Strength & Conditioning: 31 July 2015

Strength:

• Clean & Jerk x 1 x 10 - AHAP 80% success

WOD:
10-1 Count Down of

• Lateral Bar Over Burpees

1-10 Count Up of

• Ground to Overhead 135/95

Conditioning: 31 July 3015

WOD A)
3RNFT

• 50m Prowler Push - AHAP
• 15m three legged bear crawl - right
• 15m three legged bear crawl - left

WOD B)
3RFT

• Partner A runs 2 laps
• Partner B rows for calories
• Partner B runs 2 laps
• Partner A rows for calories
• 60 KB swings (24kg/16kg) - partners can work at the same time

*one round is complete with the KB swings are finished.

Strength & Conditioning: 30 July 2015

Strength:

• Floor Press

WOD:
AMRAP in 5 min:

• Ascending Ladder (1+1,2+2,3+3...)
• Toes to Bar
• Double Push Press (20/12 or DB if needed)

REST 3 MIN:

AMRAP in 5 min:

• Ascending Ladder (1+1,2+2,3+3...)
• Pull Ups
• Ball Slams (18/12)

Conditioning: 30 July 2015

Strength:

• Floor Press

WOD:
18min AMRAP

• 14 Over Head Walking Lunges #45 /#35 
• 10 Toes-to-Bar
• 14 Slam Balls 
• 10 Push Ups 

Conditioning: 29 July 2015

Strength:

• Pull Ups

WOD:
21-18-15-12-9-6-3

• Burpees
• Abmat Sit ups
• Double Unders

Strength & Conditioning: 29 July 2015

Strength:

• Pull Ups

WOD:
5 RFT

• 200m Run (1 Lap)
• 10 Wall Balls (20/14)
• 5/5 KB Snatches (24/16)
• 5/5 KB Swings (24/16)

Strength & Conditioning: 28 July 2015

Strength:

• Deadlift deload

WOD:  (see May 26th)

5RFT

• 5 deadlifts(185/135)
• 10 deficit push ups(45/25)
• 30 double unders 

Conditioning: 28 July 2015

Strength:
Deadlift

Partner WOD:
3 RFT

• 500m row
• Max rep wall balls

*rest 60 seconds between rounds
one partner rows, the other does wall balls, then they switch (one round = both partners row and wall ball)

Strength & Conditioning: 27 July 2015

Strength:

• Backsquat

WOD:

4 Rds of 2 Min of:

• 5/5 Front Rack Walking Lunges to Box
• Then AMRAP Alternating box step ups

Conditioning: 27 July 2015

Strength:

• Backsquat

WOD:
For time:

• 1-10 Box Jumps
• 20-2 KB Swings
• 1 Lap between after each round

Conditioning: 24 July 2015

WOD A)
5 RNFT

• 25m Hand over hand Sled Pull (AHAP - keep sled moving)
• 50m Overhead plate carry (45#/35#)
• rest

WOD B)
7min AMRAP

• 13 double unders
• 13 push ups
• 13 abmat sit-ups

rest 2 min


then 

repeat as RFT using rounds and rep as AMRAP

Conditioning: 23 July 2015

Strength:

• Floor press

WOD:
For time:

• 500m row (sub run 3 laps)
• 50 slam balls
• 400m row (sub run 2.5 laps)
• 40 slam balls
• 300m row (sub run 2 laps)
• 30 slam balls
• 200m row (sub run 1.5 laps)
• 20 slam balls
• 100m row (sub run 1 lap)
• 10 slam balls

Conditioning: 22 July 2015

Strength:

• Pull-ups

WOD:
For time:

• Run 2 Laps
• 10L/10R kb thrusters (20kg/12kg)
• 15 pull ups
• Run 2 laps
• 8L/8R kb thrusters (20kg/12kg)
• 12 pull ups
• Run 2 laps
• 6L/6R kb thrusters (20kg/12kg)
• 9 pull ups
• Run 2 Laps
• 4L/4R kb thrusters (20kg/12kg)
• 6 pull ups
• Run 2 laps

Conditioning: 21 July 2015

Strength:

• Deadlift

WOD:
15min AMRAP

• 10 Burpees
• 12 KB Swings (24k/16k)
• 15 Offset suitcase lunges (24k/16k) 

Conditioning: 20 July 2015

Strength:

• Backsquat

WOD:
For time - 

• 21 Pull ups, 21 Goblet Squats@ 24k/16k
• 4 laps
• 15 Pull ups, 15 Goblet Squats@ 24k/16k
• 3 laps
• 9 Pull Ups, 9 Goblet Squats@ 24k/16k
• 2 laps
• 3 Pull Ups. 3 Goblet Squats@ 24k/16k
• 1 lap

