Strength:
BS 8x1 @ 85%
1 min rest
Supplement:
DL - 6x1
Met-Con:
2 min AMRAP
PS @ 90% - rest 2 min
2 min AMRAP
Power Snatch Balance at same weight - rest 2 min
2 min AMRAP
OHS at same weight
Congrats and thank you Integral Strength for this 6 week course in Power!
Ubiquitous
Saturday, August 16, 2014
20141003
Supplement:
MU - 3 x AMRAP kipping
Skill:
Handstand Walks - 3 attempts
Met-Con:
8 Rd AFAP
30 sec row sprints on max damper
2 min rest
MU - 3 x AMRAP kipping
Skill:
Handstand Walks - 3 attempts
Met-Con:
8 Rd AFAP
30 sec row sprints on max damper
2 min rest
20141001
Strength:
C&J Heavy single; then 90% cluster
Supplement:
Snatch Pulls - 4 x 1 @ 115%
Power Snatch Balance + OHS - 1+1x4 sets
C&J Heavy single; then 90% cluster
Supplement:
Snatch Pulls - 4 x 1 @ 115%
Power Snatch Balance + OHS - 1+1x4 sets
20140930
Strength:
BP - 5x1
Supplement:
Weighted Pull UPs 8x1 @ 85%
1 min rest
Met-Con:
5 Rd AFAP
3 Jumping Back squats @ 45%
6 HSPU
9 Burpee Pullups
Rest 1 min
BP - 5x1
Supplement:
Weighted Pull UPs 8x1 @ 85%
1 min rest
Met-Con:
5 Rd AFAP
3 Jumping Back squats @ 45%
6 HSPU
9 Burpee Pullups
Rest 1 min
20140929
Strength:
Snatch - Heavy Dingle; then 90% cluster
Supplement:
Clean Pulls - 4 x1 @ 115%
Pause FS + Jerk - 1 + 1x 4 sets
Snatch - Heavy Dingle; then 90% cluster
Supplement:
Clean Pulls - 4 x1 @ 115%
Pause FS + Jerk - 1 + 1x 4 sets
20140927
Strength:
BS - 5x1
Supplement:
Good Morning - 6x1
Met-Con:
2 min AMRAP
PC @ 90% - rest 2 min
2 min AMRAP
Push Jerk @ same weight - rest 2 min
2 min AMRAP
Front Squats @ same weigth
BS - 5x1
Supplement:
Good Morning - 6x1
Met-Con:
2 min AMRAP
PC @ 90% - rest 2 min
2 min AMRAP
Push Jerk @ same weight - rest 2 min
2 min AMRAP
Front Squats @ same weigth
20140926
Supplement:
MU - 3 x AMRAP strict
Skill:
HSPU - 3 x AMRAP rings
Met-Con:
8 Rd AFAP
30 sec hill spirnts
slow walk back to start for recovery
MU - 3 x AMRAP strict
Skill:
HSPU - 3 x AMRAP rings
Met-Con:
8 Rd AFAP
30 sec hill spirnts
slow walk back to start for recovery
20140924
Strength:
C&J - heavy single; then 85% cluster
Supplement:
OHS - 8x1 @ 85%; 1 min rest
Drop Snatch Balance - 4 x1
C&J - heavy single; then 85% cluster
Supplement:
OHS - 8x1 @ 85%; 1 min rest
Drop Snatch Balance - 4 x1
20140923
Strength:
BP - 8x1 @ 85%
1 min rest
Supplement:
Weighted Pull Ups - 5x1
Met-Con:
9 min AMRAP
1 rope climg
4 - 15ft wall balls (20/14#)
16 Clapping Push Ups
BP - 8x1 @ 85%
1 min rest
Supplement:
Weighted Pull Ups - 5x1
Met-Con:
9 min AMRAP
1 rope climg
4 - 15ft wall balls (20/14#)
16 Clapping Push Ups
20140922
Strength:
Snatch - heavy single; then 85% cluster
Supplement:
FS - 8x1 @ 85%
1 min rest
Jerk - 4x1
Snatch - heavy single; then 85% cluster
Supplement:
FS - 8x1 @ 85%
1 min rest
Jerk - 4x1
20140920
Strength:
BS - 8x2 @ 80%
1 min rest
Supplement:
