Aug
29
6:24 PM18:24

WOD 082916

15m – Dynamics

10m – Movement Prep & Explanation of Strength Work

25m – Complete the following in supersets

  • 10-7-5 Back Squats
  • 10-7-5 Push Press (from the floor)

*Goal is to add 2-10lbs from last week, both movements, every set!

Mobility – Puppy Dog, Pigeon, Straddle.

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Aug
26
7:24 PM19:24

WOD 082616

15m – Dynamics

10m – Movement Prep & Explanation of Strength Work

25m – Complete the following in supersets

  • 10-7-5 Back Squats
  • 10-7-5 Push Press (from the floor)

*Goal is to add 2-10lbs from last week, both movements, every set!

Mobility – Puppy Dog, Pigeon, Straddle.

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Aug
23
7:24 PM19:24

WOD 082316

15m – Dynamics

10m – Movement Prep

MetCon - In teams of 3, complete a 5,000m Row, switching every 300m:

P1 – Must hold a plank (elbows or hands) – if they come down, the other 2 stations MUST STOP WORKING

P2 – Accumulate box jumps 24”/20”

*Score is 5k time, and total box jumps. Yes, I am aware that one person will row 200m to finish the workout J

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Aug
22
7:24 PM19:24

WOD 082216

15m – Dynamics

15m – Snatch Mechanics

On a running clock:

0-12m: Establish a 2RM Snatch (must be touch & go)

 12-13m – weight change

13-20m: 7m amrap of…

5 OHS @ 65-70% of 2RM

10 Bar Over Burpees

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Aug
17
7:24 PM19:24

WOD 081716

15m – Dynamics

10m – Movement Prep & Explanation of Strength Work

25m – Complete the following in supersets

  • 10-7-5 Back Squats
  • 10-7-5 Push Press (from the floor)

*Goal is to add 2-10lbs from last week, both movements, every set!

Mobility – Puppy Dog, Pigeon, Straddle.

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Aug
16
7:24 PM19:24

WOD 081616

15m – Dynamics

10m – Rope Climb Technique Work

10m – KB Snatch Technique

Intervals – 4 rounds of 3m on/1m off (16m clock):

0-1: Burpees

1-2: Alternating KB Snatch

2-3: Rope Climbs

3-4: Rest

*For a rope climb to count, the athlete must be down on the floor at the sound of the buzzer. Tell athletes to be courteous of those moving to the ropes after them! Start in waves today so that athletes all complete the workout in the same order. 

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Aug
15
1:26 PM13:26

WOD 081516

15m – Dynamics

10m – HSPU Kipping

5m – TTB Kipping Drills

5RFT:

10 HSPU at 7”/4” (2x45s for guys, 2x25 for ladies)

11 Front Squats @ ~50% of 1RM Clean

12 TTB

*15m time cap

Scaling today for the HSPU will be standard pushups, add load if possible!

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Aug
13
1:13 PM13:13

WOD 081316

15m – Dynamics

10m – Snatch Mechanics

Ascending, every 90s for 9m (7 sets, one at the buzzer):

  • 2x Snatch Power Shrug
  • Hip Full Snatch
  • Hang Full Snatch

MetCon - 7m amrap:

5 Hang Full Snatch @ 70-75% of Complex Weight

50 Dubs

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Aug
12
1:26 PM13:26

WOD 081216

15m – Dynamics

15m – Muscle Up Drills

FT:

50-40-30-20-10 WBS

10-8-6-4-2 Muscle Ups (scaled 1:1 STRICT Pull Ups!)

*18m time cap

We scaled the workout earlier in the week with kipping pull ups or jumping pull ups, so we are going to use a strict stimulus today. CTB, Pull Ups, Ring Rows, Negatives – I’m okay with any strict pulling movement!

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Aug
10
1:26 PM13:26

WOD 081016

15m – Dynamics

15m – Movement Prep

5 Rounds of 3m work, 1m rest (20m clock):

400m Run

*Max Reps remaining time, exercise varies each round (see below)

R1 – Bar Facing Burpees

R2 – Power Cleans 135/95

R3 – Bar Facing Burpees

R4 – Deadlifts 185/125

R5 – Bar Facing Burpees

Mobility – Seated Straddle, Twisted Cross.

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Aug
9
1:26 PM13:26

WOD 080916

15m – Dynamics

10m – Movement Prep & Explanation of Strength Work

25m – Complete the following in supersets

  • 10-7-5 Back Squats
  • 10-7-5 Push Press (from the floor)

Mobility – Puppy Dog, Pigeon, Straddle.

The day that this strength work occurs each week will change, but it will remain the same format. Linear progression – goal is to add weight (2-10lbs) each week!

Biggest thing to remind athletes – this is a 6 week progression, meaning 5 weeks of increases! They need to start at weights they are confident they can add weight to each week for the next 5 weeks – EVERY SET OF BOTH MOVEMENTS!

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Aug
8
1:26 PM13:26

WOD 080816

10m – Dynamics

5 Rounds 1m on/1m off:

  • Plank Hold – Hands (add load if possible)

10-15m of Kipping Drills & P. Snatch Review

MetCon – FT:

3-6-9-12 Power Snatch 115/75

9-15-21-27 CTB

*12m time cap

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Aug
6
1:26 PM13:26

WOD 080616

10m – Dynamics

5 Rounds 1m on/1m off:

  • Plank Hold – Hands (add load if possible)

10-15m of Kipping Drills & P. Snatch Review

MetCon – FT:

3-6-9-12 Power Snatch 115/75

9-15-21-27 CTB

*12m time cap

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Aug
3
1:26 PM13:26

WOD 080316

15m – Dynamics

10m – OHS Review

MetCon – 5RFT:

400m Run

15 OHS 95/65

*18m time cap

Led Mobility – Twisted Cross & Pigeon Pose

*If you have done a sub 12:00 Nancy, you will do Chunky Nancy at 115/75.

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Aug
2
1:26 PM13:26

WOD 080216

15m – Dynamics

15m – Kipping HSPU Clinic

MetCon – “Diane”

21-15-9

Deadlifts 225/155

HSPU

*10m time cap

**If you have completed Diane under 3:00, you will complete Chunky Diane – 275 and 5” deficit HSPU. Or, you may do Strict Diane.

Led Mobility – Seal Pose & Seated Straddle

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Aug
1
1:26 PM13:26

WOD 080116

15m – Dynamics

10m – Kipping Clinic

MetCon – “Fran”

21-15-9

Thrusters 95/65

Pull Ups

*10m time cap

**If you have completed Fran in under 3:00, you will do Chunky Fran – 135/95 and CTB Pull Ups

Led Mobility – Puppy Dog Pose & Couch Stretch

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