warm up: speed hurdles
Strength: Push press 5-4-3-2-1(CLIMB)
*10 Push ups after each set*
wod: 30-20-10-20-30
KBS(55.35)
SIT UPS
September 30, 2013
September 26, 2013
9/27/13
warm up: dynamic
strength: 3 sets: a1. 10 "T's"
a2. 10 "Thumbs"
wod: 3 rounds:
9 deadlift (225/135)
9 burpees over bar
6 kbs (75/55)
6 pull ups
3 toes to bar
3 wall walks
strength: 3 sets: a1. 10 "T's"
a2. 10 "Thumbs"
wod: 3 rounds:
9 deadlift (225/135)
9 burpees over bar
6 kbs (75/55)
6 pull ups
3 toes to bar
3 wall walks
September 25, 2013
9/26/13
warm up: dynamic
strength: back squat 4x7(across)
wod: "griff"
2 rounds
run 800m
run 400m backwards
strength: back squat 4x7(across)
wod: "griff"
2 rounds
run 800m
run 400m backwards
September 23, 2013
9/24/13
warm up: dynamic
Strength: 5x5 barbell row(Climb)
wod: 15-10-5
hang cleans (135/95)
*run 200m between each set*
Strength: 5x5 barbell row(Climb)
wod: 15-10-5
hang cleans (135/95)
*run 200m between each set*
September 19, 2013
September 18, 2013
9/19/13
warm up: dynamic+hip mobility)
strenth: Hang squat clean 5X3 (climb, heavy)
wod: For Time:
Run 400m
then,
4 rounds
10 goblet squats (55/35)
10 1 arm kb snatch(alternate arms)
10 goblet lunges
then,
SPRINT 200m
strenth: Hang squat clean 5X3 (climb, heavy)
wod: For Time:
Run 400m
then,
4 rounds
10 goblet squats (55/35)
10 1 arm kb snatch(alternate arms)
10 goblet lunges
then,
SPRINT 200m
September 15, 2013
9/16/13
warm up: dynamic
Strength:
a1. 4x3 Overhead squat (climb)
a2. 12 min emom:
even: 5 handstand push ups
odd: 8-10 pull ups
wod: 10 min amrap
10 toes to bar
8 hand release push ups
6 kbs (75/55)
Strength:
a1. 4x3 Overhead squat (climb)
a2. 12 min emom:
even: 5 handstand push ups
odd: 8-10 pull ups
wod: 10 min amrap
10 toes to bar
8 hand release push ups
6 kbs (75/55)
September 12, 2013
9/13/13
warm up: dynamic
strength: front squat 5x3, (climb in weight each set)
**after each set of squat, perform 3 HIGH BOX JUMPS
WOD: for time:
run 400m
30 knees-2-elbows
20 shoulder-2-over head(95/65)
10 overhead lunges (95/65)
run 400m
strength: front squat 5x3, (climb in weight each set)
**after each set of squat, perform 3 HIGH BOX JUMPS
WOD: for time:
run 400m
30 knees-2-elbows
20 shoulder-2-over head(95/65)
10 overhead lunges (95/65)
run 400m
September 10, 2013
9/11/13
warm up: dynamic
Skill: 12 min emom:
even: 5 hspu
odd: 20 double unders (2:1 scale)
wod: 3 rounds:
30 kbs (55/35)
20 box jumps (24.20)
10 sit ups
Skill: 12 min emom:
even: 5 hspu
odd: 20 double unders (2:1 scale)
wod: 3 rounds:
30 kbs (55/35)
20 box jumps (24.20)
10 sit ups
September 8, 2013
9/9/13
warm up: dynamic
conditioning: 4 x 40yd sprints@100%
(30 sec rest between)
strength: Back squat:
55%x10
65%x10
75 %x5
85%x5
95%x1-3
wod: 12min amrap:
30 double unders
10 power snatch (95/65)
conditioning: 4 x 40yd sprints@100%
(30 sec rest between)
strength: Back squat:
55%x10
65%x10
75 %x5
85%x5
95%x1-3
wod: 12min amrap:
30 double unders
10 power snatch (95/65)
September 5, 2013
9/6/13
warm up: speed ladder
Strength: 5x3 thruster (climb)
wod; FRAN
21-15-9
THRUSTERS (95/65)
PULL UPS
Strength: 5x3 thruster (climb)
wod; FRAN
21-15-9
THRUSTERS (95/65)
PULL UPS
September 4, 2013
9/5/13
warm up: dynamic
skill: 12min EMOM
even: 15 unbroken wall balls
odd: 30 double unders (3:1 singles)
wod: for time:
50 burpees
100 over head walking lunges(45/25)
*each time the weight drops from over head perform 5 knees to elbows*
skill: 12min EMOM
even: 15 unbroken wall balls
odd: 30 double unders (3:1 singles)
wod: for time:
50 burpees
100 over head walking lunges(45/25)
*each time the weight drops from over head perform 5 knees to elbows*
September 3, 2013
9/4/13
warm up: speed hurdles
strength: push press 40%,50%,60%x10
70%, 80%, 90%5
wod: 21-15-9
ring dips(scaled: hand release push ups)
box jumps (24/20)
strength: push press 40%,50%,60%x10
70%, 80%, 90%5
wod: 21-15-9
ring dips(scaled: hand release push ups)
box jumps (24/20)
September 2, 2013
9/3/13
warm up: dynamic
Strength: Front squat:
40%, 50%, 60%x10
70%, 80%, 90%x5
wod: "Quadilla"
Run 200m
4 front squats(135/85)
run 400m
8 front squats
run 200m
12 front squats
**all from the ground**
Strength: Front squat:
40%, 50%, 60%x10
70%, 80%, 90%x5
wod: "Quadilla"
Run 200m
4 front squats(135/85)
run 400m
8 front squats
run 200m
12 front squats
**all from the ground**
Subscribe to:
Posts (Atom)