Strength & Conditioning: 15 September 2015

Strength:
10 minutes to choose starting weight and warm up for cleans and front squats.

then

Every 2 minutes, for 16 minutes:
Station A – Hip Hang Power Clean + Power Clean at Knees  + Full Clean
(build to work as heavy as possible)

WOD:
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets.
Rx: 135/85

Conditioning: 15 Sept 2015

Strength WOD:
1 Minute of Tire Flips
Rest 30s
1 Minute of Tire Flips
Rest 30s
1 Min Sled Drags at 45/25
Rest 30s
1 Min Sled Drags at 45/25
Rest 30s
1 Heavy SB to Shoulder (Alternating.) Use about 50-60% BW
Rest 30s
1 SB to Shoulder (Alternating.) Use about 50-60% BW
Rest 30s

WOD:
10 - 1 Toes to bar
1-10 Slam Balls
slam balls as far away from pull up rig as possible

Strength & Conditioning: 14 September 2015

Strength:
Overhead Press:
3 x 8-10
If 10+, 9=, 8-

Then 50 reps each. Not for time. Break down sets as needed. Complete all 50 reps in movement. one before moving to the next movement.
A: Poliquin Lateral Raises (DB or small plates.)
B: Plate Front Raises 50 reps, break as needed.

(For example, using 15# dumbbells: 12, 10, 10, 10, 8 reps.  Move to plate raises: 5x10. etc.  You mileage may vary.)

WOD:
14.5 lite
21-18-15-12-9 reps for time of:
Shoulder to Overhead (85/55)
Normal Burpees. (No bar over.)

Conditioning: 14 Sept 2015

Strength WOD:
Teams of 3
5 Hex Bar deadlifts @ ~ bodyweight
25m Hex Bar farmer's carry @ ~ bodyweight

WOD:
EMOTM for 18 mins
Min 1 45 sec max effort KB push press (20k/12k)
Min 2 45 sec max effort KB swings(24/16)
Min 3 45 sec max effort double unders

Strength & Conditioning: 11 Sept 2015

Strength:

Backsquat 3x 8-10 Reps

If 10+, 9=, 8-

WOD:
In teams of two, with only one partner working at a time…

Complete as many reps as possible in 6 minutes of:
Wall Ball Shots

Rest until the running clock reaches 8:00, and then…

Complete as many calories as possible in 6 minutes of:
Rowing on Concept 2

Conditioning: 11 Sept 2015

Strength:
5RNFT
8L/8R Single Arm KB Bentover Rows
5-8 Weighted Dips (if 8 then add weight)

WOD:
5 - 4 minute rounds:
run 2 laps
20 russian twist (10L/10R) (20k/12k)
max effort burpees

score=burpees

Strength & Condtioning: 10 Sept 2015

Strength:

Every 2 minutes, for 16 minutes:
Clean Pull From Ground + Hang Clean @ Hip + Full Clean + Jerk

Build up in weight over 8 sets. Mark final weight.

WOD:

Every minute, on the minute, for 15 minutes:
Clean or Power Clean* x 2 reps
Burpees over Barbell x 6 reps


*Load can vary from minute to minute. Post total amount successfully cleaned.

Conditioning: 10 Sept 2015

Strength WOD:
EMOTM 9 min
minutes 1, 4, 7:    5 tire flips
minutes 2, 5, 8:  10 Bulgarian Goat Bags
minutes 3, 6, 9:  10 suitcase lunges

WOD:

8 min AMRAP
20 wallballs (20#/14#)
20 Box Step Overs (24”/20”)

rest 2 minutes

8 min AMRAP
40 (20L/20R) single arm kettlebell swings (20#/14#)

20 Box Step Overs (24”/20”)

Strength: 08 Sept 2015

Strength:

A: Bentover BB Row 3x6-8
Shins vertical, back straight, bar to belly button with pause at the top.
B: 1 min of work, 20 seconds to rotate.
     i.  BB Scap Only Row
     ii. Ring Y-raises.
     iii.  Weighted Ironmans

Conditioning: 09 Sept 2015

Strength WOD:

5RNFT
50m overhead plate carry (35#/25#)
10 plate raises (35#/25#)
25m plate pinch (35#/25#) - left
25m plate pinch (35#/25#) - right

Partner WOD: 
Partner A) 2k row
Partner B) minute 1: 1 minute plank
                 minute 2: double under practice
                 minute 3: rest

Strength & Conditioning: 08 Sept 2015

Strength: 
Deadlift 4-6 x2
If 4, go down.
If 6 , go up.
If 5, stay the same.

