Tuesday, 8 October WOD

Tuesday, 7 October

Warm-Up:

400m run

10 Broad Jumps

10 Squat Jumps

Barbell prep w/ empty bar

Strength:

Snatch technique work

Hang Squat Snatch

3-3-3-3-3

Work on getting under the bar quickly

Metcon:

AMRAP in 18 mins of:

20 Dumbbell Snatches, 50/35 lbs

15/12 Assault Bike Calories or Rower Calories

20 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

9 Bar Muscle-ups

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Monday, 7 October WOD

Warm-Up:

500m row

20 air squats

20 pull-ups

20 push ups

500m row

Strength:

Front Squat

5 sets of 3

Increase weight after every set

Metcon:

AMRAP in 15 Min

10 Box Jumps 24/20

10 Thruster 96/65

10 Chest to bar Pull Ups

Saturday, 5 October WOD

Warm Up:

Shogun Mile

(4 laps on the track and back to the pad)

PVC shoulder warm ups

Strength:

Split Jerk w/ PVC or empy bar 10 minutes of practice

Metcon:

Partner WOD

6k Row 

400 Double-unders (600 singles)

200 Wall Ball Shots, 20/14 lb, 10/9ft ft target

100 GHD Sit-ups (ab-mat sit ups)

50 HSPU, strict 

50 Pull-ups, chest-to-bar

Friday, 4 September WOD

Warm Up:

500m Row

Then

Accumulate 2 minutes of a plank

Then

Good mornings

3 sets of 10 

Strength:

Every 1 min for 10 mins do:

20 Double Unders

3 Deadlift, pick load heavy as possible

Metcon:

AMRAP in 20 min of:

30 Overhead Squats,  95/65 lbs

30 Box Jumps, 24/20 in

30 Toes-to-bars

Fundamentals Class starts at 1730.

Thursday, 3 October WOD

Warm Up:

400m Run

Then 

10 Burpees

10 Plyo Squats

10 Long Jumps

Power Clean Prep

Strength:

Every 1 min for 12 mins: 

 3 Power Cleans, 65% 1RM

2 Power Cleans, 70% 1RM

1 Power Clean, 75% 1RM

Rest 1 min                         

3 Power Cleans, 70% 1RM

2 Power Cleans, 75% 1RM

1 Power Clean, 80% 1RM

Rest 1 min                         

1 Power Clean, pick load  

1 Power Clean, pick load      

1 Power Clean, pick load  

1 Power Clean, pick load

Build in weight over the last 4 rounds.

Metcon: 

AMRAP in 15 mins of:  

 60 Double Unders      

30/21 Bike Calories or Rower                              

10 Push Jerks, 165/110 lbs

Extra Credit after WOD

3 sets of 10 Pull-ups

3 sets of 10 Dumbbell Bench Press

Tuesday, 1 October WOD

Warm Up:

400m Run

Spider man Stretch

Toy Soldier

Samson Stretch

10 Alternating Lunges

10 Air squats

Strength:

Back Squats

10 @ 70%

8 @ 75%

6 @ 80%

4 @ 85%

2 @ 90%

( calculate weights before training session)

Metcon:

AMRAP in 18 min:

9 Power Cleans, 155/105 lbs

12 Strict Handstand Push-ups

9 Front Squats, 155/105 lbs

12 Strict Pull-ups

Build Core Strength

GHD sit-ups

3 sets of 10