20140501

Oly: 6x2 Hvy Squt Clean  

WOD: Pyramid               

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1                 

Wall Ball                        

KBS 53/35#                             

Box Jump Step Downs 24/20"

Mobility!!!

20140430

Skill: Half rotation pass

WOD: Time Chipper AMRAP HaHa ridiculousness
4:00 Row
:30 rest
3:00 Burpees
:30 rest
2:00 Thrusters 45/35#
:30 rest
1:00 Butterfly Abmat Sit-ups
:30 rest
:30 Tuck Jumps

20140429

Strength: 6x3 OHS (Starting light and moving up. If form starts to break down stay at weight.)                          

WOD: 3 rds                    

10 Power Cleans 185/135# 

10 CTB pull-ups              

Mobility!!!

20140428

Strength: 3x5 Narrow Bench

WOD: 12 min AMRAP
200m plate run 45/25#
10 Mad Russians 45/25#
10 OH Plate Lunges 45/25#
10 HSPU

Mobility!!!

20140425

Oly: Light 3 position sntch EMOM 6 mins        

WOD: 12 mins AMRAP    

Front Squat 135/95# going up by 2 ea rd starting at 2 reps(2, 4, 6, 8....)      

10 KB Snatch (5 per arm) 53/35#                 

10 KTE                           

Mobility!!!!

20140424

Strength: Work to a 3 rep max for shoulder press then back off and do 2 sets at 80% (20 mins)   

WOD: 3 rds                   

15 ring dips                  

15 ring rows                  

AMRAP Up and Down Plank                            

30 sec rest    

Mobility!!!

20140423

Deck-O-Cards
Pick 4:
Air Squat, Thruster, Front Squat, Med Ball Clean, Clean, Snatch, Press, PP, Push Jerk, Sit-ups, Push Ups, etc..

20140422

WOD: Helen
400m run
21 KBS 53/35#
12 Pull-ups

Mobility!!!

20140421

Strength: 6x3 Sumo Deadlift          

WOD: 10 min AMRAP                           

10 Front Rack Lunges 135/95# (5 per leg) 

10 Box Jumps 24/20       

10 HRPU                        

Mobility!!!

20140418

Oly: 6 EMOM 

2 Squat Cleans Increasing Weight  

WOD: 14 min AMRAP      

2, 4, 6, 8, …                  

Push Press 115/75#       

KBS 53/35#                   

Burpees                        

Mobility

20140417

Strength: 5x5 Heavy Back Squat

WOD: 3 rds
8 Snatches 115/75#
12 ring rows
45 sec Chest to Ground Push ups
45 sec rest

Mobility!!!!

20140415

1 RM: Bench Press 20min 

WOD: 4 rds                   

5 HSPU Strict                

10 CTB                            

20 Butterfly situps         

Run lap              

Mobility

20140414

Oly: 6 EMOM 

2 Pos snatch (70% 1 RM)        

WOD: 8 min AMRAP  

8 BSquat 155/115#                

8 KB Snatch ea 53/35#                    

16 Wall Balls 20/14#

Mobility

20140411

WoD:

8 Min AMRAP
500M Row buy-in

10 Clean and Jerks 135/95
10 K2E

Mobility

20140410

Strength: 4x2 Jerk (Med weight)

WoD:

3RFT
4 Muscle ups
8 HSPU
12 V-sit ups
16 Burpees

Mobility

20140409

Skill: Pistol      

                      
WOD: 

16 Min AMRAP                
5 Power Snatch 95/65#  
10 OHS 95/65#          
10 Box Jumps 24/20"     
Parking lot run     

          
Mobility!!!

20140408

Strength: 9x3 Bench

WoD:

4RFT
3 Strict press 95/65
6 Strict pull ups
9 Strict ring dips
30 Dubs


Mobility

20140406

Strength: find 1RM Power Clean (20mn)

WoD

3RFT
8 Thrusters 135/95
12 KB Snatches (6 ea) 55/35
45 sec Tuck jumps
1:00 rest

Mobility

20140404

 

Only one class tomorrow @1200!!!

 

 

WoD:

Ladder

4, 8, 12, 16, 16, 12, 8, 4

HSPU
SDHP 65/45
Pull-Ups
Mad Russians 45/25

Mobility

20140403

Strength: Heavy Front Squat 6x3

WoD:

4RFT

6 Power Cleans 185/135
12 T2B
18 Jumping Lunges
200 m Sprint (walk back from fence and restart)

Mobility

20140402

WoD: Chipper!

60 Dubs
50 HRPU
40 Air Squats
30 Push Press 95/65
20 CTB Pull-ups
10 HSPU
5 Muscle Ups
60 Dubs

Mobility