Monday
Skill- Box Jumps (rebound)
50 Box Jumps for time 24/20"
Scale- lower height or step ups
Strength
Back Squat w/ pause
3x5
WOD
5 min AMRAP
5 DL, 5 Hang Clean, 5 Push Press 95/65 E-135/95
Rest 3 min
5 rounds of
5 Burpees, 5 Squat Jumps, 5 Jumping Lunges
Tuesday
Skill- C&J Progression 15 min
Strength
Strict Press
EOMOTM for 10 min 8 strict press + 20 Jump Rope
WOD
3 rounds for time
21Cal Row
18 DU's
15 KB Swings 53/35 E-70/53
12 Sit Ups
9 Goblet Squat
Wednesday
WOD into the New Year
14 min
Even- 5 DL @75+ %
Odd - Accumulate 20 Body weight reps of any movement
then...
15 min AMRAP of
20 S.A KB Swings 44/25
15 OH Squats - empty barbell
20 Mountain Climbers
15 BB Lunges (bar on back)
20 Push Press - empty bar
15 V-ups
Thursday
Skill- Gymnastics
E- 5 rounds of 16 T2B, 8 HSPU, 2 MU's
RX- 5 rounds of 8 T2B, 6 C2B or Strict Pull Ups, 4 HSPU, 2 Dips
S- coaches guidance
Strength
Pistols or Split Squats
Accumulate 25 Repetitions each leg
WOD
50 Wall Balls 20/14
400 m Row
30 Jumping Pull Ups
20 Burpees
100 DU's
To Scale- Reduce weight and x3 Jump Rope singles
E- C2B Pull Ups
Friday
Kelly Anderson
4 rounds (20 min time cap)
5 Snatch 95/55 To scale- complete hang variations & K2E or Vups
10 T2B
5 C&J 135/95
400m Row
Sunday, December 28, 2014
Sunday, December 21, 2014
Dec 22-26
Monday
5 min Row for Cal
Rest 2 min
4 min AMRAP Box Jumps
Rest 2 min
3 min AMRAP Burpees
Rest 1 min
2 min AMRAP DU's
Rest 1 min
1 min AMRAP Sit ups
8 min Recovery
8 min AMRAP
2 DL
2 Hang Clean
2 Jerk
6 Pull ups
5 min Recovery
5 Min AMRAP
10 KB Swings 10 T2B
Tuesday
Skill- Snatch (hip, hang, power, squat) progression for 15 min
Strength
OHS 4x10 empty bar
+ payloff press 10/10
WOD
6 rnds 4 time
5 snatch 95/55
10 Jumping Lunges
15 slams
Wednesday
12 days of Christmas
Thursday
5 pm - class led by Doc "partner wod"
Friday
12:30 - class led by Bryce "team wod"
5 min Row for Cal
Rest 2 min
4 min AMRAP Box Jumps
Rest 2 min
3 min AMRAP Burpees
Rest 1 min
2 min AMRAP DU's
Rest 1 min
1 min AMRAP Sit ups
8 min Recovery
8 min AMRAP
2 DL
2 Hang Clean
2 Jerk
6 Pull ups
5 min Recovery
5 Min AMRAP
10 KB Swings 10 T2B
Tuesday
Skill- Snatch (hip, hang, power, squat) progression for 15 min
Strength
OHS 4x10 empty bar
+ payloff press 10/10
WOD
6 rnds 4 time
5 snatch 95/55
10 Jumping Lunges
15 slams
Wednesday
12 days of Christmas
Thursday
5 pm - class led by Doc "partner wod"
Friday
12:30 - class led by Bryce "team wod"
Sunday, December 14, 2014
Dec 15-19
Monday
Skill- Gymnastic Pulling & Abdominal movements
E- Get to 10 MU's, 25 C2B, & 100 T2B AFAP
RX- 10 Stict Pull Ups, 25 Kipping Pull ups, 50 T2B AFAP
S- Work on Strict pull ups, Kipping, & T2B/K2E
WOD
15 min AMRAP
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps
Tuesday
Skill - KB Snatch
3 rnds of 8/8 KB Snatch
50 Jump Rope
Strength
4 Rnds of
Single Arm KB OH Press 6/6
BB Good Mornings x 8
Bent over Barbell Rows x 8
WOD
7 rnds of
7 burpees
7 thrusters 95/65
Wednesday
Skill- Deadlift to Zercher Squat
10 min - Build to a challenging Single
Strength
10 min
Even- 6 Back Squat @ 60%
Odd - 6 Box Jumps 30/24
WOD
Annie or Karen
Scale- Jump rope x3, 14/8 lb wall balls x 100
Elite- Complete both benchmarks, 14 min time cap
Thursday
Skill- Gymnastic Push & Abdominal
E-5 rnds of 5 MU's, 6 Stict HSPU, 9 T2B
RX- 5 rnds of 3 Bar MU's w/band, 3Strict HSPU, 12 K2E
S- Strict Pull Ups, Hand Stand Holds, K2E, Push Ups
Strength
9 min
Min 1- 5 Tire Flips
Min 2 - 10/10 Sledge
Min 3 - 15 V ups
WOD
Fastest pair to 3000 m
Partner Row
A- Row 250m
B- Plank
When you switch, complete 7 burpees each
Group of 3 - 3rd station is American Swings x20@53/35
Friday
The Seven
"5 CIA officials and 2 security contractors killed by Suicide bomber 12.30.09 outside of Salerno AFG"
7 rnds for time
7 HSPU
7 Thrusters 135/95
7 K2E
7 Deadlift 245/155
7 Burpees
7 KB Swing 70/44
7 Pull ups
Skill- Gymnastic Pulling & Abdominal movements
E- Get to 10 MU's, 25 C2B, & 100 T2B AFAP
RX- 10 Stict Pull Ups, 25 Kipping Pull ups, 50 T2B AFAP
