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

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

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

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

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

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

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. 

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

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

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

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

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 

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. 

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

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

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

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)

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

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

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

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

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