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32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

Saturday

Saturday, 25 April 2015 00:00

WARM UP

Coaches Choice

SKILL WORK:

Power Snatch

Sumo Deadlift High Pull

 

WOD:

20 min Amrap

Buy in ~200 m OH plated carry ( 45/25)each partner together

5 Power Snatches ( 95/65)

5 Sumo Deadlift High Pulls

5 Knees 2 Elbow

5 KB Swings

First, each partner runs with plate over head for 200 meter, then

One partner must complete the full round while other partner does burpees. Then switch.  Continue switching back and forth until time is up. Total score is amount of burpees. 

Friday

Friday, 24 April 2015 00:00

WARM UP

Coaches Choice

SKILL WORK:

Squat Cleans

STRENGTH:

2 minutes of max HRPU

Rest 2 Minutes

2 minutes of max Sit-Ups

*Post total amount of combined reps*

 

WOD:

6 minute AMRAP, Rest 1 Minute

5 minute AMRAP, rest 1 Minute

4 minute AMRAP, rest 1 Minute

3 minute AMRAP, rest 1 Minute of :

     3 Squat Cleans ( 155/105 )

     5 HSPU

     7 Box Jumps

**Pick up where you leave off **

**Post total rounds plus reps **

Thursday

Thursday, 23 April 2015 00:00

WARM UP

Coaches Choice

SKILL WORK / REVIEW

Deadlift

Bench Press

STRENGTH:

Bench Press

7x3 Build up to a heavy set of 3 reps

 

WOD

Run 200 m

21-15-9-6-3 of

Deadlifts ( 185/125 )

Air Squats

Ring Dips

Run 200 m

Tuesday

Tuesday, 21 April 2015 00:00

WARM UP

Coaches Choice

SKILL WORK:

Thruster

 

PARTNER WOD:

10 Rounds For Time

10 Thrusters ( 115/80 )

10 Pull-ups

Run 100 m

One partner works while one partner rests. Both partners must complete thrusters before moving to pull ups.

Both partners must complete pull ups before run.  Must run together.  If using a team of three, one person rests until other two have completed movements.  Must run together.

Monday

Sunday, 19 April 2015 17:15

WARM UP:

COACHES CHOICE

 

STRENGTH/SKILL:

BACK SQUAT

5 X 5 

*BUILD TO A HEAVY SET OF 5*

 

WOD:

16 MINUTE AMRAP

3, 6, 9, 12, 15, 18 OF

HANGE CLEANS (95/65)

FRONT RACK LUNGES (95/65)

BURPEES

 

Sunday

Saturday, 18 April 2015 16:28

WARM UP:
400 Meter Run

Samson Stretch

Squat Therapy

Quad Stretch

Goblet Squats (x20)

Single Arm KB Swings (15 each)

Lunges (x20)

STRENGTH/SKILL:

1 Mile Run!

WOD:

14 Min AMRAP

Row 500

25 Air Squats

25 Hand Release Push Ups

Rest 2 Minutes

Tabata Situps

 

Saturday

Saturday, 18 April 2015 00:00

Warm Up:

Run 400m/Row 500m

Samson Stretch

PVC Pass throughs

PVC Figure 8s

PVC OHS

Ab mat situps

Supermans

Pushup complex

Squat Therapy

Step Ups

Leg Swings

Arm Circles

 

Skill Work:

Power Clean

 

Partner WOD in teams of 2:

5 minutes at each station:

 

A. Power Cleans 135/95#

B. Wall Balls 24/20"

C. 100m sprints 

D. Pull-ups

E. KB Swings 53/35#

F. Burpees

 

1 partner works while the other rests.  Score total reps for all stations.  

 

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