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32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

Wednesday

Tuesday, 26 May 2015 18:48

Warm Up:

Coaches Choice

Strength:

8 MIN EMOM Complex

@75%

1 Clean

2 Front Squats

1 Jerk

 

WOD:

24 Min EMOM

Min 1- 5 Squat Snatches (135/95)

Min 2-  10 HSPU (Work Strict) (20 DBs Presses)

Min 3-  30 Double Unders (90 Singles)

 

Tuesday

Monday, 25 May 2015 19:35

Warm Up:

Coaches Choice

 

Strength/Skill:

Tabata Row

 

WOD:

10-1

Deadlifts 275/155

Toes to Bar

Burpees

Sunday

Saturday, 23 May 2015 19:09

Skill Work:

Overhead Squats

Sumo Deadlift

 

WOD:

26 min AMRAP

200 m run

6 OHS 135/95#

12 Sit-ups

20 Double Unders

6 SDHP 135/95#

12 Box Jump Overs 24/20"

 

Saturday

Saturday, 23 May 2015 00:00

PARTNER WOD: 30 minute time cap 

One partner does

10 Deadlifts ( 95/65 )

5 Hang Squat Cleans ( 95/65 )

While the other partner does

Sit-Ups

Switch when Partner is done doing barbell movements

Your goal is to get to 600 total sit ups. Keep a running count of total sit ups.  But at the 100 total sit up mark, both partners run 100 meters.  At the 200 total sit up mark both partners run 200 meters.  At the 300 total sit up mark, both partners run 300 meters.  At the 400 total sit up mark both partners run 400. And at the 500 total sit up mark , both partners run 500 meters.  

Friday

Friday, 22 May 2015 00:00

WARM UP

Coaches Choice

SKILL WORK

Power Clean

Push Jerk

 

WOD

7 Rounds for Time of:

*7 Power Cleans ( 115/80 )

*7 Push Jerks ( 115/80 )

*7 Bar Push-Ups

15 Box Jumps ( 20/14 )

*The barbell is not to leave your hand until you get to the box jumps.  A 3 burpee penalty for everytime you take your hands off.  The burpees are to be done as soon as your hands come off the barbell, not at the end of the WOD.  Any Shoulder 2 Overhead movement may be used.  

Thursday

Thursday, 21 May 2015 00:00

WARM UP

Coaches Choice

SKILL WORK

Power Snatch

STRENGTH

10 Minute EMOM of

Run 100 meter and then do 20 double unders, all in same minute (mod: 50 singles )

 

WOD

30-20-10 of:

Power Snatch, Set of 30 ( 75/45 ),Set of 20 ( 95/65 ),Set of 10 ( 115/75 )

Back Squat, Set of 30 ( 75/45 ),Set of 20 ( 95/65 ),Set of 10 ( 115/75 )

KB Swings ( 53/35 )

Run 100 meter

Increase the weight as the rep scheme decreases

 

 

 

 

 

Wednesday

Wednesday, 20 May 2015 00:00

WARM UP

Coaches Choice

SKILL WORK

Hang Cleans

Bench Press

STRENGTH

Bench Press

7 x 4

Build up to a heavy set of 4

 

WOD

21 min AMRAP w/ a run at the top of every 4th minute

5 Hang Power Cleans ( 135/95 )

10 Ring Push Ups

15 Wall Balls ( 20/14 )

200 meter run at minute 4, 8, 12, 16, 20

After run pick up where you left off

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