Tuesday, June 30, 2015

WOD Wednesday, July 01, 2015

WARM-UP

Burgener/Skill
5 Pull-Ups
5 Dips
200m Run
5 Snatch
5 Med Ball Clean

STRENGTH

EMOM x 14m

O: Snatch + Hang Squat Snatch + Squat Snatch

E: 5 MUs

WOD

Med Ball Fun

200m Run with Med Ball
20 Med Ball Clean Burpee over Box
100m Run
10 Med Ball Clean Burpee over Box
200m Run
20 Med Ball Clean Burpee over Box


BARBELL CLUB WORK

1. 2 pos cleans:  1 mid thigh (launch), 1 floor.   work up to 65%x1+1, 70%, 75% for 3 sets.
2. rack jerks behind neck: work up to a heavy single within 7 reps.
3. clean pulls: 90%x3, 95%x3, 100%x3 (just like clean but speed thru the middle) don’t forget to finish!!
4. sit ups x 100
5. pull ups strict: 25

Monday, June 29, 2015

WOD Tuesday, June 30, 2015

WARM-UP 

Hip Opener
200m Run
5 Long Jump
10 F. Squats
10 Leg Swings

STRENGTH

EMOM x 10

1 Front Squat (95%)

WOD

3RFT

30 Cal Row
30 KBS (55/35)
30 Box Jumps (24"/20")


Sunday, June 28, 2015

WOD Monday, June 29, 2015

WARM-UP

5 Box Jumps
5 Kip Swings
5 Push-Ups
5 Snatches
5 Box Jumps

STRENGTH

EMOM x 10min

E: 5 Pull-Up
O: 5 Burpees

WOD

3min AMRAP

3 Snatch (95/55)
6 Box Jump-overs

2 Snatch (115/75)
6 Box Jump-overs

1 Snatch (135/95)
6 Box Jump-overs


BARBELL CLUB WORK

1. snatch: work up to a heavy single.  whatever that heavy single is.  then take 90% of that heavy single x 1, 85%x1, 80%x1.
2. clean and jerk: same as snatch.




Friday, June 26, 2015

WOD Saturday, June 27, 2015

WARM-UP

5 Thrusters
5 Pull-Ups
10 Box Jumps
200m Run
Forearm Stretch

PARTNER WOD


"31 Hero"


Teams of 2

AMRAP 31min

8 Thrusters
6 Rope Climbs (12 Ring Rows)
11 Box Jumps

1 partner always running w/ (45/25) plate.

400m


Thursday, June 25, 2015

WOD Friday, June 26, 2015

WARM-UP

Shoulder Opener
5 Squat Cleans
5 Front Squats
5 Deadlifts
200m Row

STRENGTH

5 min AMRAP

Max Squat Cleans (135/95)
1min Rest
Max Deadlifts (same weight)

WOD

7 Rounds

Run 400m 
12 TTB


BARBELL CLUB WORK

RECOVERY DAY.  IF YOU HAVE ACCESS TO JACUZZI OR SAUNA USE THEM.  EVEN BETTER IS TO USE ONE THEN A COLD SHOWER OR DIP IN POOL.
ENJOY!!

Wednesday, June 24, 2015

WOD Thursday, June 25, 2015

WARM-UP

Calf Stretch
5 Squat Cleans
25 DUs
10 Cal Row
5 Goblet Squats

STRENGTH

EMOM x 7min

3 Squat Cleans (Heavy)

WOD

3RFT

75 DUs
50 Squats
25 Cal Row


BARBELL CLUB WORK

1.  back squats  65%x3 x 10 sets (AFTER EACH SET DO 5 BOX JUMPS)
2. front squats: 65%x3 x 3 sets. (AFTER EACH SET DO 3 SOTTS PRESSES OUT OF FRONT SQUAT WITH A LIGHT WEIGHT)
3. good mornings to 45 degrees: 3 x 8.  use weight that is manageable.  no ego here!!
4. sit ups x 25 after each set of good mornings.  you will super set the good mornings with the sit ups.  set of 8 good mornings set of 25 sit ups.

Tuesday, June 23, 2015

WOD Wednesday, June 24, 2015

WARM-UP

10 Lunges
Hip Opener
10 Air Squats
5 Push-Ups
5 Cleans

STRENGTH

EMOM x 8min

E: 7 F. Squats
O: 7 B. Squats
(Light)

WOD

5 Rounds
3min AMRAP

3 Cleans (135/95)
6 Push-Ups
9 Squats


BARBELL CLUB WORK

1. 2 pos cleans:  1 mid thigh (launch), 1 floor.   work up to 65%x1+1, 70%, 75% for 3 sets.
2. rack jerks behind neck: work up to a heavy single within 7 reps.
3. clean pulls: 90%x3, 95%x3, 100%x3 (just like clean but speed thru the middle) don’t forget to finish!!
4. sit ups x 100
5. pull ups strict: 25

Monday, June 22, 2015

WOD Tuesday, June 23, 2015

WARM-UP

1 Stone
5 Pull-Ups
10 Banded Squats
Hip Opener
5 Thrusters

STRENGTH

7x5 Front Squat

WOD 

20min AMRAP

1 Stone (Bodyweight)
2 Thrusters (135/95)
3 Bar MUs



BARBELL CLUB WORK

1. front squat: 65%x3 x 10 sets
2. back squat: 65%x3 x 3 sets.
3. rdl’s: 3 x 5.  deadlift bar to high hang.  from high hand bend knee’s 1/2″, lower bar to 1″ above knees.  take the weight to a mid heavy weight. you decide.  use straps.  stay tight in the low back area.


