Month: June 2013

500m Row

8 min Partner Med Ball Pass

Skill:

Handstand Push Up

WOD:

Diane

21-15-9

Deadlift 225#/135#

Handstand Push up

Warmup

Run 400m alternating: forward, side shuffle, back peddle, side shuffle, every 5 sec rotate

Team static stretch 

Strength:

Bench 5×5

Bent over barbell row 5×5

WOD:

“Helen”

3 Round for time of:

400m run

21 KB Swings 53/35#

12 Pullups 

Clean and Jerk Workshop

Dynamic Stretch

Strength:

EMO2M (Every 2 min)

Clean and Jerk 85%

8×2

Front Squat

2×2

Hit 2 sets of 2 reps ultra heavy all out

WOD:

8 min AMRAP

8 Thrusters 95#/65#

8 Tuck Jump toes to bar (Perform a tuck jump and then a toes to bar each rep)

OLY:

• Power Snatch – 70% x 3, 75% x 3, 80% x 3, 3RM
• Snatch High-Pull – 75% (of sn) x 3 x 3, 80% x 3 x 2
• Snatch Push Press + Overhead Squat – 70% (of sn or ohs) x 5+1, 75% x 5+1, 80% x 5+1, max 5+1

5 sets; no rest:
10 DB hang power clean
10 KB push press

Jumping Jacks,High Knees,Butt Kicks,Frankenstein Walk,Carioca,Skip for Height,Skip for Distance,Bear Crawl,A-Skips,A-Skips side shuffle,Lunges,Single leg bound

Team Stretch

Skill/Strength

Hurdle Bound for height

4×6

Build Up

WOD:

3 rds 

Shuttle Sprint Box Jumps Mania

Forward, lateral left, forward. lateral right, forward, lateral left

then 10-15-20m shuttle sprint

TWICE

then rest 1 min

thats one round,. You will do that 3x

OLY:

• 3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70%, 75%, 80%, max
• Clean Pull – 100% (of cln) x 3 x 4
• Front Squat – 70% x 3, 75% x 3, 80% x 3, 3RM
• Good Morning – 3×5

Agility ladder

Balance Drills

Team Static Stretch

Skill:

Muscle Up Progression

WOD:

21-15-9

Full Snatch 95#/65#

Bar hopping burpees

OLY:

• Power Clean – 70% x 3, 75% x 3, 80% x 3, 3RM
• Power Jerk – 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
• Overhead Squat – 70% x 3, 75% x 3, 80% x 3, 3RM

5 sets; no rest:
5 1-arm DB hangpower snatch/arm
8 pull-ups

Row 750m

Squat Therapy

Group Stretch

Strength-

5×5 Back Squat

Each rep you will go all the way down then come up hips just above the knees the back down and explode up.

WOD:

Filthy 50
50 Box Jumps, 24
50 Jumping Pull ups
50 KBS, 53/35
50 Lunges

Dynamic Warmup

Team Stetch

WOD:

Team WOD:
Run 200m each (relay)
100 Thrusters (75#/45#)
100 Chest-to-bar pull-ups
100 Box Jumps (30″/24″)
Run 200m each (relay)

Rules:
1 person works
1 person holds 45/25# plate OH While exercises are done by partner
* If the plate hits the ground, 10 burpees for each person!

ENJOY!

OLY:

Rest Day

Warmup

50 Step Ups, 50 Swings, Air Squats

Team Stretch

Strength:

Power Clean+Hang Clean+Full Clean

Build Up to heavy set

20 min

WOD:

Elizabeth”

21-15-9

Power Clean 135/95

Ring Dips

Oly: Rest Day

Warmup:

Plank routine

Group stretch

Strength:

Med Ball Clean and Jerk

10-10-10

WOD: 

“Hullender”

I am hereby dedicating this wod I created in honor of my friend Army Ranger SFC Mike Hullender.

400m Run

30 Back Squats @ 225#/135

400m Run

30 Front Squats @ 135/95#

400m Run

30 OH Squats 95#/65#

400m run

Warmup:

Hurdle Drills

Coach’s Instruction 20 min

Advanced Mobility

Snatch Prep

OH Prep

Squat Prep

Burgener w/ pvc

Burgener w/Bar

Strength:

Build to a 1 rep Power Snatch and Full Snatch

30 Sec to complete both lifts

Oly:

3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70%, 75% x 3 sets

Clean Pull – 95% (of cln) x 3 x 2, 100% x 3 x 2

Front Squat – 75% x 3 x 5

Good Morning – 3×5