Strength & Conditioning: 01 June 2015

Strength

• Backsquat 10 APRE

Sprinting Skill WOD:

6 EMOTM 90m shuttle run (45m out, 45m back)

• 1st @ 50%
• 2nd @ 70%
• 3rd @ 80%
• 4th, 5th, 6th @ 90+%

WOD:

AMRAP in 8 min:

• 3 Squat Cleans (115/75)
• 6 Push Ups
• 9 Squat Tuck Jumps 
• (1 Round = 18 reps)

REST 3 MIN

AMRAP in 8 min:

• 6 Shoulder To Overhead (115/75)
• 12 KB Swings (24/16)
• 18 Double Unders
• (1 Round = 36 reps)

Score = total reps

Conditioning: 01 June 2015

Strength:

• Back Squat  APRE 10RM. 

WOD:
20min AMRAP:

• 1 lap Shouldered Slam Ball Run (18k/12k)
• 50m Slam Ball Log Toss (18k/12k)
• 20 Slam Balls (18k/12k) - Slam Balls to be performed on mats.

____________________________________

Post rounds + additional reps to white board

WOD and Wine on a Saturday Night

The WOD.

The athletes.

The action.

The aftermath.

Strength & Conditioning: 29 May 2015

Strength:

• Snatch 8X2 +2.5

WOD:
"Fight gone worse"
Complete three rounds of 1 minute at each station. Rest 1 minute after every completed cycle of 5.

• KB thrusters(20/12)
• Power clean(95/65) 
• Box jumps(24/18)
• Push press(95/65)
• Calorie row

Spend one minute at each of five stations, resulting in a a five-minute round after which a one minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point

Conditioning: 29 May 2015

Strength:

• 5, 5, 5, 5, 5 Weighted Push ups

Partner WOD:

• Partner A) 1 Lap
• Partner B) Max Effort Wall Balls (20#/14#)
• Partners Trade

• Partner A) 1 Lap
• Partner B) Max Effort Slam Balls (18k/12k)
• Partners Trade

• Partner A) 1 Lap
• Partner B) Max Effort KB Swings (24k/16k)
• Partners Trade

Strength & Conditioning: 28 May 2015

Strength:
Push Press
1×5@50%, 1×5@60%, 1×3@70%, 6×5@80% Partner WOD(2)

Partner WOD:
5RFT

• Partner A - 50m prowler push(135/90)
• Partner B - Max effort ball slams(18/12)

Rest 1 min between rounds
Slowest round goes on white board along with total amount of ball slams.

Conditioning: 28 May 2015

Strength:

• Floor Press APRE 10RM

WOD:
50-40-30-20-10

• Russian Twist
• Mountain Climbers
• Double Unders

Strength & Conditioning: 27 May 2015

Strength:

• Pull Ups 3x8 (add weight)

WOD:
10 RFT

• 3 Ground to overhead(135/95)
• 20 Russian twists(45/25) (L/R=2 reps)

Conditioning: 27 May 2015

Strength:

• Pull ups

WOD:
4RFT (20k/12k)

• 10 Single Arm KB Push Press - Right
• 20 KB Swings
• 10 Single Arm KB Push Press - Left
• 20 KB Swings
• 20 Single Arm Overhead Walking Lunges - Right
• 20 Single Arm Overhead Walking Lunges - Left

Conditioning: 26 May 2015

Strength:

Deadlift 1x6-8

WOD:

4RFT

20 lateral jumps

20 burpees

20 lateral jumps

2 laps

Strength & Conditioning: 26 May 2015

Strength:

Deadlift 5RM add 2/5 LB from last week 

WOD:

5RFT
5 deadlifts(185/135)
10 deficit push ups(45/25)
30 double under

Conditioning: 25 May 2015

Strength:

• Back Squat  APRE 10RM.   

WOD:

• 10-1 Kettlebell Bent Over Rows
• 1-10 Push ups
• 5 10m shuttles between each set (approximate width of one tennis court and back=1)

Strength & Conditioning: 22 May 2015

Strength:

• Snatch 8X2 (add 2.5)

WOD:

10-1

• Chin ups
• Front squats(135/95)

Conditioning: 22 May 2015

Strength:
5 RNFT

• 2 rope climbs (sub 4 rope get-ups) 
• 5-8 weighted dips

Team WOD:

• # x 10 Tire Flips
• # x 20 Burpees
• # x 20 Wall Balls (20#/14#)
• # x 30 Ball Slams (18k/12k)
• # x 30 KB Swings (24k/16k)
• # x 40 Box Step Overs
• # x 40 Mountain Climbers
• # x 500m row