SLDL - 5x2
Met-Con:
3 RFT
3 PS @ 85%
6 HSPU
9 TTB
100m row sprint
BS - 8x2 @ 80%
1 min rest
Supplement:
SLDL - 5x2
Met-Con:
3 RFT
3 PS @ 85%
6 HSPU
9 TTB
100m row sprint
20140919
Supplement:
MU - 3 x AMRAP kipping
Skill:
HSPU - 3 x AMRAP elevated strict
Met-Con:
6 Rd AFAP
3 tire flips
6 tire jumps
50m sprint
MU - 3 x AMRAP kipping
Skill:
HSPU - 3 x AMRAP elevated strict
Met-Con:
6 Rd AFAP
3 tire flips
6 tire jumps
50m sprint
20140917
Strength:
C&J - heavy single; then 80% cluster
Supplement:
Snatch Pulls - 4x2 @ 110%
Power Snatch Balance + OHS - 2+2x3 sets
C&J - heavy single; then 80% cluster
Supplement:
Snatch Pulls - 4x2 @ 110%
Power Snatch Balance + OHS - 2+2x3 sets
20140916
Strength:
BP 4x3
Supplement:
Weighted Pull UPs - 8x2 @ 80%
1 min rest
Met-Con:
5 Rd AFAP
3 KB C&J each arm (2/1.5pd)
9 CTB Pull-ups
27 Double unders
Rest 1 min
BP 4x3
Supplement:
Weighted Pull UPs - 8x2 @ 80%
1 min rest
Met-Con:
5 Rd AFAP
3 KB C&J each arm (2/1.5pd)
9 CTB Pull-ups
27 Double unders
Rest 1 min
20140915
Strength:
Snatch - heavy single; then 80% cluster
Supplement:
Clean Pulls - 4x2 @ 110%
Pause FS + Jerk - 2+1 x 3 sets
Snatch - heavy single; then 80% cluster
Supplement:
Clean Pulls - 4x2 @ 110%
Pause FS + Jerk - 2+1 x 3 sets
20140913
Strength:
BS - 4 x3
Supplement:
DL - 5x2
Met-Con:
5-4-3-2-1 reps for time
PC&J @ 85%
No leg rope climbs
BS - 4 x3
Supplement:
DL - 5x2
Met-Con:
5-4-3-2-1 reps for time
PC&J @ 85%
No leg rope climbs
20140912
Supplement:
MU - 3 x AMRAP strict
Skill:
HSPU - 3 x AMRAP rings
Met-Con:
8 Rd AFAP
150m Row Sprint and 50m Shuttle Sprint
2 min rest
MU - 3 x AMRAP strict
Skill:
HSPU - 3 x AMRAP rings
Met-Con:
8 Rd AFAP
150m Row Sprint and 50m Shuttle Sprint
2 min rest
20140910
Strength:
C&J - Heavy single then 80% cluster
Supplement:
OHS - 8x2 @ 80%; rest 1 min
Drop Snatch Balance - 4x2
C&J - Heavy single then 80% cluster
Supplement:
OHS - 8x2 @ 80%; rest 1 min
Drop Snatch Balance - 4x2
2010909
Strength:
BP - 8x2 @ 80%
1 min rest
Supplement:
Weighted Pull-Ups 4x3
Met-Con:
5 Rd AFAP
3 Jumping Back Squats @ 40%
3 Burpee Box Jumps (30/24")
12 Dynamic Pushups
1 min rest
BP - 8x2 @ 80%
1 min rest
Supplement:
Weighted Pull-Ups 4x3
Met-Con:
5 Rd AFAP
3 Jumping Back Squats @ 40%
3 Burpee Box Jumps (30/24")
12 Dynamic Pushups
1 min rest
20140908
Strength:
Snatch - heavy single then 80% cluster
Supplement:
FS - 8x2 @ 80% 1 min rest
PJ - 4x2
Snatch - heavy single then 80% cluster
Supplement:
FS - 8x2 @ 80% 1 min rest
PJ - 4x2
20140906
Strength:
BS - 8x3 @ 75%
1 min rest
Supplement:
Good Morning - 4x3
Met-Con:
5 Rd AFAP
3 PS @ 80%
6 Box Jumps (30/24")
9 Ring Dips
12 V-UPs
BS - 8x3 @ 75%
1 min rest
Supplement:
Good Morning - 4x3
Met-Con:
5 Rd AFAP
3 PS @ 80%
6 Box Jumps (30/24")
9 Ring Dips
12 V-UPs
20140905
Supplement:
MU - 3 x AMRAP kipping