Strength WOD:
1 Minute of Tire Flips
Rest 30s
1 Minute of Tire Flips
Rest 30s
1 Min Sled Drags at 45/25
Rest 30s
1 Min Sled Drags at 45/25
Rest 30s
1 Heavy SB to Shoulder (Alternating.) Use about 50-60% BW
Rest 30s
1 SB to Shoulder (Alternating.) Use about 50-60% BW
Rest 30s


WOD:
21-15-9
Deadlifts and Burpees
185/125 (Compare against July 4th)
Weight shouldn't be more than about 70% of DL working weight.


If you competed on Saturday you can do 12 minutes of Cindy.

Conditioning: 08 Sept 2015

Strength WOD:
5RFT - Adding weight each round
15m Sled Drag
15m Sled Pull

WOD:
20 Min AMRAP
"Running Cindy"
Run 1 lap
then perform 3 rounds of Cindy
5 pull ups
10 push ups

15 air squats

1 lap + 3 rounds of Cindy = 1 round

Conditioning: 07 Sept 2015

WOD A:
Hex Bar Deadlift 6×4
KB Row 6×8/8

WOD B:
For time -
50 KB Push press (AHAP)
50 goblet squats (AHAP)

You must complete all KB Push Press before moving on to Goblet squats.

Strength & Conditioning: 07 Sept 2015

Strength:
15 min to find a frontsquat 1RM or heavy single

Skill WOD:
EMOTM 6 Min

A: 1 Min of ME Strict HSPU or HS walk ups/kick ups or holds. (Depends on athlete.)
B: 1 Min of Hollow Rock Holds or planks if too difficult.
C: 1 Min of bar hangs. (Pull up style hang with engaged scapula.)

WOD:
With A Running Clock:
0:00 to 8:00 min:
4 Rounds For Time:
21 Air Squats
15 KB Snatches (Switch as needed.) 20/12
9 Pull Ups (Any style.)

8:00 to 16:00 min:
3 Rounds For Time:
15 KB Push Press (20/12) Switch as needed.
12 Hang Power Cleans (95/65)

9 Push Ups

Strength & Conditioning: 04 September 2015

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

Conditioning: 04 Sept 2015

WOD A:
3RFT
100m farmer’s carry (24k/16k)
20 burpees
50m waiter’s walk(left hand)
20 KB Swings
50m waiter’s walk (right hand)
20 KB Swings

WOD B:
Teams of 3 switching every 250m
3k row

Strength & Conditioning: 03 Sept 2015

Strength:
5 Sets
5 Tire Flips
5 Weighted Dips

WOD:

Three rounds for time of:
6 Clean & Jerks (185/135 lbs)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups

Conditioning: 03 Sept 2015

WOD A:

5RNFT
5 Tire Flips
2 Rope Climbs or 6 strict Pull-ups or 10 ring rows
5 Weighted Dips 

WOD :

With a 15 min running clock.
Run 7 laps
then
1 Box Jump
1 KB Goblet Squat (24k/16k)
2 Box Jumps
2 KB Goblet Squats
3 Box Jumps
3 KB Goblet Squats
4 Box Jumps
4 KB Goblet Squats


Continue laddering up until time runs out.

Strength & Conditioning: 02 Sept 2015

WOD:
Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)

Conditioning: 02 Sept 2015

WOD:
10 Rounds for reps
30 sec max effort KB push press (20k/12k)
30 sec max effort double under
30 sec max plank
30 sec rest

Strength & Conditioning: 01 September 2015

Strength:

5EDM Hex Bar Deadlift

rest 3 min

2min max distance Hex Bar Farmer's Walk

WOD:
In teams of three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Jump-Overs (24/18)
Rest

Conditioning: 01 September 2015

WOD A:
3RNFT
5 Hex Bar Deadlifts
20m Hex Bar Farmer's Walk

WOD B:
3RFT
15 burpees
15 slam balls (18k/12k)

rest 1min

3RFT
20 weighted sit-ups (35#/25#)
1 lap