10/20/2017

W.U Movement Coverage and weight assignment

W.O.D 5 x 4 Min AMRAPS, 2 mins Rest Between

#1

  • 15 x Cals on Rower
  • 30 x Lateral Jumps over the bar

#2

  • 15 x TTB
  • 5 x Sandbag Cleans 150/100

#3

  • 12/10 x Cal Assault Bike
  • 20 x Situps

#4

  • 5 x Deadlifts 315/255
  • 10 x Burpees over the Bar

#5

  • 6 x Goblet Squats
  • 2 x Rope Climbs

 

Comment

10/19/2017

W.U.  20 Min ROM WOD

Strength:  Strict Press

Week 7:  Final

  • 5 @ 80%
  • 4 @ 85%
  • 3 @ 90%
  • 2 @ 95%
  • 1 @ 102%

W.O.D Complete 27-21-15-9 of

  • Strict Pushups
  • Wall Ball 20/14
  • Pullups

________________________________________________________________

OLY Group:

  • Front Squat: 5 @ 70%, 5 @ 75%, 5 @ 80%, 4 @ 85%
  • Snatch Pull + Snatch:  1+1 x 10 @ 80%
  • Clean Pull + Clean: 1 + 1 x 10 @ 80%
  • Strict Press:  See class work

GHD Situps x 40 reps

 

Comment

Comment

10/18/2017

W.U.  Hollow and Arch 

Skill:  Handstands

  • Lvl 1:  Plank Hold in Hollow
  • Lvl 2: Wall Walks (Chest to Wall in hollow position)
  • Lvl 3: Handstand Holds (Focus head and hand position)
  • Lvl 4: Headstand Holds Free Standing
  • Lvl 5: Handstand Walks for distance

As a group cover handstand positions (Wall and Box)

W.O.D In order complete (20 Min Clock)

  • 10 x DB Snatch 50/35 (Alternating Arms)
  • 10 x HSPU
  • 10 x Cals Row
  • 20 x DB Snatch 
  • 20 x HSPU
  • 20 x Cals Row
  • 30 x DB Snatch 
  • 30 x HSPU
  • 30 x Cals Row

Comment

10/17/2017

Strength:  Bench Press

10 sets of 3 @ 80%

**In between each set 5 x Triceps press downs with bands

W.O.D 3 RFT of

  • 400M Run
  • 21 x Box Jumps 24/20
  • 12 x KB Swings 70/53

____________________________________________________________________

OLY Group:

  • Hang Snatch: 60% x 3, 70% x 3 (2), 80% x 3 (2)
  • Hang Clean + Push Jerk:  60% x 3, 70% x 3(2), 80% x 3 (2)
  • Snatch High Pull:  70%  3 x 3
  • OH Squat: 60% x 3, 70% x 3(2), 80% x 3 (2)

 

 

Comment

10/16/2017

Skill:  TGU's and Windmills

W.U Squat Prep

Strength:  Back Squat

Week 7 Final

  • 10 @ 70%
  • 8 @ 75%
  • 6 @ 80%
  • 4 @ 85%
  • 3 @ 90%
  • 2 @ 95%
  • 1 @ 102%

W.O.D complete as many reps as possible

  • 3 mins Max Effort Burpees
  • 2 mins Max Effort Pushups
  • 1 min Max Effort DU's

Comment

10/13/2017

W.O.Dfor time complete in Order

5 RFT of

  • 10 x Power Snatches 75/55
  • 30 x Double Under's

-50 x Situps-

4 RFT of 

  • 10 x Wall Ball 20/14
  • 10 x Box Jumps 24/20

-50 x Situps-

800M Sprint

3 RFT of

  • 6 x Strict Hand Stand Pushups
  • 12 x Burpees over the bar

10/12/2017

Strength:  Strict Press

Wk 6:

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

Skill:  Handstand Pushup Drills (15 Mins) 

Work through variations of position i.e. Abmats, Box height and hand/head positions

