Friday August 18, 2017

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(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC pass throughs, 10 PVC snatch balance, 10 PVC high hip snatch

SOD 1

Every 2 minutes for 20 min:
1 BB Snatch (power or squat) > 100m recovery jog
(for those newer to the snatch, focus on 2-3 lifts keeping the weight light)

WOD

Double Tabata (8 min total)
Odd: Wall Balls (20/14) (10/10)
Even: Ab-mat sit-ups

Thursday August 17, 2017

(Mental Toughness / Glycolytic 2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 push-ups, 10 BB deadlifts, 10 Hanging reverse shrugs

SOD 

3x:
Deadlift x 6-8 reps (65-75%)
Rest 45 seconds
Ring Push-Ups x 10-15 reps
Rest 45 seconds
Hollow Rocks x 30 seconds (or Hollow Hold)
Rest 45 seconds

WOD 

3x's through (for total reps)
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of American Kettlebell Swings (53/35)
Rest 30 seconds
30 seconds of Goblet Squats (53/35)
Rest 30 seconds

Tuesday August 15, 2017

(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies

SOD

3 x 10 Front Squat (60-65%) AND 3x 15 Tubing bent-over Tricep Kickbacks (18 min)

WOD 

8 min Ascending AMRAP
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

Friday August 11, 2017

 (Practice / Glycolytic 2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m run, 200m row, 10 wall squats, 10 tubing back flies, 5 DB snatch / arm, 15 sec calf stretch, 15 sec couch/leg, 15 sec figure four stretch/leg

WOD 1

In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible.

Rest 5 minutes, then . . .

WOD 2

5 min AMRAP
10 Toes to Bar
10 Plate Ground to Overhead

Rest 5 minutes, then . . .

WOD 3

In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible.

Rest exactly 5 minutes, and then …

WOD 4

5 min AMRAP
10 DB Snatch / arm (50/35)
10 V-Ups

Wednesday August 9, 2017

(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 reverse step lunges/leg, 8 BB thrusters

SOD 

Four Sets of: (20 min)
BB Front Rack Alternating Reverse Lunge x 8-10 reps/leg
Rest 60 seconds
Pendlay Rows x 8-15 reps (same bar as lunges / if light bar for rows, do higher reps)
Rest 60 seconds

WOD

EMOM x 10:
10 Thrusters (95/65)
2 Bar Facing Burpees
3 Regular Burpees
*Reduce the number of thrusters if you are not able to complete all 15 reps in the minute

Tuesday August 8, 2017

(Practice / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, 10 BB deadlifts, 15 sec handstand hold

SOD 

4 x 5^ Deadlift (Start at 65% and finish at 85%) AND 4 x 1 Legless Rope Climb (Mod: Rope bent arm hang) (18 min)

WOD

18 min AMRAP
15 Deadlifts (60% of SOD final weight)
15 Handstand Push-ups
15 V-ups
35 Double Unders

Monday August 7, 2017

(Competition / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 BB deadlifts, 10 BB OHP, 10 BB front squats

SOD 

Every 2 minutes, for 30 minutes (15 sets total):
Clean & Jerk
Sets 1-2 = 3 reps @ 60-65%
Sets 3-4 = 2 reps @ 70-75%
Sets 5-6 = 1 rep @ 80-85%
Sets 7-8 = 1 rep @ 85-90%
Sets 9-10 = 1 rep @ 90-95%
Sets 11-12 = 1 rep @ 80-85%
Sets 13-15 = 1 rep @ 85-90%
(For those just learning the C&J: focus on 2-3 reps for the entire time keeping the weight lighter with a focus on technique.)

WOD

Tabata This: (4 min)
2-5# Plate Reverse Snow Angels

 

Friday August 4, 2017

(Competition / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 forward lingers per leg, 10 hanging reverse shrugs, 10 pushups

SOD

5 x 3^ Strict Pull-up & 5 x 10 GHD Sit-ups (18 min)

WOD

For Time:
100 Double Unders (min 10 Double Under attempts)
80 Body weight Lunges (40 lateral lunges and 40 rev stepping lunges: total)
60 Plate Ground to Overhead (45/25)
40 Toes to Bar
20 Roving Push-ups

Thursday August 3, 2017

(Pracitce / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 hollow rocks, 10 BB deadlifts

WOD 1 

For Time: 21-15-9
Deadlift (275/175) (MOD: choose a weight no heavier than 65% of your 1 rep max)
Wallballs (20/14) (10/9)

5 min recovery

WOD 2

3 Rounds NOT For Time:
10 Pull to Hollow Position Pulses
10 Hollow Rocks
10 Sec. Hollow Hold
Rest 30 sec.

Record your completion time just for WOD 1.

