Shoulder mobility
Overhead squat: 2-2-2-2-2-2-2
The focus is on mechanics. Demonstrate coaching points for lift. Have two coaches per lifter and have each coach look for a different coaching point. Only increase load when points are met.
Four rounds for time of:
10 Power cleans (135/95/65)
10 Burpees
Tuesday, July 31, 2012
Monday, July 30, 2012
Tuesday's WOD
Sled pulls: 3 x 50m each set at 60% of 1-rep max for back squat.
As many rounds as possible in 30 minutes of:
3 Weighted Pull-ups (45/35/25)
5 Strict Pull-ups
7 Kipping pull-ups
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.
Place stall mats under the pull-up rig for dropping dumbbells.
Coming off the bar or going to ground constitutes termination of a set.
Keep track of rounds and sets (each round might take a few sets.)
As many rounds as possible in 30 minutes of:
3 Weighted Pull-ups (45/35/25)
5 Strict Pull-ups
7 Kipping pull-ups
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.
Place stall mats under the pull-up rig for dropping dumbbells.
Coming off the bar or going to ground constitutes termination of a set.
Keep track of rounds and sets (each round might take a few sets.)
Sunday, July 29, 2012
Monday's WOD
Kipping pull-up clinic. Work on 5 sets of 5 kipping pull-ups.
GHD: 3x10,15, or, 20
Using a ring set precisely 12" above your maximum reach, complete 4 rounds for time of:
30 Jump and touch, alternating arms
20 Deadlifts (185/125/95)
10 Handstand push-ups
GHD: 3x10,15, or, 20
Using a ring set precisely 12" above your maximum reach, complete 4 rounds for time of:
30 Jump and touch, alternating arms
20 Deadlifts (185/125/95)
10 Handstand push-ups
Thursday, July 26, 2012
Friday's WOD
3 rounds for quality (after WOD):
5 Dumbbell Planche Throughs
Hold Planche in Tuck Position for 15 seconds
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
Thrusters
Pull-ups
5 Dumbbell Planche Throughs
Hold Planche in Tuck Position for 15 seconds
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
Thrusters
Pull-ups
Wednesday, July 25, 2012
Thursday's WOD
"2 minute Fran"
Modify "Fran" in any way to do it in 2 minutes. For example, I did it with 22# thrusters and jumping pull-ups in 2:03.
Front squat 2-2-2-2-2-2 reps
Modify "Fran" in any way to do it in 2 minutes. For example, I did it with 22# thrusters and jumping pull-ups in 2:03.
Front squat 2-2-2-2-2-2 reps
Tuesday, July 24, 2012
Wednesday's WOD
For time:
90 Sit-ups
30 Deadlifts (225/155/105)
30 Double-unders
30 Overhead squats (95/65/45)
30 Pull-ups
90 Sit-ups
30 Deadlifts (225/155/105)
30 Double-unders
30 Overhead squats (95/65/45)
30 Pull-ups
Monday, July 23, 2012
Tuesday's WOD
Overhead squat 3x5 (3 work sets of 5)
"Isabel"
For time:
30 Snatch (any method)(135/95/65)
Use 95 pounds, 65 pounds or broomstick as needed.
"Isabel"
For time:
30 Snatch (any method)(135/95/65)
Use 95 pounds, 65 pounds or broomstick as needed.
Sunday, July 22, 2012
Monday's WOD
Ring dips: 3 sets of max reps (after WOD)
"Elizabeth"
21-15-9 reps of:
Clean (any method)(135/95/65)
Ring dips
"Elizabeth"
21-15-9 reps of:
Clean (any method)(135/95/65)
Ring dips
Friday, July 20, 2012
Saturday's WOD
In heats of 6, with a 95/65/45# bar.