Skill:
Handstand Walks - 3 attempts
Met-Con:
8 Rd AFAP
25m prowler sled push
25 m shuttle sprint (down adn back)
full recover - go as heavy as possible
MU - 3 x AMRAP kipping
Skill:
Handstand Walks - 3 attempts
Met-Con:
8 Rd AFAP
25m prowler sled push
25 m shuttle sprint (down adn back)
full recover - go as heavy as possible
20140903
Strength:
C&J - heavy single; then 75% cluster
Supplement:
Snatch Pulls @ 105% - 4x3
Power Snatch Balance + OHS 3+3x3
C&J - heavy single; then 75% cluster
Supplement:
Snatch Pulls @ 105% - 4x3
Power Snatch Balance + OHS 3+3x3
20140902
Strength:
BP 3x5
Supplement:
Weighted Pull-Ups 8x3 @ 75%
1 min rest
Met-Con:
21-15-9
Hang PC with 45/25# DB
HSPU
Pull Ups
BP 3x5
Supplement:
Weighted Pull-Ups 8x3 @ 75%
1 min rest
Met-Con:
21-15-9
Hang PC with 45/25# DB
HSPU
Pull Ups
20140901
Strength:
Snatch - heavy single; then 75% cluster
Supplement:
Clean Pulls - 4x3 @ 105%
Pause FS + Jerk 3 + 1x3 sets
Snatch - heavy single; then 75% cluster
Supplement:
Clean Pulls - 4x3 @ 105%
Pause FS + Jerk 3 + 1x3 sets
20140830
Strength:
BS - 3x5
Supplement:
SLDL - 4x3
Met-Con:
7 min AMRAP
3 PC @ 80%
3 MU
3 max height wall balls (20/14#)
BS - 3x5
Supplement:
SLDL - 4x3
Met-Con:
7 min AMRAP
3 PC @ 80%
3 MU
3 max height wall balls (20/14#)
20140829
Supplement:
MU 3 x AMRAP strict
Skill:
HSPU - 3x AMRAP elevated strict
Met-Con:
10 Rd: 3 double leg bounds, then 40m sprint; slow walk rest back to start
MU 3 x AMRAP strict
Skill:
HSPU - 3x AMRAP elevated strict
Met-Con:
10 Rd: 3 double leg bounds, then 40m sprint; slow walk rest back to start
20140826
Strength:
BP - 8x3 @75%, 1 min rest
Supplement:
Weighed Pull-Ups - 3x5
Met-Con:
5 Rd AFAP
3 jumping back squats @ 35%
3 KB snatch each arm (2/1.5pd)
9 Clapping Push-ups
12 K2E
1 min rest
BP - 8x3 @75%, 1 min rest
Supplement:
Weighed Pull-Ups - 3x5
Met-Con:
5 Rd AFAP
3 jumping back squats @ 35%
3 KB snatch each arm (2/1.5pd)
9 Clapping Push-ups
12 K2E
1 min rest
20140825
The next 6 weeks are dedicated to Oly Lifts and Power (courtesy of Integral Strength)
Strength:
Snatch - heavy single; then 70% cluseter (5 singles w/30-45 sec rest)
Supplement:
FS - 8x3 @ 75%, 1 min rest
PP - 4x3
Strength:
Snatch - heavy single; then 70% cluseter (5 singles w/30-45 sec rest)
Supplement:
FS - 8x3 @ 75%, 1 min rest
PP - 4x3
20140823
Skill:
Muscle Ups 3 x AMRAP
or 10 min of technique work
Speed:
5 AFAP: 1 power clean & jerk (start at 80% and work up) and 5 max broad jumps
1 min rest between rounds
Congrats - you have completed 6 weeks of Body Composition! Get ready for strength!
Muscle Ups 3 x AMRAP
or 10 min of technique work
Speed:
5 AFAP: 1 power clean & jerk (start at 80% and work up) and 5 max broad jumps
1 min rest between rounds
Congrats - you have completed 6 weeks of Body Composition! Get ready for strength!
