W.O.D

September 28, 2016

9/29/2016

W.O.D with a continuos running clock

  • Complete 50 x Pullups
    • every min on the min complete 15 x Situps
  • Complete 50 x Thrusters 75/55
    • every min on the min complete 5 x TTB
  • Complete 50 x Box Jumps 24/20
    • every min on the min complete 10 x Abwheel rollouts

Strength:  Bent Row

Pick a challenging weight perform 5 sets of 5 reps

______________________________________________

OLY Group

  • Back Squat:  1RM + 25# * 60% 3 x 3
  • Power Clean and Power Snatch: 65% x 2, 70% x 2, 75% x 2, 80% x 2, 2 Rep Max
  • Press:  ???  5 x 5
  • SLDL:  95#  3 x 7 sets

 

September 27, 2016

9/28/2016

Strength:  Bench Press

Use Band Tension and Kettlebells to work through 50 x Bench Press reps

Must complete in Sets of 10 reps

W.O.D  6 Min AMRAP of

  • 12 x KB Swings 53/35
  • 8  x Strict Pushups

*At 2 and 4 Mins Stop and complete 50 x Double Unders

W.O.D 9 Min AMRAP of

  • 12 x KB Cleans 6L/6R
  • 8 x Burpees

*At 3 and 6 mins Stop and Run 300M

FIN

 

 

September 26, 2016

9/27/2016

W.U.  Mobility for Shoulder health

Skill:   Upside down anything

W.O.D  complete for time 10 rounds of 

  • Row (Cals) x 10
  • Wall Ball 22-20-18-16-14-12-10-8-6-4

CORE:  Box L-Sits as a group

______________________________________

OLY Group:

  • Back Squat:  1Rm + 25# * 60%  3 sets of 3
  • Block Hang Snatch + OH Squat:  2+1 (5) @ 60%
  • Pressing Snatch Balance:  Barbell ONLY Speed pressing down
  • Block Hang Clean + Front Squat:  2+1 (5) @ 60%
  • 50 x Box Jumps 24″  (Not in a hurry, just explosive)

 

September 25, 2016

9/26/2016

Strength:  Back Squat

1RM + 25#/62% = 6 sets of 5 reps

W.O.D 21-15-9

  • Front Squats 135/95
  • Burpees over Bar
September 23, 2016

9/24/2016

WOD:   2 x Options

“Carse”

21-18-15-12-9-6-3

  • Squat Cleans 95/65
  • Double Unders
  • Deadlift 185/125
  • Box Jumps 24″

***Each segment begins with 150 ft bear crawl

or

“Falkal”

25 Min AMRAP of

  • 8 x HSPU
  • 8 x Box Jumps 30/24
  • 1 x Rope Climb

____________________________________________________

OLY Group:

  • Back Squat:  1Rm + 25#/64%  6 sets x 5 reps
  • Build to Heavy Single Hang Snatch then
  • 90% x 2, 85% x 2, 80% x 2
  • Build to Heavy Single Hang Clean + Jerk then
  • 90% x 2 + 2, 85% 2+2, 80% 2+2

Pick a CORE movement on GHD and complete 50 reps in a more challenging variation

September 22, 2016

9/23/2016

W.O.D  Complete AMRAP’s of the following

3 Min AMRAP of

  • 12 x KB Swings 53/35
  • 9  x Box Jumps 24/20
  • 6  x Wall Ball 20/14

Rest 1 Min

3 Min Clock Complete 400M Run

Rest 1 Min

3 Min AMRAP of

  • 12 x Wall Ball 20/14
  • 9 x KB Swings 53/35
  • 6 x Box Jumps 24/20

Rest 1 Min

3 Min Clock Complete 400M Run

Rest 1 Min

3 Min AMRAP of

  • 12 x Box Jumps 24/20
  • 9 x Wall Ball 20/14
  • 6 x KB Swings 53/35

 

September 21, 2016

9/22/2016

W.U. Snatch Progression grouping exercises

Skill:  Power Snatch 

10 MIN EMOTM

-Build to a challenging 3 Rep Power Snatch 

W.O.D “Isabel”

30 x Power Snatches 135/95

*Scaling will be on par with skill in the movement

_______________________________________________

OLY Group:

  • Back Squat: 1RM + 25#/64%  6 sets of 5 reps
  • Power Cleans off Low Blocks:  Build to 3 Rep Heavy in 12 Mins
  • Clean High Pull: 80% 3 x 5 sets
  • Power Snatch:  Slow Pull from floor to Knee, pause then commit to second Pull.  3 Rep Heavy
  • Split Jerk:  Commit to a single heavy off rack or blocks