Friday, June 30, 2017

Saturday 7/1/17

TEAM WOD

Partner WOD
400m Run
60 Deadlift (225/155)
400m Run
80 Hang Cleans (135/95)
400m Run
100 Push Press (95/65)
400m Run

Partners split reps.  Set bar up for easy removal of weights

Thursday, June 29, 2017

Friday 6/30/17

Warm Up
Animal Movements

Strength
Back Squat 
5 x 5 @  65-70%

WOD
"The Wizard"
1000m Run
80 Singles
60 Squats
40 pull ups
20 HSPU
10 Burpees

9 TTB

Wednesday, June 28, 2017

Thursday 6/29/30

Warm Up
Reverse lunge 
Backward/forward bear crawl
 Crab walk 
Butt kickers, high knees

Strength
12 mins
3 Stones to Shoulder
10 single leg Deadlifts (each leg)

5 TTB

WOD
8 Rounds
30 sec medball cleans
30 sec Rest
30 sec Push Jerk

30 sec rest

Tuesday, June 27, 2017

Wednesday 6/28/17

Warm Up
Ring rows
KB cleans
Mountain climbers 
(20 sec on/10 sec off)

WOD
14 min EMOM
Min 1 - 20 Goblet Squats
Min 2 - 20 meter KB walking lunges
Min 3 - 20 straight leg sit ups
Min 4 - 20 KBS
Min 5 - 20 meter Waiter Walk (Right)
Min 6 - 20 meter Waiter Walk (Left)

Min 7 - 20 KB Press (10 each arm)

Skill
12 mins to work on any of the following skills:
HSPU, DU, T2B, Push ups

Monday, June 26, 2017

Tuesday 6/27/17

Warm Up
Run 200m
5 jump squats
5 push ups
y/t's with light weight



Strength
EMOM x 15
2 Pause Cleans

WOD
35-20-10
Wallballs (20/14)
Floor swipers

Sunday, June 25, 2017

Monday 6/26/17

Warm Up
20 singles
5 single arm KBS (each arm)
5 Burpees
5 pull ups

Strength
15 mins
15 sec L-sit hold or Ring Support
3 strict pull ups and 3 dips
5 Bench press/floor press

WOD
4 Rounds
10 Deadlift (95/65)
5 Snatch
3 pull ups
Run 200m

Friday, June 23, 2017

Saturday 6/24/17

TEAM WOD

 18 min AMRAP
400m Medball partner Run
22 DB Push Press
Waiters Walk 100m
22 Pull ups

Split reps however partners choose but both partners must do each movement. 

Thursday, June 22, 2017

Friday 6/23/17

Warm Up

Run 200m
 Jumping jacks
Lateral lunges
 Mountain climbers
Wall sit
 DB presses

Strength
E2MOM 
Deadlift 6x5 @ 70%

WOD
2 Rounds
12 single arm KB/DB Thrusters (each arm)
20 DU's
12 single arm KB/DB Snatch (each arm)
20 DU's
10 Ring Dips
20 DU's
10 push ups

Cash out
3 rounds 
10 weighted sit ups, 7 V-ups, 10 Russian Twists



Wednesday, June 21, 2017

Thursday 6/22/17

Warm Up
Bergener and skill transfer 
Shoulder rehab 
Run 200m
5 pull ups
Handstand hold

Skill
Handstand Push up (HSPU) and HSPU kip practice 

Strength
Snatch 1-1-1-1-1-1-1 (increasing weight) EMOMx7


Strength: Front Squat 5x5 @ 70% of 1RM



Tuesday, June 20, 2017

Wednesday 6/21/17

Warm Up
Game in honor of Coach Colleen's birthday

Strength
Push Press 
7x4 @ 65-70%

WOD
Chipper
80 Squats
70 Sit ups
60 Mountain climbers
50 Walking lunges
40 grasshoppers
30 Burpees
20 push ups
10 pull ups

Monday, June 19, 2017

Tuesday 6/20/17

Warm Up
3 rounds of "Cindy"

then hip opener

Strength
Back Squat
 Work up to 3 rep max
(20 mins)

WOD
8 min AMRAP
14 wallballs (20/14)
7 Russian KBS (80/55)

2 Bar MU's

Sunday, June 18, 2017

Monday 6/19/17

Warm Up
2 Rounds
10 Good mornings
5 KB push press (each side)
 10 Goblet squats
50 single jump rope

WOD
3 Rounds
5 Front Squats (165/105)
9 pull ups
5 Deadlifts
9 T2B
5 Push Jerks
9 push ups

(Must have same weight for all bar movements)

Skill
Tabata (40 sec on/20 off) 
Double unders 

Friday, June 16, 2017

Saturday 6/1717

TEAM WOD

 18 min AMRAP
20 DB Thrusters
20 Ring Rows/Pull ups
20 Box Jumps
20 Wallballs
100m Run - together

Split reps however partners choose but both partners must do each movement. 

