12/15/2017

W.U 5 Min Individual

Group:  Prep for WOD and scaling options

W.O.D  35min AMRAP of

  • 21 x Air Squats
  • 18 x Calories on ROWER
  • 15 x KB Swings 53/35
  • 12 x TTB
  • 9  x Sumo Deadlift High Pull 95/65
  • 6  x HSPU (Strict)
  • 3  x Sand bag Cleans 150/100

12/14/2017

W.U. 5 Min Individual

Group W.U. "Annie" 10 Mins

50-40-30-20-10

  • DU's
  • Situps

Skill: Pullups Mechanics (10 Mins)

  • Full Grip on bar
  • Knuckles on top
  • Move through the shoulders
  • Momentum through the hips
  • Tight Hollow to Arch

W.O.D 5 Rounds for time of

  • 15 x Pullups
  • 50FT Burpee Broad Jump
  • Body Weight Lunges back to start of Burpee Broad jumps

12/13/2017

W.U 5 Min Individual

Group W.U. Plyo and movement Coverage

W.O.D Complete for time

  • 800M Run/1000M Row
  • 21 x Cleans 95/65
  • 400M Run/500M Row
  • 14 x Cleans 155/105
  • 200M Run/250M Row
  • 9 x Cleans 205/135

AUX: 50 x Weighted Arch contractions

12/12/2017

W.U 5 Min Individual

Group W.U.  Power Snatch 

  • Cover the setup and finish position
  • 3 Pulls and bar close

Strength:  5 Min EMOTM

  • 2 reps per min, use lighter weight and focus on movement

REST 2 min and prepare weights

5 min EMOTM

  • 1 Rep per min, change weights and build to a heavy Single (5 attempts)

W.O.D 21-15-9

  • Power Snatch 115/85
  • Strict Pushups

 

12/11/2017

W.U. 5 Min Individual

Group:  Mobility and Mechanics for Power/Push Jerk

Strength:  Work through some weight progressions for Jerk

W.O.D Complete for time

  • 50 x Wall Ball 20/14
  • 50 x Situps
  • 30 x Wall Balls
  • 30 x Situps
  • 10 x Push Jerk 165/125
  • 10 x Bar Facing Burpees

Aux:  50 x Straight leg Deadlifts 45/35/15

12/9/2017

W.O.D "Lumberjack 20" Complete 

  • 20 x Deadlifts 275/185
  • 400M Run
  • 20 x KB Swings 70/53
  • 400M Run
  • 20 x OH Squats 115/85
  • 400M Run
  • 20 x Burpees
  • 400M Run
  • 20 x Pullups
  • 400M Run
  • 20 x Box Jumps 24
  • 400M Run
  • 20 x DB Squat Cleans 50/35
  • 400M Run

W.U 5 Mins Individual

Group WU:  Power Snatch Movement 

*Cover Tech skill for movement application

Strength:  10 Mins 

Work towards a touch n go 3 rep Power Snatch.  Only proper receiving positions will count

W.O.D 3 Tiers Levels, 12 Min Clock

"Amanda" 9-7-5 (ADVANCED)

  • Muscle Ups
  • Power Snatches 135/95

(INTERMEDIATE) 15-12-9

  • Chest 2 Bar Pullups
  • Ring Dips
  • Power Snatches 105/75

(BEGINNER) 21-15-9

  • Kipping Pullups (Bands if needed)
  • Bench Dips
  • Power Snatches 95/65 or less

AUX:  Hollow Planks HOLDS 3 x for max effort time

12/7/2017

W.U. 5 min Individual

Group W.U. for Front Squat

Strength:  Build to a 1 RM Front Squat (25 Mins)

  • 5 @ 65%
  • 5 @ 75%
  • 4 @ 85%
  • 3 @ 90%
  • 2 @ 95%
  • 1 @ 100%
  • Remaining time continue to find 1 RM

Group Review of Thruster

W.O.D  Complete 50 x Thursters 95/65 (10 Min Clock)

*At the top of each Min complete 25 x Double Unders includes start or the workout

12/6/2017

W.U.  Cover all the variations of movements being performed in the WOD and setup

  • Clean and Jerk: Work through some load variations that allow touch and go for "3" amount of reps
  • Find base depth for continued movement
  • Cals are Cals (talk damper)
  • Variations for HSPU, Box, around the worlds etc...
  • Practice DU's in that min

W.O.D complete for Reps

  • 5 Mins:  Max Power Cleans + Power Jerk 1+1=1 (155/105)
  • 4 Mins:  Max Pistols 
  • 3 Mins:  Cals on Rower
  • 2 Mins:  Max HSPU
  • 1 Min   : Max Double Unders

Aux: Good Mornings:  45/35 bar 50 x Reps

12/5/2017

Strength: Push Press

Build to a 1 RM, 20 Mins

  • 10 @ Barbell
  • 8 @ 55%
  • 6 % 65%
  • 4 @ 75%
  • 3 @ 85%
  • 2 @ 95%
  • 1 @ 105%

