400 m run
50 burpees
1 rope climb
400 m run
40 burpees
2 rope climbs
400 m run
30 burpees
3 rope climbs
400 m run
20 burpees
4 rope climbs
400 m run
10 burpees
5 rope climbs
Wednesday, October 31, 2012
Tuesday, October 30, 2012
Wednesday October 31st
WOD
EMOM (Every Minute on the Minute) for 20 min:
even - 10 Pullups
odd - 5 Handstand Pushups
Monday, October 29, 2012
Tuesday October 30th
WOD
"DT"5 rounds of
12 Deadlifts - 155/105
9 Hang Power Cleans - 155/105
6 Jerks - 155/105
Skill
40 Shotguns400m Plate Carry
20 Bridges w/ 3 to 5 sec hold
Supine DB Rows on GHD (DB rows held at the top of the hip ext)
Thursday, October 25, 2012
Wednesday, October 24, 2012
Thursday October 25th
WOD
AMRAP 20 minutes400m Run
15 Deadlifts - 185/115
Mobility
Middle Split - 3 minPancake Split - 3 min
Right/Left Split - 2 min ea
Tuesday, October 23, 2012
Wednesday October 24th
Plyo Work
Work up to Max Height Box JumpBroad Jumps – 5 x 5
Pogos – 3 x 15
Footwork Drills – Single leg
WOD
AMRAP 7min3 Thrusters – 95/65, 3 Pullups
6 Thrusters, 6 Pullups
9 Thrusters, 9 Pullups
Sunday, October 21, 2012
Monday Oct. 22nd
Lower Body Max
1. Overhead Squat - 7 x 1 rep
2. GHR Raises - 3 x 15 reps
WOD
15 Ground to Overhead - 45/25
30 yd Overhead Walking Lunge - 45/25
15 Ring Dips (if you can't do Rx do pushups)
1. Overhead Squat - 7 x 1 rep
2. GHR Raises - 3 x 15 reps
WOD
15 Ground to Overhead - 45/25
30 yd Overhead Walking Lunge - 45/25
15 Ring Dips (if you can't do Rx do pushups)
Friday, October 19, 2012
Thursday, October 18, 2012
Friday October 19th
Bench Press - 5 x 1 rep
Bent Over Row - 4 x 8 reps
WOD -
10 to 1 Back Squat - 225/135
1 to 10 Toes to Bar
Bent Over Row - 4 x 8 reps
WOD -
10 to 1 Back Squat - 225/135
1 to 10 Toes to Bar
Wednesday, October 17, 2012
Thursday, October 18th
Plan to WOD your Halloween Costume on Halloween Day.
10 Dealifts 135/95
12 Burpee Box Jumps
10 Front Squats 135/95
18 Pull-Ups
10 Push Jerks 135/95
24 Double Unders
10 Dealifts 135/95
12 Burpee Box Jumps
10 Front Squats 135/95
18 Pull-Ups
10 Push Jerks 135/95
24 Double Unders
Wednesday October 17th
WOD -
5 rounds of
10 Power Cleans - 135/95
10 Burpees
Interval -
3 x 400m Run
5 rounds of
10 Power Cleans - 135/95
10 Burpees
Interval -
3 x 400m Run
Monday, October 15, 2012
Tuesday, October 16th
Diane
21-15-9
Deadlifts 225/155
Handstand Push-Ups
Skill:
20 L Pull-Ups
20 Bridges with 3-5 second hold
3 X ME Ring Push-Ups
15 Candlsticks
*Partition as needed
21-15-9
Deadlifts 225/155
Handstand Push-Ups
Skill:
20 L Pull-Ups
20 Bridges with 3-5 second hold
3 X ME Ring Push-Ups
15 Candlsticks
*Partition as needed
Monday October 15th
Level 1:
40 - 30 - 20 - 10
Squats
Modified Pullups
Situps
Level 2:
40 - 30 - 20 - 10
Burpees
Pullups
Situps
40 - 30 - 20 - 10
Squats
Modified Pullups
Situps
Level 2:
40 - 30 - 20 - 10
Burpees
Pullups
Situps
Wednesday, October 10, 2012
Thursday October 11th
WOD -
Level 1:
"Cindy" AMRAP 20 min
5 Pullups
10 Pushups
15 Squats
Level 2:
"Mary" AMRAP 20 min
2 Muscle Ups
4 Handstand Pushups
8 KB Swings - 2 pood/ 1.5 pood
Skill -
100 yd. Plate Walks
L-sits on Parallettes - 2min
10 Skin the Cats
*partition as needed.
Level 1:
"Cindy" AMRAP 20 min
5 Pullups
10 Pushups
15 Squats
Level 2:
"Mary" AMRAP 20 min
2 Muscle Ups
4 Handstand Pushups
8 KB Swings - 2 pood/ 1.5 pood
Skill -
100 yd. Plate Walks
L-sits on Parallettes - 2min
10 Skin the Cats
*partition as needed.
