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32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

Friday

Friday, 24 October 2014 00:00

Warm Up
Run 400m or Row 500m
Samson Stretch
Squat Therapy (x10)
Light KB Swings (x20)
Goblet Squats (x20)
Partner Med Ball Warm Up
Run 400m or Row 500m

Skill Work
Back Squat
Thrusters

Strength
5, 3, 1 of:
Back Squat

*5 reps @ 70%, 3 reps @ 80%, 1 @ 90/95%.  After your last rep, complete max reps back squats with 50% of your 1 rep.

WOD
10 Thrusters (95/65)
10 Pull Ups (modification: banded pull ups)
100m run

15 Thrusters
15 Pull Ups
200m run

20 Thrusters
20 Pull Ups
300m Run

15 Thrusters
15 Pull Ups
200m Run

10 Thrusters
10 Pull Ups
100m Run

Thursday

Thursday, 23 October 2014 00:00

Warm Up
4 min Row or Air Dyne @ 50%
Wrist Wall Walks
Waiter Walks
Squatted Prayers
Lunges (x20)
Abmat Sit Ups (x20)
Toe Touches (x10)
Hollow Rocks

Skill Work
Bench Press
Hang Power Clean
Rope Climbs

Strength
Bench Press:
8 Reps @ 70%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%

*Rest 2-3 mins between

WOD
AMRAP 15 minutes of:

10 Hang Power Cleans (155/105)
2 Rope Climbs (modification: 8 ring rows)
10 Box Jump, step downs (24/20, modification: step ups)


Wednesday

Wednesday, 22 October 2014 00:00

Warm Up

Coaches Choice
 
WOD
5 rounds of:
 
1 minute max calorie row
1 minute max handstand push ups (modification: light dumbbell press, both hands)
1 minute max double under's (modification: single under's)
1 minute max air squats
1 minute rest 
 
*Try for max reps for each movement. Post your total reps.

Tuesday

Tuesday, 21 October 2014 00:00

Warm Up
Run 400m or Row 500m
PVC Pass Thru's/Figure 8's
PVC Overhead Squat
Squatted Prayers
Dynamic 90's 
Toe Touches (x10)
Calf Raises (x15)
Dead Bugs
Run 200m or Row 250m

Skill Work
Power Snatch
Overhead Squat

WOD
20 - 15 - 10 - 5 of:
Power Snatch (95/65)
Box Jump, step down (modification: step ups)

Immediately following

20 - 15 - 10 - 5 of:
Overhead Squat (95/65)
Toes to Bar (modification: knees to chest)

Immediately following

20 - 15 - 10 - 5 of:
Wall Balls
Burpees

*Post your final time

Monday

Monday, 20 October 2014 00:00

Warm Up
Run 400m or Row 500m
Samson Stretch
PVC Pass Thru's/Figure 8's
Hanging Shrugs
Push Ups (x15)
Abmat Sit Ups (x15)
Junkyard Dog
Run 200m or Row 250m
Front Rack Holds

Skill Work
Power Clean and Jerk

WOD
In teams of 2:

3 Rounds of: 
400m Partner Run 
42 KB Swings (55/35) 
24 Pullups (modification: banded or Jumping Pull-ups)

Then...
30 Clean and Jerks (135/95)

*Both partners must run the 400m together.  Both you and your partner must complete the run before you start with movements.  Split up reps evenly.  As soon as your 3 rounds are complete, go right into the clean and jerks, there is no rest between.  One partnered rests while the other works. Post your final time.  DO NOT DROP KB's from the top!  If you do, you will pay a 10 burpee penalty at the end of class for each time dropped.  

 

 

Friday

Friday, 17 October 2014 00:00

Warm Up
Run 400m or Row 500m
Samson Stretch
Squat Therapy (x20)
Shoulder Wall Stretch
Quad Stretch
Scorpions 
Squat Jumps (x20)
V-Ups (x15)
Burpee Complex
Run 200m 

Skill Work
Power Clean
Hang Squat Clean
Front Squat

Strength
Clean Complex:

1 - Power Clean
1- Hang Squat Clean
1 - Front Squat

*Do not drop the barbell until after the front squat is completed.  Build up to a heavy complex.

WOD
400m Run then...

21 - 15 - 9 of:
Power Cleans (135/95)
Ring Dips

Then...

400m Run

 

2 more days until our "All In For Olcott" Fundraiser! Looking forward to seeing all of you there! If you haven't registered yet or would just like to make a donation please go to the link below.

http://www.eventbrite.com/e/all-in-for-olcott-tickets-13459560909?utm_campaign=new_eventv2&utm_medium=email&utm_source=eb_email&utm_term=eventurl_text

Thursday

Thursday, 16 October 2014 00:00

Warm Up
Run 400m or Row 500m
PVC Pass Thru's/Figure 8's
PVC Overhead Squats
Squatted Prayers
Pigeon Stretch
Lunge Complex
Hip Mobility
Leap Frog
Run 200m or Row 250

Skill Work
Back Squat

Strength
5 x 3 of:

Pause Back Squats @ 70-75%

*5 second pause at the bottom.

WOD
4 Rounds of:
30 Double Under's (modification: 70 single under's)
20 Hand Release Push Ups
15 Back Squats (115/80)
5 Hand Stand Push Ups

*The back squats for this workout should be a speed squats so choose a weight that is on the lighter side, as always QUALITY reps over quantity.  Good form guys!  Barbell is taken from the ground.

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