Strength & Conditioning: 21 May 2015

Strength:
Push Press

• 1×5@50%
• 1×5@60%
• 1×3@70%
• 6×5@80%

Partner WOD:

2 RFT

• Partner 1 row 250m
• partner 2 max effort push ups 

rest 2 mins 

2RFT

• partner 1 row 250m
• partner 2 max effort dips 

Dips and push ups + rowing times go on board

Conditioning: 21 May 2015

Strength:

• Floor Press APRE 10RM

WOD:
2 Rounds

3min AMRAP

• 10 KB Swings (32kg/20kg)
• 5 Goblet Squats (32kg/20kg)

rest 1 min

3min AMRAP

• 5L/5R single-arm swings (24kg/16kg)
• 10 Goblet squats (24kg/16kg)

rest 1 min

Strength & Conditioning: 20 May 2015

Strength:

• Weighted Pull Ups 3x8 

WOD:  "Helen"

3RFT

• 400m run 
• 21 KB swings(24/16)
• 12 pull ups

Conditioning: 20 May 2015

Strength:

• Pull ups

Team of 3 WOD:
4 rounds (1 round = both partners doing both  movements)

• 50m plate pushes (length of the gym and back)
• max effort wall balls
• min rest

*score = wall balls

Strength & Conditioning: 19 May 2015

Strength:

• Deadlift. 1x5 (add 2.5/5)

WOD:

12 MIN AMRAP

• 30 double unders
• 5 power cleans(135/95)
• 30 double unders
• 10 HSPU (sub KB push press (24k/16k))

Conditioning: 19 May 2015

Strength:

• Deadlift 1x6-8

WOD:
For Time

• 1 lap
• 30 KB Push Press (20k/12k)
• 30 Russian Twist (20k/12k)
• 1 min rest
• 2 laps
• 20 KB Push Press (20k/12k)
• 20 Russian Twist (20k/12k)
• 1 min rest
• 3 laps
• 10 KB Push Press (20k/12k)
• 10 Russian Twist (20k/12k)

Strength & Conditioning: 18 May 2015

Strength:

• 1×5@50%
• 1×4@60%
• 1×3@70%
• 1×2@80%
• 1×2@90%
• 1×2@100% 
• 1RM 

WOD:

5RFT

• 12 KB walking lunges(24/16)
• 12 ring dips 
• 100m sprint

Conditioning: 18 May 2015

Strength:

• Back Squat  

WOD:
3 - 5min AMRAP 1 min rest between

• 50m Overhead Plate Walk (45#/35#)
• 50m run
• 50m farmer’s carry (24k/16k)

Strength & Conditioning: 15 May 2015

Strength:

• Snatch 8x2 (+2.5/5#)

WOD:

5 Individually Timed Rounds

• Sprint 50m 
• 5/5 KB Box Step Ups (24/16)
• 12 KB Swings. 
• *Rest 45 secs between rounds 

Score = fastest + slowest /2 (Average of fastest and slowest.)

Conditioning: 15 May 2015

Strength:
5RNFT

• 5-8 Weighted Dips
• 3 Tire Flips

WOD: 
3 RFT

• 500m row
• 15 KB thrusters (20k/12k) *alternate arms as needed
• 20 jumping lunges (10 each leg)

Strength & Conditioning: 14 May 2015

Strength:
Push Press
1×5@50%, 1×5@60%, 1×3@70%, 6×4@80%

WOD:
5 - 3 minute AMRAPS

• 4 Pull Ups 
• 6 Push Ups
• 9 Air Squats/Ring Dips (perform Air Squats on odd rounds and and Ring Dips on even rounds). 
• *rest 1 minute between rounds

Conditioning: 14 May 2015

Strength:

• BackSquat

WOD:
EMOTM for 16min

• 50m sprint
• Odd Minutes Max effort Single Arm Push Press (20k/12k) *switch arms as needed
• Even Minutes Max effort KB Swings (24k/16k)

Strength & Conditioning: 13 May 2015

Strength:

• Pull Ups

WOD:

Death by...

• 1 Thruster(95/65)
• 5 Pull ups(Kipping) 

Add 1 rep to the thrusters every minute. Continue until failure

Conditioning: 13 May 2015

Strength:

• Pull ups

WOD: (9 Dec 2014)
For time:

• 4 laps
• 30 overhead walking lunges (45#/25#)
• 3 laps 
• 40 overhead walking lunges 
• 2 laps
• 50 overhead walking lunges
• 1 lap

Strength & Conditioning: 12 May 2015

Strength:

• Deadlift 5RM

WOD:

10 Min AMRAP

• 5 Hang power cleans(135/95)
• 5 Strict pull ups 
• 5 Deadlifts 
• 10 HRPU

Conditioning: 12 May 2015

Strength:

