Wednesday, 2/1/17

Warm Up

Spiderman lunge
5 Inchworms
5 V-ups
Down and Up (PVC)
Snatch balance
Row 200m

WOD

Open 15.1/15.1a

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled: 15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)

*ground-to-overhead allowed 

WORKOUT 15.1a   1-rep-max clean and jerk
6-minute time cap - Athlete must add their own weight

Tuesday 1/31/17

Warm Up

10 Hollow Rocks
10 Wall Touches
10 KBS
5 K2E

Strength

EMOM x 10 mins

Even: 2 TGU

Odd: 8 Ring Rows

WOD

"Bodyweight Crusher" 

3 rounds

2 mins sit ups

2 mins push ups

2 min air squats

Rest 1 min between rounds

Monday 1/30/17

Warm Up

Foot Smash
Calf Stretch

5 push ups

5 pull ups

5 air squats

WOD

14 min AMRAP

7 MU's (scaled - 7 pull ups and dips)

14 Wallballs (20/14)

21 Double unders

Stamina

EMOM x 14 mins

Even: 10 Box Jumps (24/20) 

Odd: 3 KB Presses (per side)

Check out this Blog on Conquering your Fear of Box Jumps

http://wordswithlisbeth.com/2008/03/20/conquering-your-fear-of-the-box-jump/

Saturday 1/28/17

                              TEAM WOD

Team of 2 - complete all reps

3 rounds

15 clean and jerk (135/95)

15 box jumps

15 snatch

15 burpees

Friday 1/27/17

Warm Up

Game

WOD

TEAMS of 2

50 box jumps

50 pull ups

50 KBS
50 lunge steps

50 K2E

50 push press 45/35

50 superman

50 wallballs 20/14

50 burpees

50 double unders

Thursday 1/26/17

Warm Up

Dynamic Warm up
High Knees
Lunge Twist
Frankenstein
Walking Quad stretch
Inchworm

Strength

EMOM x 12 mins

5 TTB and 5 wallballs 

WOD

21-15-9 

Back Squats (165/125)

HSPU 

Wednesday 1/25/17

Warm Up

 "Mixed Tabata" - KBS, air squats, push ups

Strength

Front Squat
5 x 5 @ 65% rest 90 secs between sets

WOD

12 min AMRAP

20 sit ups

15 OH walking lunges with plate (45/25)

10 KB Snatch (55/35)

Tuesday 1/24/17

Warm Up

Bergner 

Jumping jacks

Arm circles 

Strict press 

Mountain climbers

WOD

Open WOD 12.2

AMRAP in 10 mins

30 Snatches (75/45)

30 Snatches (135/75)

30 Snatches (165/100)

30 Snatches (210/120)

Continue at this weight until time is up

Cash Out

20 cal row x 3

Strict press @50-55% x 3

Alternate between row and strict press

Monday 1/23/17

Warm Up

Medball Slams
 Broad jumps
Bear crawl
 Pass thrus
 Shoulder openers

Strength

OHS 
5 x 3 every 2 mins (65-70%)

WOD

8 Rounds 

30 secs Burpees

30 sec Rest

30 sec med ball cleans (20/14)

30 sec Rest

*Scored by total reps completed

Saturday 1/21/17

                            TEAM WOD

Team of 2 - split all reps

Buy in: 100 Double unders
then 21-15-9
Clean and Jerk (135/95)
Burpee Box Jumps

Cash out: 100 v-ups

Friday 1/20/17

Warm Up

5 Burpees
10 TTB
5 Tuck Jumps
10 KB Snatch
Row 100m

Strength

EMOM x 12 mins

Even: 10 weighted step ups

Odd: 10 Russian twists (same KB as step ups)

WOD

Death by KBS (55/35)

Min 1 =1

Min 2= 2

Min 3 = 3, etc.

Mins 1-6 - complete 15 mountain climbers after KBS

Go until you can’t complete # of reps in that min.

Thursday 1/19/17

Warm Up

Inchworm
Mountain climbers
Handstand hold
Sots press with PVC
Good mornings

Strength

5 x 5 Squat Cleans

WOD

3 rounds (8 min cap)

3 Deadlifts @ 85% of max

9 HSPU

Rest 5 mins

7 min AMRAP

3 Snatch (95/125)

9 Wall balls (20/14)

Wednesday 1/18/17

Warm Up

Arm Circles
KB Press
Russian KBS
Squats
Kip swing
Calf Stretch

WOD

"Open Fitness WOD"

20 min AMRAP

50 Wall balls

50 Double unders

40 Box Jumps 24/20

40 TTB

30 C2B

30 Burpees

20 power Cleans (145/100)

20 Jerks

10 Snatch

10 Muscle ups

Do as many reps as possible.  

