Blog Archives

05/01/2015

4/29/2015

Warm Up / Positioning Drills

400 Meter Run
60 Feet Power Skips
60 Feet High Knees
60 Feet Butt Kickers
60 Feet Carioca Right
60 Feet Carioca Left
60 Feet Inch Worms
60 Feet Bear Crawl

Strength: Dead Lift - 2 x 15 Reps*
*Ideally...on your last set, you'll be able to hit 15 reps at what you did when we did 3 X 12 two weeks ago.
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WOD: "300 Workout"

25 Pull Ups
50 Deadlifts 135/95
50 Push Ups
50 Box Jumps 24/20
50 Floor Wipers 135/95
50 KB Snatch 35/26 or dumbbell snatch
25 Pull Ups

Extra Credit

400 Meter Reverse Sled Pull 135/90

Floor wiper demo below...for those unfamiliar.

WOD 04/29/2015

4/28/2015

Warm Up: 3 Rounds NFT

5 Pull Ups
10 Push Ups
15 Air Squats

Strength: Shoulder Press - 5/60, 5/65, 5/70, 5/75, 5/80%

WOD:

7 Min AMRAP
7 Power Snatch 95/65(Rx) - 135/95 (Rx+)
7 Hand Release Push Ups (Rx) - Ring Push Ups (Rx+)

rest 2 Mins

2 Min AMRAP
Double Unders

rest 2 Mins

2 Min AMRAP
Burpee over Bar

Extra Credit

Glute Ham Sit Ups 3 x 10-15 Reps
400 Meter Farmers Walk 70/53

WOD 04/28/2015

4/27/2015

Position Drills / Stretches: 3 Sets

10 second Quad Snatch Position
10 second Standing Overhead Position
10 second Overhead Squat Position

Strength: Bench Press - 2 x 15 Reps
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WOD: 20 Min AMRAP - Rotate thru as many times as possible

Row 20 Calories
20 Burpees
30 Ground 2 OH 95/65
40 Toe 2 Bar
60 Ft OH Walking Lunge 45/25 plate

Extra Credit

Weighted Dips 3 x 5 Reps

04/27/2015

4/26/2015

Position Drills / Stretches: 3 Sets

10 second Quad Clean Position
10 second Standing Front Squat Position
10 second Front Squat Bottom Position

Strength: Back Squat 5/60, 5/65, 5/70, 5/75, 5/80%

WOD: For Time
15 Rounds -
10 Wall Ball 20/14
5 Hand Release Push Ups (Rx) - 5 Handstand Push Ups (Rx+)
1 Power Clean 155/95(Rx) - 225/155 (Rx+)

Extra Credit:

Weighted Strict Pull Ups 3 x 5 Reps
Scaled - Feet on a box ring rows

WOD 04/25/2015

4/24/2015

Class times at 8 and 9 AM
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This can easily be turned into a partner wod if there are enough people per class to necessitate it.
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5 Rounds for time:

10 Kettlebell Snatches (each arm) 53/35*
30 Yard High Bar Sled Push 180/90
10 Hand Release Push Ups
30 Yard Low Bar Sled Push

*For those not yet adept at the KB snatch, it can be scaled to dumbbell snatches or even one arm Russian swings.

I will be moving things around in the morning to create enough room to have 4 sleds going at once on that side of the gym.

WOD 04/24/2015

4/23/2015

Deadlift - 5/55, 5/60, 5/65, 5/70, 5/75%

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WOD: 5 Rounds for time

6 Squat Cleans 135/95(Rx) - 155/105 (Rx+)
9 Box Jump Overs 30/24
12 Toes 2 Bar

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Extra Credit

3 x 100 Meter Sprints @ 80% (Don’t go 100% unless you have been doing sprints)

then

400 Meter Sled Pull 135/90

WOD 04/22/2015

4/21/2015

Position Drills / Practice

3 Sets w/barbell
3 Behind Neck Tall Power Jerks
3 Front Tall Power Jerks
3 Behind Neck Power Jerks
3 Power Jerks
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Strength: Shoulder Press - 3 x 12 Reps
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WOD - 3 RFT:

Run 400 Meters

30 Hang Power Snatch 75/45 (Rx) - 95/65(Rx+)
15 Push Press 75/45 (Rx) - 95/65(Rx+)

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Extra Credit - either or both. A) before or after the WOD. B) definitely last.

A) 5 Rounds NFT
3 Pistols each side
20 FT Hand Stand Walk or 20 Second Hand Stand Hold

B)400 Meter Farmers Carry 53/35 (RX) - 106/70 (RX+)
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Liquid Shano this week...demoing the Jerk Warmup/Positioning Drills

WOD 04/21/2015

4/20/2015

Strength: Bench Press - 5/55, 5/60, 5/65, 5/70, 5/75%

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WOD - 7 Rounds for time:

7 Pull Ups (Rx) - C2B Pull Ups (Rx+)
7 Dips (Rx) - Ring Dips (Rx+)
7 Power Cleans 135/95(Rx) - 155/105 (Rx+)

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Extra Credit
400 Meter Sled Push 180/90

WOD 04/20/2015

4/19/2015

Strength: Back Squat - 3 x 12 Reps - Last set is heaviest.

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WOD: For time

21 OHS 95/65(Rx) 135/95 (Rx+)
21 Push Ups (Rx) - 3 Rope Climbs (Rx+)
15 OHS
15 Push Ups (Rx) - 2 Rope Climbs (Rx+)
9 OHS
9 Push Ups (Rx) 1 Rope Climb (Rx+)

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Extra Credit
Hand Stand Holds or Plank Holds 20/10 x 8 Sets

WOD 04/18/2015

4/17/2015

Remember...class times today are at 7 and 8 AM due to the Weightlifting seminar with Tyler Grant from 9 AM to 3 PM.
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Two person partner Wod:

20 Min AMRAP
7 Hang Power Snatch 95/65 (RX) - 135/95 (RX+)
7 Burpees over Bar
Run 200 Meters
Partner #1 completes 7 Snatch
Partner #2 completes 7 Snatch
Partner #1 completes 7 Burpees
Partner #2 completes 7 Burpees
Partners run 200 M together