W.O.D

January 30, 2017

1/31/2017

Strength:  Deadlift

80% @ 3 reps x 5 sets

W.O.D 14.3 AMRAP in 8 Mins of

  • 10 x Deadlifts 135/95
  • Box Jumps 24/20 x 10
  • 15 x Deadlifts 185/135
  • Box Jumps  x 15
  • 20 x Deadlifts 225/155
  • Box Jumps  x 15
  • 25 x Deadlifts 275/185
  • Box Jumps x 15
  • 30 x Deadlifts 315/205
  • Box Jumps x 15
  • 35 x Deadlifts 365/225
  • Box Jumps x 15

Masters Men 55 +

  • 20 inch Box Jumps
  • 95, 135, 185, 225, 275, 315 (M)
  • 65, 95, 115, 135, 155, 155, 185 (W)

____________________________________________________________

OLY Group:

  • 2 Position Clean (Floor, Mid thigh): 75% x 2 sets, 80% x 2 sets
  • Clean Deadlifts:  105% x 5 (5)
  • Front Squat: 75% x 5, 80% x 4 (2), 85% x 3 (2)

W.O.D  3 Rounds for time of

  • 10 x 1 Arm DB OH Walking Lunges (5 ea side) 35/26 
  • 10 x Hang Leg Raises
  • 10 x GHD Situps

 

 

 

 

January 28, 2017

1/30/2017

W.U. ROM WOD

Skill:  Pistols

W.O.D  “Mary” 20 Min AMRAP of

  • 5 x Handstand Pushups
  • 10 x Pistols
  • 15 x Pullups

or

W.O.D ” Nate” 20 Min AMRAP of

  • 2 x Muscle Ups (can be Bar MU’s)
  • 4 x HSPU
  • 8 x Kb Swings 70/53

CORE:  100 x Weighted Situps 45/35

 

 

 

January 27, 2017

1/27/2017

Strength:  Back Squat

 5  x  5 @ 75% of 1 RM

W.O.D  12 Min Clock broken in to 6, 2 Min AMRAP’s

  • Evens:  2 x Rope Climb then AMRAP of of Wall Ball 12/10 ft Targets
  • Odds:   30 x Double Unders then AMRAP of Box Jumps 24/20

 

 

January 25, 2017

1/26/2017

W.U.  ROM W.O.D for 20-25 Mins

W.O.D  2 Options

6K Row (bring your headphones if you need)

or

4 Mile Run

__________________________________________

OLY Group:

  • Power Snatch + Snatch:  75% x 4 sets
  • Jerk:  78% x 3 (5)
  • Clean Pull: 96% x 5 (5)
  • Back Squat: 75% x 5, 80% x 5 (3), 83% x 3, 80% x 4
  • Ab Roll outs:  15 reps x 3 sets
January 24, 2017

1/25/2017

W.O.D  30 Min Clock

In 10 Mins AMRAP of

“Cindy”

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Squats

At 10 min Mark

10 Min AMRAP of

  • 15 x Ring Rows
  • 10 x Thrusters 95/65
  • 5   x Burpees over the bar

At 20 Min Mark

10 Min AMRAP of

  • 30 x Situps
  • 20 x TTB
  • 10  x KB Swings 70/44
January 23, 2017

1/24/2016

Strength:  Deficit Deadlifts

65%  6 reps x 4 sets standing on elevated position

W.O.D  3 Variations based on weight

Elite:  12-9-6

  • Power Cleans 185/135
  •  Deficit Handstand Pushups on (45’s/25’s)

RX: 15-12-9

  • Power Clean 135/95
  • Handstand Pushups (Floor)

Scaled: 21-15-9

  • Power Cleans 95/65 or lower
  • Handstand Pushups (2 abmats or Box position)

_______________________________________________________________

OLY Group:

  • Snatch:  70% x 3, 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1
  • Clean and Jerk: 70% X 3, 755 x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1
  • RDL:  55% (of back squat) x 8 (4)
  • Hanging Leg Raises: 15 reps x 3 sets

 

 

 

 

January 22, 2017

1/23/2017

Skill:  Handstand Pushups

  • Variations off the 24/20 inch boxes 
  • Wall Walks for more advanced

W.O.D 16 Min AMRAP of

  • 30 x Double Unders
  • 20 x Burpees
  • 30 x Mountain Climbers (2 count exercise)
  • 20 x Calories (Athlete chose Bike/Row)