Every movement you see in this workout will most likely be seen in the 2017 Open.

Tuesday 1/17/17

Warm Up

Calf Stretch
Couch Stretch
Wall Touches
Medball cleans
Medball Slams

Strength

Row 1000m for time

WOD

21-15-9

Hang Clean (135/95)

Dips

Double unders

Monday 1/16/17

Warm Up

"Tabata"
Squats
Double Unders
Jumping lunges

Skill

20 mins of Goat work

Suggested movements: DU/TTB/C2B/pull ups/wallballs/Snatch

E2M stop and complete 5 pull ups. 

If working on pull ups then complete 5 TTB

WOD

15 min AMRAP

15 KBS (55/35) Rx+ (70/45)

15 abmat sit ups

15 mountain climbers

200m Sprint Row

Saturday 1/14/17

                            TEAM WOD

"Candy"

5 rounds with a partner

20 pull ups

40 push ups

60 air squats

Friday 1/13/17

Warm Up

Dynamic Warm up

(lunge twist, knee to chest, high knees, Frankenstein, jumping squats)

WOD

Open 11.2

AMRAP in 15 mins

9 Deadlifts (155/100)

12 Push ups

15 Box Jumps 24/20

Stamina

MOBILITY

Foam roll hamstrings, quads

Lacrosse ball to shoulders

KB calf smash

Thursday 1/12/17

Warm Up

5 Burpees
Front squats 
Wall touches 
KBS
Row 100m

Strength

E2MOM x 16 mins. 

Even: 10 Glute Ham Raise with Partner

Odd: 5 Ring Rows and 10 KBS

WOD

3 Rounds

4 min AMRAP

5 Front Squats (95/65)

5 Push Jerks

1 min max lateral bar hop burpees

Rest 2 mins between rounds – Score is total # of burpees

Wednesday 1/11/17

Warm Up

Samson stretch
Air squats
Sit ups
Stone to lap 
Hip opener 

Strength

Back Squat
5x3 @ 70%, 
pause 3 sec at the bottom, 1 sec pause at top before decent

WOD

4 Rounds

50m walking lunges (no weight)

100m farmer carry (KB each hand)

3 Stone to Shoulder (AHAP)

Tuesday 1/10/17

Warm Up

SDLHP
Mountain Climbers
KB Press
Downward dog push ups
Row 200m

Strength

Review of movements and warm up

WOD

"Fight Gone Bad"

1 min each station (3 rounds) – score is total reps

Wallballs 40/14

SDLHP 75/55

Box Jumps 20

Push Press 75/55

Row calories

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Monday 1/09/17

Warm Up

Calf Stretch
Foam Roll Lats
Jumping Jacks
Air squats
Elbows High and Outside
Press

Strength

15 mins

Min 1: 2 Clean & Jerk @ 70%

Min 2: 25 DU’s

Min 3: 5 C2B Pull ups

WOD

10 min AMRAP

4 push ups

6 Cleans (125/95)

8 Pistols (alternating)

Saturday 1/07/17

TEAM WOD

25 min AMRAP

(Teams of 2)

10 KBS (53/35)

20 squats

30 Box jumps

100m Run/Row

Friday 1/06/17

Warm Up

2 mins of mobility (athlete choice)

 Pass thrus 

Good mornings

Bear crawl

 calf stretch

Strength

Deadlift @70-80%

2 min rest between sets (5 sets at max effort)

WOD

4 rounds for Time:

50 DU’s

25 Wall balls (20/14)

Thursday 1/05/17

Warm Up

Game

Strength

Hang Snatch – work up to heavy single 

then do 3 singles @ that weight

WOD

10 min AMRAP
4 shoot thrus
8 T2B
12 KB Cleans

Wednesday 1/04/17

Warm Up

1 min each 

Air squats

 jumping jacks

 1 arm KBS (light/Russian)

 mountain climbers

 PVC press

Partner WOD

100 KBS (70/53)

 Row 400 meters 

90 Thrusters (75/55)

Row 400 meters

80 Cleans

Row 400 meters

70 Push press

Row 400 meters

60 lunges

Row 400 meters

Cash Out

50 abs of choice

Tuesday 1/03/17

Warm Up

Couch stretch

 Row 200m

 5 KB presses (each side)

 20 mountain climbers

 2 wall walks

Strength

Front Squats – E2MOM x 12 mins

7 @ 50% of 1 rep max

WOD

3 Rounds for Time:

43 DU's

1 Burpee

3 Pull ups

7 Box Jumps

4 Cleans 155/115

Happy Birthday, Coach Bill!