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6/26/2017

Strength:  Back Squat

65% of 1 RM 10 reps x 3 sets

W.O.D complete for time

  • 21 x KB Swings 70/53
  • 1 x Rope Ascent
  • 42 x Box Jumps 24/20
  • 15 x KB Swings 
  • 2 x Rope Ascents
  • 30 x Box Jumps
  • 9 x KB Swings
  • 3 x Rope Ascents
  • 18 x Box Jumps

CORE:  Hollow Position to incorporate Full Extension

8 rounds:  20 on/10 off

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6/24/2017

W.O.D  As an individual complete in 3, 6, 9 and Finish time frames

  • 20 x Cals on the Rower
  • 10 x Thrusters 135/95
  • 20 x Hollow Pushups
  • 10 x Deadlifts 135/95
  • 20 x Pullups
  • 10 x Power Cleans 135/95
  • 20 x Burpee Broad Jumps
  • 200M Run

Comment

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6/23/2017

W.U.  Group Hand Stand Pushup Holds

Skill:  Snatch coverage and weight assignment

W.O.D  for time complete

  • 50 x Double Under's
  • 40 x Hollow Situps
  • 30 x Wall Ball 20/14
  • 20 x Burpee Box Jump Overs 24/20
  • 10 x Power Snatches 155/105
  • 20 x Burpee Box Jump Overs 24/20
  • 30 x Wall Ball
  • 40 x Hollow Situps
  • 50 x Double Under's

 

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6/22/2017

W.U.  w/Partner

3 Rounds of

  • Assault Bike 15/12 Cals
  • 3 Sandbag Cleans
  • 6 x Burpees

Partner 1 does 15 Cals, Partner does 15 Cals, Partner 1 does 3 sand bag cleans then walks sandbag across the gym, Partner 2 will then do 3 sandbag cleans.  Partner 1 does 6 Burpees then partner 2 does 6 Burpees

W.O.D  14 Min AMRAP of

  • 3 x Bar Muscle Up's
  • 6 x Deadlifts @ 275/215
  • 9 x Hand Stand Pushups

Scale:  

  • Bar MU's will be 6 x Heavy KB Swings 70/53
  • Deadlifts:  225/155, 185/115, 135/95 (Pick a challenging weight that allows 6 unbroken reps)
  • Handstand Pushups: 9 x Strict Presses @ 95/65
  •  

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6/21/2017

W.U. 15 min ROM WOD

Skill:  Pistol progressions

W.O.D "Cindy" 20 min AMRAP

  • 5 x Pullups
  • 10 x Pushups (Hollow)
  • 15x Air Squats 

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6/20/2017

W.U. Tabata

  • Hollow (Upper and Lower) holds
  • Arch (Superman) Holds
  • Plank in Hollow (Pushup Top position) holds

W.O.D  12 min Clock

  • 1 min - ME DU's
  • 1 min - ME DB Cleans 50/35 or use KB 
  • 2 mins - ME DU's
  • 2 mins -ME DB Cleans
  • 3 mins - ME DU's
  • 3 mins - ME DB Clean

* Use 2 DB's or 1 KB / Full Squat Cleans

Conditioning: 2 x 400M Sprints

*Recovery is 1:1

Comment

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6/19/2017

Skill:   Hollow Pullups

  • Hand Position and Grip Strength
  • Pushing and Pulling on bar
  • Hip drive in Hollow and Arch Position

Skill:  High Hang Snatch

  • Work on Pulling Under
  • Foot Position markers
  • Proper lock out and recovery 

W.O.D 21-15-9

  • Hang Snatch
  • Strict Hollow Pullups

 

Comment

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6/16/2017

W.U. ROM W.O.D (15 Mins)

W.O.D  10 Min Progressive

  • DU's x 20
  • Wall Ball 20/14

# of Wall Ball starts with 3 and increases by 3 each round until clock is over

-REST- 3 Mins

W.O.D 10 Min Clock

  • 5 x Burpee Box Jump Overs 30/24
  • Situps -50-40-30-20-10

*Each segment of situps starts with 5 Burpee Box Jumps Overs

 

