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32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

Thursday

Thursday, 17 April 2014 00:00

Warm Up
Run 400m or Row 500m
PVC Pass Thru's
PVC Figure 8's
PVC Good Morning Variation
Ab Mat Sit Up (x20)
Push Up Complex
Knee Up into Walking Lunges
High Knees
Butt Kicks
Lateral Shuffle
Run 200m

Skill Work
Bench Press
Deadlift

First...
EMOM 15 minutes
Min 1 - 5 Bench Press
Min 2 - 7 Ring Rows
Min 3 - 35 Double Unders
*For the bench press, build up to a tough set of 5

REST 5-7 minutes

Then...
10 down to 1 of:
Deadlift (185/125)
Toes to Bar (modification leg raises, double the number)
Burpees

Wednesday

Wednesday, 16 April 2014 00:00

Warm Up
Row 500m
PVC Pass Thru's
PVC Figure 8's
Shoulder Wall Stretch
Wall Sits
Plank Holds
Side Plank Holds
Hollow Rocks
High Knees
Butt Kicks
Double Under practice (4-5 min)

WOD
4 Rounds of:

10 Hand Release Push Ups
20 KB Swings (53/35)
30 Wall Balls (20/14)
400m Run

Tuesday

Tuesday, 15 April 2014 00:00

Warm Up
Run 400m
Scapular Wall Slides
PVC Overhead Squats
Push Ups (x20)
Air Squats (x30)
Burpee Complex
Spider Mans
Inch Worms into Squats
Run 200m

Skill Work
Power Snatch
Squat Snatch

Strength
Spend 15mins working on power snatch/squat snatch technique.  Add weight if comfortable.

Then...
21-15-9 of:
Power Snatch (95/65)
Burpee over Barbell
Box Jumps (24/20)

*Advanced athletes do squat snatch

Monday

Monday, 14 April 2014 00:00

Warm Up
Row 500m or Run 400m
Samson Stretch
PVC Pass Thru's
PVC Figure 8's
PVC Good Morning Variation
Wrist Wall Walks
Dead Bugs
Relays 2-3mins

Strength
EMOM 12 minutes of:
Min 1- 25 Double Unders or 75 singles
Min 2 - 2 Split Jerks, build up
*Split jerks are off the rack

WOD
10-8-6-4-2 of:
Hang Power Clean (185/125)
2-4-6-8-10 of:
Hand Stand Push Ups

Run 200m between rounds (workout ends with a run)

example:
10 Hang Power cleans/2 Hand stand push ups/run 200m 
8 Hang Power cleans /4 Hand stand push ups/run 200m...etc

 

Sunday

Sunday, 13 April 2014 00:00

OPEN GYM
9am-1pm

Saturday

Saturday, 12 April 2014 00:00

Warm Up
Coaches Choice

Skill Work
Squat Clean
Hang Clean
Front Squat
Push Jerk

WOD

800m Partner Run

6 Rounds of:
3 Squat Cleans (135/95)
6 Burpees
9 Chest to Bar Pull Ups

400m Partner Run

6 Rounds of:
9 Hang Cleans (135/95)
6 Front Squats (135/95)
3 Push Jerks (135/95)

800m Partner Run

*One person completes a round while the other holds a plate overhead (45/25).  Each person does 3 rounds.  

Friday

Friday, 11 April 2014 00:00

Warm Up
Double Under Practice (3-4mins)
Push Ups (x20)
Air Squats (x30)
Superman's
Plank Holds
Side Plank Holds
Frankenstein Walks
High Knees
Butt Kicks

Skill Work
Power Clean

WOD
5 rounds of:
25 Double Unders (modification: 75 single unders)
20 Box Jumps (24/20')
15 Wall Balls (20/14)
10 Power Cleans (135/95)

 

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