W.O.D Tabata (14 Mins) 4 mins per exercise/1 min rest between

  • Pushups
  • Thrusters 45/25
  • TTB

______________________________________________________________________

OLY Group:

  • Snatch Balance:  5 sets of 3 @ 60%
  • Build to a heavy Snatch for the day
  • Build to a heavy Clean and jerk for the day
  • Clean Pulls:  3 x 3 @ 85%
  • Front Squat:  5 @ 65, 5 @70, 5 @ 75, 5 @ 80, 4 @ 85

Comment

10/11/2017

W.U. Movement Coverage for WOD

  • Deadlifts
  • Hang Power Cleans
  • Power Jerks

W.O.D Hero "DT"

5 RFT

  • 12 x Deadlifts 155/105
  • 9 x Hang Power Cleans
  • 6 x Power Jerks

Scaled weight/Movement

  • 105/75
  • 75/45

Scale Power Jerk to Shoulder to OH

Comment

10/10/2017

Strength:  Back Squat

Wk 6:

  • 10 @ 70%
  • 8 @ 75%
  • 6 @ 80%
  • 4 @ 85%
  • 3 @ 90%
  • 2 @ 95%

or Wk 5 if you missed

  • 10 @ 70%
  • 8 @ 75%
  • 6 @ 80%
  • 4 @ 85%
  • 3 @ 90%

W.O.DComplete in order

  • 21 x Burpees
  • 21 x Pushup (Strict)
  • 42 x Calories on Rower
  • 15 x Burpees
  • 15 x Pushups (Strict)
  • 30x Calories
  • 9 x Burpees
  • 9 x Pushups (Strict)
  • 18 x Calories 

_______________________________________________________

OLY Group:

  • Pwr Snatch + OHS:  EMOTM 2 +1 @ 70%
  • 10 Mins, 2 reps every 2 mins @ 80%
  • Pwr Clean _ Front Squat: EMOTM 2 + 1 @ 70%
  • 10 Mins, 2 reps every 2 mins @ 80%
  • Snatch Pull: 3 x 3 @ 85%
  • Back Squats: Week 5 or 6

 

Comment

10/9/2017

W.U.  Active Shoulders Prep for Pulling

-Review Hollow and Arch position as it pertains to Kipping

Strength:  Strict Weighted Pullups

10 sets of 3 reps

Focus is same weight or resistance across ALL sets while maintaining complete Range of Motions and points of movement specifics throughout

W.O.D 2 Individual Rounds for time of

Group A:

  • 50 x DU's
  • 25 x KB Swings 70/53
  • 15 x Ring Muscle Ups
  • 50 x DU's

Group B:

  • 25 x DU's
  • 25 x Swings @ 53/35
  • 10 x Bar MU's
  • 25 x DU's

Group C:

  • 100 x Singles
  • 25 x Swings 44/26
  • 15 x C2B, Kipping or Strict Banded Pullups
  • 100 x Singles

***Athletes will choose the WOD they can do ALL 3 movements in their entirety

Comment

10/5/2017

W.U. 15 Min ROM WOD

Strength:  Strict Press

Wk 5:  

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

or Wk 4:

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

W.O.D3 Individually time rounds of

  • 400M Run
  • 20 x Pistols (10L/10R) Alternating
  • 10 x Ring Dips

Aux:  Front, Lateral, Internal and External Rotations for shoulder

10 reps each position x 3 sets.  Use a weight i.e 2.5#, 5 # or 10# that allows proper shoulder positioning.

