20141203

WOD: 30 min AMRAP Bodyweight day       

20 Burpees                      

20 Air Squats                  

20 Push ups                    

40 Walking lunges            

Bear Crawl  the B-Ball court down and back

20141202

WU: 

2x Jog the length of the basketball court

1x High Knees for a length

1x Butt Kickers for a length

1x Toy Soldiers for a 1/2 length

3 rds

10 Burpees

20 Walking Lunges

Str: 5x5 Box Squats

(box just below parallel and around 6" behind heels so you have to really reach for it, no resting on box.)          

WOD: 3 rds                      

50 DU (25 Singles/25 Tuck jumps)                             

10 DB C&J (Touch DB to ground each rep, chest big)      

:45 Up/Down Planks         

Acc: 3x lightweight RDL

Mobility!!!

20141201

Warmup:

3 mins on cardio any cardio machine working up to moderate exertion

1 min arm circles small and big backwards and front

20 lunges to a samson stretch followed by a trunk twist

3x

5 strict pull-ups

10 pushups 

10 Situps

3RM: Narrow Grip Bench   

Supersets                       

2x                             

A1: Strict Pull-ups 8-12   

A2: DB Shoulder Press 8-12  

2x                                  

B1: DB Butterflies 8-12    

B2: AMRAP Pendlay Row 135/95#                         

5x suicides 5ft, 10ft, 15ft, 20ft    

1:00 Rest                  

Stretch

20141126

Skill:
 10 min hollow position work on grnd and pullup rig.                    

WOD:
partner 30 mins        
P1:AMRAP 50%BW bench          
 P2: Spot P1                                  
 20 Weighted Partner situps 45/25#                
20 Burpee pull-ups between the 2              
  Other Partner does next bench set

20141125

WOD:
Death by C&J                

Acc: 3x 8-12 weighted hip raises                    
  2xsled drag

20141124

1 RM: Split Jerk (20 mins)

(Push press for newbies.)           

WOD: 10 min AMRAP       

50 DU (25 singles+25 tuck jumps)                            

3 MU (3 CTB/3 Ring Dips)                              

10 T2B              

Mobility!!!

20141121

Strength: 6x3 Push Press      

WOD:
6 min AMRAP        
10 Pendlay Rows 135/95
10 Rollouts 135/95#      


Acc: 2x 1:00 battle ropes

Mobility 

20141120

Strength: 2x15 Front Squat    

 WOD:
Chipper                
1000m row                  
 50 Pushups                      
40 Power Cleans 115/75  
30 Over the Bar Burpees                  
 20 KTE                          
10 Broad Jumps


Mobility 

20141118

Str: Bench Press 

2x6 Mod-Hvy weight 

+1x AMRAP 50% 1RM            

WOD: 3rds                    

8 Strict Pull-ups               

8 Strict Press 115/75#      

:45 Up-Down Planks       

:45 Rest                         

Acc: 2x AMRAP GHD sit-ups     

20141117

1 RM: Sumo Dead Lift 

(20 mins)                         

WOD: 4 rds                    

10 Squat Cleans 115/75#   

10 T2B                            

Acc:2x AMRAP GHD back raises 

(NOT hip raises)

20141114

10 min EMOM                       

2x Squat Snatch 65-75% 1RM 

(Work form not heavy weight)                             

WOD: 9 min AMRAP         

30 DU (15 Singles/15 Tuck Jumps)      

5 HSPU                           

10 Plate OH Lunges 45/35

Mobility!!!

20141113

Str: 2x AMRAP  Bench Press 90% BW                

WOD: 6 min AMRAP          

10 Box Jumps                  

10 T2B                             

Acc: 2x AMRAP GHD Sit-ups                            

A lot of Mobility!!!