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6/15/2017

Strength:  Bench Press

10 sets of 3 reps 135/95

*Use mini bands and KB's to uneven the load 

W.O.D  15 Min AMRAP of

  • 200M Sprint
  • 10 x Strict Hollow Pushups
  • 3  x Sandbag Cleans

**Use a weight vest if you've got one

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6/14/2017

W.U.  Tabata:   Arch Position

Strength:  Sumo Deadlift (Off Blocks)

Build to a 3 rep Heavy 

(Floor position will be 45's)

W.O.D.  "Diane"

21-15-9

  • Deadlifts 225/135
  • HSPU 

6/13/2017

W.U.  Tabata (Focus on hollow middle for all movements)

  • Plank
  • Pushups
  • Situps

Skill:   Pull-up refining

  • Work through the Hollow and Arch progression for the Kipping Pullup

W.O.D  4 RFT Complete

  • 2 x Rope Climbs
  • 200M Sprint
  • 20 x TTB

**Scale for Rope Climbs is 12 x Ring Rows (Hollow)

6/12/2017

W.U.  Group Hip and Squat Prep

Strength:  Front Squat

Build to a Heavy Single for the day

W.O.D 5 Min AMRAP of

  • 1 x Clean 225/155
  • 5 x Barfacing Burpees 

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6/9/2017

W.U.  Group

Skill:  Hollow Pushups

W.O.D Complete 10 Rds of 

  • 250M Sprint
  • Burpee Broad Jumps
  • 25, 50, 75 ft shuttle sprints
  • Front Rack DB Lunge 50/35 

*Scale use 2 KB's in Front Rack

Comment

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6/8/2017

W.U.  Group

Tabata:  Hollow set up and holds

Skill:  Hollow Ring Rows

W.O.D EMOTM

  • Min 1: Plank Hollow
  • Min 2: Ring Row in Hollow ME (max effort)
  • Min 3: Rest

5 Min CLOCK -  5 RFT

  • 10 x WB Unbroken 20/14 or weight that allows 10 consecutive reps
  • 5 x Burpees

 

Comment

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6/7/2017

W.U.  Group Handstand Drills

Strength:  Clean Warm up

W.O.D  7 RFT (12 min CAP)

  • 3 x Cleans (squat) 205/135
  • 4 x Strict Handstand Pushups

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6/6/2017

W.U. Group Hip opener drills

Strength:  Back Squat

3 x 5 @ 80%

W.O.D 3 RFT of

  • 400M Run
  • 15 x Front Squats 115/85

Comment

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6/5/2017

W.U: Group Dynamic Warmup

Strength: Strict Press

3 sets of 10 @ 55% 

W.O.D 5 Round of

  • 60 sec Push Press 95/65
  • 60 sec Box Jumps 24/20
  • 60 sec Rowing (Cals)

Rest 1 min 

 

Comment

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6/2/2017

W.U. Snatch Prep

W.O.D all in order

  • 3 Min Clock:  400M Sprint

then at 3 Mins 12 Min AMRAP of

  • 10 x KB Swings @ 70/53
  • 20 x Burpees over the bar
  • 10 x Power Snatches 75/55

at 12 Min Mark

  • 3 Min Clock: Sprint 400M

at 15 Min Mark

  • 5 Min Clock for 75 x Wall Ball 20/14

 

Comment

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6/1/2017

Strength:  Clean (Full Squat) 25 Mins

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

W.O.D  21-15-9 (10 Min Clock)

  • Clean + Jerk 145/105
  • TTB 

rest 3 Mins

5 Mins 

  • Max Effort HSPU's

rest 3 Mins

5 Mins

  • Max Effort Strict Chin/Pullups

 

Comment

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5/31/2017

Strength:   OH Squat Progression

  • Advanced:  5 x 5 @ 75%
  • Intermediate: 5 x 5 @ 60%
  • Beginner:   Work through Position ROM is most important

W.O.D  for time complete 3 Rounds of

  • 200M Sprint
  • 12 x KB Thrusters 35/26 x 2
  • 42 x DU's

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