W.O.D

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

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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
September 20, 2016

9/21/2016

Strength:  Floor Press

  • Build to a 10 rep Max Floor Press

W.O.D  4 Rounds for time of

  • Speed Bump Farmers Carry (35’s x 2/25’s x 2)
  • 50 x Double Unders
  • 30 x OH Walking Lunges with 35/25
  • 15 x Burpees
September 19, 2016

9/20/2016

W.U.  3 Rounds of

  • 10/5 x 100% perfect Pushups, Use band tension to challenge yourself
  • 60 Sec of Double Under Practice
  • 10/10 x Lateral and Front Raises 10#/5#

Skill:  Dip Position and Hand Stand Pushups position

W.O.D “JT”  21-15-9

  • Handstand Pushups
  • Ring Dips
  • Push Ups

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OLY Group:

  • Hang Muscle Snatch + OHS:  1 + 1 x 8 (Unloaded bar or minimal weight)
  • Hang Snatch: 72% x 3, 75% x 2(2), 77% x 2 (3)
  • Split Snatch Tech Coverage
  • Hang Clean:  72% x 2, 75% x 2(2), 77% x 2 (3)
  • Behind Neck Strict Press:  ????  3 reps x 5 sets

 

September 18, 2016

9/19/2016

Strength:  Back Squat

1RM + 25#/60% = 6 sets of 5 reps 

W.O.D ” Jackie”

  • 1000M Row
  • 50 x Thrusters 45/30
  • 30 x Pullups
September 15, 2016

9/16/2016

W.U.  3 Rounds of

  • 10 x Retraction and 10 x Protraction Shoulders hanging on Pullup bar
  • 10 x Strict Hang Leg Raises to L or Knees past Hip
  • Accumulate 6 Mins of total Plank Time through the 3 rounds

W.O.D 5 x 3 Min AMRAP of 

  • 3L/3R Pistols
  • 4 x Muscle Ups (scaling written on board)
  • 5 x KB Swings 70/44

Rest 1 Min Between Rounds

LSD Run or Row

1 Mile or 2K Row (Not for time but consistent movement)

 

September 14, 2016

9/15/2016

W.U. Complete 1 set in order

  • 12L/12 R Turkish Get Up’s
  • 16 x Pushups
  • 20 x Push Press 45/35/15

W.O.D 6 Min Clock

  • Complete 50 x Thrusters 95/65
    • @ Top of each min must stop and complete 4 Burpees

REST 3 Mins

6 Min Clock

  • Complete 50 x OH Squats 95/65
    • @ Top of each min must stop and complete 3 Strict Handstand pushups

REST 3 Mins

2 x 400M Sprints Rest/Work 1:1

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OLY Group:

  • Back Squat: 1RM + 25/62%  6 sets of 5 reps
  • Power Clean: 70% x 3, 72% x 3(2), 75% x 3 (3)
  • Power Jerk: Build to 3 RM then 3 x 90%, 3 x 80
  • Power Snatch:  70% x 3, 72% x 3(2), 75% x 3(3)
  • Jerk Rack Dips:  150% of 1 RM 3 reps x 5 sets

 

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