1-31-15

Warm Up: – Partner warm up….grab a bar!

1 min Push press alt & ascend

2 min Back squat alt & ascend

800m run

Skill/Strength: – Snatch balance

6 X 5- load as able

WOD: – Partner AMRAP 12:

10 burpee box overs @ 20″

15 FOB pushups

200m partner run (side by side)

 

1-30-15

Warm Up: – 2 rounds (10 min cap)

400m run

15 pushups

15 pullups

Strength: – With 25 min on the clock, complete:

Ring pushups: 3 X 8-10

SP 10RM#:  2 X 8, 2 X 6, 2 X 4

Pistols: 3 X 8-10

WOD: – Back Squat 10RM in 20 min

1-29-15

Warm Up: – Coach led warm up

Skill: – Sled Sprints

6 X 50m 

25m with sled, 25m no sled

Then; 5 min to WU & light load snatch

WOD: – Power Snatch

3-3-3-3-3

Snatch Balance

2-2-2-2-2

Squat Snatch

1-1-1-1-1

 

1-28-15

Warm Up: – AMRAC 10

6 kipping swings

6 burpees to 6″ target OH

6 false grip ring rows

6 jumping lunges

Skills: – EMOM 15

1. 50ft sprint + 12 kb swings @ “med”

2. 30 sec handstand walks / handstands

3. 30 sec flutter kicks

WOD: – AMRAP 10

Muscle Ups

 

1-27-15

Warm Up: – AMRAC 8

10 thrusters @ bar only

10 squat cleans @ bar only

3 burpee pullups

Then; 5 min load & lift into FS 10RM (1/5/15)

Strength: – With bar loaded to FS 10RM, perform:

Front Squats:

2 X 8 – Rest 2 min between

3 X 6 – Rest 1 min between

4 X 4 – Rest 1 min between 

WOD: – AMRAP 15 (Last comp during On-Ramp)

Ascending reps ( 3,6,9,etc..)

Deadlift (NTE 95/75)

Burpees

 

1-26-15

Warm Up: – 2 rounds (10 min cap)

200m run 

“Burgener” x 3’s

25 jumping squats

25 pushups

25 ring rows

Strength: – Push Jerk – 10RM in 20 min

6-8 ring MU transitions between

WOD: – 6 rounds for time:

10 snatch @ 75/45

15 pullups

20 DU / attempts / 40 SU

1-24-15

Warm Up: – AMRAC 8

3 jumping pullups

6 reverse burpees

9 wall balls

Strength: – Back Squat

6-4-2-6-4-2-6-4-2

WOD: – For Time:

21-15-9

Pullups

Dips

1-23-15

Warm Up: – AMRAC 8

“Cindy”

5 pullups

10 pushups

15 squats

Team Time: 5 min load & strategy session

Team WOD # 1 – AMRAP 4

S2OH @ 95 & 65

Teams will be given 2 bars to use

1 bar loaded to 95, 1 loaded to 65

No minimum reps required

Any athlete can use any bar

REST 5 min

Team WOD # 2 – For Time:

100 sequential box jumps (all 4 athletes)

150 OH keg lunges 

T1: Lunges, T2&T3 hold air squat, T4 RESTS

150ft Shuttle Run (per athlete)

T1 run, T2&T3 hold air squat, T4 RESTS

15 Rope climbs

T1 climbs, T2&T3 hold plank

T4 Rests OR does AMRAP wallballs;

30 wallballs = 1 min reduction in total time

1000m row

T1 rows, T2&T3 hold plank, T4 RESTS

150 pullups

T1 pullups, T2&T3 hang from bar, T4 RESTS

Minimum 15 pullups each

 

1-22-15

Warm Up: – 2 rounds NFT

20 alt. grip pullups (5L/5R)

20 air squats

20 sec L-sit hold on box/rings

Then;

5 min to load into DL 10RM

(see 10RM Deadlift: 1/7/15)

Strength: – Deadlift  – Use DL 10RM for the following:

2 X 10  – Rest 2 min between sets

3 X 8  – Rest 1 min between sets

4 X 6  – Rest 30 sec between sets

WOD: – For Total Reps:

From 0:00 to 7:00 complete:

5 rounds of:

10 Front Squat @ 75/55

10 Situps

From 7:00 to 10:00 REST

From 10:00 to 13:00 complete:

AMRAP

8 medball thrusters

6 medball T2B

 

1-21-15

Warm Up: – AMRAC 8

“Burgener” x 3’s

10 kb goblet squats @ “medium” 

10 kb swings @ “medium”

10 sec hanging L-sit

Strength: – Clean 10RM in 20 min

6-8 pistols between each set

WOD: – “Nancy”

5 rounds for time:

400m run

15 OHS @ 95/65

(Last comp: 7/26/13, 8/29/13, 10/29/13)