tricep Extentions

W.O.D 3 Rounds, Each round 4 min AMRAP, 1 min Rest

  • 12 x Air Squats
  • 9 x Burpees
  • 6 x HSPU

11/11/2017

W.O.D  3 Wise Men"

THE Special Forces WOD (RX)

"Jeremy" 4 Min AMRAP of

  • 5 x Hang Squat Snatches @ 135/95
  • 10 x Bar Facing Burpees

-Rest 2 Mins-

"Ben" 4 Min AMRAP of

  • 10 x Power Cleans 135/95
  • 20 x Pullups

-Rest 2 Mins-

"Beau" 4 Min AMRAP of

  • 15 x Box Jumps Overs 24/20
  • 30 x Wall Ball 20/14

_________________________________________________________________________

Armed Forces WOD (Scale #1)

" Jeremy" 4 Min AMRAP of

  • 20 x Walking OH Lunges 45/25
  • 10 x Burpees

-Rest 2 Mins_

"Ben"  4 Min AMRAP of

  • 20 x Goblet Squats with 53/35 KB
  • 10 x Pullups

-Rest 2 Mins-

"Beau" 4 Min AMRAP of

  • 15 x Box Jumps Overs 20/Step up and over
  • 30 x Wall Ball 14/10

______________________________________________________________________

The Reservist WOD (Scale #2)

"Jeremy" 4 Min AMRAP of

  • 20 x Lunges (Body weight)
  • 10 x Pullups

-Rest 2 Mins-

"Ben" 4 Min AMRAP of

  • 25 x Air Squats
  • 5 x Pullups

-Rest 2 Mins-

"Beau" 4 Min AMRAP of

  • 15 x Step Up and Over's
  • 15 x Pushups

 

 

11/10/2017

W.O.D  w/Partner

30 Min AMRAP

  • 1:  1 partner is always rowing accumulating Calories (Changing every 20 Cals)
  • 2: 1 partner working through an AMRAP of
  1. 15 x Wall Ball 20/14
  2. 20 x Burpees
  3. 10 x Deadlift 185/115
  4. 20 x TTB
  5. 15 x Russian KB Swings 70/53

 

11/9/2017

Strength: Push Press

Wk 2:

  • 3 @ 65%
  • 3 @ 70%
  • 3 @ 75%
  • 2 @ 85%

Or if you missed week 1:

  • 3 @ 65%
  • 3 @ 70%
  • 3 @ 75%

W.O.D  5 RFT of

  • 2 x Rope Ascent
  • 4 x Thrusters @ 135/95
  • 32 x Double Unders

___________________________________________________________________________

OLY Group:

  • Snatch: 8 x Singles @ 90%
  • Clean and Jerk:  8 x Singles @ 90%
  • Push Press: 3 @ 65%, 3@ 70%, 3 @ 75% 2 (2) @ 80%
  • Front Squat: 5 @ 70%, 5 @ 75%, 5 @ 80%, 4 @ 85%, 3 @ 90%, 2 @ 95%

11/8/2017

Skill:  Pistol Variations

W.O.D 20 Min AMRAP of

A:  RX (No variations in standards)

  • 4 x Ring Muscle Ups
  • 8 x Power Cleans 155/105
  • 12 x Pistols (6L/6R)

B: Level 1 Scale

  • 8 x Ring Dips/8 x Strict Pullups
  • 8 x Power Cleans 105/75
  • 12 x Pistols

Rest 5 Mins

Core WORK as a group 

 

 

1 Comment

11/7/2017

Strength:  Front Squat

Wk 2:

  • 5 @ 65%
  • 5 @ 70%
  • 5 @ 75%
  • 5 @ 80%
  • 4 @ 85%

or If you missed Wk 1:

  • 5 @ 60%
  • 5 @ 65%
  • 5 @ 70%
  • 5 @ 75%
  • 5 @ 80%

W.O.D 5 RFT if

  • 400M Run
  • 21 x Box Jumps 24/20
  • 12 x Burpees

_______________________________________________________________________

OLY GROUP:

Back Squats: 

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

Power Snatch: 

  • 3 @ 70%,3 @ 75%,3 @ 80%,3 @ 85%, 2 @ 90% (2)

Power Clean

  • 3 @ 70%,3 @ 75%,3 @ 80%,3 @ 85%, 2 @ 90% (2)

Power Jerk

  • 3 @ 65%,3 @ 70%,3 @ 75%,3 @ 80%, 2 @ 85% (2)

 

