Month: August 2016

WOD – 9-1-16

WARM-UP 1 min Singles rest :30 1 min Doubles 25 Abmat Situps 10 Airsquats *shoulder and hip mobility STRENGTH/PLYO 3 Sets A1. Stick Jump overs x 4 reps (bounding) A2. Double KB OHS x 8 reps A3. 12-15 GHD Situps – rest 1:30 min WOD 10-8-6-4-2 – Deadlifts (245/155) 5-4-3-2-1 – Legless Rope climbs

WOD – 8-31-16

WARM-UP In 12 mins Casualluy Accumualte 8 TGU / side (24/16) – should take at least 30 seconds / side spend 10 min w shoulder and lat mobility WOD  3 Rounds for time: 800m run 20 KB swings 10 T2B 40 doubles (80 singles)

WOD – 8-30-16

WARM-UP In 12 min Accumulate: 3 min of a ring plank 4 min of HS hold STRENGTH Build to a heavy but perfect 1 shoulder press + 2 push press WOD Every 3 mins x 6 sets 250/200M row 8 burpees over the row 15 Abmat Situps

WOD – 8-29-16

WARM-UP 400m run (easy) 10 air squats 10 front squat 10 box step ups 10 box jump step down Hip and Lat mobility STRENGTH Front Squat Build to a heavy set of 5 in 12 min – then 3×5@80% (move with speed!) WOD 3 Rounds for time: 400m run 20 Box Jump overs (24/20)

WOD – 8-28-16

WARM-UP 250m row x 3 after each set: 10 walking lunges 10 pushups 10 strict knee ups SWOLE SESSION 3 sets 8 bulgarian split squats each leg 10 weighted pushups 12 rear delt flys WOD 20 cal AB sprint 15 burpees 75ft backwards sled drag – 4 sets – rest 3 min

WOD – 8-27-16

WARM-UP 800m run review and drill all movements WOD 35 min AMRAP 30 Power Cleans (135/95) 40 Wall Balls (20/14) 800m Partner Run 30 Pull-ups 40 Burpee-over-bar 400m Partner Sandbag Run (one each) 30 Front Squats OR Back Squats (135/95) 40 Power Wall Balls (20/14) 200m Partner Run

WOD – 8-26-16

WARM-UP 1200m row at last weeks 1k pace STRENGTH Build to a heavy 3 pos clean for the day – b.knee/a.knee/mid thigh WOD 4 rounds 400m row 12 TTB 4 squat clean thrusters (155/105) 6/4 Bar MU *same time / round rest 120 seconds

WOD – 8-25-16

WARM-UP COACHES CHOICE STRENGTH 3 sets A1. Max distane Broad Jump x3 A2. KB or DB goblet squat – HEAVY x 20 @ 20×1 A3. 20 weighted situps with db behind head WOD 21-15-9 push jerks (115/75) 800-600-400m run after each rd

WOD – 8-24-16

WARM-UP easy 400m run then: PVC pipe and empty barbell snatch work *pulls, snatch balances, footwork. STRENGTH Build to a heavy but perfect form double power snatch (not tng) (rest :10 bt lifts) WOD “Cindy w a twist” AMRAP 15 5 pullups 10 pushups 15 air squats *after each rd complete 2 power snatch @75% of …

WOD – 8-24-16 Read More »

WOD – 8-23-16

WARM-UP 250m row 1 min singles 250m row 1 min doubles STRENGTH 3 attempts – 10 strokes to find lowest 500m pace after each attempt: 5 SA DB press (20×1) :30 star side plank each side WOD 4 rounds for time: 500m row 2 wall climbs 35 doubles

Scroll to Top