• Deadlift 1x5 (add 5-10 lbs to last week)

• 3 x 30 sec max effort V-ups (scale to tuck) rest 1:1

WOD:
For time:

• 20-2 Ground to shoulder with slam ball (18k/12k)
• 2-20 Box Step Overs 

Strength & Conditioning: 11 May 2015

Strength:

• Back Squat 3x3 @ 95% of 1RM

WOD:
Complete 4 Rounds

• 60 secs max effort calorie row
• Rest 30 secs 
• 60 secs max effort DBL KB Push Press 24/16
• Rest 30 secs 
• 60 secs max effort Toes to bar 
• Rest 30 secs 

Conditioning: 11 May 2015

Strength:
3RNFT

5-8L/5-8R Single Arm KB Strict Press (AHAP)

25m Hand Over Hand Sled Pull

Partner WOD:
For time:
2RDS

• 30 Calorie Row
• Max effort KB swings

rest 1 minute
1RD

• 40 burpees
• Max effort Double Unders

rest 1 minute
2RDS

• 50m sled pull
• Max effort Wall Balls (20#/14#)

Strength & Conditioning: 08 May 2015

WOD:
Complete 100 KB clean and presses for time. Switch hands as necessary. (20/12)
EMOTM:

• Sprint 25 m shuttle. (25 out, 25 back.)
• Use remaining time for KB clean and press..

Conditioning: 08 May 2015

Strength:
5RNFT

• 5-8 Weighted Dips

Team WOD:

• 25-20-15-10-5 Calorie Row
• Max Wall Balls

1 round = both partners will do each movement in each set.

Strength & Conditioning: 07 May 2015

WOD:
10-8-6-4-2 Reps of:

• Floor Press (Movement starts at bottom.) 135/85
• Deadlifts 135/85
• Dips
• Tuck Jump Burpees (Burpee with a tuck jump requirement.)

Conditioning: 07 May 2015

Strength:
4RNFT

• 5-8 Double KB Front Squat (AHAP)
• :30 sec max effort russian twist (unweighted.  both hands touch ground.)

WOD:
15min AMRAP

• 1 lap
• 8 ring rows
• 10 push ups
• :30 plank

Strength & Conditioning: 06 May 2015

WOD:
5 Min AMRAP:

• 4 Hang Clean High Pulls from Hip @ 115/75 (Wrist to sternum, elbows at about shoulder)
• 8 Shoulder to Overhead @115/75

Rest 3 Min

5 Min AMRAP

• 4 Pull Ups 
• 8 Front Squats @115/75

Conditioning: 06 May 2015

Strength:

• Pull ups

WOD:
5 rounds
1 min max effort at each:

• jumping pull ups
• burpees
• calorie row
• sledge hammer swings (alternating hands)
• rest

Strength & Conditioning: 05 May 2015

WOD:

• 400 m run ( 2x laps.)
• 21 High Hip Deadlifts. (Not clean-style.) 135/85 
• 21 Ring Rows (As Deep as possible.)
• 400 m run (2x laps.)
• 15 High Hip Deadlifts. (Not clean-style.) 135/85 
• 15 Ring Rows (As Deep as possible.)
• 400 m run (2x laps.)
• 9 High Hip Deadlifts. (Not clean-style.) 135/85 
• 9 Ring Rows (As Deep as possible.)

Conditioning: 05 May 2015

Strength:

• Deadlift 5RM 

WOD:

• 10 - 1 Toes to bar
• 1-10 Slam Balls (18k/12k)

slam balls as far away from pull up rig as possible.

Strength & Conditioning: 04 May 2015

Prep:

• Test 6 Broad Jumps (3x there and back.)
• Establish minimum distance.

Then

3 min AMRAP

• 5 Thrusters @95/65
• 4 Broad Jumps (2x there and back.)
• 5 Pull Ups

Rest 1 Min
(Repeat 3 times total with rest between.)

Conditioning: 04 May 2015

Strength:
5RNFT

• 5-8L KB Floor press (AHAP)
• 5-8L/5-8R Box Supported KB Rows (AHAP)

WOD:
For time:

3RDS

• 20 Kettlebell Swings (24k/16k)
• 10 Box Step Overs (24”/20”)

rest 2 minutes

2RDS

• 25 Kettlebell Swings (24k/16k)
• 15 Box Step Overs (24”/20”)

rest 2 minutes

1RD

• 30 Kettlebell Swings (24k/16k)
• 20 Box Step Overs (24”/20”)

"Se7en"

Snatch 8x2 +

12 Min Amrap 

7 KB snatches(24/16) each round switch hands

7 slamballs(18/12)

7 med ball sit up throw(20/14)