Thursday, June 15, 2017

Friday 6/16/17

Warm Up
Dynamic warm up

Frankenstein
 Backward lunges stretch arms overhead
 Hops/skips
 Single leg hops

WOD
Open 11.1/14.1
10 min AMRAP
30 DU's

15 Snatch (75/55)

Strength
5 x 5 Hang Cleans

Wednesday, June 14, 2017

Thursday 6/15/17

Warm Up
 Banded squats
 Pike HS Hold on floor w/shoulder taps
 Good mornings 
Hollow rocks

Strength
Every 3 mins x 12 mins
2 sec down/2 sec up - 8 reps Back squat
Start at 45% of 1RM and add as tolerated

Every 2 mins x 10 mins

14 seated single arm DB press (pick load) 7 left/7 right

WOD
8-6-4-2-1
Deadlift (255/185)

Toes to Bar

Tuesday, June 13, 2017

Wednesday 6/14/17

Warm Up
Lateral lunges
 Mountain climbers
Wall sit
 DB presses
 Shoulder opener

WOD
15 min AMRAP
45/25 Plate push (25 yards/23 meters)
15 Wallballs

16 KB Cleans

EMOM
EMOM x12
Alternate between
5 Piked HSPU on box/5 HSPU
3 MU's / 3 hips to rings and 3 dips/ 6 ring rows


Mobility - work on some of them stretches we did after Murph


Monday, June 12, 2017

Tuesday 6/13/17

Warm Up
2 Rounds

Inchworm
Broad jumps 
Russian KBS 
Single leg deadlift w/kb

WOD
"Jeremy" 
21-15-9
OHS (95/65)

Burpees

Stamina
3 x 400m Run

(Timed - keep split times equal or close to it)

Sunday, June 11, 2017

Monday 6/12/17

Warm Up
Wallballs
 OH walking lunges
 KBS
 Run 200m

Shoulder opener and calf stretch

Strength
 5-5-5-5-5 
Shoulder Press

WOD
Row 500
40 squats
30 sit ups
20 push ups
10 pull ups 

Cash out
Max DU's in 2 mins and Tire Flips

Friday, June 9, 2017

Saturday 6/10/17

TEAM WOD

Partner WOD
(20 min AMRAP)
800m Run
80 Wallballs 20/14
60 Burpees
40 Toes to Bar
20 Power Cleans (135/95)

Split reps anyway but both partners must do each movement

Thursday, June 8, 2017

Friday 6/9/17

Warm Up
Jump Squats
 Burpees
Lunges
Wall touches 
Calf stretch

WOD
For Time
21 Thrusters (95/65)
21 Pull ups
800m Run
30 KBS (55/35)
30 push ups
50 DU's
50 sit ups
400m Run
30 Box Jumps

30 Wallballs

Mobility 
LaCrosse ball smash and foam roll

Wednesday, June 7, 2017

Thursday 6/8/17

Warm Up
SDLHP with empty bar
 Single jump rope
 10 banded squats 
DB press


Skill
3x10 
Toes to Bar and Barbell Roll outs

WOD
16 min AMRAP
40 mountain climbers
30 OH Walking Lunges (45/25)
20 SDLHP (95/65)
10 Ring Dips

Tuesday, June 6, 2017

Wednesday 6/7/17

Warm Up
Bergner and Dynamic warm up


Strength
Every 90 secs for 8 mins 
3 Muscle Snatch
3 OHS
3 Snatch Balance

3 Hang Snatch

WOD
5 Rounds
*1 Barbell Complex (Do not put bar down)
200m Run

Complex = 1 power clean, 3 front squats, 1 push jerk, 3 back squats, 1 push jerk, 1 OHS