WOD 7-30-13

WARMUP:

COACHES CHOICE

WOD:

ROW 1200 METERS

30 X BEAR COMPLEXES 135/95

FINISH:

30 X BAR WIPERS

WOD 7-29-13

WARMUP:

COACHES CHOICE

STRENGTH:

EMOM FOR 6 MIN. 1 X POWER CLEAN + 3 POWER JERKS, 75-80% OF 1RM

CONDITIONING:

12 X PISTOLS (6 per leg)

12 X BURPEE OVER THE BOX JUMP 24"/20"(touch the top)

12 X PULLUPS 

14 X PISTOLS (7 per leg)

14 X BURPEE OVER THE BOX JUMP 24"/20" (touch the top)

14 X PULLUPS

16 X PISTOLS (8 per leg)

16 X BURPEE OVER THE BOX JUMP 24"/20" (touch the top)

16 X PULLUPS

SKILL WORK: PRACTICE HANDSTAND WALKS FOR 10-15 MIN.

WOD 7-26-13

WARMUP:

COACHES CHOICE

STRENGTH:

HBBS

3-3-3-3-3

*After each round perform 10 x V-UPs 25/15#

CONDITIONING:

RUN 400 METER

-THEN-

15 X POWER SNATCH 95/65

25 X HR PUSHUPS

3 ROUNDS

-THEN-

RUN 400 METERS

WOD 7-25-13

STRENGTH CLASS,  DAY 3:

1) MUSCLE SNATCH - 60% X 5; 65% X 4; 70% X 3 X 2 SETS

2) 3-POSITION CLEAN (FLOOR, MID-THIGH, POCKETS) 65% X 2 SETS; 70% X 3 SETS

3) CLEAN DEADLIFT - 100% (of clean) X 7 X 4 SETS

4) FRONT SQUATS - 60% X 8; 65% X 6; 70% X 5; 75% X 3 X SETS

 

BW SKILL/ STRENGTH WORK:

1) 5 X WALL WALKS

2) 5 X WEIGHTED PULLUPS AHAP

3) 10 X WEIGHTED DIPS AHAP

4) 30 X RUSSIAN TWISTS AHAP

3 ROUNDS

WOD 7-24-13

WARMUP:

COACHES CHOICE

 

STRENGTH:

SHOULDER PRESS

3-3-3-3-3

*After each set perform 10 x V-UPS 25/15#

 

CONDITIONING:

THRUSTERS 95/65#

SDLHP 95/65#

30-20-10

 

STRENGTH CLASS, DAY 2:

1) POWER CLEAN + 2 CLEAN - 65% X 2 SETS; 70% X 3 SETS

2) SNATCH BALANCE - 60% X 3 X 2 SETS; 65 % X 3; 70% X 3 X 2 SETS

3) SHOULDER PRESS - 85%  X 3 X 5 SETS

WOD 7-23-13

WARMUP:

COACHES CHOICE

 

WOD:

25 X PULLUPS

50 X DEADLIFT 155/105#

50 X HR PUSHUPS

50 X BOX JUMP 24/20"

50 X KNEE 2 ELBOW

50 X KB CLEAN & PRESS

25 X PULLUPS

 

 

STRENGTH CLASS, DAY 1:

1) POWER SNATCH + 2 SNATCH - 65% X 2 SETS; 70% X 3 SETS

2) JERK - 70% X 3 X 2 SETS; 75% X 3 X 3 SETS

3) CLEAN PULL - 90% X 7 X 4 SETS

4) BACK SQUAT - 60% X 8; 65% X 8; 70% X 6; 75% X 6 X 2 SETS

 

MIDLINE:

5A.) 10 X GHD SITUPS

5B.) 10 X STRICT TOES TO BAR

4 ROUNDS

 

CONDITIOINING:

14 X C2B PULLUPS

21 X DEADLIFTS 225/135

28 X BOX JUMPS 30/24"

35 X HR PLYO PUSHUPS

28 X BOX JUMPS 30/24"

21 X DEADLIFTS 225/135

14 X C2B PULLUPS

WOD 7-22-13

WARMUP:

COACHES CHOICE

 

STRENGTH:

OVERHEAD SQUATS

3-3-3-3-3

*After each set perform

SET 1) ME PLYO PUSHUPS

SET 2) ME SIDE 2 SIDE (45# plate)

SET 3) ME RING PUSHUPS

SET 4) ME HR PUSHUPS

SET 5) ME PUSHUPS

 

CONDITIONING:

15 X HANG POWER CLEANS 155/105#

15 X BURPEE'S

3 ROUNDS

WOD 7-19-13

WARMUP:

COACHES CHOICE

STRENGTH:

DEADLIFT 

5-5-5-5-5

*After each set complete ME X HSPU

**Rest 60-90 sec between complex sets.

CONDITIONING:

AMRAP IN 12 MIN

3 X GROUND TO OVERHEAD 135/95

6 X HR PUSHUPS

9 X MED BALL SLAMS 25/20

WOD 7-17-13

WARMUP:

BURGENER CLEAN WARMUP 45/35

STRENGTH/ SKILL:

