This email address is being protected from spambots. You need JavaScript enabled to view it.

32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

Thursday

Thursday, 24 April 2014 00:00

Warm Up
Run 400m or Row 500m
Arm Swings (x10)
Leg Swings (x10)
Scapular Push Up
Bear Crawl
Squat Walks
Hollow Rocks
Double Under Practice 2-3mins

Skill Work
Power Snatch

Strength
Spend 10-12 minutes working on your power snatch technique 

WOD
10 Power Snatch (95/65 advanced athletes - 115/80)
200m Sprint @ 90%

REST 2 mins, repeat for a total of 4 rounds

Wednesday

Wednesday, 23 April 2014 00:00

Warm Up
Row 500m or Run 400m
PVC Pass Thru's
PVC Figure 8's
PVC Good Morning Variation
Hanging Shrug
Dive Bombers
Lying Back Stretch
Lunge Stretch
Row 500m or Run 400m

Skill Work
Deadlift

WOD
AMRAP 10mins of:
5 Deadlift (225/155...advanced athletes 315/185)
7 Pull Ups
9 Push Ups

REST 5 mins

AMRAP 10mins of:
9 Hand Stand Push Ups
7 Toes to Bar (modification: 7 lying leg raises)
5 Burpees

 

Tuesday

Tuesday, 22 April 2014 00:00

Warm Up
Row 500m or Run 400m
Wrist Wall Walks
Quad Stretch
Toe Touches (x12)
Walking Lunges
Broad Jumps
High Knees/Butt Kicks
Bear Crawl
Sprints/Back Pedal

Skill Work
Hang Squat Clean
3 Position Clean (mid thigh, just above knee, from the floor)

Strength
Spend 15 minutes working up to a heavy hang squat clean (advanced athletes, work on the 3 position clean, build up)

WOD
4 Rounds of:
6 Power Cleans (135/95)
8 Push Jerks (135/95)
12 Back Rack Lunges (135/95)
400m Run

*20min Cap

 

Monday

Monday, 21 April 2014 00:00

Warm Up
Sampson Stretch
PVC Pass Thru's
PVC Figure 8's
Scapular Wall Slides
3 Rounds of:
10 Light KB Swings
10 Air Squats
10 Push Ups
100m Run

Skill Work
DB/KB Snatch

First...
EMOM 12 minutes of:
Min 1 - 1 to 2 Rope Climbs (modification: 10 Ring Rows)
Min 2 - 12 Box Jumps (24/20)

REST 5-7 mins

Then...
100 Double Unders (250 Single Unders)

60 DB/KB Snatch, alternating arms every rep (55/35)
40 Wall Balls (20/14)
20 Pistols
10 Burpee Pull Ups
5 Muscle Ups (modification: 15 ring dips)

100 Double Unders (250 Single Unders)

Sunday

Sunday, 20 April 2014 00:00

GYM WILL BE CLOSED FOR EASTER

Saturday

Saturday, 19 April 2014 00:00

Warm Up
Coaches Choice

Skill Work
Sumo Deadlift High Pull
Push Press

WOD
Team Fight Gone Bad.  Only 1 person working at a time per team (teams of 2) with a continuous running clock 25 minutes FOR REPS.

4 Rounds of 1 minute Per Exercise.  1 minute of rest between rounds.

Wall Balls (20/14) partner holds squat
Sumo Deadlift High Pull (75/55) partner holds a plank
Box Jumps (20") partner holds hollow rock
Push Press (75/55) partner holds onto pull up bar - hanging
Row for Calories - Partners holds superman

Partners switch and rotate the holds and movements.

eg...
Partner A does:
1 min of Wall Balls
1 min of Sumo Deadlift High Pull
1 min of Box Jumps
1 min of Push Press
1 min of Row Calories 

Partner B does:
1 min squat hold
1 min plank hold
1 min hollow rock hold
1 min hanging pull up bar hold
1 min super man hold

Switch every round for 4 rounds (total of 2 rounds each)

*Don't worry, I'll explain tomorrow ;o)

Friday

Friday, 18 April 2014 00:00

Warm Up
PVC Pass Thru's
PVC Figure 8's
PVC Overhead Squat
Light KB Swings (x20)
Goblet Squats
Toe Touches
Squatted Prayers
Hip Mobility
Squat Walks
Skaters

Skill Work
Thruster

First...
Run 1 mile or Row 2k @ 70%

REST 5-7 minutes

Then..

"Fran"
21-15-9 of:
Thrusters (95/65)
Pull Ups

*For this workout partner up (ie the way we did for the CF Open) and judge and encourage your partner.  Once your partner is done and rested the other person goes.  We will be doing 2 heats of this in each class.  Enjoy!


fran

Page 1 of 79

WOD Calendar

« April 2014 »
Mon Tue Wed Thu Fri Sat Sun
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30        

Member Login

Find Us on Facebook