20140822
Strength:
Back Squat: 5, 3, 1, 1, 1
Dead Lift: 3, 3, 1, 1, 1
Met-Con:
Deaht by TTB/KBS (1.5/1 pd)
on min 1 perform 1 TTB & 1KBS;
on min 2 perform 2 TTB & 2 KBS
etc. until unable to complete both movements
Then alternate movments each minute until unable to complete
Back Squat: 5, 3, 1, 1, 1
Dead Lift: 3, 3, 1, 1, 1
Met-Con:
Deaht by TTB/KBS (1.5/1 pd)
on min 1 perform 1 TTB & 1KBS;
on min 2 perform 2 TTB & 2 KBS
etc. until unable to complete both movements
Then alternate movments each minute until unable to complete
20140820
Skill:
Ring Pull-Ups 3 x 10
1 min rest between rounds
Met-Con:
For total time:
100 Double Unders - 60 sec rest
75 Double Unders - 45 sec rest
50 Double Unders - 30 sec rest
25 Double Unders
Ring Pull-Ups 3 x 10
1 min rest between rounds
Met-Con:
For total time:
100 Double Unders - 60 sec rest
75 Double Unders - 45 sec rest
50 Double Unders - 30 sec rest
25 Double Unders
20140819
Strength:
Jerk 3, 3, 1, 1, 1
Bent-over bar rows 4x6
Met-Con:
For Time:
100m row, 10 HSPU, 20 Wall Balls (20/14#),
200m run, 20 Wall Balls, 10 HSPU, 100m row
Jerk 3, 3, 1, 1, 1
Bent-over bar rows 4x6
Met-Con:
For Time:
100m row, 10 HSPU, 20 Wall Balls (20/14#),
200m run, 20 Wall Balls, 10 HSPU, 100m row
Thursday, July 31, 2014
20140816
Skill:
Parallette HSPU 3 x AMRAP
Speed:
6 Rd AFAP
1 Poswer Snatch (start @ 80% and work up)
25 Double Unders
30 seconds rest between rounds
Parallette HSPU 3 x AMRAP
Speed:
6 Rd AFAP
1 Poswer Snatch (start @ 80% and work up)
25 Double Unders
30 seconds rest between rounds
20140815
Strength:
Front Squat 5,3,1,1,1
Straight Leg Dead Lift 3,3,1,1,1
Met-con:
4 RFT:
200m run
2 rope Climbs
20 Parallette Pushups
Front Squat 5,3,1,1,1
Straight Leg Dead Lift 3,3,1,1,1
Met-con:
4 RFT:
200m run
2 rope Climbs
20 Parallette Pushups
20140812
Strength:
Righ PushUps 3x aMRAP
Weighted Pullups 5,3,3,1,1
Met-Con:
For Time:
21-18-15-12-9-6-3
KBS (1.5/1 pd)
SDHP (95/65#)
Righ PushUps 3x aMRAP
Weighted Pullups 5,3,3,1,1
Met-Con:
For Time:
21-18-15-12-9-6-3
KBS (1.5/1 pd)
SDHP (95/65#)
20140809
Skill:
Ring Dips 3xAMRAP
Speed:
5 Rd AFAP:
5 Heavy Thrusters
Touch-N-Go Box Jumps (20/24") alternating between two boxes (24/30")
Down and back x3 per round
1 min rest between round
Ring Dips 3xAMRAP
Speed:
5 Rd AFAP:
5 Heavy Thrusters
Touch-N-Go Box Jumps (20/24") alternating between two boxes (24/30")
Down and back x3 per round
1 min rest between round
20140808
Strength:
Back Squats 5,3,3,3,1
Good Mornings 4x5
Met-Con:
For Time:
21-15-9
DB Hang Squat Cleans (45/25#)
Ringh Pushups
Back Squats 5,3,3,3,1
Good Mornings 4x5
Met-Con:
For Time:
21-15-9
DB Hang Squat Cleans (45/25#)
Ringh Pushups
20140805
Strength:
Push Press: 5, 3, 3, 1, 1
Weighted Back Extensions 3x12
Met-Con:
8 min AMRAP
5OHS (95/65#)
5 Burpee Pullups
10 Situps
Friday, July 25, 2014
20140802
Skill:
Strict Muscle Ups 3xAMRAP
or 10 min technique work
Speed:
4 RFT
3 Push Jerks @ 75% of 1RM
50m Shuttle run
1 min rest between rounds
Strict Muscle Ups 3xAMRAP
or 10 min technique work
Speed:
4 RFT
3 Push Jerks @ 75% of 1RM
50m Shuttle run
1 min rest between rounds
20140801
Strength:
Front Squats 5,3,3,3,1
Dead Lift 5,3,3,1
Met-Con:
5 RFT
18 Double Unders
12 Kettle-bell swings (1.5/1 pd)