For time:
10 Overhead squats
10 Box jump overs
10 Thrusters
10 Power cleans
10 Toes to bar
10 Burpee muscle-ups (or 15 Burpee muscle-up progressions)
10 Toes to bar
10 Power cleans
10 Thrusters
10 Box jump overs
10 Overhead squats
Group mobility work: Hips and shoulders
For time:
10 Overhead squats
10 Box jump overs
10 Thrusters
10 Power cleans
10 Toes to bar
10 Burpee muscle-ups (or 15 Burpee muscle-up progressions)
10 Toes to bar
10 Power cleans
10 Thrusters
10 Box jump overs
10 Overhead squats
Group mobility work: Hips and shoulders
Thursday, July 19, 2012
Friday's WOD
"Lazy Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift
Bench press
Clean
Load one bar to 1/2 body weight and crush through the WOD with one bar. Be sure to have a spotter ready for the bench press.
12 minute time cap. Add one second for each rep left undone.
For time:
5 Front squats (185/125)
20 Double unders
4 Front squats
15 Double unders
3 Front squats
10 Double unders
2 Front squats
5 Double unders
1 Front squat
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift
Bench press
Clean
Load one bar to 1/2 body weight and crush through the WOD with one bar. Be sure to have a spotter ready for the bench press.
12 minute time cap. Add one second for each rep left undone.
For time:
5 Front squats (185/125)
20 Double unders
4 Front squats
15 Double unders
3 Front squats
10 Double unders
2 Front squats
5 Double unders
1 Front squat
Wednesday, July 18, 2012
Thursday's WOD
Clean technique review: Medball cleans then bar cleans with no weight. Look for and correct pulling arms/elbows too early.
For time:
10 Clean & jerks (165/110)
40 Doubles unders
7 Rope climbs, 15'
40 Double unders
2 Clean & jerks
For time:
10 Clean & jerks (165/110)
40 Doubles unders
7 Rope climbs, 15'
40 Double unders
2 Clean & jerks
Wednesday's WOD
Bar muscle-ups or muscle-up progressions.
Three rounds for time of:
8 Split snatch, alternating legs (75/50)
7 Muscle-ups
400m Run
Three rounds for time of:
8 Split snatch, alternating legs (75/50)
7 Muscle-ups
400m Run
Monday, July 16, 2012
Tuesday's WOD
Complete the following every minute for as long as possible:
Clean, 1 rep
Begin with 95/65/45 pounds (or scale as needed) and add 10 pounds every minute after each successful lift. The workout is finished when you cannot complete the clean within the time limit.
As many rounds as possible in 6 minutes of:
12 Box jump-overs (24/20)
12 Burpees
Each Burpee must finish on top of a 45/25/25# bumper.
Clean, 1 rep
Begin with 95/65/45 pounds (or scale as needed) and add 10 pounds every minute after each successful lift. The workout is finished when you cannot complete the clean within the time limit.
As many rounds as possible in 6 minutes of:
12 Box jump-overs (24/20)
12 Burpees
Each Burpee must finish on top of a 45/25/25# bumper.
Sunday, July 15, 2012
Monday's WOD
Monday:
Tabata push jerk
To find score, multiply weight by the lowest number of reps achieved in the eight rounds.
For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents
Tabata push jerk
To find score, multiply weight by the lowest number of reps achieved in the eight rounds.
For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents
Friday, July 13, 2012
Saturdays's WOD
Snatch balance to OHS 3-3-3-3
OHS after snatch balance then reset barbell for next rep. Sets of 3 reps.
8 rounds of:
Run 400 meters
Rest 90 seconds
OHS after snatch balance then reset barbell for next rep. Sets of 3 reps.