S- Work on Strict pull ups, Kipping, & T2B/K2E
WOD
15 min AMRAP
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps
Tuesday
Skill - KB Snatch
3 rnds of 8/8 KB Snatch
50 Jump Rope
Strength
4 Rnds of
Single Arm KB OH Press 6/6
BB Good Mornings x 8
Bent over Barbell Rows x 8
WOD
7 rnds of
7 burpees
7 thrusters 95/65
Wednesday
Skill- Deadlift to Zercher Squat
10 min - Build to a challenging Single
Strength
10 min
Even- 6 Back Squat @ 60%
Odd - 6 Box Jumps 30/24
WOD
Annie or Karen
Scale- Jump rope x3, 14/8 lb wall balls x 100
Elite- Complete both benchmarks, 14 min time cap
Thursday
Skill- Gymnastic Push & Abdominal
E-5 rnds of 5 MU's, 6 Stict HSPU, 9 T2B
RX- 5 rnds of 3 Bar MU's w/band, 3Strict HSPU, 12 K2E
S- Strict Pull Ups, Hand Stand Holds, K2E, Push Ups
Strength
9 min
Min 1- 5 Tire Flips
Min 2 - 10/10 Sledge
Min 3 - 15 V ups
WOD
Fastest pair to 3000 m
Partner Row
A- Row 250m
B- Plank
When you switch, complete 7 burpees each
Group of 3 - 3rd station is American Swings x20
Friday
The Seven
"5 CIA officials and 2 security contractors killed by Suicide bomber 12.30.09 outside of Salerno AFG"
7 rnds for time
7 HSPU
7 Thrusters 135/95
7 K2E
7 Deadlift 245/155
7 Burpees
7 KB Swing 70/44
7 Pull ups
Sunday, December 7, 2014
Dec 8-12
Monday
Skill- Clean & Thruster
Squat Clean 2-2-2 @ 70-80%
Strength
Build to 1 RM Thruster using 45 reps
10 min Time Cap
WOD
Use 50% of Max Thruster Scale- 20/15/10 Reps Ring Rows
30 Box Jumps 24/20"
30 Push Press 50%
30 Pull Ups
20 Box Jumps
20 Push Press
20 Pull Ups
10 Box Jumps
10 Push Press
10 Pull Ups
Tuesday
Skill- Gymnastics
- Muscle Ups, T2B, HSPU/walks, Dips
Complete the following work as you see fit
E- 10 MU's, 30 HSPU, 60 T2B, HS Walk
RX- 15 C2B, 20 Dips, 25 HSPU, 30 T2B
S- Practice, ask coach
WOD
Try Get to 21 Min Scale- 6 Deadlifts & 6 Gymnastic Ex's
E3MOTM 3 Deadlifts @ 85%
Min 1 - 10 Burpees
Min 2 - 10 Reps of any Gymnastic Exercises above
Wednesday
Skill- OH Squat/ Drop Snatch
10 min - build to a heavy single
Strength
4x5 RDL "Heavy"
WOD
50% of Overhead Squat or Drop Snatch
10-9-8-7...1 OH Squat
1-2-3-4...10 Burpees
Thursday
Skill- DU's & Rowing
Establish 250 m Row time
Rest 3-5 min then
Establish 500 m Row
Strength
Front Squat 4-4-4-4
WOD
4 rnds 4 time Scale- 50 Jump Rope
25 DU's Elite- 50/25/25/250
25 Sit Ups
25 Wall Balls
250 m Row
Friday
Happy (50th) Birthday Annita!
Filthy Fifty
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35 pounds)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Superman's
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
See Coaches for Scaling options
Skill- Clean & Thruster
Squat Clean 2-2-2 @ 70-80%
Strength
Build to 1 RM Thruster using 45 reps
10 min Time Cap
WOD
Use 50% of Max Thruster Scale- 20/15/10 Reps Ring Rows
30 Box Jumps 24/20"
30 Push Press 50%
30 Pull Ups
20 Box Jumps
20 Push Press
20 Pull Ups
10 Box Jumps
10 Push Press
10 Pull Ups
Tuesday
Skill- Gymnastics
- Muscle Ups, T2B, HSPU/walks, Dips
Complete the following work as you see fit
E- 10 MU's, 30 HSPU, 60 T2B, HS Walk
RX- 15 C2B, 20 Dips, 25 HSPU, 30 T2B
S- Practice, ask coach
WOD
Try Get to 21 Min Scale- 6 Deadlifts & 6 Gymnastic Ex's
E3MOTM 3 Deadlifts @ 85%
Min 1 - 10 Burpees
Min 2 - 10 Reps of any Gymnastic Exercises above
Wednesday
Skill- OH Squat/ Drop Snatch
10 min - build to a heavy single
Strength
4x5 RDL "Heavy"
WOD
50% of Overhead Squat or Drop Snatch
10-9-8-7...1 OH Squat
1-2-3-4...10 Burpees
Thursday
Skill- DU's & Rowing
Establish 250 m Row time
Rest 3-5 min then
Establish 500 m Row
Strength
Front Squat 4-4-4-4
WOD
4 rnds 4 time Scale- 50 Jump Rope
25 DU's Elite- 50/25/25/250
25 Sit Ups
25 Wall Balls
250 m Row
Friday
Happy (50th) Birthday Annita!
Filthy Fifty
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35 pounds)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Superman's
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
See Coaches for Scaling options
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