1 Comment

11/6/2017

W.U. Warm Up

Skill:  Kipping Pull-up Position from floor

Strength: 3 sets MAX Effort reps Strict Pull-ups

W.O.D 21-15-9

  • Pullups
  • Thrusters 45/35
  • Pushups

11/3/2017

W.O.D 10 Min AMRAP of

  • 4 x Strict HSPU
  • 4 x Muscle Ups
  • 8 x Deadlifts @ 70% of 1RM

Rest 2 Mins

10 Min AMRAP of

  • 4L/4R x KB Snatch 53/35
  • 20 x Steps Rack Lunge
  • 400M Run

Rest 2 Mins

10 Min Clock

See whiteboard

11/2/2017

W.U.  ROM W.O.D

Strength:  Push Press

Week 1:

  • 3 @ 65%
  • 3 @ 70%
  • 3 @ 75%

*If you missed last week initial test then find 1 RM currently

W.O.D 5 Rounds, Each round is 3 Min AMRAP of

  • 12 x Box Jumps 24/20
  • 9 x Wall Ball 20/14
  • 6 x Burpees

_________________________________________________________________

OLY Group:

Snatch: 

  • 80% x 2
  • 85% x 1 (2)
  • 90% x 1 (2)
  • 95% x 1 (3)

Snatch Deadlift: 

5 x 5 @ 90%

Clean and Jerk:

  • 80% 1+1
  • 85% 1+1 (2)
  • 90% 1+1 (2)
  • 95% 1+1 (2)

Push Press:

  • 3 @65%
  • 3 @ 70%
  • 3 @ 75%
  • 2 @ 85%

Front Squat:

  • 5 @ 70%
  • 5 @ 75%
  • 5 @ 80%
  • 4 @ 85%
  • 3 @ 90%
  • 2 @ 95%

11/1/2017

W.O.D  5 RFT of

  • 500M Row
  • 30 x Double Unders
  • 6 x Snatches 135/95

Rest 5 Mins

10 Min Clock

-Work to a heavier Snatch then in WOD

Rest 3 Mins

3RFT of

  • 20 x Hollow Abmat Situps
  • 15 x TTB
  • 10 x KTE

10/31/2017

Strength:  Front Squat

Wk 1:

  • 5 @ 60%
  • 5@ 65%
  • 5@ 70%
  • 5 @ 75%
  • 5 @ 80%

W.O.D Complete

21-18-15-12-9-6-3

  • Russian KB Swings 70/53
  • Strict Pushups
  • Hollow Ring Rows (2 Rings)

_____________________________________________________________________

OLY Group:

  • Hang Power + Hang Snatch: 65% x 2+1, 70% x 2+1(2), 75% x 2 +1(3)
  • Hang Power + Hang Clean:  Same as above
  • Push Press: 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80%
  • Back Squat:  8 @ 60,65,70 and 75%

10/30/2017

Strength:  Deadlift

5 x 5 @ 70%

**In between sets perform 5 strict Chin ups

W.O.D  3 RFT of

  • 21 x Power Cleans 95/65
  • 15 x Push Press 
  •  9 x Thrusters

10/28/2017

Class WOD:  Hero something 

_________________________________

OLY Group:

  • Block Power Snatch: 5 sets of 3 @ 65%
  • Block Snatch High Pull: 3 sets of 4 @ 85%
  • Block Power Clean + Jerk (split):  3+1 x 5 @ 65%
  • Block Clean High Pull:  3 sets of 4 @ 85%
  • OH Squats: 4 x 4 @ 70%

Comment

10/27/2017

W.U,  Get moving! Group

W.O.D  for time complete

  • 20 x Power Cleans 135/95
  • 5 x Strict HSPU
  • 20 x Sumo DL/HP
  • 5 x Strict HSPU
  • 20 x Push Jerks 
  • 5 x HSPU
  • 20 x OH Squats 
  • 5 x HSPU
  • 20 x Front Squats

 

 

Comment

10/26/2017

W.U.  ROM WOD OH focus (15 Mins)

Strength:  Push Press

Find a 1 RM max for starting point

W.O.D 5 RFT of

  • 200M Sprint
  • 15 X Box Jumps

Core:  Tabata anything coach's choice

_____________________________________________________________________________

OLY Group:

  • Snatch Balance:  5 sets of 2 @ 65%
  • Snatch:  Heavy Single 
  • Drop Cleans from Tall position:  5 sets of 2 @ 65%
  • Cleans:  Heavy Single
  • Push Press:  3@65%, 3@70%, 3@75%
  • Front Squat: 5@70%,5@75%,5@80%,4@85%,3@90%