8 rounds of:
Run 400 meters
Rest 90 seconds
Thursday, July 12, 2012
Wednesday, July 11, 2012
Thursday's WOD
Back squat 5-3-3-3-1-1-1
Three rounds for time of:
5 Burpees
10 Ground to overhead (95/65)
150m Row
Three rounds for time of:
5 Burpees
10 Ground to overhead (95/65)
150m Row
Wednesday's WOD
Five rounds for time of:
400 meter Run
20 Pull-ups
10 Walking lunge steps, carrying 35/25# dumbbells
10 Squat clean dumbbell thrusters (35/25)
400 meter Run
20 Pull-ups
10 Walking lunge steps, carrying 35/25# dumbbells
10 Squat clean dumbbell thrusters (35/25)
Monday, July 9, 2012
Tuesday's WOD
Turkish get-ups w/kettlebell or barbell 1-1-1-1-1
For time:
50 Wall ball shots (20/14)
25 Toes-to-bar
40 Wall ball shots
20 Toes-to-bar
30 Wall ball shots
15 Toes-to-bar
20 Wall ball shots
10 Toes-to-bar
10 Wall ball shots
5 Toes-to-bar
For time:
50 Wall ball shots (20/14)
25 Toes-to-bar
40 Wall ball shots
20 Toes-to-bar
30 Wall ball shots
15 Toes-to-bar
20 Wall ball shots
10 Toes-to-bar
10 Wall ball shots
5 Toes-to-bar
Sunday, July 8, 2012
Monday's WOD
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings 1.5/1 pood)
40 Pull-ups
30 Handstand push-ups
70 Burpees
60 Sit-ups
50 Kettlebell swings 1.5/1 pood)
40 Pull-ups
30 Handstand push-ups
Friday, July 6, 2012
Saturday's WOD
Shoulder press 2-2-2-2-2-2-2-2-2-2 on the minute, every minute.
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)
Thursday, July 5, 2012
Friday's WOD
Max wattage test:
3 trials, each trial is 10 pulls of a rower. Goal is to find the maximum number of watts.
Complete as many rounds as possible in 12 minutes of:
12 Push press (115/75)
12 Chest to bar pull-ups
12 One-legged squats
3 trials, each trial is 10 pulls of a rower. Goal is to find the maximum number of watts.
Complete as many rounds as possible in 12 minutes of:
12 Push press (115/75)
12 Chest to bar pull-ups
12 One-legged squats
Power is on!
We will resume normal operations starting tomorrow at 6 am. Thanks everyone for your patience!
Wednesday, July 4, 2012
Thursday Evening Class Time Change
Due to the heat, we will have one class at 8 pm on Thursday at Bryn Du.
Thursday's WOD
At Bryn Du...
For time:
Run 800
Then, 50-40-30-20-10 rep rounds of:
Push-ups
Sit-ups
Then run 800m
For time:
Run 800
Then, 50-40-30-20-10 rep rounds of:
Push-ups
Sit-ups
Then run 800m
Tuesday, July 3, 2012
Wednesday's WOD
Happy 4th of July!
One class only at 9:15 am. We will meet at Bryn Du.
Dumbbell "DT"
5 rounds for time of:
12 DB Deadlifts (35/24)
9 DB Hang power cleans (35/25)
6 DB Push Jerk (35/25)
One class only at 9:15 am. We will meet at Bryn Du.
Dumbbell "DT"
5 rounds for time of:
12 DB Deadlifts (35/24)
9 DB Hang power cleans (35/25)
6 DB Push Jerk (35/25)
Monday, July 2, 2012
Tuesday's WOD
At Bryn Du...
Three rounds for time of:
50 Dumbbell swings (35/25)
20 Dumbbell squat snatches, left arm (35/25)
50 Steps, overhead dumbbell walking lunge (35/25)
20 Dumbbell squat snatches, right arm
Three rounds for time of:
50 Dumbbell swings (35/25)
20 Dumbbell squat snatches, left arm (35/25)
50 Steps, overhead dumbbell walking lunge (35/25)
20 Dumbbell squat snatches, right arm
Sunday, July 1, 2012
At Wildwood Park in Granville for Monday's
We will WOD at Wildwood park on Monday whether we have power or not! The class schedule will remain the same this week.
Monday's WOD
"Brenton"
Five rounds for time of:
Standing broad-jump, 100 feet
Bear crawl 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it
Five rounds for time of:
Standing broad-jump, 100 feet
Bear crawl 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it
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