_____________________________________________________________________________

OLY Group:

  • Hang Snatch (Squat):  5 min EMOTM x 2 @ 65%
  • 10 Mins build in 2's from 70%-85%
  • Hang Clean + Push Press: 5 Min EMOTM 2+1 @ 65%
  • 10 Mins build in 2's from 70%-85% (Cleans)
  • Strict Press: 5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%

Aux:  3 Rounds of

  • 12/10 AB (Put on Elevation mask during recovery)
  • 20L/20R DB Bent row
  • GHD Back Ext x 30

 

 

Comment

10/4/2017

Skill:  Ring Dips (Scaling and R.O.M)

Strength:  2 Parts

  • 3 sets of Max Effort Ring Dips
  • 3 sets of Bent Over Row 135/95 x 8 reps

W.O.DBuy In:  75 Double Unders

7 rounds of

  • 7 x Power Snatch @ 75/55
  • 7 x Strict Pushups
  • 7 x OH Squats
  • 7 x HSPU
  • 7 x SDL/HP

Cash out:  75 Double Under's

Comment

Comment

10/3/2017

Strength:  Bench Press

3 Sets, Each set consist of the following without rest

  • Set 1:  5 x Narrow, 5 x Wide, 5 x Neutral @ 65%
  • Set 2: Same at 70%
  • Set 3: Same at 75%

W.O.D 15 Min Clock

Buy In: 30 x TTB then

5RFT of

  • 10 x Wall Ball 20/10
  • 10 x Box Jumps Overs 30/24

________________________________________________________________

OLY Group:

  • Snatch:  3 reps EMOTM for 5 mins at 65%
  • Cleans: 3 reps EMTOTM for 5 Mins at 65%
    • Snatch High Pull:  80% 3 x 3
    • Halting Snatch DL + Snatch Deadlift : 70% 1+1 x 4

Comment

Comment

10/2/2017

Strength:  Back Squat

Wk 5:

  • 10 @ 70%
  • 8 @ 75%
  • 6 @ 80%
  • 4 @ 85%
  • 3 @ 90%

or Wk 4 if you missed

  • 10 @ 70%
  • 8 @ 75%
  • 6 @ 80%
  • 4 @ 85%

W.O.D for time complete

21-15-9

  • Squat Cleans 115/85
  • Burpees over bar

Comment

Comment

9/29/2017

W.O.DHERO " Andy"

for time complete:

  • 25 x Thrusters 115/75
  • 50 x Box Jumps 24/20
  • 75 x Deadlifts 115/75
  • 1.5 Mile Run
  • 75 x Deadlifts
  • 50 x Box Jumps
  • 25 x Thrusters

If you have a weight vest wear it 20/14

*Weight vests will do step ups NOT Box Jumps

Comment

Comment

9/28/2017

W.U Group

Strength:  Strict Press

Wk 4:

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

or if you missed Wk 3:

  • 10@ 70%
  • 8 @ 75%
  • 6 @ 80%
  • 5 @ 85%

W.O.D 10 RFT of

  • 1 x Rope Ascent
  • 3 x Strict HSPU
  • 5 x Push Jerks 105/75

 

Comment

9/27/2017

W.U. Snatch

Strength:  Hang Power or Hang Snatch 

15 Mins Build to a heavy single

W.O.D 5 RFT of

  • 3 x Hang Power or Hang Snatch 60% of strength portion
  • 6 x OH Squats
  • 9 x Barfacing Burpees

9/26/2017

W.U.  ROM WOD 15 mins

W.O.D for time complete

  • 25 x WB @ 20/14
  • 50 x DU's
  • 25 x WB
  • 50 x DU's
  • 25 x WB
  • 50 x DU's
  • 25 x WB
  • 50 x DU's

Core:  L-Sits on boxes or benches

Tabata Style 20 on/10 off

Comment

9/25/2017

Strength:  Back Squat

Wk 4

  • 10 reps @ 70%
  • 8 reps @ 75%
  • 6 reps @ 80%
  • 4 reps @ 85%

or Wk 3 if you missed

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

W.O.D 12 Min AMRAP

  • 15 x Strict Pushups
  • 12 x Pistols (6L/6R)
  • 9  x KB Swings 70/53

Comment

Comment

9/22/2017

W.O.D  Multi-Parts

Tabata:  Ring Dips

Rest 1 min

3 Min AMRAP of

Clean and Jerk 155/105

Rest 2 mins

Tabata: Pullups

Rest 1 Min

3 Min AMRAP of

Power Snatches 135/95

Rest 2 Min

Tabata:  Situps

Comment