6.1.15

Stretch/Warmup: 10 minutes
posterior chain core and technique work.
                                                                                             
Strength: Deadlift Ladder
Athletes line up and perform ladder for time.
*Male Athletes start at 135 lbs, 185, 225, 275, 315, 365, 405, 455.
*Female Athletes start at 95 lbs, 135, 165, 195, 215, 235, 255.

*Make sure form does not suffer
*Goal is to complete this ladder as fast as possible.

WOD/Core/Speed/Agility:
50 Ab Mat sit up buy in
Then:
10 rounds:
1 50ft run with Med Ball, 20/16
Broad Jump 50ft
Sprint 50ft
Then:
50 Med ball Maison Twist buy out

5.31.15

Strength: Weighted Pull Ups(5×5)(sub strict pull ups, or kipping pull ups, or strict ring rows)
*Spend 10-15 minutes
WOD 1: Two 4 minute Tabata’s(no rest between Tabata’s)
1st Tabata – Bicep Curls, 30/20
2nd Tabata – Hollow Rocks
WOD 2:
AMRAP 20 minutes
5 hspu’s (mod box hspus)
50 foot farmer carry, AHAP
20 double unders (sub 40 single unders)

5.30.15

Strength:
5×5 Front Squats
Then
3 amraps
1st-5 minutes
10 ring push ups
15 Box jump overs, 20″
Rest 2 minutes
2nd-6 minutes
10 Box jumps, 20″
15 KB swings, 1/.5 pood
Rest 2 minutes
3rd-7 minutes
30 double unders (60 s/u)
15 SDHP’s, 75, 45

5.29.15

Stretch/Warmup: 5-7 minutes

Strength: Push/Split Jerks (5-5-3-3-2-1-1)

*Spend 15-20 minutes

*Make sure to focus on keeping proper form

*IT’S OK TO FAIL!!

 

WOD:

“Karen” (15 minute time cap)

150 Wall Ball Shots for time, 20/14

 

Core:

3 Rounds:

20 T2B(sub knees to chest)

40 Flutter Kicks

PUT WEIGHTS AWAY/COOLDOWN

5.28.15

Stretch/Warmup: 5-7 minutes
                                                                                             
Strength: Dumbbell Bench Press (5×10)
*15 minutes to complete
*The goal is to increase weight each set
*Make sure to focus on keeping proper form
*IT’S OK TO FAIL!!

WOD:
25-30 minute time cap depending on time

“Linda” (aka “3 bars of death”)
10/9/8/7/6/5/4/3/2/1 reps for time:
Deadlift, 1 and ½ times Bodyweight
Bench Press Bodyweight
Power Clean ¾ Bodyweight

PUT WEIGHTS AWAY/COOLDOWN

5.27.15

Stretch/Warmup: 5-7 minutes
                                                                                             
Strength: 14 minute EMOM
Even min–3 reps of the following complex, Squat Clean+1 Front Squat(sub Power Clean+2 Front Squats)
Odd minutes – 10 Over the Shoulder Med Ball Cleans, 20/16
*The goal for the Squat Clean/Front Squat complex is to choose a weight no less than 60% or 1RM
*Make sure to focus on keeping proper form

Skill: Double Unders
*Work on Double Unders for around 6 minutes
*EVERYONE works on Double Unders

WOD:
10 rounds of: (20 minutes total)
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters, 45/30
Rest 30 seconds

PUT WEIGHTS AWAY/COOLDOWN

5.26.15

Stretch/Warmup: 5-7 minutes
                                                                                             
Strength: (Superset) Sot Press (5×5) and Weighted GHD’s(5×10)
*Move back and forth between the Sot Press and Weighted GHD’s
*18-20 minutes to complete
*Increase weight GRADUALLY for each set for each movement.
*Make sure to focus on keeping proper form

Skill: Handstand Walk(Sub Max Free Handstand hold, or Max Handstand hold against wall)
*Spend around 6-8 minutes practicing

WOD:
“Helen”(15 minute time cap)

3 rounds for time:
400 meter run
21 Kettlebell swing, 1.5/1 pood
12 Pull ups(sub ring rows)

PUT WEIGHTS AWAY/COOLDOWN

5.24.15

Stretch/Warmup: 5-7 minutes

Strength: Weighted Ring Dips 5×3(sub kipping ring dips, or sub 5 sets of max reps with band, or 5 sets of max reps on matador)
*10 minutes to complete sets
*Always start with a few warm up sets
*Goal is to increase weight each set

WOD:
Hero WOD(30 minute time cap)

“Paul”
Five rounds for time of:
50 Double Unders(sub 150 single unders)
35 Knees to Elbows(sub knees to chest)
20 yard Overhead walk, 185/135

*If athlete should finish in under 30 minutes, have athlete work on Double Unders

PUT WEIGHTS AWAY/COOLDOWN

5.22.15

Stretch/Warmup: 5-7 minutes

Strength:
15 minute EMOM(Change your own weights)
Even minutes: 10 Push Press – Minute 0: 65/35, Minute 2: 75/45, Minute 4: 85/55, Minute 6: 95/65, Minute 8: 95/65, Minute 10: 85/55, Minute 12: 75/45, Minute 14: 65/35
Odd minutes: Max Ab mat Sit ups in 30 seconds Minute1, Minute 3, Minute 5, Minute 7, Minute 9, Minute 11, Minute 13

Skill: Push Jerk/Split Jerk
*Work for around 8 minutes
*Demonstrate Movement standards and common movement faults
*Focus on good form rather than load. I’d rather 8 minutes of PVC practice, than 8 minutes of barbell nonsense

WOD:
Two 8 minute EMOMs

1st 8 minute EMOM:
Minute 1: One arm DB Snatch, 10 reps(5 each arm), 50/30
Minute 2: Bear Crawl, 25m

Rest 2 minutes

2nd 8 minute EMOM:
Minute 1: Thrusters, 10 reps, 85/65
Minute 2: Burpees, 10 reps

PUT WEIGHTS AWAY/COOLDOWN

5.21.15

Stretch/Warmup: 5-7 minutes

Strength: Bench Press 5×10
*18 minutes to complete sets
*Always start with a few warm up sets
*The Goal is to GRADUALLY increase weight each set
*Have athletes partner up and SPOT EACHOTHER
*IT’S OK TO FAIL…as long as you have a spotter!!

Skill: Muscle Up(Bar and Ring)
*Work for around 5 to 7 minutes
*Focus on dynamic hip thrust and dynamic pull for bar muscle up
*Focus on progressions for ring muscle ups

WOD:
18 minute AMRAP

3 ring dips(sub ring dips with band, or matador dips, or matador dips with band)
3 chest to bar pull ups(sub kipping pull ups, or ring rows)
6 ring dips
6 chest to bar pull ups
9 ring dips
9 chest to bar pull ups
And so on until 18 minute time cap

PUT WEIGHTS AWAY/COOLDOWN