W.O.D

September 13, 2016

9/14/2016

W.U 3 Rounds

  • 20 x Superman’s
  • 10 x Stiff Leg Deadlifts 45/35/15
  • Assault Bike :30 sec

W.O.D in 9 mins Complete

  • 100 x Double Unders
  • 25 x TTB
  • 25 x Deadlifts 225/155
  • 50 x Box Jump Overs 24/20

Rest 5 Mins

1 Rep Max Hang Clean

September 12, 2016

9/13/2016

W.U.  Complete

  • 100 x  4 count Flutter Kicks
  • 50 x 4 count Mountain Climbers
  • 3 Min Plank

Skill:  Choose one of 3/ 10 Min development

  • Rope Climbs
  • Peg Board Ascents
  • Hand Stand Walks

W.O.D 20 Min AMRAP 0f

  • 30 x Double Under’s
  • Rotate in 1 of the 3 Skills each round 
  • 10 x Burpees

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OLY Group:

  • Back Squat 1 RM + 25# / 62%  6 sets of 5 reps
  • Hang Snatch + OH Squat:  70% 2+1 (3), 72% 2+1 (3), 75% 1+1 (3)
  • Halting Snatch Deadlift 85% 3 x 5 sets
  • Snatch Balance:  Barbell work (speed)  
  • Strict Press:  ??? 5 x 5
September 11, 2016

9/12/2016

Strength:  Back Squat

1RM + 25#:  use 58% of that number

6 sets of 5 reps

W.O.D  21-18-15-12-9-6-3

  • Wall Ball 20/14
  • 200M Sprint between each segment
September 8, 2016

9/9/2016

Cash In: Complete 1 x 400M Run

then

7 Rounds in 9 Mins of

  • 7 x Wall Ball 20/14
  • 7 x Power Snatches 75/55

rest 3 Mins

7 rounds of 

  • 7 x KB Swings 53/35
  • 7 x Box Jump Over’s

Rest 3 mins

*Partner up for Row Work/Rest Ratio

  • 500M Row  
  • 400M Row
  • 300M Row
  • 200M Row
  • 100M Row 
September 7, 2016

9/8/2016

W.U  Pistol Squat Prep

Skill:  Pistol variations for WOD’s

W.O.D  21 Min Clock

Pick 2 Gymnastics Movements and 1 Cardio Piece

  • Min 1:  Gym
  • Min 2: Cardio
  • Min 3:  Gym
  • etc……

*This is a low intensity skill day.   Time to work on your weaknesses

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Oly Group:

  • Back Squat:  60% of Max + 25#  6 sets of 5 reps
  • Power Clean + Front Squat: 65% 2+1, 67% 2+1 (2), 70% 2+1 (3)
  • Halting Clean Deadlift + Pull: 80% 3 reps x 5 sets
  • Power Snatch: 65% x 3, 67% x 3 (2), 70% x 3 (3)
  • Push Jerk:  Build to a 5 RM, then 90% x 5, 80% x 5
September 6, 2016

9/7/2016

W.O.D 20 Min Clock

0:00-5:00 Complete 5 Rounds of

  • 9 x Pullups
  • 9 x Thrusters 95/65

5:00-10:00 Complete for time

  • 800M Sprint

10:00-15:00 Complete 5 Rounds of

  • 9 x Deadlifts 135/95
  • 9 x HSPU

15:00-20:00 Complete AMRAP of

  • 16 x Situps
  • 12 x Calories on Rower
  • 8  x Burpees

**Rest is the remaining time in each 5 Min period after segment of work is complete

September 5, 2016

9/6/2016

W.U. Partner Dynamic 

W.O.D  5 Rounds for time of

  • 3 x Bear Complex 95/65
  • 42 x Double Unders

*Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

Aux:  5 sets of 5-10 reps of Off set Pushups

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OLY Group:

  • Back Squat:  Max + 25#/ 60%  6 sets of 5 reps
  • Hang Power Snatch: 65% x 3, 67% x 3×2, 70% x 3 x 3
  • Halting Snatch DL + Pull: 80% 3 x 5
  • Hang Power Clean:  65% x 3, 67% x 3 x 2, 70% 3 x 3
  • Push Press:   70%  3 x 5