Tuesday, October 9, 2012
Wednesday October 10th
Weightlifting work :
Work up to 1RM Power Clean
WOD:
EMOM - 16 minutes
Even minutes - 5 Power Cleans
Odd minutes - 10 Pushups
Interval Work:
2 x 3 minutes of Max reps of Double Unders
Work up to 1RM Power Clean
WOD:
EMOM - 16 minutes
Even minutes - 5 Power Cleans
Odd minutes - 10 Pushups
Interval Work:
2 x 3 minutes of Max reps of Double Unders
Sunday, October 7, 2012
Monday October 8th
Lower Body -
Front Squat 5 x 3 reps
GHR Raises - 3 x 15 reps
WOD:
Level 1 -
10 to 1 Thrusters w/ 5 pullups between sets. Ends on 1 Thruster.
Level 2 -
10 to 1 Thrusters w/ 1 rope climb between sets. Ends on 1 Thruster.
Mobility:
SMR Shoulders with lacrosse ball
Static Banded Lat Stretch 2 min ea
Thursday, October 4, 2012
Friday October 5th
Upper Body Strength Work
Level 1:
Bench Press - 5 x5 reps
Bent Over Row - 3 x 8 reps
Level 2:
DE. Bench Press - 2 board, 50% 1RM, chains
ME. Shoulder Press - work up to 1 RM
A1. Bent-over Row - 5 x 5 reps
A2. Face Pulls - 3 x 20 reps
WOD:
Level 1:
15 Medicine Ball Cleans - 20/14
10 Overhead Walking Lunges - 20/14
10 KB Swings - 1.5/1 pood
Level 2:
3 rounds for time:
15 Power Cleans - 135/95
10 Walking Lunges (w/ bar in front rack) - 135/95
5 Push Presses - 135/95
Level 1:
Bench Press - 5 x5 reps
Bent Over Row - 3 x 8 reps
Level 2:
DE. Bench Press - 2 board, 50% 1RM, chains
ME. Shoulder Press - work up to 1 RM
A1. Bent-over Row - 5 x 5 reps
A2. Face Pulls - 3 x 20 reps
WOD:
Level 1:
15 Medicine Ball Cleans - 20/14
10 Overhead Walking Lunges - 20/14
10 KB Swings - 1.5/1 pood
Level 2:
3 rounds for time:
15 Power Cleans - 135/95
10 Walking Lunges (w/ bar in front rack) - 135/95
5 Push Presses - 135/95
Wednesday, October 3, 2012
Thursday Oct. 4th
WOD:
3 rounds for time:
50 Double Unders
40 Wall Ball - 20/14
30 Sumo Deadlift - 75/55
20 Box Jumps - 24"
Skill:
Tabata 6 rounds
L-sit Parallettes
False Grip Dead Hang
3 rounds for time:
50 Double Unders
40 Wall Ball - 20/14
30 Sumo Deadlift - 75/55
20 Box Jumps - 24"
Skill:
Tabata 6 rounds
L-sit Parallettes
False Grip Dead Hang
Tuesday, October 2, 2012
Wednesday October 3rd
Running (on your own time, preferably 3 hours before or after your WOD)
Option 1: Run 3 to 5 miles
Option 2: 2 x 1 mile run, 2 x 800m run
WOD:
Level 1 -
Every minute on the minute for 10 min:
odd - 10 Overhead Squats
even - modified HSPU
Level 2 -
Every minute on the minute for 10 min:
odd - 6 Overhead Squats - 155/105
even - 3 Ring Handstand Pushups, or 5 Deficit Handstand Pushups
Mobility:
SMR Calves - 2 min ea
Static Calves - 3 min ea (90sec straight leg, 90sec knee bent)
Shoulder Internal Rotation - 3 min/ea
SMR External Rotators (armpit and side of shoulder girdle) - 3 min ea
Option 1: Run 3 to 5 miles
Option 2: 2 x 1 mile run, 2 x 800m run
WOD:
Level 1 -
Every minute on the minute for 10 min:
odd - 10 Overhead Squats
even - modified HSPU
Level 2 -
Every minute on the minute for 10 min:
odd - 6 Overhead Squats - 155/105
even - 3 Ring Handstand Pushups, or 5 Deficit Handstand Pushups
Mobility:
SMR Calves - 2 min ea
Static Calves - 3 min ea (90sec straight leg, 90sec knee bent)
Shoulder Internal Rotation - 3 min/ea
SMR External Rotators (armpit and side of shoulder girdle) - 3 min ea
Monday, October 1, 2012
Tuesday October 2nd
Level 1:
WOD: 4 rounds of:
15ea.
Jumping Pullups
Pushups
Situps
Squats
Level 2:
WOD:
"Angie"
100ea
Pullups
Pushups
Situps
Squats
Skill:
2 to 3 rounds
30yd Yoke Carry
15 Candlestick Negatives
200m Farmer's Walks
30 Superman Rocks
Mobility:
SMR with bar on Hamstrings
Banded Hamstring stretch - 2min/ ea.
WOD: 4 rounds of:
15ea.
Jumping Pullups
Pushups
Situps
Squats
Level 2:
WOD:
"Angie"
100ea
Pullups
Pushups
Situps
Squats
Skill:
2 to 3 rounds
30yd Yoke Carry
15 Candlestick Negatives
200m Farmer's Walks
30 Superman Rocks
Mobility:
SMR with bar on Hamstrings
Banded Hamstring stretch - 2min/ ea.
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