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.

WOD Friday, July 03, 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.

BARBELL CLUB WORK

1. snatch: work up to a heavy single.  whatever that heavy single is.  then take 90% of that heavy single x 1, 85%x1, 80%x1.

2. clean and jerk: same as snatch.

WOD Thursday, July 02, 2015

WARM-UP

200m Row

2 TGU

5 Squat Cleans

5 Jerks

5 Pull-Ups

STRENGTH

EMOM x 6min

1 TGU

WOD

For Time

5 Clean/Jerk (205/145)

5 Rounds of (5 Pull-Up, 10 Push-Up, 15 Squats)

1000m Row

BARBELL CLUB WORK

1.  back squats  65%x3 x 10 sets (AFTER EACH SET DO 5 BOX JUMPS)

2. front squats: 65%x3 x 3 sets. (AFTER EACH SET DO 3 SOTTS PRESSES OUT OF FRONT SQUAT WITH A LIGHT WEIGHT)

3. good mornings to 45 degrees: 3 x 8.  use weight that is manageable.  no ego here!!

4. sit ups x 25 after each set of good mornings.  you will super set the good mornings with the sit ups.  set of 8 good mornings set of 25 sit ups.