W.O.D

October 8, 2016

10/10/2016

Strength:  Back Squat

1RM + 25# * 80%

3 sets of 3 reps

Conditioning:

  • 1000M Row
  • 2 x 500M Rows
  • 4 x 250M Rows

W.O.D  6 Min AMRAP of

Thrusters 75/55

*Every min on the min stop and do 3 Burpees

October 6, 2016

10/7/2016

W.O.D  5 RFT of

  • 10 x Wall Ball 20/14
  • 20 x Walking OH Lunges 45/35
  • 10 x Swings 70/53
  • 20 x Box Jumps 24/20
  • 10 x Cals on Rower

Cool down and stretch

October 5, 2016

10/6/2016

W.U.  3 Rounds of

  • 10 x Step Ups (L/R) 35/26
  • Assault Bike :30 sec
  • 20 x Superman’s

Strength:  Deadlift

  1. Build to a Heavy Single (Properly) then
  2. 3 singles at 90% of the Established Heavy single

W.O.D 3 x 3 Min AMRAP’s of

  • 10x TTB
  • 20 x Situps
  • 30x Double Unders

________________________________________________________________

OLY Group:

  • Back Squat: 1RM + 25# * 62%  3 sets of 3 reps
  • Hang Power Clean + Power Clean: 1+1 (3) @ 60%, 1+1 (3) @ 65%, 1+1 (3) 70%
  • Front Squat: 5 x 5 @ 70%
  • Clean Pause DL below knee into high pull:  80% 3 set of 6 reps
  • Power Snatch:  70%  2 x 6 sets
  • Power Press:  3 x 5 @ 70%

 

October 4, 2016

10/5/2016

Skill:   Pullup/C2B/Bar MU/MU Pracitice

Review:  Snatch Movement

W.O.D  15 Min AMRAP of

  • 2 x Ring Muscle Ups
  • 4 x Snatches 135/95
  • 12 x Strict Pushups

**Scaling

  • (2) x Bar Muscle Ups, (4) x C2B Pullups,  (6) x kipping Pullups or (8) x Strict Pullups
  • Snatch weight scale will be in respect to movement and position quality
  • Pushups will be varied as needed

 

October 3, 2016

10/4/2016

Strength:  Strict Press

  1. Build to Heavy Single
  2. 90% 1 rep x 3 sets

W.O.D  3 Individual Rounds for time

5 Min Clock complete

  • 400M Run
  • 25 x Burpees
  • 400M Run

_______________________________

OLY Group:

  • Hang Power Snatch + Power Snatch:  1+1(3) 60%, 1+1(3)  65%, 1+1 (3) 70%
  • OH Squat: 5 x 5 @ 70%
  • Snatch pause deadlift below knee into high pull:  80% 3x 6sets
  • Power Clean: 70% 3 x 6
  • Strict Press:  (same as class)
October 1, 2016

10/3/2016

Strength:  Back Squat

1Rm + 25# * 64%

  • 6 sets x 5 reps

Oly Group: 1RM + 25# * 62%

  • 3 sets x 3 reps

W.O.D  10 Min AMRAP of

  • 7 x Deadlifts 95/75
  • 7 x Hang Power Cleans
  • 7 x Front Squat’s
  • 7 x Shoulder to OH (i.e. Push press, Push Jerk)
September 29, 2016

9/30/2016

Skill/Strength:   Clean Doubles

Build to a heavy touch and go full squat clean

W.O.D  for time complete 

  • 3 x Rope Climbs
  • 9 x Cleans 165/105
  • 2 x Rope Climbs
  • 6 x Cleans 195/135
  • 1 x Rope Climb
  • 3 x Cleans 225/155

*Rope Climbs substitute Strict Pullups or Ring Rows based on attendance 9/29