Strength & Conditioning: 17 July 2015

Strength:
Hang Clean @ Hip + HangClean @ Knee (1+1)x5
Over Head Press x 5 x 3

WOD:

• 50 Lunges (95/65#)
• 40 Sit-ups
• 30 Push Press (95/65#)
• 20 Power Cleans (95/65)
• 10 Front Squats (95/65#)

Conditioning: 17 July 2015

WOD A)
5RNFT                                                          

• 10 KB Swings (32k/20k)                                    
• 50m Suitcase Carry - Left                                 
• 10 KB Swings (32k/20k)                             
• 50m Suicase Carry - Right

WOD B)
5RFT

• 20 Ring Rows
• 20 KB Swings (24k/16k)
• 20 Double Unders

Conditioning: 16 July 2015

Strength:

• Floor Press

WOD:
For time:

• run 1 lap
• 15 box step overs
• 15 KB Swings (24k/16k)
• 15 KB Single Arm Push Press
• run 2 laps
• 20 box step overs
• 20 KB Swings (24k/16k)
• 20 KB Single Arm Push Press
• run 3 laps 
• 25 box step overs
• 25 KB Swings (24k/16k)
• 25 KB Single Arm Push Press
• run 4 laps

Strength & Conditioning: 16 July 2015

Strength:

• Floor press

WOD:
15 Minute AMRAP

• 5 HSPU (or elevated push-ups)
• 10 Pull-ups
• 25 Squats

Buy Out:  Tabata Row (Distance)

Strength & Conditioning: 15 July 2015

Strength:

• Pull Ups

WOD:
5 Min amrap

• 6 PP@60-65%
• 8 Box Jumps/step down

Rest 3 min

Conditioning: 15 July 2015

Strength:

• Pull ups

WOD:
4 rounds for reps (allow 15 second transition time)

• 1 min max effort 20m sprints (the width of one tennis court)
• 1 min max effort burpees
• 1 min max effort double unders
• 1 min max effort wall balls
• 1 min rest

Strength & Conditioning: 14 July 2015

Strength:

• Deadlift

Partner WOD:

• 100 Push ups
• 50 Burpees to plate
• 50 Slamballs 
• 100 OH walking lunges

Conditioning: 14 July 2015

Strength:

• Deadlift 6-8

Partner WOD                                                
6 RFT
Partner A)  2 Rounds of                              

• 10 Push ups
• 10 Box Jumps (24"/18")

Partner B)                                                    

• Max Effort Calorie Row Sprint                           

1 round = both partners rowing

Strength & Conditioning: 13 July 2015

Strength:

• Backsquat

WOD:
"DT"
Five rounds for time of:

• 155 pound Deadlift, 12 reps
• 155 pound Hang power clean, 9 reps
• 155 pound Push jerk, 6 reps

Conditioning: 13 July 2015

Strength:

• BackSquat

WOD:
EMOTM 15 min

• 5 Ball Slams (18k/12k)
• 10 Russian Twists w/slam ball
• max effort lateral jumps over parallette 

Strength & Conditioning: 10 July 2015

Strength:

• Clean & Jerk

WOD:

5 rounds every 30 seconds complete:

• 135 lb Hang Power Clean (From below knees.) – 6 Reps
• Box Jumps – 6 Reps (No rebounding, step down.)
• Pull Ups – 6 Reps
• 45/45 shuttle run.

0:00 - 0:30 6 Hang Power Clean

0:30 - 1:00 6 Box Jumps

1:00 - 1:30 6 Pull Ups

1:30 - 2:00 45/45 shuttle run

repeat 4 more times for a total of 5 rounds.

Conditioning: 10 July 2015

WOD A)
5RNFT                                                          

• 5 Tire Flips                                              
• 50m Overhead Plate Carry - AHAP                                                             
• 5 Front Plate Raises - AHAP

WOD B)
Partner WOD                                                

• Row 2k (switching every 250m)

then
10-9-8-7-6-5-4-3-2-1

• Goblet Squat
• Toes 2 Bar

then

• Run 10 laps (switching every lap)

*Only one partner works at a time.  Partner one will complete 10 reps, then partner 2 will do 10.  Partner 1 will do 9, partner 2 will do 9…

If more than 10 have 1/2 start on 2k row and 1/2 start on 10 laps.

Strength & Conditioning: 09 July 2015

Strength:

• Floor Press

Goat Farm

WOD:

Complete 3 Rounds:

Partner WOD. Run in 2 heats.