Tuesday August 1, 2017

 (Practice / OlyNastics)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 10 wall squats, 10 goblet squats, 10 tubing back flies, forearm, tricep and arm pit mash

SOD

3 x 10 Back Squat (62.5-70%) AND 3x3 High Hip Squat Clean AND 3 x 3 Hang Squat Clean (95/65 or lighter)

WOD

For Time: 10, 9, 8,… 1 of:

-HSPU (At the 5 rep mark add a 45/25 for the remaining sets) (Mod: decrease the height of the pads you are using)

-Power or Squat Clean and Jerk (Wt = athletes’ choice but: add weight to the bar on the odd numbered sets/reps (9, 7, 5, 3, and 1))

Monday July 31, 2017

(Practice / Glycolytic 2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 10 PVC pass through, 5 wall squats, 5 PVC overhead squats (against the wall), 10 tubing back flies, 10 push-ups...

WOD 1

AMRAP 5
7 Rounds of 3 Power Snatches (105/70) > 6 push-ups > 9 Air Squats
Then
Max Double Unders in remaining time

Rest 5 minutes

WOD 2

AMRAP 5
6 Rounds of 3 Power Snatches (105/70) > 6 Push-ups > 9 Air Squats
Then
Max Double Unders in remaining time.

Rest 5 minutes

WOD 3 

AMRAP 5:
5 Rounds of 3 Power Snatches (105/70) > 6 Push-ups > 9 Air Squats
Then
Max Double Unders in remaining time.

Post WOD: Mobility work

Friday July 28, 2017

(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 BB deadlifts, 10 BB OHP

SOD 

4x^: (18 min)
5^ reps Deadlifts
Rest 20 seconds
5 reps Split Jerk stance BB OHP (Change lead foot each round & keep the weight light)
Rest 3 minutes

WOD

For Time:
10 Hang Power Snatches (95/65)
20 Thrusters (95/65)
30 Butterfly Sit-ups
400m Run
30 Butterfly Sit-ups
20 Thrusters (95/65)
10 Hang Power Snatch (95/65)

Thursday July 27, 2017

(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 20 sec KB stationary waiters hold per arm, 10 hanging knees to chest

SOD 

4x of: (16-18 min)
3 Turkish Get-Ups per arm
Rest 90 seconds
L-Sit Tuck to Extension x 5-10 reps (Use rings, benches or boxes, extend the legs for 1-3 seconds, pull them in for 1-3 seconds and repeat)
Rest 90 seconds
 

WOD 1

Body Weight Box Push Reverse Tabata (8 rounds of work 10 sec, rest 20 to get as many poles as possible) (1 pole = 1 rep) (work between 2 poles) (4 min)

Rest 5 min

WOD 2

Repeat WOD 1 with the goal of staying within 10% of your first score (4 min)

Wednesday July 26, 2017

(Competition / Glycolytic (2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 ring dips, BB sleeve forearm, tricep and armpit mash, 5 BB front squats, 5 BB power clean

With a continuous clock:

WOD 1

9-7-5
Ring or Bar MUs (Mod: Jumping Bar M-ups OR Ring Dips)
Power Cleans (155/105)

Rest 5 min

WOD 2

9-7-5
Ring Dips (For those who did dips before: close grip push-ups)
Power Cleans (185/115)

Rest 5 min

WOD 3

9-7-5
Dynamic Push-ups (Mod: regular push-ups)
Power Cleans (205/135)

Post your end finishing time and heaviest weight on your bar.

Tuesday July 25, 2017

(Practice / Metabolic Conditioning)

*As a reminder, the facility will not be used today except for the 5am class due to the Under Armour photo shoot. All other classes will meet and be held outside today. Bathrooms/Locker rooms will be accessible through the back entrance to the facility. Water and canopy's will be outside as well.

(Coaches note/not for website: KB’s will be outside/ left in loading dock and we will use the blue gymnastics mats outside for warm-up and to set KB on as we don’t want to drop KB onto the asphalt)

Warm-up: 5 min running clock to complete as much as possible of: 200m jog, 15 air squats, 10 push-ups, 10 RKBS

WOD

30 min AMRAP
400 Meter Run
5 KB Snatches/arm (53/35)
10 Burpees
20 Russian KBS (53/35)

Monday July 24, 2017

(Mental Toughness / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5-10 ring push-ups, 5 box step-ups per leg, 10 hanging reverse shrugs

SOD

Death by Back Squats: Complete 1 Back Squat (BW/¾ BW) in min #1, 2 reps in min #2 etc. with a mandatory stop at minute #10. Clearing all 10 rounds = 55 squats total (Your score is the number of minutes you are able to complete and weight on the bar).

WOD 1 

For Time (10 min cap for WOD 1)
21-15-9
Ring Push-ups
Calorie Row

… Directly into…

WOD 2 

21-15-9
Box Step Up and Overs (24/20)
Pull-ups

WOD time is total time for both WODs.