Archive | March, 2016

Friday’s WOD

Warm-up:

3 sets
8 Tap Swings on Pullup Bar
8 Kettlebell Swings
4 Double Pause Front Squats

Strength:

Front Squat 8-8-8-8

Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.

WOD:

5 Rounds For Time:
7 Thrusters, 135#/95#
12 Chest-to-Bar Pullups

TIMECAP: 8:00

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Thursday’s WOD

Warm-up:

EMOM 12, alternating:
a) 8 Walking Lunges
b) 20 Second Plank
c) 2-3 Wall Walks

Skill:

12 Minutes Volume Accumulation:
5 Strict Ring Dips
5 Strict Chest-to-Bar Chin-Ups
5 V-Ups + 10 Tuck-Ups + 15 Hollow Rocks

WOD:

For Time:
75 Burpees

At the beginning of every minute, starting with 0:00, perform 5 power snatches, 95#/65#.

TIMECAP: 12:00

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Wednesday’s WOD:

Warm-up:

Jog 800m

5-4 Muscle Clean from Hip
5-4 Tall Clean from Toes
5-4 Front Squat
5-4 Press in Split
5-4 Split Jerk
Notes
Start with a very light weight for 5 reps. Each set, add a little bit of weight and subtract one rep.

Strength:

Clean & Jerk 80%x1x6

WOD:

3 Rounds For Time:
Run 600m
25 Butterfly Sit-Ups
5 Muscle-Ups

TIMECAP: 20:00

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Tuesday’s WOD

Warm-up:

8 minutes @ easy pace:
Jog 100m
5 Toes-to-Bar
Row 100m
5 Pullups
Jog 100m
5 Pushups
Row 100m
5 Squats

Strength:

Deadlift 8-8-8-8

Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.

WOD:

5 Rounds, each for time:
12 Calorie Row
12 Wall Ball Shots, 20#/14# to 10′
Rest while partners work.

TIMECAP: 20:00

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Monday’s WOD

Warm-up:

2 sets
50 Single Unders + 10-15 Double Unders
10 Rotational Med Ball Tosses, 5 per side, back and forth w/partner or against wall
10 Empty Bar Good Mornings

3-2-1 Muscle Snatch from Hip
3-2-1 Tall Snatch from Toes
3-2-1 Overhead Squat

Strength:

Snatch from Hip 55%x2, 60%x2, 65%x2x3, 70%x1x2

WOD: 

As Far As Possible in 10 minutes:
3 One Arm Kettlebell Swing, 24kg/16kg, left arm
3 One Arm Kettlebell Swing, 24kg/16kg, right arm
12 Double Unders
6 One Arm Kettlebell Swing, left arm
6 One Arm Kettlebell Swing, right arm
24 Double Unders
9 One Arm Kettlebell Swing, left arm
9 One Arm Kettlebell Swing, right arm
36 Double Unders
etc

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