20141112

WOD: Thruster Burpee Madness  

5 Thrusters 135/95#       

10 Burpees                     

10 Thrusters 115/85#      

10 Burpees                     

15 Thrusters 105/75#      

10 Burpees                     

20 Thrusters 95/65#       

10 Burpees                     

25 Thrusters 75/55#        

10 Burpees                      

30 Thrusters 65/45#        

10 Burpees                     

35 Thrusters 45/35#       

10 Burpees 

Mobility!!!

1RM : Shoulder Press 

(mile marker, most important part of the day)            

WOD: 4rds                       

8 Strict Pull-ups              

16 HRPU                         

:30 K2E                          

:30 Rest                          

Acc: 2x 8-12 pullovers 

Mobility!!!

20141110

Hahahaha, that's how all of you are going to feel.

WOD: 12 Min AMRAP
3 Deadlift 315/205# (If you start losing your form, GO LIGHTER!!)
10 Lunges 135/95# (5 ea leg)
10 KBS 53/35#
10 Tuck Jumps (just cause)

No accessory work, trust me it's enough.

Mobility!!!

20141107

Str: 9x3 Speed Bench 

(:45 rest between sets/3 sets narrow, 3 normal, 3 wide)                             

WOD: 21-18-15-12-9-6-3  

Push Press 95/65#                              

Ring Rows                      

Acc: 2x AMRAP GHD Hip Raises

Mobility!!!

20141106

Oly: 5x3 Squat Clean 

(Touch and go no dropping during a set)      

WOD: 3 rds                     

10 Front Rack Lunges      

10 Mad Russians 45/25# 

:45 Air Squat                  

1:00 Rest                        

ACC: 2x10 Standing good morning   

Mobility!!!!

20141105

WOD: The Endurance Descent (I'm proud of this one.)         

3:00 Double Unders             

3:00 KBS 53/35#            

3:00 Sit ups                    

3:00 Burpees                  

3:00 Rest                       

2:00 DU

2:00 KBS

2:00 Sit ups

2:00 Burpees 

2:00 Rest

1:00 DU

1:00 KBS

1:00 Sit ups

1:00 Burpees

1:00 Rest

(Goal is to get more reps per minute each round.)

Mobility!!!

20141104

WOD: Diane                       

21-15-9                           

Deadlift 225/155#           

HSPU                              

Acc: 2x 2:00 sled pull 

(1:00 forward, 1:00 backwards)

Mobility!!!

20141103

Oly: 4x2 push jerk(no split)

WOD: 13 min AMRAP
5 CTG push-ups, 5 T2B, 5 ring rows
10, 10, 10
15, 15, 15
20
30...

Mobility!!!

20141031

Str: 5x5 OHS                 

WOD: 12 min AMRAP      

12 Thrusters 95/65#        

12 Box Jumps 24/20"       

12 HRPU                          

Mobility!!!!

20141030

Oly: 6x3 Push Press         

WOD: Ladder                  

1 MU (1 CTB, 1 Ring Dip)

10 Butterfly situps 

2 MU, 20 Butterfly 

3, 30

4, 40

5, 50 

Acc: 2x10 Barbell Pullovers

Mobility!!!

20141029

Tech: 10 min Kipping pull-up

WOD: 18 min AMRAP      

18 Wall Ball 20/14#         

18 Deadlift 155/105#       

18 Burpees

Mobility!!!

20141028

Str: 3rm Weighted Pull-ups 

(15 mins)                                 

WOD: 3 rds                 

10 diamond push-ups       

10 Ring Rows                  

:45 Hollow Rock pos 

(no rest)         

Acc: 2x AMRAP GHD sit-ups

20141027

Str: 6x3 Front Squat 

(1 sec pause at bottom and explode through squat.

It's about speed if you slow down too much you're too heavy)   

WOD: 8 min AMRAP         

8 Power Snatch 95/65#   

8 KTE                             

8 Squat Jumps 

(Go into a deep squat and jump as high as you can reaching with both hands. 
Keep chest upright the entire time.)                    

Mobility!!!

