Wednesday, 12-09-2015
Barbell Warm-up: Snatch Skill. EMOTM 15… – Tempo Snatch (0:05 pull from ground) – Hang Snatch (above knee) *increase as desired, focus is speed under bar- not load. WOD. AMRAP 12… – 10 Box Jump Overs (24/20) – 20 DU’s (40 SU’s) Cash Out. 50 Ring Rows
Monday, 11-23-2015
Strength. Week 3 Back Squat 5×50%, 5×60%, 5×70%, 5×75%,5×80%, 5×80% WOD. 16’ EMOM minute 1: 3 rope climbs minute 2: 3 wall walks (mod: 30” HS Hold or Plank Hold) minute 3: 8 front squats (155/115) minute 4: 10 pull ups (x4) cool down. 2K easy run or row
Tuesday, 11-10-2015
Warm Up. 4 Rounds for Quality 20 second active shoulder dead hang 15 banded face pulls 10 banded thrusters WOD. A) EMOTM 20 Minutes L1(9/6) L2(12/9) L3(15/12) Calorie Row With time remaining in each minute perform as many rounds of Cindy as possible (5 pull ups, 10 push ups, 15 air squats) 5 min Rest […]
Wednesday, 11-04-2015
Group Barbell Warm Up EMOTM for 12 Minutes 1 Snatch Deadlift 2 Power Snatches 3 Overhead Squats WOD. for Time* 2000m Row *10 Ball Slams every 2 minutes 20 Minute Cap Cash out. Choose 2 out of 3 50 Hollow Rocks 50 Situps 50 2 count Flutter Kicks
Monday 11-02-2015
A. Strength: Find 1RM Back Squat… 5×50, 3×60, 3×70, 1×80, 1×85, 1×90, 1×95, 1×101-103%. B. WOD: “Bergeron Beep Test” EMOTM for as long as possible (20min max)… – Burpees – Pull-ups – Thrusters (65/45) L1: 3/3/3 L2: 5/5/5 L3: 7/7/7
Wednesday, 10-28-2015
Group Warm Up Bergner WOD. EMOTM 15 Minutes 1 Snatch Pull 1 Hang Snatch 1 Snatch No Rest AMRAP 12 minutes 9 OHS(L1 95/65) (L2 135/85) (L3 155/115) 6 Pull Ups 3 HSPU Mobility. Foam Roller Hips Quads Hamstrings Lower Back
Wednesday, 09-09-2015
Strength. Bench/Push Press or Back Squat Week 4 Barbell Warmup. Snatches EMOTM. 14 Minutes Odd minute: 1 Snatch Deadlift, 1 High Hang Snatch, 1 Snatch Even minute: 12 Russian KB Swings Cash Out. Plank Off (who can hold the front plank the longest)
Wednesday, 09-02-2015
Strength. Push/Bench week 3 WOD. EMOTM 14 minutes* Odd: 1 Snatch EVEN: 3 Front Squats *Increase weight as desired Rest 2 minutes 50 Pull Ups for Time* *Not a cash out. All out effort is expected.
Wednesday, 08-19-2015
Strength. Week 1. Press or Bench 7@60% 5@65%, 5@75%, 5@80%, 5@80 AMRAP 80% Bar Warm Up WOD. Part 1. EMOTM for 16 minutes Odd Minutes: 5 Push Ups and 20 Double Unders Even Minutes: 1 Power Snatch, 1 Hang Power Snatch, 1 Hang Snatch 2 Overhead Squats 70%-75% of 1 rep max Part 2. 800m […]
Friday, 07-10-2015
5 Minute Squat Therapy Strength. Week 2. Deadlift/Front Squat 5@50%, 60%, 65%, 70%, 75% 5@80%, 4@85% WOD. EMOTM 14 Minutes* Odd: 150m Row Even: AMRAP of Power Cleans L1: (95/65) L2: (135/95) L3: (185/125) * Score is total number of power cleans
