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.

Friday July 21, 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 tubing single arm OHS, 10 plate ground to overhead (25/15)

WOD 

For Time:
70 Lateral BB Hop-overs (over and back = 1)
600m Run
50 DB Snatch (25/arm) (50/35)
400m Run
30 Pendlay Rows (95/65)
200m Run
10 Tire Flips
200m Run
30 Pendlay Rows (95/65)
400m Run
50 DB Snatch (25/arm) (50/35)
600m Run
70 Lateral BB Hop-overs (over and back = 1)

Thursday July 20, 2017

(Practice / Gymnastics)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 BB straight legged deadlifts, 10 BB deadlifts, 15 sec handstand hold

SOD 

EMOM 10 min
Odd min: 5 Deadlifts (75%)
Even min: 3/Leg of Pistols OR Candlestick Pistols (Mod = Single leg “No Touch” box step downs)

WOD 

5 Rounds For Time:
20 Wall Balls (20/14) (10/9)
2 Rope Climbs (https://www.youtube.com/watch?v=53WgYmEwGh4&t=135s
10 Handstand Push-ups

 

Wednesday July 19, 2017

(Competition / Glycolytic)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, BB tricep and lat mash, 5 BB front squats, 5 BB push press, 5 BB thrusters

WOD: For time:
21 Thrusters (95/65)
300m Hard Run
(3 minute rest)
15 Thrusters (115/75)
300m Hard Run
(3 minute rest)
9 Thrusters (135/95)
300m Hard Run
(3 minute rest)
6 Thrusters (155/105)
300m Hard Run
(3 minute rest)
3 Thrusters (175/115)
300m Hard Run

Tuesday July 18, 2017

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

SOD

EMOM for 12 minutes of:
Min 1: 15 V-ups
Min 2: 10 Push Presses (135/95)
Min 3: 2-5 Muscle-ups (Bar or Ring) OR Mod with 5 Ring Dips and 5 T2B

WOD

3 Rounds for Time of:
5 Squat Snatches (135/95)
10 Chest to Bar Pull-ups
20 Box Jumps (24/20)

Monday July 17, 2017

(Practice / Lactate Threshold 8-12 min)
Warm-u(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 forward lunge walks, 10 PVC pass throughs, 5 BB overhead squats...

SOD

4 x 4-6^ Pitcher Squat/leg AND 3 x 10 Cone Slider Pike Ups (18 min)

WOD 

12 min AMRAP

500m Row
100 Double Unders
20 Overhead Squats (95/65)

 

Friday July 14, 2017

(Competition / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 BB bench press, 10 BB back squats

WOD

For Time: (complete as much as possible in 45 min)
800m Run
20 Body weight Bench Press (ladies = ¾ BW)
800m Run
20 BB Back Squat (take it from floor or rack)
800m Run
40 American KBS (53/35)
800m Run
40 Goblet Lunges (53/35) (20/leg)
800m Run

Thursday July 13, 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

SOD 1

5 x 3^ OHS and 3 x 10 Towel close grip Pull-ups (one towel - break-up reps as needed) (*Athletes bring in one bath towel to use today) (20 min)

SOD 2

EMOM on the 2 min for 8 min
2 Segmented Snatch Pulls: shin, knees, high hip, pull and shrug:

SOD 3

EMOM on the 1 min for 5 min
1 High Hip Squat Snatch (60-65% of squat snatch max) OR 2-3reps to work on skill

Wednesday July 12, 2017

(Practice / Glycolytic)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, 10 push-ups, 5 MB squat clean

SOD

3 x 10 Back Squat (65-67%) AND 3 x 5/arm DB Straight-legged Sit-up to Shoulder Press (wt= athlete's choice) (18 min)

WOD 1

AMRAP 4
10 Wallballs (20/14)
20 Double Unders

Rest 3 min

WOD 2

AMRAP 4
10 Wallballs (20/14)
20 Double Unders

Rest 3 min

WOD 3

AMRAP 4
10 Wallballs (20/14)
20 Double Unders

Tuesday July 11, 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, 10 BB deadlifts, 10 pushups

SOD

5x5 Deadlift (@75%) AND 4 attempts at HS walking (goal 1 pole) or 1-2 loops around the plyo box (20 min)

WOD

4 Rounds (work for 30 / rest for 30) (16 min total)
Row for Cal
Ring Pushups
Box & PVC jump overs (24/20)
Handstand… Wrist, Elbow or Shoulder alternating taps (Mod = pushup position shoulder taps)

