9-30-15

Warm Up: – EMOM 8

1. Burgener x 3’s

2.  20 jumping squats

Skill: – E:3 min for 18 min (6 sets)

Build to todays heaviest:

Snatch balance + 3 OHS

Partner WOD: – For Time:

24 Power snatch @ 115/75

24 box jump @ 40/30

18 power snatch @ 115/75

18 box jump @ 40/30

12 power snatch @ 115/75

12 box jump @ 40/30

Run 600m together

9-29-15

Warm Up: – AMRAC 8

10 back squat @ bar only

10 jumping lunges @ bar only

10 behind the neck SP @ bar only

10 thrusters @ bar only

10 sec sprint in place

Strength: – Spend 15 min building to a 5RM 

Front Squat from the floor.

WOD: – For Time: (15 min cap)

Run 1000m

Then complete 3 rounds:

30 DU / 90 SU

20 SDHP @ 95/65

10 strict HSPU

9-28-15

Warm Up: – 2 rounds in 10 min

5 strict pullups

5 burpee broadjumps

5 rev. inch worms

5 T2B @ 2112

5 HSPU

5 jumping knee tucks

5-10 shoulder press 

Strength: – E:3 min for 15 min (5 sets)

Push Press

3-5 reps

establish a 5RM within sets

WOD: – EMOM 16

1. 5 power cleans

2. 10 burpees

* use a # you can complete all sets with *

9-26-15

Warm Up: – AMRAC 8

5 slow, strict pushups

5 burpees

10 K2E / hanging knee raises

Bridge run

Skills: – 3 sets in 18 min

6 front squats @ 31X1

REST 60 sec

10-12 supine ring rows 

REST 60 sec

DU practice (NTE 50 reps)

REST 60 sec

WOD: 2 rounds for time:

50 SDHP @ 95/65

40 pushups

1 minute L-sit in rings

9-25-14

Warm Up: – EMOM 8

1. 50 ft bear crawl + 5 air squats

2. 3 burpee box jumps + 1 HSPU

Strength: – A 6 min to build to a heavy 1RM thruster

B. 3 sets in 12 minutes

20 unbroken wallballs @ 30/20

30 sec banded lever

Partner WOD: – For Time

30 Thrusters 95/65
30 Chest to bar pull-ups

18 Squat Cleans 155/105
18 Burpee Box Jumps 24/20

24 Thrusters 95/65
24 Chest to bar pull-ups

12 Squat Cleans 155/105
12 Burpee Box Jumps 24/20

 

9-24-15

Warm Up: – 2 rounds in 10 min

20 slow air squats

15 hanging knee raises

10 slow, strict pushups

5 strict T2B @ 2212

Strength: – Floor Press (20 min cap)

5X5 @ 30X1

Build across sets

Between sets practice DU

NTE 30

WOD: – 4 rounds for time:

10 ring dips

20 T2B

30 DU

9-23-15

Warm Up: 8 min WOD movement warm up

WOD: – For Time:

400m run
120 Double-unders
400m run
100 air squats
400m run
80 abmat sit-ups
400m run
60 pull-ups
400m run
40 clean & jerks 95/65
400m run
20 handstand push-ups
400m run

* Courtesy of CF Linchpin *

9-22-15

Warm Up: – 6 min AMRAP

12 jumping lunges

Bridge run

HSPU (NTE 4; hold only 1st round)

Then: 5 min DL warmup & load

Strength: – 4 sets in 24 min

Deadlift 4-6 reps @ 21X1

REST 30 sec

10-12 HSPU

REST 2 min

WOD: – In teams of two for time:

Alt rounds & complete 5 each

Hang power cleans @ 155/105

100m sprint

*Courtesy of Invictus*

9-21-15

Warm Up: – In 8 minutes complete in any order

30 burpees

400m run

30 V-ups

Skills: – EMOM 18

1. 20 reps hollow body to superman roll

2. 10-12 supine grip ring rows

3. 45 sec HS walk/ nose to wall hold

WOD: – For Time:

15 – 12 – 6

Thrusters @ 135/95

C2B Pullups

H/R pushups

9-19-15

Warm Up: – Partner Up & complete….

400m run 

60 PVC dislocates – Alt x 10’s

60 air squats – Alt x 10’s

60 pushups – Alt x 5’s

60 situps – Alt by 5’s

WOD: – A. 3 min AMRAP goblet squats

Rest 2 min

B. 10 rounds for time

15 Mtn climbers

7 KB swings @ “heavy”

3 box jumps @ 40/30