W.O.D

April 25, 2019

4/26/2019

W.U. Prep for movements, coaches choice

W.O.D in 25 Mins, Get as far as possible

  • 10 x Pullups
  • 20 x Pushups
  • 30 x Squats
  • 15 x Pullups
  • 30 x Pushups
  • 45 x Squats
  • 20 x Pullups
  • 40 x Pushups
  • 60 x Squats
  • 25 x Pullups
  • 50 x Pushups
  • 75 x Squats
  • 30 x Pullups
  • 60 x Pushups
  • 90 x Squats

Totals are: “MURPH”

  • Pullups: 100
  • Pushups: 200
  • Squats: 300
April 24, 2019

4/25/2019

W.U.  Group Plyo Drills, 3 rds of the following

  • High Jumps over PVC x 5
  • Lateral Jumps over Wall Ball, ball x 10
  • Each rd rotate Jump Rope movement: High Knees, Jumping Jacks, Crossovers

Strength: 2 Parts, 3 sets each (Do all of 1 exercise first then the second)

  • DB Bench Press, Unbroken sets of 12-15 reps (chose weight accordingly)
  • :45 sec Hollow Plank Holds
  • Seated DB Strict Press, Unbroken sets of 8-10 reps ( chose weight accordingly)

W.O.D 5 Rounds for time of

  • 8 x KB Snatches (L)
  • 12/10 x Cals Assault Bike
  • 8 x KB Snatches (R)
  • 4 x Stones over shoulder (Heaviest you can) 200/150/100/80/60
April 23, 2019

4//24/2019

W.U. Group Prep

  • Power Clean and Power Jerk movement coverage
  • Break down each position and then put together

Strength:  Power Cln and Pwr Jk

  • Build to highest weight with visual understanding of movement pattern

W.O.D  20 Min Clock

  • 0-12: TBA
  • 12-20: TBA
April 22, 2019

4/23/2019

W.U. Group Balance and CrossOver Symmetry

Gymnastics:  12 min Clock

Take 3 Max attempts on Max effort reps unbroken at

  • Ring MU’s
  • Bar MU’s
  • C2B Pullups
  • Pullups (Band or not)

*Chose the most advanced movement your individual skill set can accomplish

W.O.D 12 min AMRAP of

  • 50% of the highest max effort set for Pull movement
  • 9 x Pushups
  • 6 x Deadlifts @ 75% of most current 1 RM

CORE: 2 Rounds not timed

  • 21 x GHD Situps or 42 x Abmat Situps (Use 25/15) for floor situps
  • 15 x Bicep Curls
  • 9 x Cals on the bike
April 21, 2019

4/22/2019

W.U. 3 Rounds of

  • Ring Knee Tucks
  • Hollow Rocks
  • L-Sit Holds

Skill:  Kip for All gymnastics movements

  • Pullups
  • C2B Pulls
  • Bar MU’s
  • Ring MU’s

W.O.D 5 Rds of :30 sec Max Effort :30 sec Rest

  • Alt DB Clean and Jerks 70/50
  • Box Jumps 24/20
  • Air Squats

 

April 18, 2019

4/19/19

W.U.   Group Prep

W.O.D  MURPH Prep, for time complete the following

5  x 2 rounds of

  • 200M Run
  • 1 x Rope Ascent
  • 15 x Air Squats
  • 10 x Pushups
  • 5 x Pullups

*Wear a weight vest for the WOD if you can RX the movements listed 20/14 or

*Hold a medicine ball while running 20/14, scale work as needed for abilities

April 17, 2019

4/18/2019

W.U. Group

  • Banded Shoulder loading prep
  • Banded retractions
  • Tricep/Lat loading

Strength:  Bench Press

  • Build to a heavy set of 6 reps

W.O.D 30-20-10

  • Alt DB Snatches 70/50
  • Box Jump Overs 24/20

Aux: 2 Rounds of

  • :30 sec Hollow Hold
  • Light Weight Max Effort Bicep Curls
  • 30 x Mountain Climbers