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WOD – Friday – 05/01/15

IT’S MAX OUT FRIDAY!!
A) Snatch
20 Minutes to Find 1RM
B) AMRAP 4:
8 Alt Pistols*
4 Burpees
8 KB Snatch 53/35…(4 each arm) may scale to DB’s
* Coach to give scaling options
REST 4 Minutes
B) AMRAP 5
8 Thrusters 95/65 RX+ do 135/95
8 Burpee over Bar

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Bootcamp – 04/30/15

A) 2 rounds NFT
4 alt turkish getups
6 hollow rocks
8 Kip tacks
B) 5 RFT (set a time cap)
2 alt Turkish Getups (35/25)
15 Goblet Squats (53/35)
50m sled push
20 abmat sit ups
*RX+ do pistol squats
instead of goblet squats

WOD – Thursday – 04/30/15

WOD – Thursday – 04/30/15
A) Bench Press:
10-8-6-4-6-8-10
(Pyramid the weight accordingly)
B) 3 Rounds For Time:
800m Run
20 Wallball 20/14
15 Ring Dips
10 Burpees

Get your GAME PLAN on!

 

Bootcamp – 04/29/15

25 min AMRAP:
400m Run
10 Hand release push ups
20 WBS (20/14)
30 Double Unders or singles
40 OH walking lunges (45/25)
 

 

cookie: 200m farmer’s carry

WOD – Wedensday – 04/29/15

WOD – Wedensday – 04/29/15
A) EMOM 9:
Min 1: 14 KB Swings 53/35
Min 2: 8-12 TTB or KTE
Min 3: 6-10 HSPU
(chose reps based on ability….push yourself)
B) Deadlift (No max out please) – Share a bar
10 @ 55%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 85%
1 @ 90%
1 @ 92%
C) 2 Rounds For Time
20 Shoulder To Overhead 115/75
20 Box Jump Overs 24/20
20 Pull-ups
RX+ do 135/95 & C2B

Get your GAME PLAN 

WOD – Tuesday – 04/28/15

WOD – Tuesday – 04/28/15
A) 2 Rounds NOT For Time:
400m Run
40 Double Unders
20 Walking Lunges
B) Clean
5×1 @ 90+%
C) AMRAP 9:
10 Hang Power Cleans 135/95   RX+ do 185/125
20 HR Push-ups
30 ABmat Sit-ups

 

D) Order your GAME PLAN

Bootcamp – Tuesday – 04/28/15

dynamic stretch esp. low body
A) 1600m Run / Row
scale accordingly. Should be done
by 11 minutes
B) at exactly 15 minutes:
3 RFT:
1 Rope Climb* (2:1 planks)
10 K2E (scale to 12 knee raises
or 15 Abmat sit ups)
20 Jumping Squats
30m Bear Crawl
* can be done any time during
the round

Monday 4.27

MONDAY
5 min AMRAP
15 Box Step Ups (20″)
5 Burpees
5 min AMRAP
15 Air Squats
5 Burpees
5 min AMRAP
15 Pull Ups
5 Burpees
5 min AMRAP
15 OH plate Walking lunges
5 Burpees
Rest 2 minutes between AMRAPS

WOD – Monday – 04/27/15

WOD – Monday – 04/27/15

 

A) Front Squat
5×1@ 90+%
B) Snatch Technique work. (Stay light. 8 minutes)
3 Position pause snatch*
*Pause 2″ off floor, pause at knee, pause at hip….snatch
C) 10 Rounds For Time:
5 Burpees
3 Snatches 115/85
5 Wallballs 20/14

In this video, the lifter is using an empty bar so he is already pausing at mid shin. If pulling off the ground, pause 2″ off of the floor, then the knee, then at hip. Drive knees back immediately as you pull the bar up. Shins should be vertical when the bar gets to the knee. Aggressively tuck the bar into you when the bar gets to hip. Pay close attention to final position.

 

 

WOD – Friday – 04/24/15

WOD – Friday – 04/24/15
A) Power Cleans
6×2 @ 90% (Not a Max). Not TnG. Right back on bar within 10 seconds.
B) Split Jerk
5 x 2 @ 60-70%
Do 50m Farmer carry between sets. DB’s or KB’s
C) Benchmark Friday…..’Annie’
50-40-30-20-10
Double Unders (Scale 2:1 singles)
Sit-ups
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