• 1 Minute ME Calories Partner A
• 15s Transition time.
• 1 Minute ME Calories Partner B
• 15s Transition Time

Conditioning: 09 July 2015

Strength:

• Floor Press

WOD:
25-20-15-10-5

• Russian Kettlebell Swings (24k/16k)                             
• Burpees

Strength & Conditioning: 08 July 2015

Strength:

• Pull Ups

WOD: (Compare to 2015 May 6)

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: 08 July 2015

Strength:

• Pull-ups

WOD:
Teams of 3
5 rounds

• 50m prowler push - AHAP keep sled moving
• max effort wall balls
• rest

Strength & Conditioning: 07 July 2015

Strength:

• Deadlift 5 EDM

Goat Farm

WOD:

12 Minute AMRAP:

• 3x Squat Clean to Thruster. Bar to ground every time. @135/90 (Should be heavy but safe.)
• 1x Lap

Conditioning: 07 July 2015

Strength:

• Deadlift 6-8

WOD:
6 - 2 minute rounds

• Rounds 1, 3, & 5
• 1 lap then max wall balls

• Rounds 2, 4, & 6
• 1 lap then max box step overs (24""/20"")

*rest 1min after rounds 2 & 4

Score = total reps

Strength & Conditioning: 06 July 2015

Strength:

• Backsquat 6 APRE

WOD:

Complete 6 rounds for time:

• Strict Push Ups, No bottom rest. - 12 reps
• Supine Ring Rows – 12 Reps
• 24/16 KB Swings – 12 Reps
• 18/12 Ball Slams - 12 Reps
• Rest 45 seconds

*Perform each exercise unbroken.  For each broken set, count a 10 burpee penalty to be completed after the workout.

Post total time and any penalties.

Conditioning: 06 July 2015

Strength:

• Backsquat 6 APRE

WOD:
4 rounds for reps

• 1 min max: Double Unders
• 30 sec rest
• 1 min max: Ball Slams (18k/12k)
• 30 sec rest
• 1 min max: Calorie row
• 30 sec rest

Strength & Conditioning: 03 July 2015

Strength:
AHAP (80% success)
Clean Pull + Hang Clean from the Hip (1+1)x5
Jerk 5x2

WOD:
No skill WOD today. Focus on cleans. "Workout
AMRAP in 15 min:
1 Power Clean + Jerk (135/90)
1 Round of "Cindy"
2 Power Clean + Jerk (135/90)
1 Round of "Cindy"

"Cindy" = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Power Clean + Jerk increases by 1 rep each round, always 1 round of "Cindy" per round.

Conditioning: 03 July 2015

WOD A)
5 RNFT
50m prowler push - AHAP, prowler should continue to move
50m Farmer's Carry

WOD B)
Partner EVA
5RFT:
Run 4 laps
30 KB swings (32k/20k)
30 pull-ups
Both partners run 2 laps together (for a total of 4)  Then only one partner working at a time complete a total of 30 KB swings & 30 pull-ups.

Strength & Conditioning: 02 July 2015

Strength:

• Floor Press 8 APRE

Goat Farm:
Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.

WOD:
EMOTM 1-4 for 16 minutes. (Only do one!)
1, 5, 9, 13 - ME Bear Crawls Laps Short side of the gym. 1=1.
2, 6, 10, 14 - 6 Strict Pull Ups
3, 7, 11, 15 -  ME Push Ups
4, 8, 12, 16 -  Hollow Rock Hold (When athlete fails the hollow rocker, notice seconds left on clock.)

*Buy out.  When WOD is finished every second of left over on clock = coach's choice

Conditioning: 02 July 2015

Strength:

• Floor Press 8 APRE

WOD:
4 RFT

• 500m row or run 3 laps
• 5 dips
• 5 toes to bar
• 5 dips
• 5 toes to bar
• 5 dips
• 5 toes to bar

Strength & Conditioning: 01 July 2015

Strength:

• Pull Up Progression

Skill WOD: Partner A/B L-sit holds. 5 minutes 30s A, 30s B.
30s A (B times total hold.)
30s B (A times total hold.)
Add total time held in good position and record for next week.

WOD:
5RFT

• Barbell Walking Lunges – 12 Reps (6 each side)
• Ring Dips – 12 Reps
• Double Unders – 30 Reps

*Use 35-40% of Back Squat 1 RM for Barbell Walking Lunges. (Use RM charts on wall for estimate.)"

Conditioning: 01 July 2015

Strength:
3 x max effort Pull-ups
or
3 sets of

• 1 static hold at top of pull-up
• 1 max bar hang

WOD:

• 10-1 Burpees
• 1-10 Ring Rows

Top of every minute sprint out under muscle up rig to fence and back.   Start with sprint.