Friday 11/21/14

Strength:

a) midline
30 secs on/30 secs off
landmines 45/33
pike ups
plank

b) Push ups-5×5 of most difficult variation (HSPUs may be done if completed strict)

WOD:
E2MOM-
12 deadlifts 95/135, 9 box jumps 24/20″
10 deadlifts 115/175, 9  box jumps
8 deadlifts 135/205, 9  box jumps
6 deadlifts 155/225, 9 box jumps
4 deadlifts 185/275, 9 box jumps
2 deadlifts 215/325, 9 box jumps

 


Thursday 11/20/14

Strength:
a) 5×3 pause back squats (4 count pause) @ 60-65% of 11/5.

b) EMOM for 6 mins, 5 pull ups (C2B, weighted to increase difficulty.  3 negatives scale)

WOD:
2 rounds-
1 min row for calories
1 min grasshoppers
1 min DB snatch 40/25
1 min Curtis P’s 95/65
1 min rest

Beginners:
2 rounds-
30 secs on/30 secs off
row for calories
grasshoppers
DB snatch
OH walking lunges
1 min rest

 


Wednesday 11/19/14

 

 

 

6785-success-without-integrity-is-failure (2)

It’s extended mobility day, yippee!  We’ll spend 10-15 minutes on some coach led mobs to lessen the effect of the week and prep for the movements of the day.

Take 15 mins to work to a 1RM bench press

WOD:
In 2 mins, complete:
hang clean x3
STO x5
FRSQ x7
AMRAP burpees
Rest 2 mins and repeat for 4 total rounds.  Score is burpees.  Rx=115/75, Comp=135/95

 


Tuesday 11/18/14

 

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Skill/Strength:
a) OHSQ 3×2 from rack, ascending

b) Snatch progression
Snatch balance 3×2
hang squat snatch 3×2
countdown snatch 3×2
Full snatch 3×1

WOD:
Tabata 3x, alternating
DUs
KBS 24/20 kg
wall balls 20/14 lbs
TTB
rest 40 secs

Beginners:
Tabata 3x, alternating
jump rope
KBS
wall balls
sit ups
rest 40 secs


Monday 11/17/14

 

Strength:

a) power clean 6×1

b) handstand push up progressions
-work strict movements as capable

WOD:
AMRAP in 4 mins-
6 1 arm DB thrusters 40/25
8 hollow rocks
10 pull ups
REST 1 min
AMRAP in 3 mins-
6 1 arm DB thrusters 40/25
8 hollow rocks
10 pull ups
REST  1 min
AMRAP in 2 mins
6 1 arm DB thrusters 40/25
8 hollow rocks
10 pull ups

Beginners:
AMRAP in 4 mins-
6 thrusters
8 hollow ups
8 ring rows
REST 1 min
AMRAP in 3 mins-
6 thrusters
8 hollow ups
8 ring rows
REST  1 min
AMRAP in 2 mins
6 thrusters
8 hollow ups
8 ring rows

 


Saturday 11/15/14

9am Beginners WOD:
Skill/strength- press, push press, push jerk

WOD:
400m run
4 rds:
12 sit ups
8 burpees
6 hang squat cleans
400m run

10 am WOD, in partners:


Thursday 11/13/14

Skill:

a) Handstand work-freestanding

b) Power snatch progression:
Hang power snatch 3×3
2 position power snatch 3×3
3-2-1 takeoff 3×2
power snatch 3×1

WOD:
50 calorie row
40 KBS 24/20 kg
30 wall balls
20 TTB
10 OHSQ 115/75 (if weight needs to be scaled more than 20 lbs for OHSQ, keep weight and do FRSQs)

Beginners:
35 calorie row
30 KBS
25 wall balls
20 knees to elbows
15 prisoner squats