Month: September 2013

400 meter run

Squats, Lunges, Jump Squats, Step ups, 

PVC Pass Through, Figure 8’s, Snatch Press

WOD:

3 Back Squat  @80% EMOM 15
then..
12 Rounds at the top of every 2 min
Sprint to mailbox, perform 10 pushups, then sprint back

Mobility Drills
Arm circles
Leg kicks
Neck Rolls
Hip Circles
Knees circles
Samson Stretch

Hip Mobility
10 Squat
10 Dive Bombers
Duck walk on heels
Lunge Side to side for 10 (5 each)
5 10 sec groin stretch pull close each set
10 Wall Squats

Warmup:

400m Alternating- Forward, Side, Back Peddle, Side

Squat Therapy

Squat Mobility

Strength:

Back Squat

5×3 @ 85%

Go DEEP!

WOD:

20 Back Squats 135/95#

100 Double Unders

20 Front Squats 135/95#

100 Double Unders

Warmup:

5-10-5 Shuttles x2 each

Suicide, Forward+Back Peddle, Side Shuffle

40 Wall Balls 10-10-10-10 Nice and slow on the way down and explode up. The last ten throw as high as possible.

Team Band Stretch

Mobility- 10 min

Strength:

3 rds of:

Max Handstand Pushups

WOD:

40 Pullups

36ft OH Walking Lunge 155/105#

30 Pullups

36ft OH Walking Lunge

20 Pullups

36ft OH Walking Lunge

10 Pullups

*You will walk the length of 6 mats.

Warmup:

High Knee Walking, High Knees, Quick Feet, Frankenstein Walk, Butt Kicks, Alligator Crawl, Bear Crawl, Lunges

Voice Commands for situps and pushups

Group Stretch

Strength:

5×5 Superset

Bentover Barbell Row

Bench Press

@ 70-75%

WOD:

10 min AMRAP

2,4,6,8,10etc…..

SDHP 95/65#

Lateral Bar Hopping Burpees

Warmup:

Clean and Jerk Progression

Clean and Jerk Workshop

Done with Barbell only

Mobility:

Foam Roll

LX Ball

6 min EMOM

20 Double Unders

10 Situps

Strength:

5×1

Squat Clean and Jerk @ 90%

WOD:

For time:
Run 200m
4 Front Squats 205/140#
Run 200m
8 Front Squats
Run 200m
12 Front Squats

3 rounds:
45 sec on/15 sec off of
Box jumps 24/20
Push press 75/55
Rest 2 min
3 rounds:
45 sec on/15 sec off of
Plated burpee hops
Alternating plated lunges 45/25
Rest 2 min
3 rounds:
45 sec on/15 sec off of
Double unders
Hang power cleans 75/55

The Don“

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

40 SDHP w bar, 40 step ups, 40 good mornings w/ bar, 40 glute bridges w/ bar, 40 push press w/ bar

Group Mobility 20 min

WOD:

20min AMRAP

40 Air squats

30 HR Pushups

20 KB SDHP 53/35

10 Strict Pullups

1 100ft Bear Crawl 

Post WOD Mobility

Enjoy your weekend and great week of training everybody. Really solid.