Month: December 2013

Warmup:

20 Swings

20 Box Jumps with sandbag

200m run

2 times

Squat Therapy

Strength:

Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
(no significant pause at the top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets

WOD:

Three rounds for time:
Run 400 meters
20 KB Swings 53/35
12 HR Pushups

Warmup:

Clean Workshop

Squat Therapy

Tricep Smash ( Front Rack)

Strength:

Clean and Jerk 1-1-1-1-1 @90%

WOD:

20 min AMRAP

10 Clean and Jerk 95#/65#

15 C2B pullups

50 double unders

Warmup:

Row 750

Posterior Chain

Mobilize

Strength:

5×3 Conventional Deadlift

4×2 Sumo Deadlift

WOD:

Diane

21-15-9

Deadlift 225/135

HSPU

Warmup:

PVC Pass x 20  bring hands closer each 5

Footwork Drills ( let’s really dial in our jumping to landing positions) PVC or Barbell

Sots press x15 PVC or Barbelll

Burgener warmup

Hit hip mobility hard as well as shoulder

Take the necessary time to ensure a solid bottom position(get comfortable here, live in this position)

Strength:

Snatch

Build quickly to 90% of 1 rep max. Once you hit it shed 10#, then go on the minute until you fail. Once you fail a rep that’s it. Be aggressive no misses we don’t miss!!

Go to 50% and hit max unbroken snatch

WOD:

3 RFT

10 Chest to Bar Pullups

10 Front Squats 165/115#

10 Burpees

Beat my time 4:47

15 min ladder

3,6,9,12…etc

Thruster 115/85

Pushup

TTB

Burpees

Warmup:

Coach’s choice

12 Rds for time:

 3 Power Cleans, 135/95 lbs

5 Box Jumps, 24/20 in

7 Pull-ups

Cashout: Row 1,000m

Dynamic Movements

Mobility as group

Squat Therapy

10-15 Reps Strict HSPU or

20-30 sec holds

Front Squat:

5 reps at 70%

5-75%

5-85%

5-85%

5-85%

WOD:

3RFT

30 Walking lunges

15 TTB

30 Squat Jumps

30 Russian Swings

3 Rds or 20 min of:

25 Double Unders

20 Power Snatches 75/55#

15 Back Squats 75/55#

10 Pullups

400m Run