1/18/2018

W.U. 5 Min Individual

Group W.U.:  20 Min ROM W.O.D

Skill:  10 Mins 

*Skill transition from Ring Row to Ring Dip through Hip Drive (Muscle Up)

W.O.D 10 Min AMRAP of

  • 15 x Air Squats
  • 10 x Situps
  • 5   x Hollow Ring Rows

**Wear a 20/14 Weight Vest if you have one

AUX:  3 sets of 15 Good Mornings with 75/55 off rack

______________________________________________________________________

OLY Group:

  • Power Snatch + OH Squat: 60% 3+3(1), 65% 3 + 3 (2), 70% 3 + 3(2)
  • Power Clean + Power Jerk:  60% 3 + 3, 65% 3 + 3 (2), 70% 3 + 3 (2)
  • Pause Back Squat: 65% 3 x 3 (Pause for 3 sec in the bottom of the squat)
  • W.O.D (skill and WOD if time permits)

 

1/17/2018

W.U 5 Min Individual

Group W.U.  Explain function and purpose of WOD

W.O.D in a 3, 6, 9 and Complete for time

  • 30 x Box Jumps 24/20
  • 20 x Wall Ball 20/14
  • 30 x Alternating DB Snatches 50/35
  • 20 x TTB
  • 30 x Double KB Clean 53/35
  • 20 x Calories on Rower

REST Periods

  • 1 min between 3-6
  • 90 Sec between 6-9
  • 2 Mins between 9-Complete

1/16/2018

WU. 5 Min Individual

Group W.U.  Explain and prep for Strength

Strength:  Deadlift

70% Neutral Grip Deadlift 5 x 5 

W.O.D 3 RFT of

3 Options (Pick the one that applys to your skill set)

  • 6 x Power Cleans 185/125
  • 12 x Deficit HSPU 6"

OR

  • 8 x Power Cleans 155/105
  • 12 x HSPU KIpping

OR

  • 10 x Power Cleans 135/95 or Less
  • 10 x Strict HSPU (Head to floor or 1 abmat or Box)

___________________________________________________________________________

OLY Group:

  • Snatch: 60% x 2, 70% x 2, 80%x2 (3)
  • Clean + Jerk: 60% 2+1, 70% 2+1, 80% 2+1(3)
  • Snatch Ext: 80% x 3 (4)
  • Front Squat: 60% x 3, 70% x 3, 75% x 3, 80% x 3(2)
  • Behind Neck Push Press: 60% x 4, 65% x 4, 70% x 3(2)
  • Sotts Press:  Weight ?? x 4 (4)  

 

 

 

 

 

1/15/2016

W.U. 5 Min Individual

Group W.U.: Prep for Deadlift and explain movement

W.O.D for time complete 40 Min Clock

21-15-9 (4 Min Clock)

  • Air Squats
  • Pushups 

15-12-9 (8 Min Clock)

  • Back Squats 95/65
  • Pull-ups

12-9-6 (10 Min Clock)

  • Front Squats 115/85
  • Burpees

9-6-3 (12 Min Clock)

  • OH Squats 135/95
  • Muscle Ups/Bar MU's

**There is a 2 Min Rest between segments for weight changes and rest

1/13/2018

W.O.D Partner

15 MIn AMRAP

  • 5 x Squat Snatches 155/105 or 80% of 1 RM
  • 30 x Double Under's

Partner 1 will work on Rounds will Partner 2 Rows 15 Cals before the switch.  Pick up the work where the other person left off

REST 5 Mins (Get weights set)

10 Min AMRAP

  • 10 x Partner Deadlifts (M/M 495, F/F 315, M/F 405)
  • 20 x Pull-ups each (Syncro if you can)

Comment

1/12/2018

W.O.D  Min AMRAP

9 Min AMRAP

  • 1 x Power Snatch 135/95
  • 3 x Bar Facing Burpees

*Each Round escalates Power Snatches x 1 rep and x 3 Reps on Burpees

REST 1 Min

7 Min AMRAP

  • 10 x Wall Ball 20/14
  • 10 x Box Jump Overs 30/24

REST 2 Min

5 Min AMRAP of

  • 3 x Stone Over Shoulder 150/100/70/50
  • 1 x Rope Climb
  • 6 x Calories on Assault Bike

 

Comment

1/11/2018

W.U. 5 Min Individual

Group: 10 Min Skill Session

PISTOLS

W.O.D 5 RFT of

  • 3 x Cleans @ 205/155
  • 6 x Ring Dips
  • :60 Sec Hollow Plank

______________________________________________________________________________

OLY Group:

  • Power Snatch: 60% x 3, 65% x 3, 70% x 2 (3)
  • Pwr Clean + Power Jerk: 60% 3+2, 65% 3 +2, 70% 2+2 (2)
  • Clean Deadlift: 80% x 3 (4)
  • W.O.D if time

1/10/2018

W.U. 5 Min Individual

Group W.U. Conditioning (10Mins)

10 x :45 sec Rows for Cals/ :15 sec rest

W.O.D  10 Min AMRAP of

"Cindy"

