Month: July 2013

Agility Ladder

Team Stretch

Strength:

Weighted Situp

5×10

You choose weight

WOD:

1 mile run

then

5 Min Amrap

10 Pushups

10 situps

then

1 mile run

then

5 min amrap

20 High Knee Jump rope

10 Ball Slams

OLY:

• Snatch – 75%x2, 80%x1x3
• Snatch Pull – 90% (of sn) x 2 x 3
• Front Squat – 75%x2, 80%x1, 85%x1

Warmup:

High Knee Walk, High Knee, Quick feet, frankenstein walk, bear crawl, A-Skip, Side A-skip, B-Skip, Duck Walk

Alligator Crawl, Quad Stretch Calf raise, Sampson Stretch Walking

Group Mobility 

Really dig in with LX Ball on shoulders.

WOD:

Battleground’s “Be Chipper About it”

50 Box Jumps

40 Pistols Alternating

30 Power Snatches 115/75# Beast use 135/95#

20 Bar Hopping Burpees

10 Muscle Ups ( Or scale 1 muscle up= 1 Chest to bar pullup plus one deep ring dip)>>For this wod

Then Back UP , only you change out the snatches to CLEAN AND JERK

NO CAP, EVERYONE WILL FINISH

OLY:

• Snatch – 75% x 1 x 6
• Power Clean & Jerk – 75%x1+1, 80%x1+1, 85%x1+1×3

3 sets; no rest:
10 KB swings (light)
10 KB push press/arm (light)

Warmup:

PVC figure 8’s, 50 Step ups, 50 Swings (moderate weight), 50 Airplanes, 

Team Stretch

Strength:

Front Squat

5×5 @ 55%

5×5 @ 65%

5×5@ 75%

Knees out, wait in the heels, chest up, elbows up. If you feel like you are losing that lumbar, lower the weight slightly or until you can maintain rigidity in the midline. I want all of these reps to be solid. Perfect form.

WOD:

50-40-30-20-10

Wall Balls

Double Unders

*Stay consistent on the wall balls and double unders. Consistency is key. Rest as little as possible. Let’s go!

OLY:

• Snatch – 75%x2, 80%x1, 85%x1x3
• Clean & Jerk – 75%x1+1, 80%x1+1, 85%x1+1
• Clean Pull – 90% (of cln) x2, 95%x2x2
• Back Squat – 75%x3, 80%x2, 85%x2x2

*Last week. Then we build from the PR’s

400m Run

Group Stretch

Partner WOD – 20 min AMRAP

30 MB sit-up/toss over 24″ box 
20 Burpee / partner holds plank (no plank no rep)
15 Partner Squats (with a MB at your backs) MB falls out penalty 5 burpees 14/20#
10 Partner DL @65% of total body weight

* Your rep total is your score – total reps per round would be 50
* Partners may switch out burpees/plank hold as desired

3 rounds 15 yards each

skips, a skips, b-skips, repeat side ways, single leg hop, bound, high skip, vertical jump, box jump, WB side to side jumps

WALL PUSH 10 for 10 sec each

Team Stretch

WOD 1)

Athletes will have 3 attempts to establish max push/pull weight.

Distance is 75ft

(Warm up as needed) No rush

WOD 2:

8x200m sprints EMO2M

Every 2 min you will sprint 200m for time 8 separate intervals. Record each sprint separately and try to stay consistently fast!

OLY:

Rest Day

Run loop 2x

Squat Therapy

Band Stretch

Strength:

Work up to a 20 rep max Double KB Front Squat

WOD:

3 rounds
15x KB swing (53#/35#) 
15x each arm KB clean & jerk 
15x KB goblet squats 
30 KB Hand-to-hand swings 
15X KB Press each arm 

http://youtu.be/bNwMVXuF8C0

http://youtu.be/MeIiIdhvXT4

http://youtu.be/55HEdj7ZOcc

OLY:

• Power Snatch – 70%x2, 75%x2, 80%x1, 85%x1x3
• Power Clean + Power Jerk – 75%x1+1, 80%x1+1, 85%x1+1, 1+1RM
• Snatch Balance – 70%x3x2, 75%x3x3

3 sets; no rest:
15 pull-ups
200 m row

8 min Partner Med Ball Plyo Routine

Advanced Mobility

LX Ball, foam roll, band stretch, partner assisted 

20 min

Power Snatch intro/review

10 min

400m run to get the heart rate elevated slightly (Run at moderate pace) (75%)

rest 3 min then hit wod

WOD:

12 min AMRAP

8 Power Snatches 95/65

10 Burpees

12 Box Jumps 24/20

OLY:

• Clean & Jerk – 60%x2+1, 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM
• Clean Pull – 100% (of cln) x 3, 105%x3, 110%x3x2
• Front Squat – 70%x2, 75%x2, 80%x2, 85%x2, 2RM
• SLDL – 3×5

Dynamic Warmup:

High Knee Walk, High Knee, Quick feet, frankenstein walk, bear crawl, A-Skip, Side A-skip, B-Skip, Duck Walk

Alligator Crawl, Quad Stretch Calf raise, Sampson Stretch Walking

Team Static Stretch

Strength 1:

4-count Med ball situp knee stirkes w/ throw

(With your choice sized med ball, strike left knee then right knee then both knees then throw to partner, thats 1 Rep)

3×20 (Beasts do 5×20)

Strength WOD:

1-10-1-20-1-30

Back Squat

Start with 1 rep max then cut weight down for 10 reps, increase weight back up to near 1 rep max, then cut weight down for the 20 reps

Example:

1 rep @ 335

10 reps @275

1 rep @ 315

20 reps @ 225

1 rep @ 315 again maybe 305

30 reps @ 185

Then run 1 mile @ 75%

OLY:

• Power Snatch – 70%x3, 75%x2, 80%x1, 85%x1, 1RM
• Power Clean + Power Jerk – 75%x1+1 x 2, 80%x1+1×3
• Overhead Squat – 70%x2, 75%x2, 80%x1, 85%x1, 1RM

3 sets; no rest:
12 ring push-ups
20 DB row/arm

10 Min Double Under Practice

Practice Technique 

Team Stretch

Strength:

Deadlift

5×5

WOD:

“Diane”

21-15-9

Deadlift 225/135#

Hand stand push up

*Post times on board

Then right before you stretch out hit as many unbroken wall balls as possible

20/14#

OLY:

• Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
• Snatch Pull – 100% (of sn) x 3, 105% x 3, 110% x 3 x 2
• Back Squat – 70%x3, 75%x3, 80% x 3, 3RM
• Push Press – 70%x3, 75%x3, 80%x2, 85%x1, 1RM

Sunday’s wod:

4 rounds of:

300m run

6 power snatches 65/95

9 OHS 65/95

12 back rack lunges 65/95

Extra credit: Row 2000m for time