*Score = Total number of reps for all 4 rounds of each exercise

Monday July 10, 2017

Monday (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

Establish a challenging complex: Deadlift > Hang Power Clean > Front Squat > Hang Squat Clean (16-18 min)

WOD

11 Min. AMRAP

200m Run
8 KB Sumo-deadlift High Pull (53/35)
8 Burpees

Friday July 7, 2017

(Competition / OlyNastics)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 3 high hip snatch, 3 hang snatch, 3 OHS, 3 squat snatch

SOD

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps 50-65%

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep 65-80%

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Squat Snatch x 1 rep @ 80+%

WOD

Complete as many rounds and reps as possible in 9 minutes of:
1 Muscle-up (Bar or Ring)
3 Power Snatches (135/95)
6 Overhead Squats (135/95)
9 BB Lateral Hop Overs (per side)

Thursday July 6, 2017

(Practice / Glycolytic, 2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 5 BB front squats, 5 BB back squats, 10 handing reverse shrugs, 10 tubing back flies,

SOD

3 Sets: (16 min)

3 Front Squats (75%) immediately into 5 Pausing Back Squats (same weight as FS)
Rest 20 seconds
Max reps of Strict Pull-Ups (Terminate the set once you have more than a 2 second pause between reps) (Mod w/ Max Chin over bar static hold)
Rest 2-3 minutes

WOD 1

AMRAP 4: (18 min total)
10 Power Cleans (95/65)
10 Bar Facing Burpees

Rest 3 min

WOD 2

AMRAP 4:
8 Power Cleans (135/85)
8 Bar Facing Burpees

Rest 3 min

WOD 3

AMRAP 4:
6 Power Cleans (155/95)
6 Bar Facing Burpees

Wednesday July 5, 2017

(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 15 second handstand hold, 10 BB push jerk, 10 v-ups

SOD

4 sets: (20 min)
3-5^ Push Jerks (no heavier than 90%)
Rest 1-2 minutes
L-Sit hold (accumulate 10-15 sec) (use 2 plyo-boxes or stacked plates)
Rest 1-2 minutes

WOD

Complete rounds of 21, 15, and 9 reps of:
Handstand Push-Ups
Pendlay Row (115/75)
Palm Release Push-Ups

Tuesday July 4, 2017

Happy 4th of July!

WOD

"Rankel"

20 Min AMRAP:

6 Deadlifts (225/155)

7 Burpee Pull-Ups

10 American KBS (70/53)

200m Run

 

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Monday July 3, 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 back squats, 10 hanging reverse shrugs, and 5 BB thrusters

SOD

4 x 5^ Pitcher Squats/Leg AND 4 x 10-15 Single-leg physio-ball hamstring curls (18 min)

WOD

100 Double Under Buy-in (min 10 Dub attempts)

Then 5 Rounds of:
15 Toes to Bar
15 Box Jumps (24/20)

100 Double Under Buy-out (min 10 Dub attempts)

Friday June 30, 2017

 (Competition / Glycolytic 2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m run, 15 wall squats, 10 tubing single arm OHS/arm, 10 BB bench press

SOD

3 x 10^ Bench Press AND 3 x 10 GHD sit-ups (15-16 min)

WOD

For Time:
500m Row
Rest 2 min
4 rounds of 10 DB alternating Snatches (5/arm) (50/35) and 2 M-ups or 4 Ring Dips
Rest 2 min
500m Row
Rest 2 min
4 rounds of 10 DB alternating Snatches (5/arm) (50/35) and 2 M-ups or 4 Ring Dips
Rest 2 min
500m Row

Thursday June 29, 2017

(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, 10 banded behind the back teeter totters, 5 lunges / leg

SOD

4 sets through the circuit.
Standing Dumbbell Shoulder Press x 10 reps (wt = athletes choice)
Rest @45 seconds
Alternating Forward Lunge with 1 DB x 10 reps each leg (1 DB)
Rest @45 seconds
Prone Plank Hold x 45 seconds
Rest @45 seconds

WOD

Annie
50-40-30-20-10
Double Unders and Abmat Sit-ups

Wednesday June 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, 5 BB hang power cleans, 10 Russian KBS

SOD

3 x 10^ Front Squats AND 3 x 10 DB Bent Over Back Flies

WOD

9 min AMRAP
7 Power Snatches (95/65)
7 Toes to Bar
7 Power Cleans (95/65)
7 Bicep Curls (95/65)
7 Torso Twists/side (15/10)