Sunday, June 21, 2015

WOD Monday, June 22, 2015

WARM-UP

200m Run
5 Cleans 
5 Push Press
10 Lunges
Calf Stretch


WOD

"Double Grace"

60 Clean and Jerks (135/95)

POST WOD: Cool Down

1 Mile Run


1. 2 pos snatch:  1 mid thigh (launch), 1 floor.  work up to 65%x1+1, 70%, 75% for 3 sets.
2. snatch deadlifts (use same form as snatch, but just deadlift to high hang: 100%x3, 105%x3, 110%x3 (if your form breaks down, decrease the weight.
3. snatch sotts press: 5, 4, 3, (first you have to put bar on back usually off rack.  using the snatch grip squat to low position and while in the low position with a very vertical upright torso, press the barbell.  you decide the weight.
4. box jumps x 25 total.
5. toes to bar x 50 total

Friday, June 19, 2015

WOD Saturday, June 20, 2015

WARM-UP

800m Run
10 KB Jump Squats
10 KBS
5 Pull-Ups
10 Lunges

PARTNER WOD

5 RFT

800m Run
30 KBS (70/55)
30 Pull-Ups


Thursday, June 18, 2015

WOD Friday, June 19, 2015

WARM-UP

Shoulder Opener
Arm Circles
10 Push-Ups
200m Run
High Knee/Butt Kicker

STRENGTH

500m Row for Time

WOD

"Strict Press Biathlon"

800m Run
21 Unbroken Strict Press (115/75)
800m Run
15 Unbroken Strict Press
800m Run
9 Unbroken Strict Press

*Every time bar is dropped, run 200m.


BARBELL CLUB WORK

ACTIVE RECOVER DAY!!

Wednesday, June 17, 2015

WOD Thursday, June 18, 2015

WARM-UP

2 Stones
5 Med Ball Cleans
5 Snatch
5 Kip Swings
Sprint Down & Back

STRENGTH

EMOM x 12min

E: 2 Stones
O: 10 Pull-Ups

WOD

12min Cap

10 RFT

3 Snatch (135/95)
15 Wall Balls (20/14)


BARBELL CLUB WORK

1. in the hole back squats  60%x3 x 10 sets
2. front squats: 60%x3 x 3 sets.
3. back extensions with bar: 3 x 10



Tuesday, June 16, 2015

WOD Wednesday, June 17, 2015

WARM-UP

Hip Openers
10 Lat Lunges
10 Goblet Squats
5 TTB
5 Thrusters

STRENGTH

10x3 B. Squat (75%)

WOD

5RFT

8 TTB
8 DB/KB Thruster or Stone (35/25)
14 DB/KB Lunges (35/25)


BARBELL CLUB WORK

1. 3 pos clean+jerk: 1 high hang, 1 mid thigh (launch), 1 floor after the floor do 1 jerk.  work up to 55%x1+1+1+1, 60%, 65% for 3 sets.
2. clean deadlifts pulls: 90%x3, 95%x3, 100%x3
3. box jumps x 25 total.
4. sit ups x 100
5. pull ups strict: 25

Monday, June 15, 2015

WOD Tuesday, June 16, 2015

WARM-UP

400m Run
10 Wall Balls
5 Pull-Ups
10 Down & Finish
5 Squat Snatch

STRENGTH

E2MOM x 20min


1 Snatch (increase weight each time)


WOD

12min Cap

"Burn"

800m Run
50 Wall Balls
30 Pull-Ups


BARBELL CLUB WORK

1. front squat: 60%x3 x 10 sets
2. back squat: 60%x3 x 3 sets.
3. back extensions with bar: 3 x 10


Sunday, June 14, 2015

WOD Monday, June 15, 2015

WARM-UP

5 Pull-Ups
5 KB Snatch
5 KB Jump Squats
10 Push-Ups

STRENGTH

7x5 B. Squat (65-75)

WOD

400m Run
20 MUs
400m Run
20 KB/DB Snatch (70/55)
400m Run
20 HSPU


BARBELL CLUB WORK

1. 3 pos snatch: 1 high hang, 1 mid thigh (launch), 1 floor.  work up to 55%x1+1+1, 60%, 65% for 3 sets.
2. snatch pulls: 90%x3, 95%x3, 100%x3
3. snatch push press: 5, 4, 3,
4. box jumps x 25 total.
5. sit ups x 100

