Skill/Strength
"Touch N Go Snatch"
"every level follow EOMOTM for 14 Min"
"recieve
E- 6 Touch & Go Snatch
RX- 4 Touch & Go Snatch
S- 2 Hip Snatch + 1 Hang Snatch + 3 OH Squat
WOD
20 Burpee Buy in $$
E- 70/53 RX- 53/35 S- 44/25 *scale with Russian Swings
10 T2B *V-Ups, K2E, & singles
10 Ring Dips
30 KB Swings
10T2B
100 DU's
30 KB Swings
10 T2B
100 DU's
30 KB Swings
10 T2B
10 Ring Dips
30 KB Swings
Wednesday, July 30, 2014
Tuesday, July 29, 2014
Wed 07.30
Skill/Strength
"Deadlift & Cleans"
"Mobility"
WOD
"Linda"
10,9,8,7,6,5,4,3,2,1 "share barbells, set up weights in 20-30 lb increments"
"individually add or drop weights on the pre-loaded barbells"
1.5x BW Deadlift "move to the appropriate weight"
1 x BW Bench Press
3/4 BW Clean
E- as written
RX- as written
S # 1 - 1 x BW DL, 1/2 BW Bench, 1/2 BW Clean
S # 2 - 3/4 BW DL, 1/3 BW Bench, 1/3 BW Clean
"Deadlift & Cleans"
"Mobility"
WOD
"Linda"
10,9,8,7,6,5,4,3,2,1 "share barbells, set up weights in 20-30 lb increments"
"individually add or drop weights on the pre-loaded barbells"
1.5x BW Deadlift "move to the appropriate weight"
1 x BW Bench Press
3/4 BW Clean
E- as written
RX- as written
S # 1 - 1 x BW DL, 1/2 BW Bench, 1/2 BW Clean
S # 2 - 3/4 BW DL, 1/3 BW Bench, 1/3 BW Clean
Monday, July 28, 2014
Tue 07.29
Skill/Strength
"Tires, Sleds, & Sledges"
5 RNDS of 5 Tire Flips and 7/7 Sledge
E- "as written"
RX - "as written"
S - "as written"
WOD
Team Total: 3 person teams
: 1 min stations, 3 stations
: 1 min rest between Rnds
4 Rnds
1) 50m sled push "alternate team members" (# of total pushes)
2) DU's (total reps)
3) Run and/or Row (total meters)
"Tires, Sleds, & Sledges"
5 RNDS of 5 Tire Flips and 7/7 Sledge
E- "as written"
RX - "as written"
S - "as written"
WOD
Team Total: 3 person teams
: 1 min stations, 3 stations
: 1 min rest between Rnds
4 Rnds
1) 50m sled push "alternate team members" (# of total pushes)
2) DU's (total reps)
3) Run and/or Row (total meters)
Saturday, July 26, 2014
Mon 07.28
Skill/Strength
"C&J"
"all levels follow 15 min time cap"
Elite - build to a heavy triple
RX - build to a heavy triple
S - 2 x hip or hang clean + 2 Front Squat + Jerk
Strength # 2
"10 Min time Cap"
-Front Squat- build to a heavy set of 5
S - can substitute goblet squat
WOD
"all levels"
Take 60% of last front squat set
EMOM 4 Back Squats @ the 60%
+4 box or body weight jumps "any style" & Progressive in difficulty
"coach may call out the jumps"
"C&J"
"all levels follow 15 min time cap"
Elite - build to a heavy triple
RX - build to a heavy triple
S - 2 x hip or hang clean + 2 Front Squat + Jerk
Strength # 2
"10 Min time Cap"
-Front Squat- build to a heavy set of 5
S - can substitute goblet squat
WOD
"all levels"
Take 60% of last front squat set
EMOM 4 Back Squats @ the 60%
+4 box or body weight jumps "any style" & Progressive in difficulty
"coach may call out the jumps"
Thursday, July 24, 2014
Fri 07.25
Skill/Strength
Front Rack Walking lunge
"all levels follow E3MOTM for 9 min"
3 Rnds of 7/7 - Build to a heavy Set
WOD #1
"Athena" by Alexis Ziesmer (she wrote good luck)
2 RNDS
40 Sit Ups
30 Pull Ups
20 HSPU (or Push Ups)
5 Rope Climb Rope Climb can be done as a buy out$
WOD #2
Adam J
10 min AMRAP
200 m run/row
+15 Box Jumps
Front Rack Walking lunge
"all levels follow E3MOTM for 9 min"
3 Rnds of 7/7 - Build to a heavy Set
WOD #1
"Athena" by Alexis Ziesmer (she wrote good luck)
2 RNDS
40 Sit Ups
30 Pull Ups
20 HSPU (or Push Ups)
5 Rope Climb Rope Climb can be done as a buy out$
WOD #2
Adam J
10 min AMRAP
200 m run/row
+15 Box Jumps
Wednesday, July 23, 2014
Thur 07.24
Skill/Strength
KB work
24 Swings Elite 70/53 RX 53/35 Scaled 35/18
10 DU's