TALL SQUAT CLEANS

5-5-5

MID-HANG SQUAT CLEANS

5-5-5

CONDITIONING:

ROW 800 METERS

40 X OH LUNGE 45/25# ADV-55/35#

RUN 800 METERS

WOD 7-16-13

WARMUP:

COACHES CHOICE

STRENGTH:

WEIGHTED PULLUPS

5-5-5-5-5

WOD:

50 X WALL BALL 20/16

50 X DOUBLE UNDERS

40 X BOX JUMPS 24"/20"

40 X KNEE TO ELBOW

30 X BURPEE'S

30 X C2B PULLUPS

20 X POWER CLEANS 135/95

20 X SHOULDER TO OVERHEAD 135/95

10 X POWER SNATCH'S 135/95

10 X HANG SQUAT CLEANS 135/95

WOD 7-15-13

WARMUP:

RUN 400 METERS

3 X BEHIND THE NECK PRESS

3 X BEHIND THE NECK JERKS

3 X PUSH PRESS

3 X PUSH JERK

3 X BEHIND THE NECK SPLIT JERK

3 X SPLIT JERK

ALL DONE WITH 45/35#

THEN

BURGENER SNATCH WARMUP 45/35#

STRENGTH:

SPLIT JERKS

5-5-5-5-5

*Each round will be followed by 30 X Double Unders

**Concentrate on doing perfect splits for all 5 reps

***Rest 60-90 sec between complex sets

CONDITIONING:

OHS 135/95#

KNEE 2 ELBOW

21-15-9

*Scale weight until OHS are done PERFECT!!!!!

WOD 7-12-13

WARMUP:

COACHES CHOICE

STRENGTH:

HBBS

5-5-5-5-5

*Each round is followed by a ME strict pull-ups

**Rest 60-90 sec between rounds

CONDITIONING:

- BUY IN -

15 X RING DIPS

THEN

POWER CLEANS 155/105

OH KB SWINGS 70.5/50

21-15-9

THEN

- BUY OUT -

15 X RING DIPS

WOD 7-10-13

WARMUP:

COACHES CHOICE

STRENGTH:

SHOULDER PRESS 

5-5-5-5-5

*After each set of 5 reps perform 30 x unbroken sit-ups

**Rest 60-90 sec between complex sets

CONDITIONING:

5 X DEADLIFT 275/185#

10 X BURPEE'S

5 ROUNDS

WOD 7-9-10

WARMUP:

COACHES CHOICE

WOD:

25 X POWER SNATCH 95/65#

50 X FRONT SQUAT 95/65#

50 X HR PUSHUPS

50 X BOX JUMPS 24/20"

50 X KNEE TO ELBOW

50 X PUSH PRESS 95/65#

25 X POWER SNATCH 95/65#

WOD 7-8-13

WARMUP:

BERGUNER SNATCH WARMUP 45/35

STRENGTH:

OVERHEAD SQUATS

5-5-5-5-5

*After each round of OHS perform a ME BW bench press.

CONDITIONING:

POWER CLEAN & JERK 165/115#

BAR MUSCLE UPS

12-9-6

*Sub for 1 bar muscle up is 2 C2B pull-ups & 2 dips,( or ring dips).

WOD 7-3-13 TESTING WEEK 2

WARMUP:

COACHES CHOICE

BENCHMARK 400 X METER SPRINT

CONDITIONING:

OH KB SWINGS 70.5/50#

HANG SQUAT CLEANS 155/105#

12-9-7

*THEN*

OVER THE BOX JUMPS 30"/24"

HR PUSHUPS

20-15-10

WOD 7-2-13 TESTING WEEK 2

WARMUP: 

BERGUNER SNATCH WARMUP 45/35

BENCHMARK MAX:

TAKE 12-15 MIN. TO FIND YOUR

 1 REP SNATCH MAX

BENCHMARK WOD:

"GRACE"

30 X CLEAN & JERKS 135/95

WOD 7-1-13 TESTING WEEK 2

WARMUP:

COACHES CHOICE

 

WOD:

"CINDY"

5 X PULLUPS

10 X PUSHUPS

15 X SQUATS

AMRAP IN 20 MIN

 

MIDLINE = 1 MIN X REG PLANK

                      1 MIN X SIDE PLANK

                      1 MIN X OPP. SIDE PLANK

                     REST 1 MIN

                    3 ROUNDS

WOD 6-29-13 TESTING WEEK 1

WARMUP:

COACHES CHOICE

 

BENCHMARK WOD:

"FIGHT GONE BAD"

3 ROUNDS

1 MIN X WALL BALL 20/14  10'/9'

1 MIN X SDLHP 75/55

1 MIN X BOX JUMP 20"

1 MIN X PUSH PRESS 75/55

1 MIN X ROW FOR CALORIES

REST 1 MIN BETWEEN ROUNDS

WOD 6-28-13 TESTING WEEK 1

WARMUP:

COACHES CHOICE

 

BENCHMARK WOD:

"HELEN"

RUN 400 METERS

21 X OH SWINGS 50/35

12 X PULLUPS

3 ROUNDS

 

FINISH = 20 X FLOOR WIPERS 135/95

3-5 ROUNDS