Friday, October 31, 2014

103114

A. Mobility

B. Warm-up
Coaches choice

C. 20 rep back squat day 4
Add 5lb to previous weight if successfully completed
If you did not complete the 20 reps use the weight last successfully lifted

D. WOD
In teams of 2
Every minute on the minute 10 box jumps
With the remaining time do as many push press as possible 115/75
Alternate partners every minute


Thursday, October 30, 2014

103014 WOD

A. Mobility

B. Warm-Up
300m Row/300m Run
10 Thrusters 45lb/35lb
10 Good Mornings
3 Rounds

C. Strength WOD
Snatch Grip Deadlift
3-3-3-3-3

D. Met-Con
6 Deadlifts 225lb/155lb
10 KB Swings
30 Double Unders
8 Min AMRAP

Score=Reps

3,2,1 Go!!!!!!

Wednesday, October 29, 2014

102914 WOD

A. Mobility

B. Warm-up
10 push-ups
10 jumping lunges
10 toes-thru-rings
3 rounds

C. WOD

Teams of 2
6 rounds for time of:
5 Muscle-ups (Rx Lite: 10 Chest-to-bar Pull-ups)
7 Clean & Jerk 165/115 (Rx Lite: 135/95)
9 Hand Stand Push-ups (Rx Lite: 18 Pike Push-ups)
12 Pistols
15 Alternating Dumbbell Snatches (50/30)

3 Burpees EMOM (Start WOD with 3 burpees)
Team members must do burpees together and cannot start movements until both are done. Break-up reps any way you like. As always, one person working at a time.

25 minute cap.

Tuesday, October 28, 2014

102814

A. Mobility

B. Back squat day 3
20 Back squats
Add 5lbs to day 2 squat weight

C. WOD
Annie
50-40-30-20-10
Double unders
Sit ups

Monday, October 27, 2014

102714 WOD

A. Mobility

B. Group Warm-Up
Snatch Complex
2 Muscle Snatch, 2 Hanging Power Snatch, 1 Hanging Snatch into a full Squat.
Go through the complex at least 10-12 times.

C. WOD
6 Power Snatch (95lb/65lb)
9 Lateral Burpees over the bar.
12 Pull Ups
12 Minute AMRAP

3,2,1 Go!!!!!

Saturday, October 25, 2014

102514 WOD

A. Mobility

B. Warm-up
"Coaches Choice"

C. WOD

Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Toes-to-bar
9 Pistols (Rx Lite: Jumping Squat)
Rest for 1 minute and repeat for a total of 5 cycles.

Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.



Friday, October 24, 2014

102414

A. Mobility

B. Squat day 2
Back squat 20 reps
Add 5lbs to last squat weight

C. WOD
AMRAP in 6min
3 Push press 75/55
3 KB swings 53/35
6 Push press
6 KB swings
9 PP
9 KB swings
12 PP
12 KB swings
...ect

Thursday, October 23, 2014

102314 WOD

A. Mobilty

B. WOD / Volume
7 Deadlifts 225lb/155lb
7 Box Jumps
EMOM for Ten minutes. Partner up for larger classes.

C. Met-Con
1000m Row
50 Wall Balls 20lb/14lb
30 Burpee Box Jumps
For time.

3,2,1 Go!!!!!!

Wednesday, October 22, 2014

102214 WOD

A. Mobility

B. Warm-up w/ blank bar
10 muscle snatch from the hang
10 hang power snatch
10 behind the neck push press
10 good mornings
1 round

C. Team WOD Wednesday

Team WOD #1
100 Double-unders (as a team)
16 muscle-ups (Rx Lite: 40 Pull-ups)
100 Dubs
14 muscle-ups (30 Pull-ups)
100 Dubs
12 muscle-ups (20 Pull-ups)
Each time the athlete breaks a set of muscle-ups or pull-ups they must do 50 double-unders as a team
12 minute cap

Rest 3 to 5 minutes (set-up bars for Team WOD 2)

Team WOD #2
40 Hand Release Push-ups
30 Hang Power Snatch (95/65)
40 HRPU
30 Hang Power Snatch (115/75)
40 HRPU
30 Hang Power Snatch (135/85)
40 HRPU
155 or 95 Hang Power Snatch, as many reps as possible
12 minute AMRAP

Break-up reps any way you like with your partner. Scale accordingly.


Tuesday, October 21, 2014

102114

A. Mobility

B. Warm-up
2 rounds
10 pvc good mornings
10 pvc over head squats
10 jumping squats

C. WOD
Back squat 50% or you 1rm 20 reps
There is no time component, but once the bar comes off the rack you must try to complete all 20 reps before re-racking the weight.
Suggested rep scheme for 150lbs:
Empty bar - 7reps
95lbs - 5reps
135lbs - 5reps
185lbs - 3reps
150lbs - 20reps

D. Finisher
Tabata
Push-ups
Sit-ups
Double unders