20131001

Tuesday 1 Oct 2013

Ramp Up Course Day 2
WarmUp - 15 min

Skill: Thurster - 15 min
Quick tips video: http://www.youtube.com/watch?v=sWdo3dxgROI

WoD:
3RFT - 5 min cap
15 Thruster @ 65/95#
15 Burpees

rest 5 min, then

3RFT - 5 min cap
15 HangCleans @ 95/135#
15 Situps

Extra Credit:
EMOTM for 8 mins
100m shuttle sprint (50 down/back)

20130930

Monday, 30 Sept 2013

Ramp Up Course (RUC) Day 1

WarmUp - 15 min
Super Spiderman Stretching (open hips) video: http://www.youtube.com/watch?v=JBHzXF-mVjY

Skill: Pistol Progressions - 15 min
Getting started video: http://www.youtube.com/watch?v=tXDyWBqHGvM
More progression: http://www.youtube.com/watch?v=VRaH9OeTzHs
Scaling options video: http://www.youtube.com/watch?v=b4q0kqmF608

WoD:
3RFT - 15 min time cap
50 Wallballs
Rest as long as the last round took, rounded down to the nearest whole min
Example: 1:27 - rest 1 min, 2:45 - rest 2 min, 3:59 - rest 3 min, etc

Rest 5 min, then

3RFT - 5 min time cap
10 pistol squats (alt 5 ea leg)
5 HSPU

Extra Credit:
25 OHS @ 45/95# - should be unbroken, scale as necessary

20130927

Friday, 27 Sept 2013

5-4-3-2-1
Deadlift @ 225/315#
Muscle-Ups

20130926

Thursday 26 Sept 2013

Snatch 5X1

then

"Milk Was a Bad Choice"

Row 500m
Run 800m
50 Burpees
80 Double-Unders

20130925

Wednesday 25 Sept 2013

Push Press 5X2

then

9 min AMRAP
7 Box Jumps
5 HSPU

20130924

Tuesday, 24 Sept 2013

"Stay Classy"

5 Rounds
1 Snatch
5 OHS @ 95/135#
10 Ring Dips
15 Situps
Run 200m

20130923

Monday 23 Sept 2013

5X5 Squat Clean + 4 Front Squats (5 total Squats per set)

AMRAP in 7 minutes
7 Shups
7 T2B
14 Jumping Lunges (7 ea leg)

20130919

Thursday 19 Sept 13

Partner Wod!
5 RFT
40 Burpee Box Jumps - alternating
20 Tire Flips - alternating
Run 200m together

20130918

Wednesday 18 Sept 2013

Strict Press 5x5x3x3x1x1

Tabatta - 8 Rds of Each
Squats
Pushups
Double Unders
Ring Dips
Kettlebell Swings

20130917

Tuesday, 17 Sept 2013

Warm up to 80% 1RM Clean (Squat/Power, NOT Hang)

For time:
9 Cleans at 80% 1RM
15 T2B - sub w/ K2E or Leg-Raises
7 Cleans
15 T2B
5 Cleans
15 T2B
3 Cleans
15 T2B
1 Clean

Post WoD Time and Weight Used,

20130916

Monday, 16 Sept 2013

Lift
Back Squat, 5X5
- work up to heaviest possible 5RM

WoD
With a Continuously Running Clock
Row 500m
Then
3 RFT
21 wall balls
15 Pull-ups
9 HSPU

20130913

Friday, 13 Sept 2013

Max Effot Snatch

OR

Snatch Technique

Tutorial: http://www.youtube.com/watch?v=txCe5AFitM4

Record 1RM Sntach

20130912

Thursday, 12 Sept 2013

EMOTM Shuttle Sprint
8 Rds of 100m (50m down/back)

5 min rest

21-15-9
Burpee Box Jumps
Run 200m

Record Fastest and Slowest Sprint Times and WoD Time

20130911

Wednesday, 11 Sept 2013

Max Effort Clean and Jerk

OR

Clean and Jerk Technique

Tutorial: http://www.youtube.com/watch?v=Xs_uWQwkzaw

Record 1RM C&J

20130910

Tuesday, 10 Sept 2013

20 mins PU/Kipping/Butterfly Technique

Kipping Tutorial: http://www.youtube.com/watch?v=4ZJMblG5apg

then

21-18-15-12-9
KB Swings - heaviest possible
Knees-to-Elbows

Record WoD Time

20130909

Monday, 9 Sept 2013

Lift
Overhead Squats, 7X3, E2MOTM
Start w/ 45, 65, 95, 135, or 185
Add 10lbs Every 2min (each set)
Complete 3 Reps for 7 Rounds
No Rack - From the Floor
If You Fail an Attempt, Stay at that Weight Until Completed

OR

OHS Technique, 5X5 w/ PVC/Bar

5 min rest

4 RFT
15 WallBalls
25 Dubs
Run 200m

Record OHS Weights and WoD Time

20130906

Friday, 6 Sept 2013

...I've been holding on to this one for a while...

"Chipper Your Life Away"

10 Cleans @ 135#

10 Box Jumps @ 24"

10 Thrusters @ 135#

10 T2B

10 Burpee Muscleups (BUMPS) - sub w/ X2 PUs/Dips + 10 Burpees

10 T2B

10 Thrusters

10 Box Jumps

10 Cleans

20130905

Thursday, 5 Sept 2013

"Diane"
21-15-9
Deadlift @ 225
HSPU

then

"Flight Sim"
5-10-15-20-25-30-35-40-45-50...and back down of:
unbroken dubs
- if you break, you start that set over again
- must stop and restart at each set

20130904

Wednesday, 4 Sept 2013

"Barbara"
5 RFT - continuously running clock
20 Pullups
30 Shups (new word for pushups - it's hip, get w/ it)
40 Situps
50 Squats
3 min rest

20130903

Tuesday, 3 Sept 2013

5X5 Thrusters
- approx 40, 50, 60, 70, 75% 1RM Push Press
- last set should be heaviest possible 5RM

then

"Elizabeth"
21-15-9
Clean @ 135/95# - sub as necessary
Ring Dips - sub w/ parallels/box as necessary