Warm Up: – AMRAC 8
8 kb swings
8 goblet squats
8 burpee box jump overs
Strength: – Deadlift: 5-4-3-2-1
Start @ bodyweight (sc:80%) and add
15% of the weight to the next set. Continue
adding 15% through the sets. When last
rep is complete, start again at bodyweight + 10 lbs.
Repeat until failure.
WOD: – 6 rounds for time:
6 alt arm DB/KB squat clusters @ 50/30
18 DU / 54 SU
Warm Up: – 400m run
DROM
WOD: – AMRAP 8
“8 to 5”
8 box jumps
7 shoulder press @ 65/45
6 rack position lunges @ 65/45
5 front squats @ 65/45
Warm Up: – 400m medball run
Coaches Barbell Warm Up
Then; 5 min to WU to WOD weights
WOD: – For the ladder pattern, perform one rep the first minute,
two reps the second minute, three reps the third minute,
continuing as long as you are able.
Use as many sets each minute as needed.
Bodyweight Back Squat Ladder
REST 5 min
3/4 Bodyweight Push Press Ladder
REST 5 min
1 1/2 Bodyweight Deadlifts Ladder
Warm Up: – 800m run
25 jumping squats
Skills: – 4 rounds NFT
Hold at top of pullup – 10 sec
Max rep pullups
Hold top of ring dip – 20 sec
Max rep ring dips
Hold handstand – 30 sec
Max rep HSPU
WOD: – 4 rounds for time:
50 squats
40 back extensions
30 pushups
Warm Up: – Partner WU
200 DU/500 SU
50 OTB medball toss situps
50 pullups
Partner WOD 1: – 8 min to find a team total Snatch
4 min to breakdown weights and rest
Partner WOD 2: – For Time:
100 OH plate lunges @ 45/25
50 lateral plate jump burpees
25 bridge runs
Warm Up: – AMRAC 8
10 jumping back squats @ bar only
10 snatch balance
10 cleans
10 slow, strict pullups
Strength: – Floor Press : Last completed 1/31/14
10-10-10-10
WOD: – AMRAP 5
10 thrusters @ 75/45
5 HSPU
Mobility: – 5 min per shoulder
Warm Up: – 2 rounds
“Burgener” X 5’s
15 jumping lunges
15 slow, strict back extensions
Then; 5 min DL warmup
Strength: – High Hang Snatch – 3 x 6 @ 65% 1 RM
DL top-end pull – 3 x 6 @ 85% 1RM
WOD: – EMOM 10 – alt E&O
O: 7 burpee knee tucks
E: 9 kb swings @ “heavy”
Warm Up: – “Follow the leader”
Skills: – 10 min – Snatch (work on squat portion)
10 min – Pistols practice (mobility)
WOD: – OHS – NFT
10-10-10-10-10
Warm Up: – 15 of the following:
jumping pullups
jumping squats
squat cleans @ 95/65
push jerk @ 95/65
Mobility – 15 min : Low back smash out
WOD: – “Slightly Awful”
15 min AMRAP (bar loaded to 135/95)
10 pullups
5 hang cleans
30ft OH barbell carry
5 back squats
30ft OH barbell carry
Warm Up: – Choose a db/kb of medium weight & complete:
90 sec of the following
kb swings
alt arm shoulder press
goblet squats
WOD: – WOD can be completed at any time
before, during, or after strength work
For Time: 3 rounds
15 calorie row
10 burpees
Strength: – FS (1/8) or BS (1/24)
10-8-6-4-2
SP (1/6) or PP
10-8-6-4-2