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

REST 1 Min

3 Min Clock

  • Complete 50 x TTB

Rest 1 Min

10 Min Clock, 5 Rounds of

  • 10 x Thrusters 75/55
  • 20 x Ab Mat Situps

1/9/2018

W.U. 5 Min Individual

Group W.U.  Squat Warmup and coverage

Strength:  Back Squat

5 x 5 @ 70%

W.O.D 3 RFT of

  • 500M/450M Row
  • 21 x KB Russian Swings 70/53
  • 12 x HSPU

______________________________________________________________________________

OLY Group 

  • Back Squat: 65% x 4, 70% x 4, 75% 4  x 3 sets
  • Snatch: 65% x 4, 70% x 4, 75% 3 x 3 sets
  • C & J: 65% x 3+1, 70% x 3 +1, 75% x 3 + 1 (3)
  • Snatch Deadlift: 85% x 4 x 4 sets
  • Press:  5 reps x 4 sets @ Heavy Weight

1/8/2017

W.U. 5 Min Individual

Group W.U: Dynamic/Movement Coverage

Strength:  Deadlift

  • Build to a 1 RM Deadlift to Start an 8 week breakdown

W.O.D 3 Rounds for time of

  • 30 x  Double Under's  
  • 15  x  Sumo Deadlift High Pulls 75/55  
  • 9   x  Burpees over the bar

 

 

1/6/2018

W.O.D w/Partner complete

  • 12 Min Clock Find a 1 RM Snatch or Power Snatch based on individual Ability

rest 2 Mins

18 Min AMRAP in continuous fashion

  • 10 x Alternating Squat Snatches 50/35
  • 10 x Burpees
  • 5   x SandBag Cleans 150/100/50

*1 Partner is always rowing for Calories up to 150.   Switch on the rower when 1 full round is completed.

 

1/5/2018

W.U. 5 Min Individual

Group W.U.  Movement talk and scaling appropriate

W.O.D 5 Rounds for time

Rx:  

  • 6 x Ring Muscle Up's
  • 25Ft Handstand Walk
  • 8 x Strict HSPU

Scale 1:

  • 6 x Bar MU's
  • 15 x Push Press @ 75/55
  • 8 x Strict HSPU 1Abmat

Scale 2:

  • 6 x Pullups and 6 x Dips
  • 15 x Pushups
  • 8 x Box HSPU or 4 x Wall Walks

1/4/2018

Weather Advisory " Check your emails in the am to make sure class is on"

W.U. 5 Min Individual

Group W.U.:   3 Rounds of 

  • 15/10 Cals Assault Bike
  • 10 x Air Squats
  • 5   x Pushups

W.O.D 21-18-15-12-9-6-3

  •  DB Alternating Snatch 50/35
  • Alternating Pistols
  • Wall Ball 20/14 

1/3/2018

W.U. 5 Min Individual

Group W.U.  Movement and Mechanics and weight assignment for W.O.D

W.O.D 12 Min AMRAP of

  • 1 x Squat Snatch 155/105
  • 3 x Squat Clean + Power Jerk 155/105
  • 30 x Double Unders

**Scaling will be on the whiteboard

CORE:  Back to basics

  • 50 x Russian Twists 25.15
  • 8 Tabata Rounds of Hollow Holds
  • Up to 4 Mins Max Effort of Hollow Plank Hold

1/2/2017

W.U 5 Min Individual 

Group W.U. Track Drills and WOD explanation

W.O.D #1 Individual 8 Min AMRAP of

  • 6x Thrusters 75/55, 65/45, 55/35
  • 6 x TTB or Hanging Knee Up's
  • 6 x Burpees

Rest 2 Mins

W.O.D #2 W/Partner (12 Min AMRAP) Round robin

  • 300/250M Row
  • 20 x Box Jumps 24/20
  • 10 x Pullups

12/30/2017

W.O.D  w/Partner Complete for time

  • 600Ft Walking Lunge Alternating every 100ft, opposite Partner will be doing Farmer's Carry. (KB Cannot touch the ground at anytime or else it's 20 Burpees per person
  • 60 x Deadlifts 225/155, switching every 15 Reps, opposite Partner is holding a Hollow Plank
  • 120 x Calories on Rower switching every 30 cals, opposite Partner complete as many Wall Ball As possible
  • 60 x DB Snatch alternating arms, switching after 30 reps, opposite partner complete as many Sandbag cleans as possible 150/100/50/30

12/29/2017

W.U. 5 Min Individual

Group W.U. 10 Mins Covering Strength movement

Strength:  Floor Press

10 reps x 5 sets

W.O.D 3 Rounds/ 5 Min Rounds/ Max effort per exercise

  • Cals Assault Bike
  • Russian KB Swings 53/35
  • Box Jumps 20"
  • TTB
  • Cals Rower 

12/28/2017

W.U. 5 Min Individual

Group W.U. 5 Min of Max Effort Burpees

Skill:  Power Clean warmup for WOD

W.O.D 5 Rounds, Each round is a 3 Min AMRAP, Rest 1 Min

"The Chief"

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

REST 1 Min

Scale: 95/65 or 65/45

12/27/2017

W.U. 5min Individual

Group W.U.:  Prep for Thrusters

Strength:  Build to a heavy 3 rep Thrusters

W.O.D 10 rds for time 17.5

  • 9 x Thrusters 95/65
  • 35 x Double unders

12/26/2017

W.U. 5 Min Individual

Group W.U.:  Prep for HSPU and WOD coverage

Skill:   Work through HSPU Progression for WOD

W.O.D  12 rounds for time (26 Min Cap)

  • 12 x Air Squats
  • 8  x Pushups
  • 4  x HSPU
  • Complete a 1 Mile run or 2K Row in Increments throughout the workout

*Use a weight vest 20/14 only if you can do HSPU and Pullups RX