WOD Saturday, August 01, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm
• Coach Rosa BBQ- 8/1 @ 10am
• BYOB River Tubing 8/2

PARTNER WOD

Run 1 mile together
22 Clean and Jerks (155/105) (split)
Run 800m together
22 Clean and Jerks (155/105) (split)
Run 1 mile together

BARBELL CLUB WORK

1. power snatch+snatch: work up to 80% of best snatch.  this should be approximately 100% power snatch.  if not that is ok, still use the 80% of best snatch.  do 1 power snatch then 1 snatch.  1+1.  do 6 sets.
2. power clean+clean+jerk: same idea.  use 80% of best clean.  do 1 power clean+1 clean+1 jerk.  3 reps total and do 6 sets!!
3. do 3 sets of turkish get ups using a kettle bell.  3 reps on each arm.  and 3 sets.

WOD Friday, July 31, 2015

WARM-UP

Shoulder Opener

10 Kip Swing

10 OHS

10 Snatch

5 KBS

STRENGTH

2min Cap

20 Pull-Ups for time

-then-

E2MOMx10min

1 Hang Squat Snatch (80% of Snatch)

WOD

12min Cap

5RFT

12 KBS (70/55)

12 TTB

100m Run

BARBELL CLUB WORK

REST DAY!

WOD Thursday, July 30, 2015

WARM-UP

Hamstring Swing

10 Air Squats

10 Push-Ups

10 Deadlifts

Sprint Down & Back

STRENGTH

3x3 Back Squat (85-95%)

WOD

14min AMRAP

5 Deadlifts (315/225)

15 Air Squats

5 HSPU

BARBELL CLUB WORK

1. back squat: 10 sets of 3 reps at 73%
2. front squat: 5 sets x 3 reps at 63%
   after each set do 5 box jumps
3. MOBILITY WORK……YOUR CHOICE.

WOD Wednesday, July 29, 2015

WARM-UP

Clean Burgener/Skill

10 Cleans

5 Push Press

5 Front Squats

10 Walking Lunges

Banded Shoulder

WOD

5min Cap

"Grace"

30 Clean and Jerks (135/95)

POST STRENGTH

5x5 Front Squats (65-75%)

POST CONDITION

1000m Row + 800m Run

BARBELL CLUB WORK

1. BARSKI (HANG)  cleans: all 3 reps are from mid thigh.  straps are not allowed. work up to 60% x 3×3. 65%x3×3.
2. clean deadlifts: use same set up as you clean:  work up to 90%x3, 95%x3x2.   using great form.  i suggest pausing at 1-2″ above the knees to feel the hamstrings activate.  making sure your weight is distributed slightly towards the heel, the shin is perpendicular to the floor, back is tight slightly arched and shoulder are over the bar.  this is critical. from here go to the down position and then stand.
3. rack jerks behind neck+ rack jerk in front: work up to a med heavy weight.  you will be able to do more from the behind neck position than from the front.  so choose your weight wisely.  do 5 sets of 1+1.
4. back extensions using a barbell or plate.  pause at the top.  3 x 6.
5. 50 toes to bar.

WOD Tuesday, July 28, 2015

WARM-UP

Clean Burgener/Skill

5 Kip Swings

5 Squat Cleans

10 Jerk Footwork

200m Run

Hip Opener

STRENGTH

E2MOM x 10min

1 Hang Squat Clean + 1 Push Jerk + 1 Split

WOD

30min AMRAP

10 C2B

400m Run

BARBELL CLUB WORK

1. front squat: 10 sets of 3 reps at 73%

2. back squat: 5 sets x 3 reps at 65%

after each set do 5 box jumps

3. pull ups or chin ups x 50 total reps

4. good mornings to a 45 degree angle. select weight carefully. : 4 x 6 pausing 2 sec pause at the 45 degree angle.

