12/9/14

WOD

Dynamic Mobility Warm Up

3 Sets Dont Drop the KB
10 KBS (American)
10 Goblet Squats
10 KB Thrusters

Strength:

7 Minute EMOM
High Hang Clean + Low Hang Clean + Jerk Work To Heavy

Skill:
T2B

WOD: 3 Rounds For Time (15 Minute CAP)
21 Burpees
15 T2B
9 Deadlifts (225/155)

12/8/14 (Deload Week)

WOD

Dynamic Mobility / Warm Up

400 M Run or 500 Meter Row

No rest – Go into

Max Effort Plank

Srength – 5×5 @ Medium Load (60% of 1 RM) Overhead Squats

From the ground

WOD: 4 Rounds for Time

  • 10 Handstand Push-ups
  • 20 Straight Leg Sit-ups
  • 30 Jumping Squats

 

12/5/14

WOD

Dynamic Mobility / Warm Up

500M Run or ROW

Strength

1 RM Deadlift
1x1x1x1x1x1x1x1

WOD: 17 Minute CAP
21-18-15-12-9-6-3

Thrusters (95/65)
Burpee Over The Bar

12/4/14

WOD

Dyanmic Mobility / Warmup
400M Run
or 500 M row

“Bring Sally Up”
45/15

Skill:

MAX Effort Box Jump

WOD: 11 Minute AMRAP

11 HRPU
11 Back Squats (95/65)

12/3/14

WOD

Dynamic Mobility / Warm Up

400 M Run
or 500 M Row

Strength:

1RM Strict Press

WOD: Chipper

100 Push Ups
90 KBS 53/35)
80 Sit Ups
70 Air Squats
60 Wall Balls
50 Box Jumps
40 Sit Leg Raise and Reach
30 SDHP 53/35
20 KB Snatches
10 Goblet Squats

12/2/14

WOD

Dynamic Mobility / Warm Up

Run 400 or Row 500

Strength

Snatch
1x1x1x1x1x1x1x1x1x1x1x1

WOD: 12 Minute AMRAP
1.2.3.4.5.6.7.8…..

Power Snatch
Burpee Over the Bar

12/1/14

WOD

Dynamic Mobility / Warm Up
400M Run
or
500M Row

Strength: 1 Rep MAX Week following the rep scheme:
5-3-3-1-1-1 Working up in weight each time 1 minute in between sets minimum

Back Squat
Strict Press

WOD:
3 Rounds for time of:
10 Clean and Jerks 155#/95#
20 Pull-ups
50 Sit-ups
400M Run

11/26/14

WOD

Dynamic Mobility / Warm Up

400 M Run

or 500 M Row

Strength

5×5

Back Squat

Barbell Row

Push Ups

WOD:

50 Thrusters (95/65)

40 Pull Ups

30 KB Swings (53/35)

20 T2b

10 Handstand Push Ups