6 Pull-ups
Front Squats 5,3,3,3,1
Dead Lift 5,3,3,1
Met-Con:
5 RFT
18 Double Unders
12 Kettle-bell swings (1.5/1 pd)
6 Pull-ups
20140730
Skill:
Ring Dips 3x10 (add weight for difficulty)
1 min rest between sets
Met-Con:u
200m run
400m run
800m run
400m run
200m run
rest = time of prior run
Ring Dips 3x10 (add weight for difficulty)
1 min rest between sets
Met-Con:u
200m run
400m run
800m run
400m run
200m run
rest = time of prior run
20140729
Strength:
DB Bench Press 5,5,3,3
Weighted Pull-Ups 4x3
Met-Con:
For Time:
250m row
15-10-5 reps of HSPU & V-ups
250m row
DB Bench Press 5,5,3,3
Weighted Pull-Ups 4x3
Met-Con:
For Time:
250m row
15-10-5 reps of HSPU & V-ups
250m row
20140728
Strength:
3 Position Clean & Jerk (High hang, mid hang, & full) x 4 sets
Snatch Balance 3x3
Skill:
Toes to Rings 3 x 15
3 Position Clean & Jerk (High hang, mid hang, & full) x 4 sets
Snatch Balance 3x3
Skill:
Toes to Rings 3 x 15
20140726
Skill:
Chet to bar pullups 3x10
1 min rest between sets
Speed:
5 RFT
3 Power Cleans @ 75% of 1RM max
100m row
1 min rest between rounds
Chet to bar pullups 3x10
1 min rest between sets
Speed:
5 RFT
3 Power Cleans @ 75% of 1RM max
100m row
1 min rest between rounds
20140725
Strength:
Back Squat 5, 5, 3, 3
Staright Leg Dead Lift 4x3
Met-Con:
4 RFT
10 ground to overhead (45/25# DBs)
15 Knees to Elbows
20 Walking Luncges
30 second rest between rounds
Back Squat 5, 5, 3, 3
Staright Leg Dead Lift 4x3
Met-Con:
4 RFT
10 ground to overhead (45/25# DBs)
15 Knees to Elbows
20 Walking Luncges
30 second rest between rounds
20140723
Skill:
Handstand Walk for distance x 3 attempts
Met-Con:
For Time:
400m Run
75/50 pushups
500m Row
75/50 Situps
400m Run
Handstand Walk for distance x 3 attempts
Met-Con:
For Time:
400m Run
75/50 pushups
500m Row
75/50 Situps
400m Run
20140722
Strength:
Strict Press 5,3,3,3,1
DB Rows 3x8 each arm
Met-Con:
For time
30/20 Pushups
45/30 Air Squats
30/20 Pull-ups
45/30 Sit-ups
30/20 Burpees
45/30 Double Unders
Strict Press 5,3,3,3,1
DB Rows 3x8 each arm
Met-Con:
For time
30/20 Pushups
45/30 Air Squats
30/20 Pull-ups
45/30 Sit-ups
30/20 Burpees
45/30 Double Unders
Wednesday, July 16, 2014
20140719
Skill:
HSPU 3xAMRAP
Speed/Power:
5 RFT
3 Power Snatch @ 75% 1RM
3 Box jumps (max-6")
30 seconds rest between rounds
HSPU 3xAMRAP
Speed/Power:
5 RFT
3 Power Snatch @ 75% 1RM
3 Box jumps (max-6")
30 seconds rest between rounds
20140718
Strength:
Front Squat: 5,5,3,3
Good Mornings 3x6
Met-Con
7 min AMRAP
5 SDHP (95/65#)
10 Burpees
20 Double Unders
Front Squat: 5,5,3,3
Good Mornings 3x6
Met-Con
7 min AMRAP
5 SDHP (95/65#)
10 Burpees
20 Double Unders
20140716
Skill:
Muscle Ups 3xAMRAP
or 10 min technique work
Met-Con:
800m run x 3
rest = time of prior run
Muscle Ups 3xAMRAP
or 10 min technique work
Met-Con:
800m run x 3
rest = time of prior run
20140715
Strength:
Bench Press: 5, 5, 3, 3
Strict Pull-ups 3xAMRAP
Met-Con:
3RFT
20 Walking Lunges with 45/25# plate overhead
15 TTB
10 KBS (1.5/1 pd)
Bench Press: 5, 5, 3, 3
Strict Pull-ups 3xAMRAP
Met-Con:
3RFT
20 Walking Lunges with 45/25# plate overhead
15 TTB
10 KBS (1.5/1 pd)
Sunday, July 13, 2014
20140714
We will be utilizing programming from Integral Strength "Body Composition" for the next 6 weeks.