5. sit ups: 100 total

WOD Monday, July 27, 2015

WARM-UP

Burgener/Skill

20 DUs

10 Air Squats

10 Deadlifts (Bar)

10 Overhead Lunges (PVC)

STRENGTH

EMOM x 10min

1 Squat Snatch + 1 OHS

WOD

3RFT

60 DUs

30 Wall Balls

15 Deadlifts (225/155)

BARBELL CLUB WORK

1. BARSKI (HANG) snatch:  ALL 3 reps are performed from the hang position.  no straps are allowed and one must use the hook grip.  work up to 60%x3x3, 65%x3x3

2. positional snatch pulls: set up with bar, lift bar 2 ” off ground, then at middle of knee, then 2-3″ above the knees, then to the down position, then stand.  hold each position 2-3 sec.  feel the squeeze and feel the hamstrings activate.  on the way down retrace your positions and holding them for 2-3 sec.  use 85%x1, 90%x1x2

3. snatch push press + snatch balance no dip+snatch balance with a dip +sotts press.  this is a ball buster….4 reps in one set.  you control the weight.  the weight will be decided by the sotts press.  when you fail with that just do the 3 reps….snatch pp+snatch balance no dip+snatch balance.  be conservative on weight but give me no less than 9 total sets.

4. 100 sit ups

WOD Saturday, July 25, 2015

PARTNER WOD

2 Person Team

*Only 1 person working at a time

5 Rounds

1 min max Push Jerk (135/95)

1 min max sit-ups

1 min max any squats (135/95)

BARBELL CLUB WORK

1. snatch: work up to 85%x1x5

2. clean and jerk: work up to 85%x1+1×5

3. front squat: work up to a heavy single in less than 5 reps

WOD Friday, July 24, 2015

WARM-UP

5 Snatch

5 Push Press

10 Banded Squats

800m Run

10 Lunges

STRENGTH

EMOM x 6min

5 Snatch Grip Strict Press (Across)

WOD

For Time:

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

Front Squats (155/105)

200m Run

BARBELL CLUB WORK

Rest Day! Enjoy!

WOD Thursday, July 23, 2015

WARM-UP

Calf Stretch

Hammy Swing

5 C2B

5 Dips

5 Box Jumps

400m Run

SPEED

3x200m E2min

3x300m E3min

WOD

5-4-3-2-1

Deadlifts (335/235)

BMUs

Box Jumpovers (30/24")

BARBELL CLUB WORK

1. back squat: 10 sets of 3 reps at 70%

2. front squat: 5 sets x 3 reps at 60%

after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

WOD Wednesday, July 22, 2015

WARM-UP

10 Arm Hauler

5 OHS

5 Cleans

5 Push-Ups

Thoracic Opener

STRENGTH

8x2 OHS (increasing)

WOD

30-20-10 Cleans (155/105)

15-10-5 HSPU

BARBELL CLUB WORK

1. 2 pos cleans: first rep is from the floor, 2nd rep is from hang position (launch/mid thigh).  work up to 65% x 1+1×2, 70%x1+1×3.

2. clean deadlifts: use same set up as you clean:  work up to 85%x3, 90%x3x2.   using great form.  i suggest pausing at 1-2″ above the knees to feel the hamstrings activate.  making sure your weight is distributed slightly towards the heel, the shin is perpendicular to the floor, back is tight slightly arched and shoulder are over the bar.  this is critical. from here go to the down position and then stand.

3. rack jerks behind neck: using great form and technique with the footwork, work up to a medium heavy single in 5 reps.

4. reverse back extensions holding a db between ankles.  pause at the top.  3 x 6.

5. 100 sit ups

WOD Tuesday, July 21, 2015

WARM-UP

5 KB Snatch

5 Goblet Squat

5 Hang Squat Clean

5 Front Squat

100m Run

STRENGTH

E2MOMx12

Clean Complex

1 Power Clean

1 Front Squat

1 Hang Squat Clean

(Increasing Weight)

WOD

"Killed by KB" (65/45)

Min 1- 1 Snatch each arm + 1 Goblet Squat

Min 2- 2 Snatch each arm + 2 Goblet Squat

*Keep going until can't complete reps in the minute

BARBELL CLUB WORK

1. front squat: 10 sets of 3 reps at 70%

2. back squat: 5 sets x 3 reps at 60%

after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

4. back extensions using a bar or weight: 3 x 6 pausing 2 sec at the top.

