8/29/13

warm up: dynamic

strength: front squat: 35%x10
                                45%x10
                               55%x10
                               65%x5
                               75%x5
                              85%x5-7
wod: 5 min amrap x2
      (*rest 2 min between)
        7 wall ball
       5 power clean (135.95)
       3 push jerks

8/26/13

warm up: dynamic

Strength: Back squat
             35%x10
             45%x10
             55%x10
             65%x5
             75%x5
             85%x5+

wod: for time:
        run 800m
       4 rounds:
        7 DEADLIFT (275/155)
        8 WEIGHTED STEP UPS (24"/20") (35#/20#)
        9 RING DIPS

8/23/13

warm up: speed ladder

Strength: 5x3 snatch grip deadlift

wod: 8 min amrap:
         5 ring dips
         5 burpees
          run 200m
       
       

8/22/13

warm up: speed ladder

strength: 10 min emom:
           even: 10 ghd sit ups
            odd: 10 ring push ups

WOD: For time:
          "LAUREN"
           3 rounds:
           8 hspu
           8 pull ups
           84 double unders
           29 box jumps (30/24)
           29 wall balls
         
         
         
         
         
     
       

8/21/13

warm up: dynamic

Strength: Snatch balance 5x5
    **light technique work, pause 3sec in the bottom each rep**

wod: 21-15-9
         kb sdhp (55/35)
         kbs (55/35)
**cash out: row 1000m--- not included in wod time**

8/20/13

warm up: dynamic

Strength: Clean complex:
              2 power clean+2 jerks
  **work to a heavy set in 12 minutes**

wod: for time:
        run 400m
       50  hang squat clean thrusters (95/65)
       run 400m
**7 burpees each time you drop the dumbbells**

8/19/13

warm up: 4x500m row *1 min rest between

strength: 15 min to find a 3rm back squat

wod: 5 rounds:
        50 double unders
        20 knees-2-elbows
        10 hand release push ups

8/15/13

warm up: dynamic

strength: 5 sets of 3 position snatch with just the bar
          (high hang, mid hang, low hang)

wod: fot time:
  ** buy in 50 wall balls**
        9-6-3
        thrusters (135/95)
        handstand push ups
**cash out: 50 walking lunges**

8/14/13

warm up: dynamic

skill: 10 min emom:
        even: amrap double unders
         odd: 6 burpees

wod: 10 min amrap:
         10 kbs (55/35)
         10 box jumps (24/20)
         run 200m

8/14/13

warm up: dynamic 

15mins of GOAL WORK

wod: "tabata somethin else"

complete 32 intervals of 20 seconds of work, followed by 10 secs of rest where the 1st 8 intervals are pull ups, the 2nd 8 intervals are push ups, the 3rd 8 intervals are sit ups, and finally the last 8 are squats. there is no rest between exercises

 

8/13/13

warm up: speed ladder

strength: 12 mins to find a 1rm hang squat clean

wod: 5 rounds: (w/ 60% of the 1rm hang clean you just got)
        3 deadlifts
        3 hang squat cleans
        3 front squats
        3 jerks
*rest 3 mins between each round*

8/12/13

warm up: dynamic

Strength: 7x1 back squat @90%

wod: for time:
        run 800m
   21-18-15-12-9-6-3
    goblet lunge (55/35)
   1 arm kb clean&jerk (55/35)
      run 800m

8/9/13

warm up: dynamic

Strength: clean complex:
             10 min EMOM
            1 deadlift+1 hang clean squat clean+1 jerk
            @ 70%

wod: for time:
       med ball run 200m w/ medicine ball (20/14)
        4 med ball turkish get ups(2 per arms)
          21 med ball thrusters
      med ball run 200m
        4 med ball turkish get ups(2 per arm)
        15 med ball thrusters
     med ball run 200m
       4 med ball  turkish get ups (2 per arm)
        9 med ball thrusters

8/8/13

warm up: dynamic

Strength: Shoulder Press: work up to a heavy single in 10 mins.

GOAL WORK: 15 mins to work on reaching goal you wrote on the

WOD: 5 min. amrap
             12 wall balls (20/14)
             6 burpees

8/7/13

warm up: dynamic

skill: 3 rounds (not for time)
        a1. 30 sec L-sit
        a2. 1 min max effort double unders
wod:
     **buy in: 200m kb farmer carry (55/35)
          50-40-30-20-10
            double unders
            sit ups
        ** cash out 200m kb farmer carry

8/6/13

warm up: speed ladder

 Strength: Deadlift 7x1 @ 85%

wod: for time:
         21 kbs (55/35)
         21 box jumps (24/20)
         run 200m
         15 kbs
         15 box jumps
          run 200m
         9 kbs
         9 box jumps
       
       

8/4/13

warm up: dynamic

strength: Back squat
               2x5 75%
               2x3 80%
               3x1 95%

wod: 3 rounds:
         50 squats
         14 pull ups
         10 hang power cleans (135/95)

8/2/13

warm up: dynamic

Skill: accumulate 90sec L-sit

wod: 3 rounds:
         15 wall balls (20/14)
         15 toes-2-bar (scaled: ghd sit ups)