20141024

Str: 5x5 Tempo Narrow Grip Bench Press (3 sec neg)                   

WOD: 9 min AMRAP        

3 Strict HSPU                  

6 Ring Rows                     

9 K2E            

2:00 Rest                         

WOD 2: 3 min AMRAP      

Burpee Pullups                 

Mobility!!!

20141023

Str: 6x3 Clean Pulls 

(2@ 90% of 1RM Clean, 2@ 100%, 2@ 110%)                         

WOD: 4 rds                    

3 Backsquat 75% 1RM     

12 Iron Mikes                  

:45 Superman hold          

:45 Rest                          

Acc:2x Sled Drag

Mobility!!!!

20141022

WOD: Jack 

20 min AMRAP   

10 Push Press 115/65#   

10 KBS 53/35#                

10 Box Jumps 24/20"

Mobility!!!

20141020

Str: 3x6 Shoulder Press          

WOD: 12 minutes             

12 Elevated Pushups        

12 Pull-ups                        

12 T2B                            

12 burpees 

Acc: 2x Barbell curls for the girls

Mobility!!!!

20141016

Oly: 4x3 Rack Jerk           

WOD: 3 rds                    

6 Strict HSPU                  

6 Strict CTB Pull-ups         

:45 Hollow Rock hold       

:30 Rest                          

Acc: 2x 1:00 Battle Ropes

20141015

WOD: Pyramid Chipper     

200m Run                      

10 GHD Hip Raises          

20 OH Squats 95/65#     

30 Box Jumps 24/20"      

40 KBS 53/35#            

50 Wall Balls 20/14#       

40 KBS 53/35#               

30  Box Jumps 24/20"      

20 OH Squats 95/65#     

10 GHD Hip Raises           

200m Run

20141014

STR: 3x8 Bench Press (Narrow, regular, Wide Grip)

WOD: 4 rds                     

6 Push Press 155/105#    

6 Pendlay Row same#      

12 Med Ball Cleans 20/14 

24 Butterfly situps           

Mobility!!!!

20141013

WOD 1: 6 EMOM                

3 Squat Cleans 155/105# 

5 Burpees                      

2:00 Rest                       

WOD 2: 3 rds                     

10 OH Lunges 115/75# (5 per leg)                       

10 Box Jumps

Mobility!!!

20141010

Str: 9x3 speed bench (less than :45 sec rest)     

WOD: 15 Min AMRAP       

8 HSPU (Kipping allowed)                          

10 Pendlay row 135/95#  

200m plate carry 45/25#

Mobility!!!

20141007

Mile marker time again everyone. Getting a true 1RM on the deadliest is more important than the WOD is so spend as mud time as you need on it. Try not to get crazy with the number of attempts.

1 RM: Deadlift                 

WOD: 3 rds                     

6 Back Squat 205/135#   

6 Box Jumps                   

12 Burpees                        

Mobility!!!

20141006

Strength: 3x6 Shoulder Press                             

WOD: 15 Min AMRAP        

3 MU (3 CTB, 3 Ring Dips)                             

10 HRPU                         

10 Mad Russians 45/25#   

400m run

Acc: 2x10 Pullovers

Mobility!!!

20141003

Oly:6x2 Squat Snatch     

WOD: 14 Min AMRAP       

200m run                      

7 Front Squat 135/95#   

7 Box Jumps                   

7 Burpees                       

Acc: 2x Seated Goodmornings 

Mobility!!!

20141001

Str: Work to a heavy set of 5 weighted pull-ups 

(at least 4 sets) 10 mins                   

WOD: 4 rds                    

3 Shldr Press115/75#     

3 Push Press                   

3 Push Jerk                     

AMRAP Pendlay Row 115/75 #                       

:45 Rest                        

Acc: 2x AMRAP GHD situps and hip raises

Mobility!!!