12 Cleans
20 DU's
12 Snatch
30 DU's
12 Snatch
20 DU's
12 Cleans
10 DU's
24 Swings
*Scaling options - Russian swings, Presses, single unders
WOD
15 Min AMRAP Elite 70/53 2x45 lb plates on sled
RX 53/35 1x45 +1x25 lb plates on sled
5 HSPU Scaled KB choice, see coach for scaling options
10 Swings
50 m Sled Push
5 Tire Flips
10 Lateral Burpees
KB work
24 Swings Elite 70/53 RX 53/35 Scaled 35/18
10 DU's
12 Cleans
20 DU's
12 Snatch
30 DU's
12 Snatch
20 DU's
12 Cleans
10 DU's
24 Swings
*Scaling options - Russian swings, Presses, single unders
WOD
15 Min AMRAP Elite 70/53 2x45 lb plates on sled
RX 53/35 1x45 +1x25 lb plates on sled
5 HSPU Scaled KB choice, see coach for scaling options
10 Swings
50 m Sled Push
5 Tire Flips
10 Lateral Burpees
Tuesday, July 22, 2014
Wed 07.23
Skill/Strength
"All levels follow E3MOTM for 15 min"
" Progressive in weight, build to heavy set"
"How to press and receive from a behind neck position"
Scaled
8 DL's + 8 Bench Press
RX
5 DL's + 8 Bench Press
@ 80 - 85 % 1RM
Elite
5 DL's + 8 Bench Press
@ 85 % 1 RM
WOD
EOMOTM for 16 min "8 rnds" Elite 205/145 RX 165/115 Scaled 105/75
1 Clean
1 Fnt Sqt
1 Shoulder to Overhead
1 Back Sqt
1 Shoulder to Overhead
Funny Bill Cosby... Lesson: Don't drink, train!
"All levels follow E3MOTM for 15 min"
" Progressive in weight, build to heavy set"
"How to press and receive from a behind neck position"
Scaled
8 DL's + 8 Bench Press
RX
5 DL's + 8 Bench Press
@ 80 - 85 % 1RM
Elite
5 DL's + 8 Bench Press
@ 85 % 1 RM
WOD
EOMOTM for 16 min "8 rnds" Elite 205/145 RX 165/115 Scaled 105/75
1 Clean
1 Fnt Sqt
1 Shoulder to Overhead
1 Back Sqt
1 Shoulder to Overhead
Funny Bill Cosby... Lesson: Don't drink, train!
Monday, July 21, 2014
Tue 07.22
Tue 07.22
Skill/Strength
"16 Min time cap"
Progressive in weight, speed first"
Scaled
3 Hip Snatch + 5 OH Squats
RX
P Snatch + Hang Snatch + 2 OH Squats
Elite
Snatch, Build to a Heavy Triple
WOD
"4 Time"
5, 10, 15, 10, 5 Thrusters, Pull Ups, Push Ups
Elite RX Scaled
135/105 95/65 65/45
Plus C2B & HR Push ups As Written Ring Rows & MB Sqt Thrust can be used
This is how to snatch
Skill/Strength
"16 Min time cap"
Progressive in weight, speed first"
Scaled
3 Hip Snatch + 5 OH Squats
RX
P Snatch + Hang Snatch + 2 OH Squats
Elite
Snatch, Build to a Heavy Triple
WOD
"4 Time"
5, 10, 15, 10, 5 Thrusters, Pull Ups, Push Ups
Elite RX Scaled
135/105 95/65 65/45
Plus C2B & HR Push ups As Written Ring Rows & MB Sqt Thrust can be used
This is how to snatch
Sunday, July 20, 2014
Mon 07.21
Skill/Strength
"KB swings, cleans, snatches"
"Swings are Russian today"
"Choose KB weights accordingly"
Scaled
3 rnds 20 swings + 2 rnds 12 Presses "total between both arms"
RX
2 rnds 20 swings + 10 cleans
2 rnds 12 clean & press "from floor"
Elite
5 Rnds of 5-4-3-2-1 KB clean & press "each arm, from the swing" 53/35
WOD "may have to go in heats"
Partner total, 10 Min AMRAP "one partner rows, the other runs, then switch"
Run 200 m + Row 200 m
Buy Out $
Elite 60 T2B + 200 DU's RX 30 T2B + 100 DU's Scaled 60 Sit Ups + 200 Singles
"KB swings, cleans, snatches"
"Swings are Russian today"
"Choose KB weights accordingly"
Scaled
3 rnds 20 swings + 2 rnds 12 Presses "total between both arms"
RX
2 rnds 20 swings + 10 cleans
2 rnds 12 clean & press "from floor"
Elite
5 Rnds of 5-4-3-2-1 KB clean & press "each arm, from the swing" 53/35
WOD "may have to go in heats"
Partner total, 10 Min AMRAP "one partner rows, the other runs, then switch"
Run 200 m + Row 200 m
Buy Out $
Elite 60 T2B + 200 DU's RX 30 T2B + 100 DU's Scaled 60 Sit Ups + 200 Singles
Thursday, July 17, 2014
07.18
"Freedom Friday"
"Matt U. turns 40!" Happy Birthday Matt!
