Comment

8/17/2017

W.O.D  "THE END"

  • 25 x Power Snatches 75/55
  • 20 x TTB
  • 15 x Wt Step Up's (Left) 50/35
  • 10 x Sandbag Cleans 150/100
  • 5 x Rope Ascents
  • 10 x Sandbag Cleans 150/100
  • 15 x Wt Step Up's (Right) 50/35
  • 20 x TTB
  • 25 x Power Snatches 75/55

Comment

Comment

8/17/2017

W.U. ROM W.O.D  20 Mins

W.O.D  3 Rounds for time of

  • 800M Run
  • 500M Row
  • 100 x Singles

Core:  Tabata

  • Plank in Pushup
  • Mountain Climbers

Comment

Comment

8/16/2017

Strength:  Bench Press

3-3-3-3-3-3

W.O.D Complete 3 RFT of

  • 25 Calories
  • 5 x Cleans @ 205/155

Cardio:  3 x 100M Sprints

Comment

Comment

8/15/2017

W.U. Coaches choice

Skill:  Development of

  • HSPU Floor or Box
  • Ring Dips or Box Dips
  • Strict Pushups

W.O.D "JT" 15 Min Clock

21-15-9 of

  • HSPU
  • Ring Dips
  • Strict Pushups

Cardio:  7 Min Clock

Assault Bike Cals/DU's

  • 10,10
  • 10,20
  • 10,30
  • 10,40
  • 10,50

 

Comment

8/14/2017

Strength:  Front Squat

3-3-3-3-3

W.O.D 20 Min Clock

  • 400M Run
  • Max Effort Front Squats 135/95

@20 Min mark 

  • 3 Min Max Wall Ball
  • 2 Min Max Situps
  • 1 Min Max Burpees

Comment

8/12/2017

W.O.D  W/Partner

10 Rounds of

  • 200 Ft Waiters Walk x 2 50's/35's
  • 200 Ft Farmer's Carry 2 x 53/35's
  • 10 x Wall Ball 20/14

Rest 5 mins

Accumulate Max Effort Weight for Deadlift

Rest 3 Mins

3 Rounds (each partner does equal work)

  • 500/450M Row
  • 20 x Lateral Jumps over rower leg

 

Comment

8/11/2017

W.O.D  3 Part Series

# 1:  10 Min AMRAP of

  • 5 x Hollow Ring Rows
  • 7 x Strict Pushups
  • 9 x Air Squats

**Use a weighted vest if possible 20/14

# 2:  7 Min Clock Complete 5 Rounds of

  • 6 x Calories on Rower
  • 4 x Burpees over box 30/24
  • 2 x Sandbag Cleans over Shoulder 150/100

# 3: 8 Min AMRAP of

  • 8 x KB Swings 70/53
  • 25ft Walking KB Rack Position Lunge

8/10/2017

Strength:  Hang Power Cleans

Work up to a heavy double

W.O.D  for time complete 5 RDs of

  • 12/10 Assault Bike Cals
  • 9 x Hang Power Cleans 155/105
  • 6 x Push Jerks 155/105

*Weight should be chosen so that movements and intensity stay consistent

Comment

8/9/2017

W.U. ROM W.O.D 20 Mins

W.O.D 3 RFT of 

  • 20 x C2B Pullups
  • 15 x TTB
  • 10 x Thrusters @ 135/95

CORE:  7 Min ABs

Comment

8/8/2017

Skill:  Tabata

  • Hollow
  • Air Squats
  • Arch

W.O.D  5 Individual Rounds for time of 

  • 250M Row
  • 200M Run
  • 10 x Burpees

Clock is 3:30 with rest time of :30 sec

Core:  Coach's Choice

Comment

8/5/2017

W.O.D  Saturday FUN w/Partner

With 4 Min, 8 min and 16 Min Clock move through below sequence

  • 50 x Wall Ball (Do not let the ball touch the floor) 20/14
  • 50 x Box Jump Over's 24/20
  • 50 x Deadlifts @ 135/95
  • 50 x TTB
  • 50Ft Sled Pull Relay

Comment

Comment

8/4/2017

W.U.  W.O.D discussion and partner assignment

W.O.D 30 Min AMRAP w/Partner

  • 12 x Thrusters 95/65
  • 30 x DU's
  • 12 x Sandbag Cleans 150/100
  • 30 x Burpees
  • 12 x HSPU

*12 rep Movements Split work 6 reps each

*30 rep Movements, each person does full amount

Comment

Comment

8/3/2017

Skill:  Snatch Progression (Building from the basics)

20 Min Skill work

W.O.D for time complete

27-21-15-9

  • Hang Power Snatches 75/55
  • Box Jumps 24/20

Comment

8/2/2017

W.U. Track Drills

W.O.D  Complete 5 RFT of

  • 2 x Rope Ascents
  • 30 x Walking Lunges
  • 60 seconds of Hollow Planks Holds

Immediately following

Sprint 800 then complete 100 x Hollow Situps (weight vest comes off for this part)

*Use a 20#/14#  Weight Vest

Comment

8/1/2017

Strength:  Back Squats

5 sets of 3 @ 85%

W.O.D  3 RFT of (12Min Cap)

  • 400M Sprint
  • 10 x Hollow Ring Rows
  • 15 x TTB

CORE:  Coach's choice

Comment

Comment

7/31/2017

W.U.  Partner warmup

Skill:  Hollow relation to KTE/TTB

W.O.D  4 RFT of

  • 10 x KB Squat Cleans (5L/5R) 70/53
  • 20 x Cals Rower
  • 10 x Goblet Squats 70/53
  • 20 x Hollow strict Pushups
  • 10 x KB Swings 70/53

Comment

Comment

7/29/2017

W.O.D w/Partner

  • 800M Run
  • 60 x KTE
  • 30 x Burpees
  • Farmers Carry 95/75 x 2 barbells (Around the house)
  • 30 x Burpees
  • 60 x KTE
  • 800M Run
  • then accumulate 8000# via Power Snatch

weights to use are 135/95, 115/75, 95/65, 75/55  W/Partner do the math, YES MATH!!

Comment

Comment

7/28/2017

W.U  Group ROM WOD

W.O.D  3 rounds, Fight GONE Bad style

  • DU's
  • Squat Cleans 95/65
  • Ring Dips
  • Wall Ball 20/14
  • Cals on Bike?Rower

Comment

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