20141001

Skill: 10 mins kipping hspu

WOD:
3RFT
1 min row
1 min KBS 53/35#
1 min Iron Mikes
1 min SDLHP 95/65
1 min rest

Mobility

20140930

Str: 3x6 Narrow Grip Bench                    

WOD:6 rds                     

3 Push Press 155/105#    

4 T2B                             

5 Ring Rows                   

:30 rest                          

Acc: 2x1:00 battle ropes 

20140930

Strength: 4x3 Heavy Low-bar Back squat             

WOD: 12 min AMRAP             

6 DL 225/155#                     

12 KB Snatch (6 ea arm) 53/35#  

18 Goblet Lunges(9 ea leg) 53/35#                               

Acc: 2x Sled Drag  (1=2 laps)

20140926

Str: 3 RM Bench Press (20 mins)

WOD: 15 min AMRAP
5 Strict HSPU
5 Muscle Ups (5 CTB, 5 Dips)
10 Mad Russians 45/25#
30 Double Unders

Mobility!!! 

20140925

Oly: 5x5 Hi-bar Backsquat (ass to grass)

WOD: 3 rds

5 Power Snatch 115/75#

15 KBS 53/35#

1:00 Alt Plate OH Lunges 45/25#

1:00 Rest

Mobility!!!

20140924

Skill: Pistols 10 mins                  

WOD: 20 Min AMRAP                   

6 Pull-ups                         

12 Box Jumps                   

6 Shoulder to Overhead 95/65# 

12 4-count mountain climbers 

Mobility!!!

20140923

WOD: Opposite Ladder
10 Squat Cleans 115/75#
1 Over the Bar Burpee
9 SC/ 2 OTB Burpee
8/3
7/4
6/5
5/6
4/7
3/8
2/9
1/10

Mobility!!!

20140922

1 RM Rack Jerk (Split Jerk from the back) 20 mins

WOD: 9 Min AMRAP
200m Run
9 HRPU
9 Ring Rows
9 V-situps

Mobility!!!

20140919

10 EMOM: 2 Squat Cleans (add weight each set but don't go to failure)

WOD: 

14 Min AMRAP

10 Fr Rack Lunges  135/95#

10 Box Jumps 24/20"

10 KTE

Mobility!!!

20140918

Oly: 5x3 Push Jerk (no split)

WOD: 

4 RFT

5 Strict HSPU

10 Pendlay Row 135/95#

10 Barbell Rollout same#

Mobility!!

20140916

Strength: 3x10 strict press

Wod

3RFT
6 strict pull ups
12 T2B
:45 CTG push ups
:30 rest

Mobility

20140915

5x5 Front Squat                 

WOD: 15 min AMRAP         

1 Power Cleans 135/95#     

10 burpees                       

2 PC, 10 b

3 PC, 10 b

4 PC, 10 b ...

Mobility!!!

20140912

Skill: dubs (10 min)

WoD

10 min AMRAP
6 strict press 115/75
12 ring rows
30 dubs

Mobility

20140011

WoD:

Chipper

2 hang power cleans 105/155
40 wall balls 20/14
4 hang power cleans
30 wall balls
6 hang power cleans
20 wall balls
8 hang power cleans
10 wall balls


Mobility. 

20140910

WoD:

25 min AMRAP

400 m run
6 HSPU
8 pull ups
10 v sit ups

20140909

Strength: 1RM Back Squat

WoD:

3 RFT
4 power snatch 135/95
12 front rack lunges 135/95
1:00 AMRAP KBS 53/35
:30 rest

Mobility!

20140908

Oly: 3x12 bench press

WoD

13min AMRAP

10 push press 135/95
10 bent rows 135/95
15 burpees

Mobility 

20140905

Oly: 5x3 Split Jerk (work speed and feet)

WOD: Diane
21-15-9
Deadlift 225/155#
HSPU

Mobility!!!

20140904

Oly: 4x3 Snatch Balance (Mod to Hvy Weight)

WOD: 3 rds
AMRAP Front Squat 155/105#
10 KBS
15 Burpees
2:00 Rest

Mobility!!!!

