Thursday May 25, 2017

(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, 10 push-ups, 10 feet together air squats.

SOD

10 Min EMOM
Odd min: 10 Ring Rows (elevate feet for more challenge)
Even Min: 3-5 Single Legged KB/DB Romanian Deadlifts per leg

WOD

10 minute AMRAP
12 Wall Balls (20/14) (10/10)
10 Pendlay Row (95/65)
8 Candlestick Pistol Stand-ups (4/leg)

Wednesday May 24, 2017

 (Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, 10 BB straight legged deadlifts and 10 BB power clean and jerks.

WOD 1

8 min AMRAP
10 Power Clean and Jerks (135/95)
15/12 Calorie Row

WOD 2

6 minute Tabata
Odd round: Hollow Rocks
Even round: Russian Twists (wt optional)

Post WOD: Banded Stretching

Tuesday May 23, 2017

(Mental Toughness / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, 10 push-ups, 10 BB deadlifts

WOD

For Time: (Bars taken from the floor)

20 Forward Stepping Lunges (135/105 (10/leg)
-800m Run
30 Push-ups
5 Tire Flips
20 Front Squats (155/115)
-600m run
30 Push-ups
5 Tire Flips
20 Back Squats (185/135)
-400m run
30 Push-ups
5 Tire Flips

** 5 Burpee penalty if bar is put down mid set
** 5 Sit-up penalty if you rest on your knees on push-up (Mod push-ups: Hands come off the ground while resting)

 

Monday May 22, 2017

(Practice / OlyNastics)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 30 jump rope, 15 wall squats, 10 ring rows, and 10 BB strict overhead press...

SOD

Deadlift: 1 x 10 (65%) > 1 x 8 67% > 1 x 6 (70-72%) AND 3 x 3-5 Snatch Balance (Empty BB or very light weight) (18 min)

WOD

For Time:
7 Squat Snatch (175/125)
11 Muscle-ups OR 22 Chest to Bar Pull-ups
100 Double Unders
11 Muscle-ups OR 22 Chest to Bar Pull-ups
7 Squat Snatch (175/125)

Friday May 19, 2017

(Competition / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 push-ups.

SOD

1 x 5 (65%) > 1 x 1 (75%) > 1 x 3 (70%) > 1 x 1 (80%) > 1 x 3 (75%)> 1 x 1 (85+): Front Squats (20 min)

WOD

5 Rounds through for time:
3 Power Cleans 185/125
2 Sets of 8 Ring push-ups and 10 Forward lunges per leg
1 Rope Climb

Thursday May 18, 2017

(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 push-ups.

SOD

5 x 6^ Pendlay Row AND Handstand Practice (holds / walking etc…) (18 min)

WOD

For Time: 1 to 50 and back to 1
1 Minute Handstand hold (Accumulate 1 minute if not able to hold all 60 sec)
10 Handstand Push-ups
20 Deadlifts (225/155)
30 Wall Balls (20/14) (10/10)
40 Cone / Low hurdle hop overs (over and back = 1 rep)
50 Air Squats
(Only do one set of air squats)

Wednesday May 17, 2017

(Practice / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 push-ups.

Skill of the Day and WOD Prep

3 x 10/Side of Bird Dogs AND 2x5 AKBS and 2x5 Abmat Sit-ups (9 min)

WOD

50-40-30-20-10 reps for time of:
Run (Add a zero at the end of each number. 500,400,300...)
American Kettlebell Swings (53/35)
Ab-mat Sit-ups

Tuesday May 16, 2017

(Competition / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 push-ups.

SOD

4 x 8^/Leg Pitcher Squats (DB or KB wt = athlete’s choice) AND 3 x 3 Skin the Cats on elevated rings (20 min)

WOD

15 minute EMOM
Min 1: 5-8 Plyo Push-ups
Min 2: 3-5 Tire Flips
Min 3: 10-15 GHD Sit-ups

Monday May 15, 2017

(Practice / Glycolytic 2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 push-ups. ...

SOD

Complete as many quality reps without compromising form in 9 minutes:
Strict Pull-ups and Strict Ring Dips (Mod w/Bands)
Rep Scheme of 1-1-2-2-3-3…
If you get up to 10 & 10 with time remaining, go back down in reps.

WOD

Part 1: 5 minute AMRAP
50 Double Unders
9 Power Snatches (60% 1RM)
21 Burpees over bar (parallel facing)

Rest 3 min - adjust weight

WOD Part 2

5 minute AMRAP
40 Double Unders
6 Power Snatches (70% 1RM)
15 Burpee over bar (parallel facing)

Rest 3 min - adjust weight

WOD Part 3

5 minute AMRAP
30 Double Unders
3 Power or Squat Snatches (80% 1RM)
9 Burpee over bar (parallel facing)

Rest 3 min - adjust weight

WOD Part 4

5 minute AMRAP
20 Double Unders
1 Power or Squat Snatch (90% 1RM)
6 Burpee over bar (parallel facing)

**This is a continuous WOD. WOD part 2 starts where you left off in WOD part 1 etc… Post score = Total rounds, Reps completed and final Weight on the bar

Friday May 12, 2017

(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time)

SOD

EMOM 12 min
Min 1: 10 BB or DB Bicep Curls (wt = athlete's choice)
Min 2: 20 Tubing Bent Over Swimmers (bent over, straight arm pull back to hips / using rig's vertical pole)
Min 3: 30 Plate torso twists (15/side) (wt = athlete's choice)

WOD

3 Rounds for Time
21 Wall Balls (20/14) (10/10)
15 Pull-ups
9 V-ups

COMMUNITY WORKOUT HAS BEEN MOVEDTO 9 AM. PLEASE JOIN US AT 10:30 AT THE WILLOWS PARK FOR OUR KICKBALL SHINDIG.

