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32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

Wednesday

Wednesday, 27 August 2014 00:00

Warm Up
Run 400m or Row 500m
Samson Stretch
Toe Touches
Arm Swings
Light KB Swings (x15)
Junkyard Dog
Weighted Good Mornings

Skill Work
Power Clean
Hang Power Clean

Strength
EMOM 8 minutes of:

4 Power Cleans (185/125)

*Pick a challenging weight.  Reps should be touch and go reps (no resting at the bottom of the clean).  If you break the power cleans, you must pay a 3 burpee penalty for every time you drop the bar (ie if you drop the bar 2 times you owe 6 burpees, 3 times - 9 burpees, etc).  Burpees are to be done immediately following your set.

WOD
3 Rounds of:
20 Hang Power Cleans (135/95)
15 Toes to Bar (modification: knees to chest, same number of reps)
10 Hand Stand Push Ups (modification: box hand stand push ups, same number of reps)
5 Thrusters (135/95)

*Scale this workout appropriately.  Everyone should be on the pull up bar trying to get those legs up to the bar, if not, you will perform knees to chest.

Tuesday

Tuesday, 26 August 2014 00:00

Warm Up
Run 200 or Row 250m
Scapular Push Ups (x15)
Superman's (x15)
Lunges (x20)
Abmat Sit Ups (x20)
Wall Sits
Partner Medball Toss

WOD
800m Run
50 Push Ups
50 Air Squats

600m Run
40 Push Ups
40 Air Squats

400m Run
30 Push Ups
30 Air Squats

200m Run
20 Push Ups
20 Air Squats

100m Run
10 Push Ups
10 Air Squats

Monday

Monday, 25 August 2014 00:00

Warm Up
Run 400m or Row 500m
PVC Pass Thru's/Figure 8's
PVC Good Morning
Banded Shoulder Mobility
Scorpions
Plank Holds
Side Plank Holds
Calf Raises
Sprints

Skill Work
Split Jerk
Push Press

Strength
10 Rounds of:
2 Split Jerks @ 70% of your 1 rep max
20 Double Unders (modification: 60 single unders)

REST 5-7 minutes

WOD
AMRAP 14 minutes of:

6 Push Press (95/65)
8 Burpees 
10 Box Jumps (24/20)

Sunday

Sunday, 24 August 2014 00:00

Warm Up
Coaches Choice

Skill Work
Deadlift

WOD
AMRAP 16 minutes of:

6 Deadlifts (225/135)
8 Burpee over barbell
10 KB Swing (53/35) 

Saturday

Saturday, 23 August 2014 00:00

Warm Up
Run 400m or Row 500m
Single Arm KB Swing (15 each)
Superman's (x15)
Wrist Wall Walks
Squat Holds
Hollow Rocks
Burpee Complex
Run 200m or Row 250m

Skill Work
Hang Power Clean

WOD
In teams of 2:

AMRAP 25 minutes of:

5 Hang Power Cleans (135/95)
10 Toes to Bar (modification: 10 lying v-ups)
15 Wall Balls (20/14)

*One person is working while the other runs 400m.  

Friday

Friday, 22 August 2014 00:00

Warm Up
Run 400m or Row 500m
Waiter Walks
Dynamic 90's
Hanging Shrugs
Pigeon Stretch
Squatted Prayers

Warm Up WOD
5 rounds of:
5 Push Ups
10 Jumping Squats
20 Double Unders or 40 Single Unders

Strength
Spend 15 minutes building up to a heavy 1 rep max front squat.  Find a new 1 rep max

WOD
3 Rounds of:

10 Pull Ups
20 Back Squats (135/95)
30 Abmat Sit Ups
300m Run

*Barbell is taken from the ground.

Thursday

Thursday, 21 August 2014 00:00

Warm Up
Run 400m or Row 500m
Samson Stretch
Shoulder Pass Thru's/Figure 8's
Scapular Push Ups
Wall Quad Stretch
Dynamic 90's
Frankenstein Walks
High Knees/Butt Kicks
2-3 minute Double Under practice

Skill Work
DB/KB Snatch
Push Press
Front Rack Lunges

WOD
AMRAP 12 minutes of:
100m Run
8 Box Jumps (24/20)
12 DB/KB Snatch (55/35)

REST 4 minutes

AMRAP 12 minutes of:
2 Rope Climbs (modification: 6 ring rows)
8 Push Press (115/80)
12 Front Rack Lunges (115/80)

 

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