Wednesday, 7 April WOD

Warm up: Clean Prep 15 minutes

  • with an empty barbell:
  • High Hang-Mid Thigh-Mid Shin Muscle Cleans
  • High Hang-Mid Thigh-Mid Shin Squat Cleans
  • Presses from full squat depth
  • Stretch- hips, shoulders, wrists

Strength/Skill: Clean (squat clean)

  • 8 x 2
  • Starting with 60-65% of 1 RM
  • Sets are touch and go
  • Set 7 and 8 could be close to or at 1 RM
  • Rest 2 minutes between set

Tuesday, 6 April WOD

Warm up: 10 minutes

  • 3:00 minute row/800m Run
  • then
  • 2 Rounds
    • 10 alternating lunges
    • 10 tempo air squats
      • *use light KB or DB for 2nd round

Strength: Front Squat

2-1-2-1-5

  • use heaviest loads for sets
  • rest as needed for sets
  • Recommended loads 85%, 90%, +85%, +90%, 75%

METCON: 4 Rounds for time:

  • 200m Farmers Carry 50/35 lbs
  • 15 Thrusters 96/65 lbs
  • 9 Strict Pull-ups

Monday, 5 April WOD

Warm up:

  • 200m Run
  • 20 Hollow rocks
  • 1:00 Row
  • 40 Single Unders
  • 200m Run
  • 20 Kip Swings

Main: 4 Rounds for time

  • 500/400m Row
  • 50 Double Unders
  • 400m Run
  • 50 Double Unders
  • 25 Toes-to-bar
  • Rest 1:30

then

3 Rounds for quality of:

  • 100ft Handstand Walk
  • 25 Hollow Rocks

Saturday, 3 April WOD

Warm up: 15 Minutes

  • Double Unders
  • Box Jumps
  • Handstand walk practice

METCON: Partner Double Endurance WOD

  • 4 Round for time of:
    • 400m Run
    • 24 synchronized Dumbell Snatch (50/35)
    • 24 Synchronized Overhead Dumbell Lunge (50/35)
  • Rest 8 Minutes
  • then… 4 Rounds for time of:
    • Row 75 Cals (partner must be in Handstand Hold or Plank while other rows)
    • 30 HSPU’s

Friday, 2 April WOD

Warm up: 2 rounds

  • 12 alternating heel taps in down dog position
  • 8 snow angels
  • then…
  • 12 Russian kettle bell swings
  • 10 romanian deadlifts (with barbell)
  • 12 Alternating Dead Bugs

Strength/Skill: Deadlift

  • 3 x 3
  • Work up to a difficult load and complete sets
  • Rest 2 -3 minutes between sets – work in a set of strict pull-ups between sets

Metcon: 5 Rounds for time:

  • 50 Double unders
  • 10 Push Jerks (185/135)
  • REST 1 MIN

Thursday, 1 April WOD

Warm up: 100 Burpees (10 minute time cap)

Clean and Jerk Prep

Strength/Skill: Clean and Jerk

  • Any variation of 1 x Clean and 1 x Jerk
  • 7 x 1

Metcon: For time of

10 Pull-ups

5 Cleans (135/95)

5 Front Squats (135/95)

20 Pull-ups

10 Cleans (135/95)

10 Front Squats (135/95)

30 Pull-ups

20 Clusters (135/95)

Wednesday, 31 March WOD

Warm up: Olympic Lifting Prep

Strength/Skill: Olympic Lifting

Snatch Complex

  • 1 x High Hang Snatch, 1 x Above the knee Hang Snatch, 1 x From the Floor
    • 7 x 1 ( sets x reps)
    • Rest at least 2 minutes between sets
    • work on speed getting under the bar before working on load

Snatch Pull

  • 5 x 5
    • weight should be heavier then complex for those that have done this movement often
    • work on movement before using heavy loads!!!
    • Rest at least 2 minutes between sets

Monday, 29 March WOD

We are going to turn the intensity down this week a bit to let our bodies recover from the Open.

Please understand, some of our Coaches will be enjoying Spring Break with families.

Warm up: Squat Prep

Strength/Skill:

Back Squat

3 x 3

“The Chief”

Max reps in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles. Score total reps. Start at beginning each round.

Saturday, 27 March WOD

Heats start ~0730

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lb. for the front squats and thrusters

Time cap: 15 min.

then…

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.