*Multiple attempts can be made at the 1 RM

W.O.D Complete as a Group in order

  • Tabata: Pullups (4 Min Clock)
  • 20 x Box Jumps 30/24 (2 Min Clock)
  • Tabata: Pushups (4 Min Clock)
  • 20 x Box Jumps 30/24 (2 Min Clock)
  • Tabata: AbMat Situps (4 Min Clock)
  • 20 x Box Jumps 30/24 (2 Min Clock)

**1 Min Rest between each segment of work

12/4/2017

W.U. Dynamic, Skill

Strength:  Deadlift

3 sets of 10 working on position at moderate load

W.O.D for time complete 3 rounds of

  • 21 x Rack Lunges 115/85
  • 15 x Deadlifts @ 115/85
  • 9  x Burpees

12/1/2017

W.O.D  Card Game

*A deck of cards will be split evenly for each team of 2.

  • 1 Person will be on the rower at all times
  • 1 person will complete 2 cards from the deck and a set of 30 DU's before switching with the rowing partner.

Objective is to accumulate as many Calories as possible on the rower and finish the deck AFAP.

All relative work denomination will be on the board at the gym in the am

11/30/2017

W.U. R.O.M WOD for Front Squat

 

Strength:  Front Squats

Week 5:

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

W.O.D 3 RFT of

  • 400M Sprint
  • 25 x Hollow Situsp
  • 50 x Steps Lunges

__________________________________________________________________________

OLY Group:

  • Lift off people either rest of come to reg class
  • All others Build to heavy Singles in the Snatch and Clean N Jerk.  Full positions

11/29/2017

W.U. 3 x 500M Rows

(rest the amount of time it takes each row)  Pacing

Skill/Strength:  Hollow Pushups and Ring Supported Dips

W.O.D 4 Rds, Each round is a 4 Min Clock

  • 30 x Wall Ball 20/14
  • 30 x KB Swings 53/35
  • 30 x Burpees

 

11/28/2017

W.U. Shoulder/Movement Prep for OH

Strength:  Push Press

Week 4:

  • 3 @ 75%
  • 3 @ 80%
  • 3 @ 85%
  • 2,2 @ 90%

W.O.D 5 RFT or 10 min clock

  • 12 x Box Jumps 24/20
  • 9  x Pushups
  • 6  x Push Press 115/85
  •  

_______________________________________________________

OLY Group:

  • Back Squat: 10 @ 70, 8 @ 75, 6 @ 80, 4 @ 85, 3 @ 90, 2 @ 95
  • Hang Pwr Snatch: 5 Min EMOTM 2 reps per min from 60,65,70,75,80% and 1 rep EMOTM 85-105%
  • Hang Pwr Clean:  5 Min EMOTM 2 reps per min from 60,65,70,75,80% and 1 rep EMOTM 85-105%
  • Push Press: 3 @ 75, 2 @ 80,85,90,95

 

11/27/2017

W.U. Team Assault

Skill:   Handstand Variations

W.O.D 18 min Cap or 10 Rounds

  • 3 x HSPU
  • 7 x TTB
  • 9 x Front Squats 95/65

**Weight Vest 20/14 is RX

11/23/2017

W.O.D  Happy Thanksgiving

with a Partner

10 Min Amrap

  • Cals on Assault Bike :60sec switch
  • Sandbag Cleans 150/100 x 10

12 Min Amrap

  • 250M Run (this is the switch)
  • 10 x DB Snatches 50/35
  • 20 x Steps OH Lunge 
  • 10 xTTB

10 Min Amrap (Alternate each round between Cals and Work load)

  • 21 x Calories
  • 12 x Pullups
  • 6  x Thrusters 95/65

12 Min Amrap

  • 400M Run is the switching factor
  • 30 x Power Cleans 75/55
  • 30 x Burpees over the bar

11/22/2017

W.U.  Movement Coverage and setup

W.O.D  "F.G.B"

3 rounds, Each round is 5 Mins, Max effort per 1 min per exercise

  • Wall Ball 20/14
  • Sumo Deadlift HP 75/55
  • Box Jumps 24/20
  • Push Press 75/55
  • Cals on Rower 

Rest 1 min per exercise

**Goal is to achieve a total score of 300pts

11/21/2017

Strength:  Front Squats

Week 4: 

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

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

  • KB Swings 53/35
  • 50Ft Burpee Broad jumps in between segments

_____________________________________________________________________________

OLY Group:

  • Back Squat: 10 @ 70, 8 @ 75,6 @ 80, 4 @ 85, 3 @ 90%
  • Snatch:  2 reps every 2 Mins starting at 60% increasing to 105%
  • Clean and Jerk:  same as Snatch
  • Clean Pulls:  4 sets of 5 @ 87%

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