WOD 1-30-13

WARMUP: 

COACH'S CHOICE

100 X OVERHEAD SQUATS 95/65

100 X SITUPS

100 X OVERHEAD SWINGS

100 X WALL BALL

WOD 1-29-13

WARMUP:

MOBILITY

7 X FRONT SQUATS 95/65

7 X THRUSTERS

7 X SQUAT CLEANS

SQUAT CLEAN EMOM

MIN 1 - 1 SQUAT CLEAN 135/95

MIN 2 - 2 SQUAT CLEANS 

ECT.....UNTIL FAILURE

CONDITIONING:

RUN 800 FOR TIME:

WOD 1-28-13

WARMUP:

ROW 1000 METERS

5 MIN SHOULDER MOBILITY

STRENGTH:

SHOULDER PRESS (No dip)

3-3-3-3-3

TABATA PULLUPS

TABATA PUSHUPS

TABATA ROW - CALORIES

WOD 1-21-13

WARMUP:

BURGENER SNATCH WARMUP

USE A LIGHT WEIGHT ON YOUR FULL SNATCHES TO GAIN CONFINDENCE.

WOD:

6 X SQUAT SNATCH 115/75

12 X HR PUSHUP

18 X BALL SLAMS 25/20

5 ROUNDS

**Take your time to execute your squat snatches, and don't worry about your time

MIDLINE WORK= ATHLETES CHOICE

WOD 1-17-13

WARMUP:

Work into your problem areas, 

then take 5 min the practice the hang clean thruster 95/65.

WOD:

8 X HANG SQUAT CLEAN THRUSTERS 135/95

12 X ANYWAY OVR THE BAR BURPEE'S

16 X OH SWINGS 53/35

4 ROUNDS

WOD 1-16-13

WARMUP = COACHES CHOICE

WOD:

3 X PISTOL SQUATS (3 Per side)

6 X POWER CLEANS 135/95

9 X PULLUPS

AMRAP IN 20 MIN

MIDLINE = 25 X SITUPS

            50 X RUSSIAN TWISTS 25/15

       4 ROUNDS

WOD 1-15-13

WARMUP:

15 X OH KB SWINGS

10 X BURPEE'S

3 ROUNDS

WOD:

7 X HSPU

7 X DEADLIFTS 245/155

7 X RING DIPS

7 ROUNDS

MIDLINE - 50 X V-UPS 25/15

WOD 1-14-13

WARMUP:

COACHES CHOICE

STRENGTH:

WEIGHTED STRICT PULLUPS

3-3-3-3-3

CONDITIONING:

100 X DOUBLE UNDERS

25 X WALL BALL 20/16

75 X DOUBLE UNDERS

25 X WALL BALL

50 X DOUBLE UNDERS

25 X WALL BALL

FOR TIME;

REST 1 MIN

2 MIN ALLOUT ROW FOR MAX CALORIES!

WOD 1-11-13

WARMUP/ STRENGTH:

TAKE 15 MIN TO FIND YOUR CLEAN AND JERK MAX,

 USE YOUR EARLY REPS WITH LIGHT WEIGHTS TO WARM UP.

WOD:

2 X INDOOR SHUTTLE RUNS WHICH 

= 5 LENGTHS OF THE GYM, START AND END AT FAR WALL.

10 X HR PUSHUPS

15 X WALLBALL

AMRAP IN 15 MIN

WOD 1-09-13

WARMUP = COACHES CHOICE

WOD:

ROW 300 METERS

2 X SPLIT JERKS 155/105 (Alternating legs split jerks)

ROW 300 METERS

4 X SPLIT JERKS

ROW 300 METERS

6 X SPLIT JERKS

**Move up by 2's switching split legs the entire wod.

AMRAP IN 15Min

MIDLINE:

12 X GHD SITUPS

MAX X L-SIT HOLD

3 ROUNDS

WOD 1-8-13

WARMUP:

ROW 500 METERS

12 X SQUAT CLEANS 95/65 Adv. 135/95

STRENGTH:

SQUAT CLEAN X 2,  EMOTM FOR 15 MIN

WEIGHT SHOULD BE 85-90% OF MAX.  

REPS SHOULD BE TOUCH N GO!

CONDITIONING:

SDLHP 95/65

BURPEE'S

1-2-3-4-5-6-7-8-9-10

WOD 1-7-12

WARMUP:

30 X JUMPING JACKS

15 X RUSSIAN KB SWINGS 50/35

WOD:

25 X STRICT PULLUPS

50 X DEADLIFT 155/105

50 X HR PUSHUPS

50 X BOX JUMPS 24"/20"

50 X TOES TO BAR

50 X KB CLEAN & PRESS 50/35 

(25 PER SIDE)

25 X PULLUPS ANYWAY

WOD 1-4-12

WARMUP:

BERGUNER SNATCH WARMUP 45/35

STRENGTH:

TALL SQUAT SNATCH

3-3-3

*This weight is 50% of your max. Work on shrug and drop speed, this is to build confidence so go light!

HANG SQUAT SNATCH

2-2-2

* This weight is 60% of your max. Start 2''-3'' above the knee and work on bar speed, shrug, and a quick drop. Still the weight is light just a bit heavier, set the bar at the bottom of your squat, shove your shoulders into your ears and get solid!

SQUAT SQUAT

1-1-1

*Snatch max, lets see some PR's.

WOD:

"ANNIE"

DOUBLE UNDERS

SITUPS

50-40-30-20-10

WOD 1-2-13

WARMUP:

BERGUNER SNATCH WARMUP 45/35

STRENGTH:

OHS X 3 REPS, EVERY MIN. ON THE MIN. 

FOR 12 MIN.

WOD:

ROW 1000 METERS

75 X HR PUSHUPS

50 X OH LUNGES 45/25

25 X BURPEE'S