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Monthly Archive for: ‘April, 2011’

4/28/11 Fri

12 Air Squats – 10 Dead Hang Pull Ups

Dead Lifts 10 Sets Of 10 Reps @ 4020 Tempo

21-18-15-12-9
SDHP (95/63)
HPC (95/63)
PP (95/63)
Rec Run
There Will Be A 30min Time Cap On This WOD.
Be On Time… That’s On The Floor And Ready To Go At The Top Of The Hour.

4/28/11 Th

11 Air Squats – 9 Pull Ups

5 Rounds For Time
5 Power Snatch (135/93)
10 Lunges
Bldg Run

Time Remaining: Skills Work

4/27/11 Wed

10 Air Squats 8 Dead Hang Pull Ups

Strength Wod:
10 Sets of 10 Dips
60 Sec Rest Between Sets

Metabolic Conditioning Wod:
For Time;
21 DB Power Snatch Per Side (40/25)
100m Tire Pull (Tunder/Litnin)
15 DB Power Snatch Per Side (50/30)
100m Tire Pull (T/L)
9 DB Power Snatch (60/35)
100m Tire Pull (T/L)
3 DB Power Snatch (70/40)

4/26/11 Tues

Day 8 Air Squats – Day 6 Dead Hang Pull Ups

Tabata Stylee:

25 Pull Ups
30 Thrusters (95/65)
35 AKBS (24/16)
40 WBS (20/14)
45 Dead Lifts (185/123)

4/25/11 Mon

1

8th day of Air Squats – Day 6 For Dead Hang Pull Ups

10 sets of 10 reps Back Squats @ 4020 Tempo
60 sec rest exactly

Rest 10min Dynamic/Static Stretching

3Rounds For Time
20 Wall Ball Shots (25SB/20DB) (20SB/14DB)
10 Box Jumps (30/24) (24/20)
==============================
Foundations
SP – PP – AS
Work on Mechanics of Back Squat

4/23/11 Sat

6 Air Squats. Catch up on any missed Pull Ups

11.5 Sectionals WOD
20min. AMRAP
5 Power Clean
10 Toes To Bar
15 Wall Ball Shots

4/22/11 Fri

5 AS 5 PU

5 Rounds For Time
Bldg Run
5 Burpees
15 A-KBS (24/16)
5 Burpees
15 WBS (20SB/20DB)
5 Burpees
15 SIt Ups

4/21/11 Th

4 AS 4 PU

Dead Lifts 1-1-1-1-1-1-1
Clean High Pull 3-3-3-3-3
Clean 5-5-5

4/20/11 Wed

Day 3 Air Squats – Day 3 Pull Ups

Back Shoulder Press 12-10-8-6-4

Main WOD:
4 Rounds For Time
Farmers Walk – Bldg
10 DB SLDL
10 DB Row
Bldg Run

4/19/11 Tues

Day 2 Air Squat Challenge & 2 Pull Ups

5 Rounds For Time
Rx = (165/83) & ROM
5 Power Clean
8 Front Squats
5 PP/PJ
8 Back Squats
5 Pull Ups

4-18-11 Mon

5

New Challenge… Who Dat Tryin’ Ta’ Ge’ Down!
Any Playazzzz N Da Howsss!
1 Air Squat – 1 Pull Up

Main WOD:
4 min of work – 4 min of rest
BB Bench Press
BB Rev Grip Row
BB Back Squat
BB Curl
BB Skull Crusher
Record Reps Of Ea. Ex.

11/16/11 Sat

WOD:
4 Rounds For Time
5 Dead Hang Pull Ups
10 GTO (135/98)
15 AKBS (24/16)
20 Air Squats
(B/T Ea. Ex. Complete 5DU 10Singles 5DU)

4/15/11 Fri

New Challenge Starts Mon, 100 Days Of Air Squats. + Pull Up Sequence.

5 sets 3 Reps
Snatch Balance
Novice: Back Squat Shoulder Press

3 Rounds For Time
10 WBS
10 HPC
10 Burpees

4/14/11 Th

Burpee Challenge Is Complete. Congratulations To Kent and Mat S. Who have Seen It Through To The End.

The New Challenge Starts Mon Air Squats and Pull Ups

Main Wod:
5 Rounds -No Time Component-
(Record Wt Progression Per Round)
3 DB PC&J
3 DB Single Squats
Repeat On Opposite Side

3 Push Ups Hand On DB
Repeat On Opposite Side

6 DB Row Per Side

6 (Set Tempo) Ring Rows (31×1)

Bldg Run

4/13/11 Wed

100 Burpees… Hallelujah! It’s Over!!!

Min 5 Rounds Add Rounds As Needed
5 Dead Lifts
5 DB Shoulder Press
5 T2B

Record Max wt on unbroken sets of DL and SP

With Time Remaining Make An Easy Cleary Run.
Then Do Skills Training Of Coaches Direction.

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