WOD Monday, December 1, 2014

STRETCH

Banded Hip Opener

WARM-UP

Burgener/ Skill

-then-

20 DUs

5 Jerks

5 Cleans

5 Pull-Ups

STRENGTH

3 Cleans + 1 Jerk

1 Pocket

1 Launch

1 Floor + Jerk

(15min-- find heavy)

WOD

12min AMRAP

150 Wall Balls

90 DUs

30 MUs(min 5 Unbroken across)

POST STRENGTH

Snatch

7x3 1 Power + 1 Squat + 1 OHS

WOD Saturday, November 29, 2014

WARM-UP

200m Row

5 Hang Snatch (Bar)

10 Thruster

Spiderman Stretch

10 Curls

PARTNER WOD

1500m Row (250m each)

75 Hang Snatch (75/55)

75 Thrusters

75 Hang Snatch

1500m Row

WOD Friday, November 28, 2014

STRETCH

Glut Smash

WARM-UP

10 Deadlifts (Bar)

10 Push-Ups

10 Lat Box Jumps

20 DUs

High Knees/ Butt Kickers

SKILL

5x30 DUs

WOD

10,9,8,7,6,5,4,3,2,1

Deadlift (255/175)(55-65% Unbroken)

Burpee Box Jump (24/20)
Scale (1)Burpee 2)box jump)

16min cap

WOD Thursday, November 27, 2014

STRETCH

Banded Shoulder

WARM-UP

10 Cleans

10 Jerks

5 Kip Swings

5 Dips

10 F. Squats

STRENGTH

EMOM x 12min

Min 1: 1 Clean (135/95)

Min 2: 2 Cleans

Min 3: 3 Cleans

WOD

"Haiyan"

30 F. Squats (155/105)(50-60% or 15 Unbroken)

-then-

9-6-3

Jerks (155/105)(unbroken)

Bar MUs (3 across)

WOD Wednesday, November 26, 2014

STRETCH

Calf Stretch

WARM-UP

20 DUs

10 Med Ball Sit-Ups

5 Long Jumps

5 Knee 2 Feet

Sprint- Down & Back

WOD

"Annie"

50-40-30-20-10

DUs

Sit-Ups

POST STRENGTH

10x2

Hang Squat Clean (75%)

WOD Tuesday, November 25, 2014

STRETCH

Banded Shoulder Opener

STRENGTH

Work up to a heavy Thruster

WARM-UP

10 F. Squats

10 Strict Press

10 Arm Haulers

5 TTB

5 Long Jump

WOD

"Fran"

21-15-9

Thrusters (95/65)

Pull-Ups

10min cap

WOD Monday, November 24, 2014

STRETCH

Ankle/Achilles Stretch

WARM-UP

10 Cal Row

5 Cleans (Bar)

5 Front Squat (Bar)

10 Air Squats

SKILL

10x10 Pistols

Every 90 seconds

WOD

21-15-9

Cal Row

Power Cleans (135/95)(Unbroken)

8min Cap

POST STRENGTH

3x10 GHDSU

WOD Saturday, November 22, 2014

WARM-UP

5 Lat Lunges

5 KBS

5 Box Touches

200m Row

5 Kip Swings

STRETCH

Banded Hip Opener

PARTNER WOD

60-40-20-40-60

KBS (55/35)

Box Jumps (24/20)

400m row between each round

*Split all movements

WOD Friday, November 21, 2014

STRETCH

Wrist/Forearm Stretch

WARM-UP

5 KB/DB Snatch

5 Pull-Ups

5 Hang Squat Clean

Sprint Down & Back

STRENGTH

2 Stones EMOM x 10
Increasing 

WOD

3 RFT

15 Hang Cleans (155/105)(Unbroken)

5 Stones (145/95)

5 KB/DB Snatch each side (100/70)

15 Pull-Ups(10-15 Unbroken)

20min Cap

WOD Thursday, November 20, 2014

STRETCH

Sumo Wall Stretch

WARM-UP

10 Banded Squats

5 Kip Swings

5 Superman/Hollow Rock

10 Scorpions

SKILL

5x5(50-60%)

Snatch Deadlifts

(Slow & Light)

WOD

"Barb"

5RFT

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

Rest 3min between rounds.

POST STRENGTH

5x7 Back Squat Across

WOD Wednesday, November 19, 2014

STRETCH

PSOAS Smash

WARM-UP

10 Deadlifts (Bar)

20 DUs

10 Spiderman Push-Ups

10 Air Squats

5 Pull-Ups

STRENGTH

12min EMOM

Min 1: 1 MU

Min 2: 2 MU

Min 3: 3 MU

*When you fail, restart @ 1.

WOD

25 Burpees

-then-

3RFT

10 Deadlifts (275/185)(55%-65% or 10 Unbroken)

50 DUs

-then-

25 Burpees

WOD Tuesday, November, 18, 2014

STRETCH

Foam Roll Piriformis

WARM-UP

5 Knees 2 Feet

5 Knees 2 Elbows

5 Squat Clean (Bar)

5 Jerks Back Rack

STRENGTH

5x2+2 (85%+ squat clean)

2 Squat Cleans

+2 Jerks

WOD

3 RFT

15 TTB

15 Push Press (135/95)

15 Box Jumps (24/20)

15 OHS (135/95)

12min Cap

POST STRENGTH

10 RM Back Squats

WOD Monday, November 17, 2014

STRETCH

Ant Tib Smash

WARM-UP

20 DUs

10 Deadlifts (Bar)

5 Pull-Ups

10 Banded Squats

1 Rope Climb

SKILL

2min Max DUs

1min Rest

2min Max DUs

WOD

8min AMRAP

3,6,9,12,15...

Deadlifts (275/185)

C2B

POST STRENGTH

5x5 Deadlifts Across

WOD Saturday, November 15, 2014

STRETCH

Calf/Foot Smash

WARM-UP

10 Cleans (Bar)

5 Jerks (Bar)

3 Stone 2 Shoulder

400m Run

10 Push-Ups

PARTNER WOD

30 Clean/Jerks (135/95)

1 mile (800m each)

20 Stones (145/95) (Scale: Med Ball)

1 mile (800m each)

100 Burpees

*Split All Movements

WOD Friday, November 14, 2014

STRETCH

Bar Adductor Roll

WARM-UP

10 Med Ball Cleans/Slam

20 DUs

5 Pull-Ups

5 Dips

10 Lat Lunges

STRENGTH

5x3 B.S. Across

WOD

100 DUs

10 MUs

20 Clusters (135/95) or Stones (95/50)

10 MUs

100 DUs

POST STRENGTH

3x1 Snatch (Heavy 80-90%)

WOD Thursday, November, 13 2014

STRETCH

Pec Opener

WARM-UP

Burgener

-then-

10 Squat Snatches

10 Squat Cleans

5 K2E

10 Wall Balls

STRENGTH

7x3+1

3 High Hang Squat Snatch

+1 Squat Snatch

Light & Right (50%)

WOD

"11.5"

20min AMRAP

5 Power Cleans (145/100)

10 TTB

15 Wall Balls (20/14)

WOD Wednesday, November 12, 2014

STRETCH

Glut Smash

WARM-UP

Burgener Skill

-then-

10 Banded Squats

5 KBS

5 Clap Push-Ups

5 Long Jumps

STRENGTH

5x5 HSPU

5 Rope Climbs

WOD

"Godzilla"

3RFT

1 Legless Rope Climb (Scale: 10 Pull-Ups)

2 Snatches (225/145)

3 Back Squats (365/245)

4 Def HSPU (13"/9")