Friday 10/24/14

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Strength:
a) 15 mins to find daily max clean

b) 5×3 cleans (65, 70, 75, 80, 85%) does not need to be TNG

WOD:
5 rope climbs
6 push ups
6 sit to stands
4 rope climbs
6 push ups
6 sit to stands
3-6-6
2-6-6
1-6-6
(Rope climb sub will be one arm ring reaches, 4 pulls per climb.  Beginners sub regular ring rows 4 for 1)

 


Thursday 10/23/14

Strength:
Bulgarian Split squats 4×6 (each leg)

3 rds OTM-Core Stability
6 static leg raises
8 pike ups
6 Pavlov presses (each side)

WOD:
Tabata intervals
4 rds-
strict pull ups
jumping lunges
~rest 2 mins~
4 rds-
DB snatches 40/25
push presses 65/45

 


Wednesday 10/22/14

 

Skill:

a) Front Lever Progressions
pull to inversion–slow roll down–close shoulders on floor level rings

b) Handstand Push Up Progressions
negatives with control–tripod into wall facing–multiple ab mat–strict and kipping

WOD:
DL/HPC/FRSQ and bar facing burpees
2-2
2-4
2-6
2-8
2-10
*Weight for complex should be 80-85% of your 1RM power clean*


Tuesday 10/21/14

Strength:

a) Take 15 minutes to find strict press max
(remember this is a working max and won’t always result in a PR)

b) Back squat 2×15
Do first set at 60% and increase to 65% on second if possible.  You may rest between reps but not rack the bar

WOD:
4 rounds-
In 30 secs, 6 TTB
In 30 secs, 8 wall balls 20/14
In 30 secs, 10 grasshoppers
In 30 secs, 12 KBS 24/20
30 secs rest

Beginners:
AMRAP in 9 minutes-
6 knee raises
8 air squats
10 grasshoppers
12 KB swings

 


Monday 10/20/14

A huge congrats and job well done to all the teams who competed Saturday at the Mountain Melee competition.  Definitely represented well and you all should be proud!!

Plus Alex, Turnier and Mark who are apparently too cool for pictures. ;)

 

Skill/Strength:
a) 15 minutes of coached mobility

b) 4×8 barbell bent over rows

WOD:
10 min AMRAP-
8 box jump over
6 hang power cleans 135/95
2 wall walks
200m run

Beginners:
8 min AMRAP-
8 box jumps
4 hang power cleans
4 inchworms
200m run


Friday 10/17/14

Skill/Strength:

In 9 mins:
In 3 mins, complete 3 high hang snatch EMOM at same weight
Increasing load complete 3 hang snatch EMOM for 3 mins, same weight
Increasing load complete 3 power snatches EMOM for 3 mins, same weight

EMOM for 6 minutes, max effort L sit hold (cap at 20 seconds) hanging, box, parallettes

WOD:
4 rounds for cals and reps
1 min row for calories
1 min burpees
30 seconds rest

 


Wednesday 10/15/14

Strength:
a) 5 min AMRAP pull ups (pick option to do no more than 50 reps)

b) 4×4 OHSQ @ 85%

WOD:
5 rds-
4 deadlifts @65%
6 bar facing burpees
8 hollow ups
10 single arm OH lunges (35/20- lb DB)

Beginners:
4 rds-
4 deadlifts
6  burpees
8 lunges
10 sit ups