Strength:
Clean & Jerk 4x3
Overhead Squat 3x5
Skill:
Weighted ring dips 3x5
L-Sit for time
Strength:
Clean & Jerk 4x3
Overhead Squat 3x5
Skill:
Weighted ring dips 3x5
L-Sit for time
20140630-20140713
The next 2 weeks we will be reviewing movements.
ONRAMP
Air Squat, Deadlift, Press
Push Press, Push Jerk
Snatch, Clean
ONRAMP
Air Squat, Deadlift, Press
Push Press, Push Jerk
Snatch, Clean
20140623-20140629
I'm sorry for the delay, spotty internet has kept me from updating. New programming on it's way.
Wednesday, June 18, 2014
20140621
Snatch: Singles up to 85%
Cluster at 80%
WOD:
Power Snatch 2 singles + Max Vertical Jump x 8
Cluster at 80%
WOD:
Power Snatch 2 singles + Max Vertical Jump x 8
20140620
Thruster: Find 1 RM
Clean technique: Halting clean pull + High hang 6x1
WOD: For Time
100 Burpees
Clean technique: Halting clean pull + High hang 6x1
WOD: For Time
100 Burpees
20140618
Snatch Balance: 4x3
Halting Snatch Pull + High Hang Snatch: 6x1
Technique: EROM HSPU
WOD: Any Girl
Angie
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Halting Snatch Pull + High Hang Snatch: 6x1
Technique: EROM HSPU
WOD: Any Girl
Angie
100 pull-ups
100 push-ups
100 sit-ups
100 squats
20140617
Strict Press: 6x1
Good Mornings: 3x8
Strict Pull-ups: 3x AMRAP
Technique: Butterfly Pull-Ups
WOD: 15 minute AMRAP
9 Deadlifts
12 Push-ups
15 Box Jumps
Good Mornings: 3x8
Strict Pull-ups: 3x AMRAP
Technique: Butterfly Pull-Ups
WOD: 15 minute AMRAP
9 Deadlifts
12 Push-ups
15 Box Jumps
20140613
Pause Front Squat: 3x5
Clean technique: Hang from Knee 6x2
WOD: 7min AMRAP
15 ft rope climb x1
15 Hollow rocks
15 HSPU/push ups
Clean technique: Hang from Knee 6x2
WOD: 7min AMRAP
15 ft rope climb x1
15 Hollow rocks
15 HSPU/push ups
20140611
SB 4 x3
Halting Snatch pull + mid-hang snatch 6x1
Technique: EROM HSPU
WOD: Pick a girl (Nancy)
5RFT
400m run
OHS 95#x15
Halting Snatch pull + mid-hang snatch 6x1
Technique: EROM HSPU
WOD: Pick a girl (Nancy)
5RFT
400m run
OHS 95#x15
20140610
Bench Press: 5x3
DL 8x1 EMOM
Weighted Chest to Bar Pullups 3x10
Technique: L Pull-ups
Metcon: Intervals (treadmill/rower)
DL 8x1 EMOM
Weighted Chest to Bar Pullups 3x10
Technique: L Pull-ups
Metcon: Intervals (treadmill/rower)
20140609
Pause Back Squat: 3x5
Clean grip RDLx 4x3
PC: Heavy Single
WOD:
PC 2 Singles + 2 MuscleUps x 8
Clean grip RDLx 4x3
PC: Heavy Single
WOD:
PC 2 Singles + 2 MuscleUps x 8
20140604
DSB: 4x3
Sots Press: 3x5
Halting Snatch Pull & Hang from knee 6x1
Technique: Strict HSPU
WOD: Karen (for time)
150 Wall-Balls
Sots Press: 3x5
Halting Snatch Pull & Hang from knee 6x1
Technique: Strict HSPU
WOD: Karen (for time)
150 Wall-Balls
20140603
Bench Press: 5x5
DL: 8x1 EMOM
Weighted Pullups: 3x12
Technique: Strict Pullups
WOD: Griff (for time)
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
DL: 8x1 EMOM
Weighted Pullups: 3x12
Technique: Strict Pullups
WOD: Griff (for time)
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
20140602
Back Squat: 50% 8x3/min
Halting Clean Pulls: 4x2
PC: Work up to a heavy single
WOD:
PC cluster x 5
Halting Clean Pulls: 4x2
PC: Work up to a heavy single
WOD:
PC cluster x 5
Monday, June 16, 2014
Apologies
My apologies for not posting for the past couple of weeks, it's been a little hectic here. I hope to get us back on track shortly. ~LP
Friday, May 30, 2014
20140530
Snatch Balance: 4x1
Snatch Technique: Hang Snatch 6x1
Technique: Handstand Walk
WOD: Pick a Girl
Snatch Technique: Hang Snatch 6x1
Technique: Handstand Walk
WOD: Pick a Girl
20140528
