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10/1/16

BUY IN : WARM UP - 3 rounds

3 x Scapular Retractions

5 x Push Ups

7 x Hollow Rocks

9 x  Med ball/sandbag squat clean

 
Directly into.....

 
400 m Run ....build to 80%

 

2 x :30 second Spiderman Holds

 

Barbell Warmup (empty BB)
5 x Slow Good Mornings
5 x Back Squats
5 x Strict Presses
5 x Stiff leg Deadlifts
5 x Front Squats

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PART A)  10 MINUTE TIME CAP (with a partner, share reps however you like)

"Barbell JACKIE"

100 x SDHP (45/35lb bar)

70 x Thrusters 45/35 lbs

40 x Pull Ups

 
REST 4 MINUTES

 
PART B)  8 MINUTE TIME CAP

21-15-9

Deadlift (225/155)*      *use a load that can be moved for at least 12-15 reps

Donkey Kicks



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9/30/16

BUY IN : SNATCH MEDLEY- Every MINUTE on the MINUTE

MINUTES 1-5 : Snatch Grip Deadlift + Hanging Power Snatch + Overhead Squat + Snatch Balance (Empty Bar)

MINUTES 5-10 : Snatch Grip Deadlift + Power Snatch + Overhead Squat...... INCREASE in WEIGHT

MINUTES 10-15 : Squat Snatch ......INCREASE in WEIGHT

 

WOD- AMRAP 9 minutes-

6 x Weighted Box Step Ups  20/16" box (front rack hold of 45/25lb plate)

8 (total) x Jumping Lunges

10 x Weighted Plate Sit Ups  45/25 lb DB  (plate on chest ,should be able to do 10)

12 x Deadlifts (165/115 lbs)

 
 

CASH OUT : PLANK HOLDS

1 MINUTE SIDE PLANK

1 MINUTE FRONT PLANK

1 MINUTE SIDE PLANK

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9/29/16

BUY IN : Skills Session- Every MINUTE on the MINUTE for 12 MINUTES

MINUTE 1 : 5 - 10 Handstand Push Ups *

MINUTE 2 : 8 - 12 Toes to Bar

MINUTE 3 : 5 - 10 Ring Dips

 
*Scale for HSPU is 4 x Wall Walks

 

WOD- AMRAP in 20 Minutes:

1200M Run

---then---

100 x KB Swings (55/35lb)

100 x Sit ups


*Must go in order, finish KB's prior to starting sit ups

 

CASH OUT : Roll/Smash and stretch

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9/28/16

BUY IN : HANGING SQUAT CLEANS- Every MINUTE on the MINUTE for 10 MINUTES complete 2 s HANG SQUAT CLEANS....INCREASE weight each successful round.

 

WOD

 
10 x Squat Cleans from Floor (65% of Heaviest Hang Clean from BUY IN)
 
Then....


 3 ROUNDS-

200 m RUN

10 Pull Ups + 20 Push Ups + 30 Box Jumps (24/20")

 
Finish with....

 
10 x Squat Cleans (65% of Squat Clean)

 

CASH OUT : TABATA HOLLOW ROCKS

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9/27/16

BUY IN : 15 Minutes of Warm up / Skill work on various techniques of G2OH (C&J, Snatch, etc).  Build up to your working weight for the WOD.

 

 

WOD

15 x Ground to Overhead (75/55 lbs)

400 m RUN

12 x Ground to Overhead (115/75 lbs)

400 m RUN

9 x Ground to Overhead  (145/95 lbs)

200 m RUN

6 x Ground to Overhead (165/105 lbs)

200 m RUN

 

CASH OUT : 3 Rounds (:30 rest between rounds)

:30 Hanging L-Sit

:30 second HANDSTAND HOLD

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9/26/16

BUY IN : THRUSTERS-  Every 2 MINUTES for 10 MINUTES (5 rounds) complete 3 THRUSTERS.....Start at about 60% of 1 rep max and INCREASE through the 5 rounds to a HEAVY TRIPLE.

 

WOD
 

50 x Wall Ball 20/14 lbs (Just Once)

then......

AMRAP 6 minutes-

12 x Thrusters 95/65 lbs

12 x Bar Facing Burpees


--REST 4 MINUTES--

 
30 x Wall Ball 20/14 lbs (Just Once)

then.......

AMRAP 5 minutes- 

6 x Thrusters 135/85 lbs

6 x  Bar Facing Burpees

 


 

CASH OUT : 50 Band Rows.....slow and controlled with a light band


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9/24/16

This workout is completed in TEAMS of 2

One person chipping away at the 40 reps
One person running 100 m
EVERY 100 m RUN -  SWITCH 

 

WOD-

40 Box Jump 24/20"

40 Deadlifts 135/95 lbs

40 Sit Ups 

40 Ring Rows

40 KB Swings 55/35 lbs

40 Toes to Bar

40 Goblet Squats 55/35 lbs

40 KB Clean & Jerks (20 right arm/20 left arm)

40 Burpees

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9/23/16

BUY IN : PAUSE BACK SQUAT + BACK SQUAT-

Every MINUTE on the MINUTE for 8 MINUTES complete 1 PAUSE BACK SQUAT (3 sec pause) + 1 BACK SQUAT....All REPS @ 70-75% of 1 REP MAX.

 
WOD- 4 Rounds-

10 x Back Squats (135/95lbs)

20 x Jump Squats

100 m RUN

5 x Front Squats (135/95lbs)

10 x Sit Ups

100 m RUN

 

*BAR is taken from the ground for Rx.

 

CASH OUT : COUCH STRETCH - 60 seconds per leg

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9/22/16

BUY IN : STRICT PULL UPS + TOES to BAR- EMOM for 8 Minutes

ODD MINUTES -   3 STRICT PULL UPS *

EVEN MINUTES - 3 STRICT Toes to BAR + 3 Kipping Toes to BAR

 

*Level A - 1 Pausing Chest to Bar + 2 Strict Pull Ups (3 second PAUSE with Chest to Bar)

 Level B - 3 Strict Pull Ups

 Level C - 3 Negative Pull Ups

 
WOD-

---400 m RUN (just run once)

then....

AMRAP 5 minutes-


3 x Power Cleans (135/85 lbs)

6 x Pull Ups

9 x Air Squats


---REST 3 MINUTES----

 
---200 m RUN (just run once)

then.....

AMRAP 4 Minutes-

3 x Power Cleans (165/110 lbs)

6 x Pull Ups

9 x Air Squats

 
-----REST 3 MINUTES-----

 ---100 m RUN (just run once)-end of parking lot


AMRAP 3 minutes-

3 x Power Cleans (185/125 lbs)

6  x Pull Ups

9 x Air Squats


Cash out- Roll and Stretch

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9/21/16

BUY IN : PUSH PRESS + PUSH JERK + SPLIT JERK-

 Every 90 seconds for 15 MINUTES (10 Rounds) complete 1 Push Press + 1 Push Jerk + 1 Split Jerk......INCREASE weight each successful round. (Can be done off ground or out of rack)

 

WOD- AMRAP 10 minutes-

10 x Push Jerk (115/80 lbs)*

20 x KB Swings (55/35lb)

10 x Burpees


*A weight that is challeging for 10 but not imposible

 

 
CASH OUT : 3 sets of 5 reps  HANDSTAND PUSH UPS

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