Skill/ Strength
"Train at a level that meets your needs... Speed vs. Power/strength"
"Post weights and reps to board"
"Take your complaints to Ferdie or Matt"
20 Min AMPRAP
1 Clean
2 Front Squat
1 Jerk
1 Clean
2 Front Squat
1 Jerk
Scaled 75/55#
RX 115/75#
RX 115/75#
Elite 155/105#
-Ferdie
WOD
"Matt U. turns 40!" Happy Birthday Matt!
Partner Up, each partner completes 40, 7, & 18
Then Partner total for the 1974 m Row
40 Box Jumps
7 Power Cleans 135/95#
18 Wall Balls 20/14#
1974 M Row (One at a time, Partner B hold plank)
Wednesday, July 16, 2014
Thur 07.16 Important Notes
Hey Repo Nation, a few important notes about events & schedule...
1. Kids camp begins next week (M, W, F @ 4 o'clock) which means there will be NO 4 o'clock class for the next two weeks. See Corey baby or Kacie doggie for details (there is still room in older group).
2. Strong Woman Joan Olson is seeking battle hardened strong & angry ladies and men for a Tug-o-War Competition in Glenwood at Duffy's on July 26th at 4PM. 5 Person He-Men or He-Women Teams, winning teams take home $500. Free to join. Contact Joan or Repo Staff for details.
3. Theresa Streich is planning a paddle boarding event following the Sat Wod on Aug 9th. Contact Theresa for more details and if you are interested. (last year it turned into an all out sea battle)
4. Lastly, Freedom Friday is upon us. If you have a good/bad idea for a WOD put it in the WOD can located by the stereo. We will be pulling one Thursday night.
Stay Hungry Repo Peoples
1. Kids camp begins next week (M, W, F @ 4 o'clock) which means there will be NO 4 o'clock class for the next two weeks. See Corey baby or Kacie doggie for details (there is still room in older group).
2. Strong Woman Joan Olson is seeking battle hardened strong & angry ladies and men for a Tug-o-War Competition in Glenwood at Duffy's on July 26th at 4PM. 5 Person He-Men or He-Women Teams, winning teams take home $500. Free to join. Contact Joan or Repo Staff for details.
3. Theresa Streich is planning a paddle boarding event following the Sat Wod on Aug 9th. Contact Theresa for more details and if you are interested. (last year it turned into an all out sea battle)
4. Lastly, Freedom Friday is upon us. If you have a good/bad idea for a WOD put it in the WOD can located by the stereo. We will be pulling one Thursday night.
