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SUNDAY 2.5.2017

By: 0

Warm-up

500 m row at warm up pace

 

MOBILITY

Inch Worm

50′ with push up and pike hold

 

MOBILITY

External rotation at shoulder with PVC

Hold each side 0:30

 

MOBILITY

Barbell Ankle Stretch

Hold for 0:60

 

WEIGHTLIFTING

Clean Pull Stops

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

3 Rounds empty bar only

 

WEIGHTLIFTING

Clean and Jerk

Take 10 minutes and build to a heavy single.

Then EMOM for 4 rounds of 80%

 

 

Metcon

Wall Balls 20/14

3 Rounds 0:30 on 0:30 off

 

Metcon

Power Cleans 135/95

3 Rounds 0:30 on 0:30 off

 

Metcon

3 Rounds of:

0:30 Wall Balls 20/14

0:30 Power Cleans 135/95

0:30 Rest

SATURDAY 2.4.2017

By: 0

Warm-up

Over partner Burpees

Partner A in plank position

Partner B does burpee-jumps over partner

 

Warm-up

Med ball relay

3 Teams

 

STRENGTH

Team Push Ups

With a group of 3 form a triangle. Then, in unison, perform the push ups.

First group to reach 25 wins!

 

WEIGHTLIFTING

Snatch

Snatch take 10 minutes to build to a heavy single, Then with 80% (of single) 4 sets of 1 rep

 

Metcon

3 person

  1. Team 60 Clean and Jerks – 10 min time cap

Teams must rotate in the following manner, with one athlete working, and two resting at a time:

Athlete 1 – 10 Reps

Athlete 2 – 10 Reps

Athlete 3 – 8 Reps

Athlete 1 – 8 Reps

Athlete 2 – 6 Reps

Athlete 3 – 6 Reps

Athlete 1 – 4 Reps

Athlete 2 – 4 Reps

Athlete 3 – 2 Reps

Athlete 1 – 2 Reps

Rx Teams- (205, 145lbs)

Intermediate Teams- (185, 135lbs)

Scaled Teams- (165, 115lbs)

 

Metcon

Team of 3

25 Calorie Row

20 Hang Snatches (95/65)

20 Burpees

15 Front Squats (155/115)

15 C2B Pull-up

10 Hand-Release Push-ups

 

Follow the leader style.

FRIDAY 2.3.2017

By: 0

STRONG

Snatch Warm Up

3 snatch pulls from floor

3 snatch high pulls

3 muscle snatch

3 behind neck press

3 overhead squat

3 power snatch

3 squat snatch

WEIGHTLIFTING

Snatch Balance

2 sets of 3 reps

2 sets of 2 reps

AHAP/AFAP

WEIGHTLIFTING

Snatch

1 set of 2 @ 75%

4 sets of 1 @ 80%

METCON-BURN

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′

In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005

To learn more about Falkel click here

THURSDAY 2.2.2017

By: 0

STRONG

Warm-up

Tabata Double Unders

8 Rounds of 20/10

MOBILITY

Barbell Ankle Stretch

Hold for 0:60

MOBILITY

Front Rack Tricep rolling

WEIGHTLIFTING

Front Squat

5 sets of 2 reps @ 90%

METCON-BURN

Warm-up

Bring Sally Up, Bring Sally Down (Push Up) (AMRAP – Reps)

Tempo Push Ups to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down.

A total of 30 up/down reps are possible. Do not collapse to the ground on the downs – control the eccentric and don’t lie down at any time.

Metcon

4 rounds for time:

10 Power Snatch 95/65

15 TTB

20 Ring Dips

WEDNESDAY 2.1.2017

By: 0

STRONG

Warm-up

Clean and Jerk Warm Up

5 Hi Hang Muscle Cleans

5 Front Squats

5 Press

1 Split Jerk

3 Jerk Balances

1 round empty bar

WEIGHTLIFTING

Clean and Jerk

1 set of 2 reps @ 75%

4 sets of 1 rep @ 80%

METCON-BURN

CONNECTIVITY

Straight Body Floor Levers

12 reps total

CONNECTIVITY

Pull-Up Pull-Overs

8 reps total

Metcon

3 Minute AMRAP Burpees

Rest 2 minutes

5 minute AMRAP of:

10 C2B Pull Ups

15 Box Jumps

Rest 2 minutes

3 Minute AMRAP Burpees

TUESDAY 1.31.2017

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TUESDAY 1.31.2017

STRONG

Warm-up

Clean Pull Stops

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

3 rounds with empty bar

WEIGHTLIFTING

Clean Pull

5 Sets of 4 reps @ 115% (of clean)

WEIGHTLIFTING

Push Press

4 sets of 3 reps @ 90%

METCON-BURN

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 X 0:30/0:15

CONNECTIVITY

Hollow Body Holds

Tabata 8 X 0:20/0:10

Metcon

10 Wall Walks

Then-

4 rounds of:

100 Double Unders

25 KB Swings 24/16

10 Power Cleans 135/95

Then-

10 Wall Walks

MONDAY 1.30.2017

By: 0

STRONG

Warm-up

3 Lanes

Relay style. Once the the first person has gone 50′ doing the movement, sprint back and tag their next person in line.

Duck walks

Lunges

Butt Kicks

Karioka

STRENGTH

Back Squat

3 X 3 @ 87%

2 X 2 @ 90%

METCON-BURN

MOBILITY

Barbell Ankle Stretch

Hold for 0:60

MOBILITY

Box Shoulder Stretch

3 X 0:30/0:15

Warm-up

3 snatch pulls from floor

3 snatch high pulls

3 muscle snatch

3 behind neck press

3 overhead squat

3 power snatch

3 squat snatch

Metcon

15-12-9 of:

Muscle-Ups

Hang Snatch (full squat) 115/75

Sub for MU’s: Banded Ring Transitions plus Dip

SUNDAY 1.29.2017

By: 0

Warm-up

100 Double Unders for Time

 

MOBILITY

20 Pass Throughs

10 BHN Press

10 OHS

10 Sotts Press

 

MOBILITY

Box Shoulder Stretch

3 X 0:30/0:15

 

WEIGHTLIFTING

Snatch Warm Up Pull with Position Holds

Pull to below knee

Pull to above knee

Pull to high hang over

Pull to high hang vertical

hold for 3 count at each position

run through this 5 times, focusing on positioning bar placement and weight distribution through your foot

 

WEIGHTLIFTING

Hang Power Snatch from High Hang Vertical

EMOM for 4 minutes

2 Reps @ 70%

 

WEIGHTLIFTING

Hang Power Clean from High Hang Vertical + Front Squat + Split Jerk

EMOM for 4 minutes

2 Reps @ 70%

 

Metcon

Row 500m

40 KB Swings 32/24kg

30 Pull Ups

20 Pistols (alternating)

Row 500m

20 Pistols (alternating)

30 Pull Ups

40 KB Swings 32/24kg

Row 500m

 

There is no score to this WOD

I want you to do your row STRAPLESS. Focusing on technique.

I want your pistols to be legit, heel down, knee below hip. Scale if you need. Use a band, a plate if you have bad ankle mobility.

Do not get caught up in your numbers/score. You are supposed to be getting better, and better DOES NOT mean the fastest time on the board. It means BETTER form, better technique and then, and only then, more weight and faster times.

SATURDAY 1.28.2016

By: 0

Warm-up

Agility Ladder Drills

 

MOBILITY

50′ of inch worm with push up and pike

 

MOBILITY

Deep Couch Stretch

Each leg 2X for 0:30

 

MOBILITY

Box Shoulder Stretch

3 rounds of 0:30/0:15

 

STRENGTH

Bench Press

5 sets of 4 reps @ 85% 1RM

 

 

Metcon

Bad Karma

50 Barbell Curls (45,25)

10 KBS (24,16)

40 Barbell Curls

20 KBS

30 Barbell Curls

30 KBS

20 Barbell Curls

40 KBS

10 Barbell Curls

50 KBS

Partner WOD

 

Alternate every 5 reps until both partners complete all reps.

Only 1 partner working at a time.

FRIDAY 1.27.2016

By: 0

STRONG

Warm-up

Bring Sally Up, Bring Sally Down

Tempo back squas to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down (start with the bar up for the first Sally Up)

A total of 30 up/down reps are possible. Do not let go of the bar until the song ends.

Empty bar

STRENGTH

Back Squat

5 Sets of 4 reps @ 85%

METCON-BURN

CONNECTIVITY

Partnered Med Ball Sit Ups

Facing each other with feet/legs interlocked.

Both partners do a sit up at the same time passing the med ball to the partner.

50 Reps total

Metcon

17 Minute AMRAP:

1 rope climb

20 Wall Balls 20/14

15 Power Cleans Push Jerks 115/75