W.O.D.

Wed

Wed

8 min Med Ball plyo routine

Team Stretch

 

Strength:

Strict Press

2-2-2-2-2-2

Push Press

3-3-3-3-3-3

 

WOD:

Run 2 miles for time. Note the improvement from our last 2 mile run.

Tuesday, who wants it?

Tuesday, who wants it?

Warmup-

2 rds:

Row 500m

15 Box jumps

15 Push-ups 

 

Team Stretch 

Athletes, take 6 min to roll out. Foam roll, lacrosse ball, and pipe 

 

Skill:

Muscle up progression 

Based on skill level each athlete will do what’s best next step for those of you seeking this elusive move.

 

Wod:

 

21-18-15-12-9-6-3 rep rounds of:

Begin ea. round with 50 meter bear crawl,

Squat clean @95/65LBS,

Double-unders,

Deadlift @185/125LBS,

Box jumps @24″/20″

 

Its a little confusing but follow the rep scene and get it done.

Make up!

Make up!

4 rds

10 KB Swings

10 Air Squats

10 Airplanes

10 Lunges

 

Team Stretch

 

Strength:

3-3-3-3-3

Thrusters working from rack

 

WOD:

Amrap ladder 10 min

3,6,9,12,15 etc…Thrusters 95#/65#

3,6,9,12,15 etc…Pullups

 

We missed this programming on Friday I believe and I want us to start back here. I have some good stuff in store but I want to build from here. Remember there is always a method to our madness.

Filthy Fifty

Filthy Fifty

 

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

 

Partner Wod

Partner Wod

Dynamic Warmup

Group Stretch

 

With a Partner. One athlete working at a time you will be doing 30 sec of Push Press @115/75# followed by 30 sec of pullups, then rest for a minute while your partner does the same. This will be done on an ongoing clock for 20 min. so each athlete does ten rounds. Total Added reps for score.

Friday

Friday

4 rds

10 KB Swings

10 Air Squats

10 Airplanes

10 Lunges

 

Team Stretch

 

Strength:

3-3-3-3-3

Thrusters working from rack

 

WOD:

Amrap ladder 13 min

3,6,9,12,15 etc…Thrusters 95#/65#

3,6,9,12,15 etc…Pullups

13.1

13.1

WORKOUT 13.1

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible

Notes

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Movement Standards

Please be sure to watch the entire workout instruction video (above) for full details.



Burpee



The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made. 

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.



Snatch



Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Equipment

To complete this workout you will need:
– A target set 6” above your max reach
– One barbell
– Collars
– Plates to load to the appropriate weights for your gender and age group

Video Submission Standards

Click here to see an example of a valid video submission.

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, film the measuring of the target to be 6 inches above the Athlete’s max reach, as well as the plates and barbell to be used so the loads can be clearly seen. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the hips and chest are touching the ground at the bottom position, the hands can be seen touching the target, and that the barbell is locked out overhead on each rep.

Boom!

Boom!

Warmup:

EMOM 10 min

20 sec double unders

 

Strength:

Jerks

5×5

 

WOD

12 min Amrap

9 Box jump 24/20″ 

10 pull-ups 

3 squat cleans 225/135#

 

Lets touch base on that clean. Focus on getting under the bar and receiving it in that perfect front squat position. Elbows up, chest up, and weight in the heels. Drive up with the elbows and stand that weight up!

Mainsite

Mainsite

Group Warmup and partner assisted stretching

 

Complete as many reps as possible in 30 minutes of:

Rope climbs and push-ups

Count the number of trips up the rope and the number of push-ups within the half hour.

I want to hit the chest a little more after yesterday so we can feel what it’s like to push through the pain when a little sore.

 

Congrats to Amy Martin for placing 1st at her Masters Competition!

Linda

Linda

Warmup:

3 Rds

10 Pushups

30 High knees 

10 Wall push

30 High knees

 

Strength/WOD specific stretch as a team.

 

Strength:

Bench press

6×5

 

WOD:

“Linda”

 

10-9-8-7-6-5-4-3-2-1 reps:

Deadlifts @1.5 bodyweight,

Bench Press @bodyweight,

Cleans @0.75 bodyweight.