Stay Hungry Repo Peoples
Thur 07.17
Thur 07.17
Skill/Strength
"All levels follow E3MOTM for 12 Min"
"Build to a progressively heavier weight" (Rx target 78% 1RM, Elite target 85% 1RM)
"Stabilize knee during jump sequence and landing"
Scaled
10 Goblet Squat + 5 Box Jumps
RX
8 Back Sqt + 4 Lateral Box Jumps 30/24
Elite
5 Back Sqt + 3/3 Single Leg Box Jumps
WOD
"Solid self assessment before attempting Max effort, be smart"
"Lynne"
5 RNDS Max Reps
BW Bench Press + Pull Ups Elite _Na_ RX _Na_ Scaled Use 60% BW & Ring Rows
Skill/Strength
"All levels follow E3MOTM for 12 Min"
"Build to a progressively heavier weight" (Rx target 78% 1RM, Elite target 85% 1RM)
"Stabilize knee during jump sequence and landing"
Scaled
10 Goblet Squat + 5 Box Jumps
RX
8 Back Sqt + 4 Lateral Box Jumps 30/24
Elite
5 Back Sqt + 3/3 Single Leg Box Jumps
WOD
"Solid self assessment before attempting Max effort, be smart"
"Lynne"
5 RNDS Max Reps
BW Bench Press + Pull Ups Elite _Na_ RX _Na_ Scaled Use 60% BW & Ring Rows
Tuesday, July 15, 2014
Wed 07.16
Skill/Strength
Scaled
4 x 400m Row Sprint
RX
4 x 400m Sprint
2 min Recovery
Elite
2 x 800m Sprint
4 min Recovery
WOD
4 Time, Partner Total Elite 500 DU's, 2000 M, 50 Burpees
Double Unders RX 300 DU's, 1000 M, 30 Burpees
Row Meters
Burpees Scaled 300 Singles, 1000 m, 30 Burpees
Fastest man Alive in slow motion
Scaled
4 x 400m Row Sprint
RX
4 x 400m Sprint
2 min Recovery
Elite
2 x 800m Sprint
4 min Recovery
WOD
4 Time, Partner Total Elite 500 DU's, 2000 M, 50 Burpees
Double Unders RX 300 DU's, 1000 M, 30 Burpees
Row Meters
Burpees Scaled 300 Singles, 1000 m, 30 Burpees
Fastest man Alive in slow motion
Monday, July 14, 2014
Teus. 07.15
Tues. 07.15
S/S
"Build to a heavy set"
"Focus on Strict Push ups"
"All levels follow E4MOTM for 16 min"
Elite
7 Deadlifts
+ 30 Hand Release Pushups
RX
7 Deadlifts
+ 20 Pushups
Scaled
10 Deadlifts
+ 10 Pushups
WOD
E2MOTM for 16 min Elite 185/135 RX 155/115 Scaled 95/65
4 DL
2 Hang Cleans
1 Front Sqt
1 Shoulder to Overhead
Deadlift Strategy and Set Up
S/S
"Build to a heavy set"
"Focus on Strict Push ups"
"All levels follow E4MOTM for 16 min"
Elite
7 Deadlifts
+ 30 Hand Release Pushups
RX
7 Deadlifts
+ 20 Pushups
Scaled
10 Deadlifts
+ 10 Pushups
WOD
E2MOTM for 16 min Elite 185/135 RX 155/115 Scaled 95/65
4 DL
2 Hang Cleans
1 Front Sqt
1 Shoulder to Overhead
Deadlift Strategy and Set Up
Sunday, July 13, 2014
Monday 07.14
Monday 07.14
Skill/Strength
"All snatches finish in Power Position"
"All skill levels follow E3MOTM"
Scaled
2 Hip Snatch + 2 OH Squats
& 20 Single unders
RX
4 Hang Snatch
+ 10 Double Unders
Elite
3 Power Snatch
+ 20 Double Unders
WOD
Buy in 10 Burpees Scaled 45/35 Can substitute Goblet Squats, Wall Balls, & Ring Rows
10 OH Squats
10 Pull Ups RX 95/65
10 Thrusters
10 Pull Ups Elite 135/95
10 OH Squats
10 Pull Ups
10 Thrusters
10 Pull Ups
Buy Out 10 Burpees
Power Postition and "Hip" Snatch
Skill/Strength
"All snatches finish in Power Position"
"All skill levels follow E3MOTM"
Scaled
2 Hip Snatch + 2 OH Squats
& 20 Single unders
RX
4 Hang Snatch
+ 10 Double Unders
Elite
3 Power Snatch
+ 20 Double Unders
WOD
Buy in 10 Burpees Scaled 45/35 Can substitute Goblet Squats, Wall Balls, & Ring Rows
10 OH Squats
10 Pull Ups RX 95/65
10 Thrusters
10 Pull Ups Elite 135/95
10 OH Squats
10 Pull Ups
10 Thrusters
10 Pull Ups
Buy Out 10 Burpees
Power Postition and "Hip" Snatch
Thursday, July 10, 2014
Friday, July 10
Strength
EOMOM 8 min
5 RDL
WOD
"Diane"
21-15-9
Deadlifts & Handstand Push Ups
To scale HSPU do 1/2 Body weight Strict Press or Pike P.U.'s
EOMOM 8 min
5 RDL
WOD
"Diane"
21-15-9
Deadlifts & Handstand Push Ups
To scale HSPU do 1/2 Body weight Strict Press or Pike P.U.'s
Wednesday, July 9, 2014
Wednesday, July 2, 2014
7.2.14
Strength/Skill
EMOM 8 min
4 strict pull ups
(focus on lat and mid scap activation)
WOD
AMRAP 10 min
3 Pull Ups
6 Hand Release Push Ups
9 OH Plate Lunge (ea leg)
EMOM 8 min
4 strict pull ups
(focus on lat and mid scap activation)
WOD
AMRAP 10 min
3 Pull Ups
6 Hand Release Push Ups
9 OH Plate Lunge (ea leg)
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