20140903

Strength: 5x5 Weighted Pull Ups

WoD:

3RFT
8 Strict Press 95/65
10 T2B
12 Ring Rows
:45 Superman Hold
:30 Rest

Mobility!

20140902

1 RM: OHS

WOD: 12 Mins
12 Squat Cleans 135/95#
12 Box Jumps 24/20"
200m run

Mobility!!!

20140822

2x 500m row

WOD: 10 min AMRAP
5 front squat 135/95#
5 burpee pull up
5 BJ step downs

20140821

Oly: 5x5 Strict Press heavy
       
WOD: 3 RFT                                      
 5 C&J 185/135#                            
  10 Ring Row                                
   50 DU                                      

  Mobility!!!

20140820

WOD: 20 min AMRAP        

16 KBS 53/35#                   

16 KB Goblet Lunge 53/35# (8 ea leg)    

16 Burpees                      

200m run

Mobility!!!

20140819

Oly: 1 rm push jerk

3 RFT
12 pistols (6 ea leg)
6 strict CTB
6 deficit HSPU
:30 hold HSPU pos
1:00 rest

MOBILITY

20140814

Oly:10 EMOM                     

1 Squat Clean + 1 Hang Squat Clean + 1 Clean Drop  

Work form and speed. Not weight!!!

WOD: 3 rds                        

15 Russian KBS 70/53#       

15 Box Jumps                     

200m run

Mobility!!!

20140812

OLY: Work to a heavy set of 5 Push Press


WOD
4 RFT
5 MU
10 toes through rings/T2B
30 DU
15 tuck jumps
30 sec rest

20140811

Oly: 1RM power clean

WoD:
9min AMRAP

6 OHS 115/75
12 burpees broad jump

Mobility

20140808

Strength: 3x AMRAP BW Bench

WOD: 10 Min AMRAP
10 Push Jerk 135/95#
10 Mad Russians 45/25#
10 Up-Down Planks
10 Box Jump Step Down 24/20"

Mobility!!!

20140807

Oly: 6x2 Snatch (Squat)     

WOD: 3 rds                         

8 Hi-bar Back squat 225/155#             

12 KBS 53/35#                  

16 Burpees                        

1:00 Rest

Mobility!!!

20140806

Skill: Snatch             

WOD: Buy-in + 15 min AMRAP                             

Buy-In 500m Row              

15 HRPU                        

15 Ring Row                     

15 KTE                             

400m Run

Mobility!!!

20140805

1 RM: Thruster

WOD: 3 rds
10 Power Cleans 185/135#
10 CTB

20140804

Oly: 5x5 Rack Snatch Grip Push Press                                

WOD: 12 min AMRAP          

6 Strict Press 115/75#       

12 Front Rack Lunges 115/75# (6 ea leg)  

18 Weighted Sit-ups 45/25# 

30 DU 

Mobility!!!

20140801

Oly: 2x1 min AMRAP hi bar back squat.
5 min rest between sets ( shoot for a weight where you can pump out 15-20 per AMRAP)


WOD: 4rds

10 Thrusters 115/75#
10 KB snatches from the grnd 53/35# (6 ea arm)
10 T2B

Mobility

20140731

Oly: 6x2 split Jerk
(mod weight working speed and feet work)



WOD: Chipper
500m row
40 HRPU
30 ring dips
20 pull-ups
10 landmines
100 DU

Mobility

20140730

Skill: HSPU                        

WOD: 8 min AMRAP         

3 Snatch grip DL 95/65#   

3 Power Snatch 95/65#       

3 OHS 95/65#                   

12 From the ground KB Snatch 53/35#      

200m run

20140728

This is more of a RECOVERY WEEK everyone. Take that serious, your body needs a little bit of a rest once in awhile or you will eventually plateau or even hurt yourself.

Oly: 5x5 OHS                      

WOD: 8 min AMRAP           

6 Squat Cleans 135/95#     

12 KBS 53/35#                 

18 Wall Ball 20/14#

MOBILITY!!!