Monday, September 1, 2014

WOD September 02 / 2014

WOD

WARM UP 

 5 junk yard dog
10 walking lunges
5 inch worms

STRENGTH

Five sets of:

Shoulder Press x 4-6 reps @ 20X1
Rest 60 seconds
Prone Plank x 60-90 seconds
Rest 60 seconds



WOD
Complete as many rounds and reps as possible in 5 minutes of:
115/75 lb. Push Press x 10 reps
Burpees x 10 reps

COOL DOWN

run 400m


WE ARE INTRODUCING TEMPO TRAINING WITH OUR STRENGTH PORTION SO DONT BE CONFUSED WITH @20X10. WE WILL EXPLAIN IT

Sunday, August 31, 2014

WOD Monday September 1 2014

LABOR DAY WOD



"Bull"

Two rounds for time of:

200 Double-unders

135/ 95 pound Overhead squat, 50 reps

50 Pull-ups

Run 1 mile



U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
HeroBullBarrett_th.jpg

Friday, August 29, 2014

WOD Saturday August 30, 2014

WARM UP:
10 air squats
row 500 m
10 banded pass throughs
10 hindu push ups
roving plank across mat and back





WOD: Med Ball Madness
W/ partner, complete:
800 m indian run w/ ball
100 chest pass w/ ball
100 MB situps
100 MB push ups
100 MB over- unders (w/ backs together, one partner reaches up w/ ball other reaches back to grab, then lean forward and pass under legs- 1 rep)
100 lunge steps w/ MB at chest

Thursday, August 28, 2014

WOD Friday August 29, 2014

WARM UP:
8 min
run 200 m
10 box jump overs
5 thrusters (45/35)
spiderman walk
10 superman/hollow rocks

MOBILITY: Piriformis Stretch and smash


SKILL/STRENGTH: mobility 10 min:
Achilles and calf stretch, ankle smash and IT band stretch/smash

WOD: “Kelly”
5 rft
400 m run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Wednesday, August 27, 2014

WOD Thursday August 28, 2014

WARM UP:
8 min
20 double unders (attempts)
row 20 calories
10 scissors kicks
pendulum walk
20 leg swings front to back

MOBILITY: Bottom Foot Smash


SKILL/STRENGTH: Ring Rows 5 x 8
Turkish Get up Technique

WOD: 50 du buy in (x4 singles)
5 rounds
2 TGU (55/35) 1 each arm
10 abmat situps
20 air squats
Then
50 double unders to finish (x4 singles)

Tuesday, August 26, 2014

WOD Wednesday August 27, 2014

WARM UP:
8 min
run 400 m
3 kipping swings
10 box jump overs
10 lateral lunges
10 air squats

MOBILITY: Hanging Thoracic Opener

SKILL/STRENGTH: 10 min to work on a goat

WOD: 4 min AMRAP
5 KTE
5 OHS (95/65)
5 burpees
Rest 2 min
6 min AMRAP
5 TTB
5 Front Squat (95/65)
5 Burpees
rest 2 min
8 min AMRAP
5 Pull Ups
5 Back Squat (95/65)
5 Burpees

Monday, August 25, 2014

WOD Tuesday August 26, 2014

WARM UP:
8 min
row 500 m
10 thrusters (pvc/bar)
5 strict pull ups
10 deadlift (pvc/bar)
spiderman walk

MOBILITY: Hip Flexor Smash

SKILL/STRENGTH: Coach led Burgener warm up for cleans x 3, foot position start - finish x30

WOD: “Squat Clean Complex”
6 sets of
High hang squat clean- Hang squat clean- squat clean- strict press
High hang squat clean- Hang squat clean-squat clean- push press
High hang squat clean-Hang squat clean- squat clean- Jerk
Rest as needed between sets, work up to a max set, try not to put the bar down for all 12 movements