5. sit ups: 100 total

WOD Monday, July 20, 2015

WARM-UP 

5 Push Press

5 OHS

5 Snatch Balance

200m Run

STRENGTH

5x5 Back Squats

WOD

For Time:

30 Pull-Ups

200m Run

15 OHS

400m Run

15 OHS

200m Run

30 Pull-Ups

BARBELL CLUB WORK

1. 2 position snatch:  1 st rep is from the floor this wk and 2nd rep is from the mid thigh hang (launch) work up to 65% x1+1 x 2 sets. 70% x1+1 x 3 sets. rest 90 sec between sets.  make sure you are hitting the same mid thigh position from the floor.  critical!!!

2.positional snatch pulls: set up with bar, lift bar 2 ” off ground, then at middle of knee, then 2-3″ above the knees, then to the down position, then stand.  hold each position 2-3 sec.  feel the squeeze and feel the hamstrings activate.  on the way down retrace your positions and holding them for 2-3 sec.  use 80%x1, 85%x1x2

3. snatch push press + ohs +sotts press.  this is a tough exercise and one cannot use % of max.  do 1 snatch pp+1 ohs+2 sotts presses.  you select the weight.  perform 5 sets trying to increase weight but with good form.

4. 100 sit ups

WOD Saturday, July 18, 2015

PARTNER WOD

100 DUs (Split)

21-15-9

KBS

Burpees (Each person does all reps)

100 DUs (Split)

BARBELL CLUB WORK

1. snatch: on the minute: work up to (50%x1, 55%x1, 60%x1)2

2. clean and jerk: same as snatch.

WOD Friday, July 17, 2015

WARM-UP

Arm Circles

10 Leg Swings

1 TGU

5 RKBS

5 Burpees

STRENGTH

EMOM x 10min

E: 1 TGU (Each Arm)

O: 10 weighted sit-ups (KB /Stone)

WOD

"Russian Swings"

125 RKBS

* Every time you drop, run 100m + 5 Pull-Ups

BABRELL CLUB WORK

Rest Day

WOD Thursday, July 16, 2015

WARM-UP

Burgener/Skill

10 Power Snatch

5 Pull-Ups

5 Box Jumps

Calf Stretch

200m Run

STRENGTH

Snatch Complex

Every 2min x 10min

Snatch Dead + Hang Snatch Pull + Hang Squat Snatch (increasing)

WOD

For Time:

50 Box Jumps

30 Power Snatch (135/95)

10 MUs

BARBELL CLUB WORK

1. clean speed pulls: keep chest up and straight: 80%x3x3

2. clean and jerk: 50%x1+1×5 on the minute

3.back extensions using bar: 3 x 5 easy weight.

4. sit ups x 50

WOD Wednesday, July 15, 2015

WARM-UP

Hip Opener

10 F. Squats

10 Push-Ups

10 Dips

5 Pull-Ups

STRENGTH

EMOM 10x2 Front Squat

WOD

5RFT

5 MUs

5 Push Jerks (135/95)

5 Burpees

BARBELL CLUB WORK 

1. front squat: 60%x3, box jumps x 5, 70%x3, box jumps x 4, 75%x3, box jumps x 3, 80%x2, box jumps x 2

2. back squat: 70%x3x2

WOD Tuesday, July 14, 2015

WARM-UP

Shoulder Opener

10 Scap Squeezes

10 OHS

5 Squat Cleans

5 Push Press

STRENGTH

EMOM x 6min

1 Snatch Bal

1 OHS

WOD

3RFT

400m Run

5 Clusters (135/95)

BARBELL CLUB WORK

1. snatch speed pulls: keep chest up and straight: 80%x3x3

2. snatch: 50%x1x5 on the minute

3. good mornings light: 3 x 5 easy weight or no weight.

