Blog Archives

WOD 08/31/2016

8/30/2016

Skill - Muscle Snatch Drills
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Lift #1: Muscle Snatch - 10 Mins to build to a Heavy Single
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Lift #2: Back Squat - 10 Mins to build to a Heavy Single
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WOD: For time
100 Push Press - 95/65
3 Burpees at the top of every minute, start with 3 Burpees at GO….
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Extra Credit / Optional - 8 Rounds
100 Meter Sled Drags - 45/25 rest 3:30 between efforts *moderate load - high turnover (feet) throughouy
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Don't remember what the muscle snatch is...watch this. Notice there's no bending of the knees upon receiving the bar. You won't be using that much weight.

WOD 08/30/2016

8/29/2016

Skill - Clean and Jerk Drills
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Lift #1 : Power Clean and Power Jerk - 15 Mins to find a Heavy Single
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WOD: 20 Min CAP! 7 Rounds of
5 Pull Ups
10 Hand Release Push Ups
15 Wall Ball - 20/14
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Extra Credit / Optional - 5 Rounds for distance
Sled Push - 30 Seconds Max Effort Push - 90/45 rest 4 mins between efforts. So yes this means “Max Effort!”
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WOD 08/29/2016

8/28/2016

Skill - Snatch Drills
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Lift #1: Full Snatch - 15 Mins to find a Heavy Single
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Lift #2: Front Squat - 10 Mins to find a Heavy Single
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WOD: For time (One Round all out)

Row 250 Meters 15 American KB Swings - 53/35 25 Burpees 15 American KB Swings - 53/35 Row 250 Meters
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Extra Credit / Optional Toe 2 Bars - 3 Big Sets of Unbroken Reps or 3 Big sets of GHD situps (no more than 25 each set)
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Be sure and click on the slomo version as well

WOD 08/27/2016

8/26/2016

Saturday class time at 8 AM
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Two person partner WOD - 20 Min AMRAP

Partner #1
3 Rounds of:
10 Pull Ups
20 Wall Ball

Partner #2 Row for Calories

Once Partner #1 finishes the 3 Rounds - switch with Partner #2

Score = Reps + Calories

WOD 08/26/2016

8/25/2016

Skill: Front Rack Sots Press - 10 Mins Practice
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Lift #1 / Advanced ONLY! Squat Clean and Jerk - 60% x 2+1, 70% x2+1, 80% x2+1, 85% x2+1, 85% x2+1, 90% x1+1, 90% x1+1
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Lift #2 / Advanced ONLY! RDL - 3 x 6 Reps
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Lift - Full Clean and Jerk - 60% x3, 70% x3, 80% x3
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WOD - 3 Rounds of 3 Min AMRAP
5 Clusters (Squat Clean Thrusters) - 135/95 Rx+, 95/65 Rx
10 Box Jump Overs - 30/24 Rx+, 24/20 Rx
Rest 3 Mins between each round
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Extra Credit: 4 x 80 Ft Heavy Farmers Carry - 96/53
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Accessory: Back Extensions - 3 x 15-20 Reps
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WOD 08/24/2016

8/23/2016

Skill: Pistols - 10 Min Practice
*If you have pistols pretty well already, I would work on overhead pistols. Even if just using a PVC. You'll get that much better at pistols because of it and as well it will get you more than read for the OH Plate Walking Lunges.
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WOD/Conditioning 30 Min AMRAP
1000 Meter Row
60' Overhead Plate Walking Lunge - 45/25
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Please watch this. Some great tips to familiarize yourself with on single leg squats.

WOD 08/23/2016

8/22/2016

Skill: Press Transitions - 10 Mins Practice
Strict Press
Push Press
Push Jerk
Split Jerk
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Lift #1/ Advanced ONLY! Power Clean - 65%, 70%, 75%, 80%, 85% x2 sets ---
Lift #2/ Advanced ONLY! Power Jerk - 60% x3, 65% x3, 70% x3, 75% x2, x2 sets
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Lift - Power Clean - 85% x3, x4 sets
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WOD - 4 Rounds
20 Wall Ball - 30/20 Rx+, 20/14 Rx
200 Meter Run
*try to keep each round the same time
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Extra Credit: Toe 2 Bar - 3 x Max Unbroken Reps
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Accessory: Glute Ham Sits Ups - 3 x 12-15 Reps
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Want to make wall ball shots suck a little less? Try this tip out tomorrow and see if it works for you.

WOD 08/22/2016

8/21/2016

Skill: Full Snatch Technique - 5 Mins Practice
Dip + Stand
Dip + Jump
Dip + Jump + High Pull
Dip + Jump + Power Snatch
Dip + Jump + Power Snatch + OH Squat
Dip + Jump + Full Snatch
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Lift #1 / Advanced ONLY! Full Snatch - 60% x2, 70% x2, 80% x2, 85% x2, x3, 90% x1, x3
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Lift #2 / Advanced ONLY! Snatch Pull - 105% x3, x5
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Lift #1 - Full Snatch - 65% x3, 75% x3, 85% x2, x2
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Lift - Everyone Front Squat - 65% x3, 75% x3, 85% x3, 90% x2, x3
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WOD - For time
10-8-6-4-2
Power Snatch - 155/105 Rx+, 105/75 Rx
Bar Facing Burpees
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Accessory - One Arm Dumbbell Press - 2 x 10 Reps
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I've posted this before. Please watch again. Especially the slow motion portion and look a the positions she hits, maintains, bar path etc.

Saturday Team WOD 08/20/2016

8/19/2016

Saturday Team WOD - Class time at 8 AM
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EMOM for 21 Mins
Teams of 3 - 1 Athlete on each station
EMOM - rotate to next station

Min #1 - 30 Russian KB Swings - 70/53
Min #2 - 30 Double Unders - 60 singles or DU attempts for that minute
Min #3 - 15 Calorie Row

WOD 08/19/2016

8/18/2016

Skill: Handstand Push Up Negatives - 4 second eccentric negative - accumulate 20 reps

Can't do HSPU's yet? We'll work on handstands then.
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Lift #1- Advanced ONLY! Full Clean and Jerk (1 + 1) - 60%, 65%, 70%, 75%, 80% x1, x3
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Lift #2 - Advanced ONLY! Clean Pull - 90% x2, 95% x2, 100% x2
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Lift: Back Squat - 60% x3, 70% x2, 80% x2, 85% x2, 90 x2, x4
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WOD: 5 RFT
5 Power Cleans - 225/155 Rx+, 155/95 Rx
10 Box Jump Overs - 30/24 Rx+, 24/20 Rx
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Extra Credit: 400 Meter Sled Push
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He may have been caught using PED's but that doesn't mean his technique isn't still a thing of beauty. Watch the slomo part a few times and look at the positions that he hits.