Front Squat: Find 1 RM
Clean technique: Hang Clean 6x1
WOD: Nasty Girls
3RFT - 50 squats, 7 Muscle Ups, 10 Hang Cleans
Clean technique: Hang Clean 6x1
WOD: Nasty Girls
3RFT - 50 squats, 7 Muscle Ups, 10 Hang Cleans
20140527
Bench Press: AMRAP Body Wt
Back Extensions: 3x8
Muscle-ups (or pullups/dips): 3x AMRAP
Technique: MU transition into Ring Hand Stands
Time Trial: 500m Row
Back Extensions: 3x8
Muscle-ups (or pullups/dips): 3x AMRAP
Technique: MU transition into Ring Hand Stands
Time Trial: 500m Row
Monday, May 26, 2014
20140526
As you embark upon this Memorial Day filled with family, friends, and BBQs. Pause to remember those that gave the ultimate sacrifice.
WOD: Team Murph (max 2 member team)
With a weighted 20# vest
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run
Never Forget
WOD: Team Murph (max 2 member team)
With a weighted 20# vest
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run
Never Forget
Wednesday, May 21, 2014
20140523
DSB: 4x1
Snatch tech: Halting, snatch pull, + high hang 6x1
Technique: Headstand to Handstand transitions
WOD: Any Girl
Snatch tech: Halting, snatch pull, + high hang 6x1
Technique: Headstand to Handstand transitions
WOD: Any Girl
20140516
Snatch Balance: 4x3
Snatch Technique: Hang from knees 6x2
Technique:
Hand Stand Holds
WOD: Pick a Girl
9-7-5
Snatch/ Muscle Ups
Snatch Technique: Hang from knees 6x2
Technique:
Hand Stand Holds
WOD: Pick a Girl
9-7-5
Snatch/ Muscle Ups
20140514
Front Squat: 5x3
Clean Technique: halting Clean pull + mid-hang 6x2
WOD: 3RFT
250 m. Row
Pullups
Rope Climb
Hand Stand Hold 30 sec.
Clean Technique: halting Clean pull + mid-hang 6x2
WOD: 3RFT
250 m. Row
Pullups
Rope Climb
Hand Stand Hold 30 sec.
20140513
Bench Press: 5x5
Good Mornings: 3x8
Weighted C2B Pull-ups: 3 sets
Technique: Strict Muscle Ups
Pullups/Dips
WOD: 15 min time domain
Good Mornings: 3x8
Weighted C2B Pull-ups: 3 sets
Technique: Strict Muscle Ups
Pullups/Dips
WOD: 15 min time domain
20140512
Back Squat: 5x3
Snatch Grip RDLs: 4x3
PS: Work up to a heavy single
WOD:
PS: 2 singles (85%) + 4 bent rows EMOM x 8 min
Snatch Grip RDLs: 4x3
PS: Work up to a heavy single
WOD:
PS: 2 singles (85%) + 4 bent rows EMOM x 8 min
20140510
C&J: Heavy Single
C&J: 3-5 singles at 80-85%
Clean DL: 4x2
WOD:
PC: 2 singles (85%) + 2 Muscle ups EMOM x 8min
C&J: 3-5 singles at 80-85%
Clean DL: 4x2
WOD:
PC: 2 singles (85%) + 2 Muscle ups EMOM x 8min
20140509
DSB: 4x3
Snatch technique: Hang 2" off ground 6x2
Technique: Handstand Work
Walking/Holds
WOD: Any Girl
Snatch technique: Hang 2" off ground 6x2
Technique: Handstand Work
Walking/Holds
WOD: Any Girl
20140507
Front Squat: 5x5
Halting Clean Pull + hang from knee: 6x1
Gymnastics WOD
Pushups/Pullups/Muscle Ups
Halting Clean Pull + hang from knee: 6x1
Gymnastics WOD
Pushups/Pullups/Muscle Ups
20140506
Push Press: 4x3
DL: 50% 10x2
Weighted Pull-UPs: 3x10
Technique: Muscle Ups
WOD: 20 min time domain
DL: 50% 10x2
Weighted Pull-UPs: 3x10
Technique: Muscle Ups
WOD: 20 min time domain
20140505
Back Squat: 5x5
Halting Snatch Pull: 4x2
Power Snatch (PS): Work up to a Heavy Single
WOD:
PS Clusters x5
Halting Snatch Pull: 4x2
Power Snatch (PS): Work up to a Heavy Single
WOD:
PS Clusters x5
20140502
1 & 1/4 Front Squat: 4x2
Clean Technique: Halting
Clean 6x1 (Heavy)
Gymnastics WOD: 3-7 min
Clean Technique: Halting
Clean 6x1 (Heavy)
Gymnastics WOD: 3-7 min
Thursday, May 1, 2014
Tuesday, April 29, 2014
20140429
Bench 1 RM
Deadlift 1 RM
Weighted Pullups 1 RM
Today was filled with PRs- great job everyone!
