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32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

Wednesday

Wednesday, 30 July 2014 00:00

Warm Up
Run 200m or Row 250m
PVC Pass Thru's/Figure 8's
PVC Overhead Squats
Dynamic 90's
Scorpions
Junkyard Dog

Skill Work
Power Snatch

WOD
15 Power Snatches (95/65)
10 Burpees
200m Sprint

*Rest 3 minutes, repeat a total of 4 times.  This workout should be fast, maintain good technique and push the run as hard as you can.

Tuesday

Tuesday, 29 July 2014 00:00

Warm Up
Run 400m or Row 500m
Waiter Walks
Light KB Swings (x20)
Goblet Squats (x20)
Push Up Complex (x20)
Wrist Wall Walks
Inch Worms
Broad Jumps
Run 400m or Row 500m

Skill Work
Power Clean
Front Squat
Shoulder to Overhead

WOD
10 Rounds of:
3 Power Cleans (185/125)
2 Front Squats
1 Shoulder to Overhead
10 Pull Ups
25 Double Unders (modification: 75 single unders)

*All 3 reps should be power cleaned, no squat cleaned on the 3rd rep.  Scale this workout appropriately, choose a challenging weight.  

25 minute time cap.

Hey guys!  Don't forget to register for the "Volley for Meso" fundraiser to raise money for the Mesothelioma Foundation.  This event will take place at Jacob's Beach in Guilford, CT at 10am.  I'd like to see as many members there as possible!  You can get more information and register here http://www.active.com/guilford-ct/volleyball/volleyball-tournaments/volley-for-meso-2014 

Monday

Monday, 28 July 2014 00:00

Warm Up
Run 200m or Row 250m
PVC Pass Thru's/Figure 8's
Air Squats (x20)
Lunges (x20)
Shoulder Mobility
Wall Sits
Ball Slams
Toe Touches (x15)

Skill Work
Strict Press
Ring Dip Negative
Back Squat

Strength
EMOM 10 minutes of:
Minute 1: 3 Strict Press @ 70%
Minute 2: 5 Ring Dip Negative (3 second count down)

REST 3-5 minutes, then...

WOD
20-15-10- 5 of:

Back Squats (155/105)
Competition Style Box Jumps (24/20, modification: box jump step downs, or step up step downs)

*300m Run between rounds, the workout begins with the back squats and ends with a run.  Barbell is taken off the ground and the box jumps are to be done bounding, as always hips open at the top.

Sunday

Sunday, 27 July 2014 00:00

Warm Up
Run 200m or Row 250m
Samson Stretch
Toe Touches (x10)
Upward Dog
Pigeon Stretch
Frankenstein Walks
High Knees/Butt Kicks
Broad Jumps

Skill Work
Deadlift

WOD
AMRAP 15 minutes of:

5 Burpees
10 Deadlifts (225/135)
20 Wall Balls (20/14)
200m Run

Saturday

Saturday, 26 July 2014 00:00

Warm Up
Coaches Choice

Skill Work
Power Snatch
Overhead Squat

WOD
In teams of 2:

In 5 minutes,
400m Partner Run
Max Reps Power Snatch (95/65)

REST 1 minute

In 5 minutes,
400m Partner Run
Max Reps Overhead Squats (95/65)

REST 1 minute

In 5 minutes,
400m Partner Run
Max Reps Double Unders (modification: single unders)

REST 1 minute

In 5 minutes,

400m Partner Run
Max Reps Handstand Push Ups (modification: hand release push ups)

Your score is total reps. 1 person is working while the other is resting

Friday

Friday, 25 July 2014 00:00

Warm Up
Run 400m or Row 500m
Scapular Wall Slides (x10)
Scapular Push Ups (x15)
Hanging Shrug
Lunge Complex
Inch Worms
Leap Frog
Run 200m or Row 250m

Skill Work
Back Squat

Strength
5, 3, 1 of:
Back Squat

5 reps @ 70%
3 reps @ 80%
1 rep @ 90%

Rest 2-3 minutes between sets

WOD
10 Rounds of:
5 Pull Ups
5 Push Ups

REST 2 minutes

5 Rounds of:
10 Toes to Bar (modification: 15 lying v-ups)
10 Burpees

REST 2 minutes

2 Rounds of:
25 Plated Lunges (45/25)
25 Box Jumps (24/20)

* Post your time minus the 4 minutes of rest

Thursday

Thursday, 24 July 2014 00:00

Warm Up
Run 400 or Row 500m
Waiter Walks
Wrist Wall Walks
Wall Sits
Mountain Climbers
Hollow Rocks
Air Squats (x20)
Run 200m

Skill Work
Power Clean

WOD
100 Double Unders (Modification: 250 single unders)

Then...
10 rounds of:
10 Power Cleans (95/65)
10 Wall Balls (20/14)
10 KB Swings (53/35)

Then...
100 Double Unders (Modification: 250 single unders)

*Try to go unbroken here. Rest 5-10 seconds between movements. 

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