4. sit ups x 50

WOD Monday, July 13, 2015

WARM-UP

Burgener/Skill

10 Deadlifts

10 Push-Ups

200m Run

10 TTB

STRENGTH

EMOM x 12min

1 Floor

2 Launch

3 Pocket

*All 3 each minute (heavy)

WOD

7 RFT

200m Run

7 Deadlifts (335/225)

7 HSPU

BARBELL CLUB WORK

1. snatch pulls+snatch: work up to (75%x2+1, 80%x2+1, 85%x2+1)3

2. snatch balance: work up to a mid to heavy single in 5 reps.

3. front squat: 1, 1, 1, 1, 1

WOD Saturday, July 11, 2015

PARTNER WOD

"Kelly"

5RFT

400m Run

30 Box Jumps

30 Wall Balls

BARBELL CLUB WORK

1. snatch: work up to a max for the day.  keep good technique.  you get 3 attempts to establish your best snatch for the day.

2. clean and jerk: work up to a max for the day.  keep good technique.  you get 3 attempts to establish your best snatch for the day

WOD Friday, July 10, 2015

WARM-UP

300m Run

5 Burpees

5 Hang Cleans

10 Leg Swings

STRENGTH

3x5 Back Squats (75%)

WOD

For Time

300m Run

30 Bar Hop Burpees

30 Hang Power Cleans

BARBELL CLUB WORK

Rest day!

WOD Thursday, July 09, 2015

WARM-UP

200m Run

5 Pull-Ups

5 Box Jumps

5 Squat Cleans

STRENGTH

EMOM x 12min

10 Box Jumps

5 Pull-Up

WOD

4 Rounds

2min AMRAP

4 Pistols (each leg)

2 Bar MUs

7 HSPU

2 Squat Cleans (body weight)

2min Rest

BARBELL CLUB WORK

1. snatch: work up to 75%x1, 80%x1, 75%x1x3

2. clean and jerk: work up to 75%x1, 80%x1, 75%x1x2

mobility work your choice.

WOD Wednesday, July 08, 2015

WARM-UP

5 OHS

5 KBS

5 Push-Ups

400m Run

STRENGTH

5x5 OHS (light)

WOD

"Bell Hell"

3 rounds

3min 

25 KBS (70/55)

Max Burpees

1min Rest

*Score = Max Burpees

BARBELL CLUB WORK

1. fs: 3, 2, 1, 1, 1, 1, 1

2. CJ: (65%x3, 70%x2, 75%x1, 70%x3, 75%x2, 80%x1, 75%x3, 80%x2, 85%x1)

3. snatch: 75%x1x3

4. fs:  1, 1, 1

5. good mornings to 45 degree angle: 3 x 10 use a medium weight

6. sit ups x 100

WOD Tuesday, July 07, 2015

WARM-UP

10 Front Squats

5 Pull-Ups

10 Arm Haulers

5 OHS

10 Hip Opener

STRENGTH

1 RM Front Squat

WOD

3RFT

400m

21 Pull-Ups

12 Hang Squat Snatch (95/65)

BARBELL CLUB WORK

1. snatch: 80%x1x5

2. cj: 80%x1x5

3. good mornings with weight. 3 x 8

4. situps x 100

WOD Monday, July 06, 2015

WARM-UP

200m Run

10 Wall Balls

10 Box Jumps

5 Push-Ups

20 Mountain Climbers

STRENGTH

EMOM x 10min

E: 20 Sit-Ups

O: 10 Banded Tri Est.

WOD

For Time

50 Wall Balls

40 Box Jumps

30 Burpees

20 Snatch (95/65)

400m Run

BARBELL CLUB WORK

1. Back squat: workup to 75%x3x3, 82%x2x4.

2. front squat: 3, 2, 1, 1, 1, 1, 1

3. 25 strict pull ups

4. 100 ab mat sit ups

WOD Saturday, July 04, 2015

WOD

 

Heats of 4 Teams (2 Person Teams)

 

Each Person: 

4 Stones AHAP

10 Snatch (35/55/95/135/185)

10 WB over Box

5 Tire Flips & Jumps

400m Run

10 Squat Cleans

20 Partner Wall Balls

10 Ball Ring Row/Pull-Up/MU

 

*After stone, the team must always be holding a wall ball.