Deadlift 1 RM
Weighted Pullups 1 RM
Today was filled with PRs- great job everyone!
Sunday, April 27, 2014
20140428
Low Back Squat: 5x2
Clean Pulls: 4x1
Power Clean: work up to a heavy single
WOD:
PC at 85%
8x2 EOM
Clean Pulls: 4x1
Power Clean: work up to a heavy single
WOD:
PC at 85%
8x2 EOM
20140427
Rest Day
Mega Ab Workout
5-1-5 Perfect Pushups
3 sets of 10 elevated Pushups
3 Rounds of:
10 Situps
10 Reverse Situps
15 Heel Touches
10 Leg Lifts
Planks w/30 seconds rest between each:
45 sec. Front x 2
45 sec. Right/Left x1
Mega Ab Workout
5-1-5 Perfect Pushups
3 sets of 10 elevated Pushups
3 Rounds of:
10 Situps
10 Reverse Situps
15 Heel Touches
10 Leg Lifts
Planks w/30 seconds rest between each:
45 sec. Front x 2
45 sec. Right/Left x1
20140426
Snatch - singles up to 85%
Snatch - 3-5 singles w/30 sec rest
WOD: 5 RFT
3 Power Snatch (80%)
200m. Row or 20 Box Jumps or 400m Run
Snatch - 3-5 singles w/30 sec rest
WOD: 5 RFT
3 Power Snatch (80%)
200m. Row or 20 Box Jumps or 400m Run
Friday, April 25, 2014
Wednesday, April 23, 2014
20140423
Snatch Balance 4x3
Snatch technique - Halting @ each position
Snatch 6x1
"Girl WOD" - Angie
We did a team WOD (4 females ) vs. 1 male (poor Stolzoff) - it was a tie!
Snatch technique - Halting @ each position
Snatch 6x1
"Girl WOD" - Angie
We did a team WOD (4 females ) vs. 1 male (poor Stolzoff) - it was a tie!
20140422
Strict Press 6x1
Strict Pullups 3
WOD: AMRAP 5 min
8/8/8
KB swings/Pullups/Box Jumps
Rest 2 min
5 Ring Dips
50 Double Unders
Rest 2min
150m Row
10 Pushups
10 Burpees
Strict Pullups 3
WOD: AMRAP 5 min
8/8/8
KB swings/Pullups/Box Jumps
Rest 2 min
5 Ring Dips
50 Double Unders
Rest 2min
150m Row
10 Pushups
10 Burpees
20140421
Low Bar Back Squat - 8x3
Good Mornings 3x5
Romanian DL 4 x3
WOD: 5 RFT
Power Cleans @ 80% x 3
Gym Movement (Dips, PU, etc) x 3
Good Mornings 3x5
Romanian DL 4 x3
WOD: 5 RFT
Power Cleans @ 80% x 3
Gym Movement (Dips, PU, etc) x 3
Sunday, April 20, 2014
Wednesday, April 16, 2014
20140416
Snatch - Heavy Double
Skill - OH Snatch
WOD: Annie (for time)
50-40-30-20-10
Double Under/Sit-Up
Skill - OH Snatch
WOD: Annie (for time)
50-40-30-20-10
Double Under/Sit-Up
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