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!!!

20140725

Strength: 3RM Weighted Pull-up                      

WOD: 14 Min AMRAP          

7 Push Press 135/95#      

7 Pendlay Row same#       

7 Roll-out same#              

400m run

Mobility!!!

20140724

OLY: 6x3 High Back speed squat  

WOD: 10 EMOM Complex (Moderate to Heavy weight)                 

3 Pos Clean +1 Split Jerk                       

Acc: 3x Sled Drag Push/Pull

       2x Single Leg KB Deadlift

20140720

1 RM: Shoulder Press (20 mins)         

WOD: 10 mins AMRAP        

10 HSPU (can kip)             

10 Pull-Ups                       

10 Ring Dips                      

30 DU

Mobility!!!

20140717

Oly: 6x2 Push Jerk

WOD: 3 rds
4 MU
8 Box Jump Pause 24/20"
12 Mad Russians 45/25#
200m Run

Acc: 2x AMRAP Pendlay Row

20140716

Skill: KB Snatch

WOD: Oh redundancy
Tabata x4 with 2 minute breaks between.
Row
HRPU
Hollow Rock
Burpees

Mobility!!!

20150715

Strength: 4x6 Bench Press

WOD: 3 rds
6 Strict CTB Pull-up
6 Strict Deficit HSPU
1:00 Up-Down Plank
:30 Rest

Acc: 2x super set
A1) 8-12 Pullovers
A2) 6-8 3 Pos Shoulder Raises

Mobility!!!

20140714

Oly: 2 RM Squat Clean

WOD: 10 min AMRAP
8 OH Lunges
16 KBS 53/35#
40 DU

Mobility!!!

20140711

Strength: 6x3 Shldr Press  

WOD: Buy in +3 rds          

Buy-in: 1000m row            

3 rds:                               

400m Run                        

12 CTB                             

10 Elevated Push-ups         

8 Land Mines         

Mobility!!!

20140710

Oly: EMOM 6 min
3 Heavy Power Clean

WOD: 6 min AMRAP
6 Thrusters 135/95#
6 Burpee Box Jumps

Acc: 2x Back Raises (NOT HIP RAISES!)

MOBILITY!!!

20140709

Skill: Kipping Pull-up

WOD: 3 rds
1:00 Ring Rows
1:00 SDHP 95/65#
1:00 GHD Sit-ups
1:00 Push Press 65/45#
1:00 Rest

Mobility!!!

20140708

Strength: 5x5 Heavy High Bar Back Squat

WOD: 3rds
8 Power Snatch 135/95#
8 KB Clean(per side) 53/35#
16 GHD Hip Raises
1:00 Rest

Acc: 2xSled Pulls

20140703

1 Hang Snatch 20 mins

WOD: 3rds
5 MUs
12 presses 115/75# (4 strict press, 4 push press, 4 push jerk)
1:00 K2E
:30 rest

Mobility!!!

20140702

Skill: 10 mins kipping pull-up practice

WOD: Chipper Pyramid
100 DU (200 Singles)
50 Burpees
40 Box Jump Step Downs
30 HRPU
20 KBS 53/35#
10 Alternating Pistols (5 ea leg)
400m Run
10 Alternating Pistols
20 KBS
30 HRPU
40 Box Jumps
50 Burpees
100 DU

Mobility!!!

20140701

Oly: 5x3 Split Jerk(Light to Med weight working speed.)

WOD: 9 min AMRAP
9 Ring Dips
9 Bent Rows 135/95#
30 Butterfly Sit-ups

20140630

Fran