Wednesday May 10, 2017

(Mental Toughness / Metabolic Conditioning)
Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time)

WOD

30 minute AMRAP of:
600m Run (400 + 200 routes)
75ft Plate Overhead Walking Lunges (45/25) (If you put it down during the 75ft walk, you must do 10 burpees before picking it back up)
25 Bent kneed V-ups

Tuesday May 8, 2017

(Practice / Glycolytic (2-5 min bursts)
Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time)

WOD Part 1

5 minute AMRAP
400m Row
9 Body weight Deadlifts
21 Box Jumps (24/20)

Rest 3 min - adjust weight

WOD Part 2

5 minute AMRAP
300m Row
7 1.25x Body weight Deadlifts
15 Box Jumps (24/20)

Rest 3 min - adjust weight

WOD Part 3

5 minute AMRAP
200m Row
5 1.5x Body weight Deadlifts
9 Box Jumps (24/20)

Rest 3 min - adjust weight

WOD Part 4

5 minute AMRAP
100m Row
3 1.75x Body weight Deadlifts
3 Box Jumps (24/20)

**This is a continuous WOD. WOD part 2 starts where you left off in WOD part 1 etc… Final score = total rounds and reps completed.

Monday May 8, 2017

(Competition / Gymnastics Focus)
Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time)...

SOD

Establish a challenging Bear Complex in 15 min
Complex =1 of each: Deadlift > Hang Clean > Front Squat > S2OH > Back Squat > S2OH (All separate movements / No Bleeding skills together)

WOD

“Nasty Girls”
3 Rounds for Time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

Muscle-up Mod 1: 7 Jumping muscle-ups / Mod 2: 7 Ring Dips then 7 Pull-ups / Mod 3: 7 Push-ups then 7 Jumping Pull-ups

Friday May 5, 2017

(Practice / Metabolic Conditioning)
Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time)

SOD

5 x 3^ Overhead Squats w/ 2 sec pause at bottom (Taken from the rack or floor) (18 min)

WOD

For Time:
50/40 Push-Ups
400m Run
50ft DB/KB Goblet forward stepping Lunges (53/35)
400m Run
50/40 Push-Ups
400m Run
50ft DB/KB Goblet forward stepping Lunges (53/35)
400m Run

Time permitting: Post WOD Band work

Thursday May 4, 2017

(Practice / Phosphogenic)
Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time)

SOD

EMOM 20 min
Odd: 6 Front Squats (155/105) (From the floor – facing the racks)
Even: 3 Max Distance / Effort Broad Jumps (5+ seconds rest between each jump)

WOD

4 sets of: (All following the clock together)
30 Sec: Row hard for calories > rest 1 min
30 Sec: Bar facing burpee jump over > rest 1 min
*Score is total calories and total burpee (1 combined number)

Time permitting: Post WOD Band work

Tuesday May 2, 2017

(Practice / Glycolytic)
Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time)

SOD

Ring Dips 10/8/6/4/2^ AND Deadlift 4 x 4 80-85% (20 min)
*Find a challenging weight and hold for all 4 sets of Deadlifts

WOD

AMRAP for 16 min:
2 Inside running loops of turf/rubber
20 Wall Balls (20/14) (10/10)
20 Russian Kettle Bell Swings (70/53)
Rest 2 minutesafter each round.

Time permitting: Post WOD Band work

Friday April 28, 2017

(Practice / Olynastsics)
Warm-up: 500m Row (3-4 min)

SOD & WOD Review

Skill OD: Bar Muscle-up review and practice AND Handstand Walking Review and Practice

WOD

5 Rounds for Time:
4 Clean & Jerks (205/115)
6 Bar Muscle-ups
40-ft. Handstand Walk

Muscle-up Mod 1 = 1 Jumping bar muscle-ups or Banded M-ups = 1 M-up
Muscle-up Mod 2 = 1 BB Rollout = 1 M-up
HS walk Mod 1 = Box Pike position handstand walk around
HS Walk Mod 2 = Accumulate 60 seconds of HS wall hold

Thursday April 27, 2017

(Mental Toughness / Glycolytic 2-5 min bursts)
Warm-up: 400m Run (3-4 min)

SOD & WOD Review

WOD Movements Preparation: 5 min
PVC Pass through
Plate TVW
Light DB OHP
BB strict press

SOD

Seated DB Press 3 x 5^ THEN 3 x 3^ BB Standing Strict Overhead Press (15-18 min)

WOD

AMRAP 300m Hard Run to a 3 pole (75ft.) body weight Box Push for 20 minutes (Running clock)

*Run 300m hard, push box 3 poles and then take a 2 min rest. Get as much work in as you can in 20 min.

*If there is 90 sec to 2 min left on the clock before you start your final round, complete a 200m run and the box push.