11/13/14

WOD

Dynamic Mobility / WarmUp

Focus On Shoulder Mobility

4 Minutes of Max Effort Jump Rope – Focus on keeping your shoulders back and wrists loose!

Strength

10 Minute EMOM

1 High Hang Snatch Pull + High Hang Power Snatch+ High Hang Snatch GET UNDER THE BAR!! Work to comfortable weight – This is about technique!

Conditioning (WOD)

10 Minute AMRAP

(Opens Workout 14.1)

30 Double Unders

15 Power Snatches (75/55)

 

11/12/14

WOD

Dynamic Mobility
400 M Run Warm Up

Strength 5×5 Continued …
Back Squat
Barbell Row
5 Sets of Max Effort Push Ups, Count Total Reps

WOD: 15 Minute AMRAP

5 Burpees
10 Box Jumps
15 Wall Balls

Count Rounds!

11/10/14

WOD

Dynamic Mobility / Warm Up

400 M Run!

Strength

5×5 Program continued
Back Squat
Strict Press
DeadLift (1×5)

Add 5 pounds from previous weeks progress (See spreadsheet when you walk in!)

WOD:

Conditioning: For time: (95/65)
-20 Thrusters
-20 Hang Power Clean
-20 Push Press
-20 OHS
-20 Front Squat
*Every minute, on the minute complete 5 Burpees

11/7/14

WOD

Dynamic Mobility / Warm Up

400 M Run

Strength

5×5 Continues

Back Squat
Barbell Row
Push Ups

WOD “Helen” 3 Rounds For Time

400 M Run
21 KBS 53/35
12 Pull Ups

11/6/14

WOD

Dynamic Mobility / Warm Up

Farmers Carry 400 M
4x100M M Sprints

Strength

10 Minute EMOM Work to Heavy
High Hand Squat Cleans – Work on pulling yourself UNDER the bar.
3x3x3x3x2x2x2x1x1x1

WOD:
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Squat Clenas, (135lbs/95lbs)
7 Knees to elbows
7 Thrusters (135lbs/95lbs)
7 Burpees
7 Kettlebell swings, (53/35)
7 Pull-ups

11/5/14

WOD

Dynamic Mobility Warm Up

400 M Run

Strength

5×5 Continued…
Back Squat
Strict Press
DeadLift

WOD: Chipper

50 WallBalls (20/14)
40 Push ups
30 Box Dips
20 Hang Cleans (95/65)
10 Burpees
20 Push Press (95/65)
30 KB Swings (53/35)
40 Box Jumps (24/20)
50 WallBalls (20/14)

11/4/14

WOD

Dynamic Mobility. Warm Up
200 M Pinch Grip
400 M Run

Strength:

10 Minute EMOM
2x High Hang Snatches – Work On Pulling Yourself Under The Bar

WOD: 5 Rounds For Time “Nancy”
15 Overhead Squats 95/65
400M Run

11/3/14

WOD

Dynamic Mobility/Warm Up
400 M Run

Strength 5×5 Continued…

Add 5 lbs to previous weeks lifts.

Squat
Barbell Row
Bench Press / Max Effort Push Ups

WOD:

21-15-9
Burpee Box Jumps
Clean And Jerks 95/65
Goblet Squats 35/26