Friday, June 12, 2015

WOD Saturday, June 13, 2015

PARTNER WOD

"Glenn"

30 Clean and Jerks

1mile

10 Rope Climbs (10 Pull-Ups/Dips/or 10 MUs)

1 mile

100 Burpees

Thursday, June 11, 2015

WOD Friday, June 12, 2015

WARM-UP
400m Run
5 cleans 
10 push press
5 F  squats
5 burpees

STRENGTH
EMOMx10
1 Complex
Clean + F Squat + Push press + B Squat + Push press
(65-75 %) of push press


SPEED

15 Burpees for time
2 min Rest
400m Row for time
2 Min Rest
200m Sprint for time


BARBELL CLUB WORK

REST DAY

Wednesday, June 10, 2015

WOD Thursday, June 11, 2015

WARM-UP

10 WB
20 DUs
5 Pull-Ups
5 Snatch

WOD

Open Test

AMRAP 20

50 WB (20/14)
50 DUs
40 Box Jumps
40 TTB
30 C2B
30 Burpees
20 Power Cleans (135/95)
20 Jerks (135/95)
10 Snatch (135/95)
10 MUs


BARBELL CLUB WORK 

1. cleans: work up to 80%x1x3, 85%x1x2, 90%x1
2. front squat +jerk: work up to 80%of best cj x 3 front squat +1 jerk x 2 sets, 85%x2 front squat +1 jerk x 2 sets, 90% x1 front squat +1 jerk.
3. clean lift offs to mid thigh: 90%x3, 95%x3, 100% x 3.  the last rep explode like a clean getting speed on the bar.
4. ab work: your choice.


Tuesday, June 9, 2015

WOD Wednesday, June 10, 2015

WARM-UP

10 Deadlifts
25 DUs
10 TTB
200m Run
10 Leg Swings

STRENGTH

EMOM x 8min

E: 25 Box Jumps
O: 10 Deadlifts (185/135)

WOD

20min AMRAP

6 Cleans (185/135)
12 Burpees
18 TTB
200m Run





BARBELL CLUB WORK


1. snatch+snatch balance no dip: work up to where you fail at snatch balance no dip.  about 60% or so.  remember PUNCH body down into the over head squat position.

2. snatch: 70%x1, 75%x1, 80%x1
3. snatch pull: 90%x3, 95%x3, 100%x2
4. toes to bar 50 reps total

Monday, June 8, 2015

WOD Tuesday, June 09, 2015

WARM-UP

5 Snatch
5 Snatch Push Press
5 F. Squat
10 KBS
200m

STRENGTH

5 Sets

3 Power Snatch + 3 Snatch Push Press (Back)

WOD

21 F. Squats (135/95)
21 KBS (70/55)
400m
15 F. Squats
15 KBS
300m
9 F. Squats
9 KBS
200m

Sunday, June 7, 2015

WOD Monday, June 08, 2015

WARM-UP

10 Air Squats
Hip Opener
Calf Stretch
10 Deadlifts
10 Push-Ups
200m Row

STRENGTH

1 Rep Max B. Squat

WOD

5RFT

7 Deadlifts
30 Air Squats
7 HSPU


Friday, June 5, 2015

WOD Saturday, June 06, 2015

WARM-UP

Partner Wall Ball
Partner Under/Over
Partner Push Press
200m Run

PARTNER WOD

25min AMRAP

50 Wall Balls (20/14)
40 KBS (70/55)
30 TTB
200m Run Together

Thursday, June 4, 2015

WOD Friday, June 05, 2015

WARM-UP

5 Snatch
20 DUs
10 B. Squats
Spiderman
Pidgeon

STRENGTH

B. Squat 10x3 (75-85%)

WOD

7min Ladder

20 DUs   1 Snatch (135/95)
20 DUs   2 Snatch
20 DUs   3 Snatch
20 DUs   4 Snatch

Wednesday, June 3, 2015

WOD Thursday, June 04, 2015

WARM-UP

10 DUs
5 Cleans
10 Strict Press
10 Arm Circles
5 Kip Swings

STRENGTH

EMOMx10m

2 Strict Press

WOD

"OT"

2min goes 7 rounds

5 Power Cleans (185/115)
30 DUs
7 Pull-Ups

Tuesday, June 2, 2015

WOD Wednesday, June 03, 2015

WARM-UP

Burgener/Skill

-then-

5 Clusters
5 OHS
5 Snatch
5 Front Squats

STRENGTH

EMOMx10m

1 Snatch @ 85%

WOD

For Time

20 Thrusters
20 Hang Power Cleans
20 Push Press
20 OHS
20 Front Squats

Guy 95#
Girl 65#

Monday, June 1, 2015

WOD Tuesday, June 02, 2015

WARM-UP
Calf Stretch
10 Banded Squats
10 KBS
5 Pull-Ups
10 Pass Throughs

STRENGTH

B. Squat 5x7 (55-65)

WOD

"Helen"

3RFT

400m
21 KBS (55/35)
12 Pull-Ups