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Monthly Archive for: ‘September, 2014’

Wed. 10/1/14

Buy In – 70th Run

21-18-15-9-6
KBS (32/24)
Box Jump Over (24/20)
DU
Singles

Tues. 9/30/14

hang Clean 5×3 ((light to mod.) catch in 2″ then 4″ then 6″ landing position))

PP-PJ-SJ 5×1:1:1

10min EMOM
Power Clean
Hang Clean
Push Jerk
Split Jerk
4 Burpees
Rx (155/118)

Mon. 9/29/14

SP 7×3

BSquat 4×5

OHS 3×8 (Use a Light wt.: 2sec hold in the bottom. 1sec hold at the top)

10!
DB Thrusters
Pull Ups
I-Run
*(Rain or inj sub:100m Row)

Fri. 9/26/14

Play with upside down for 5min.

Sumo Deadlift 3×10 – Heals wider than shoulder with

4 Rounds
5 Dbl. KB Swing Snatch
10 Dbl. KB Bent Over Row – ground to chest
15 Dbl. KB Russian Swing
20 Mtn. Climbers per leg

Th. 9/24/14

DB Snatch -Any Way- build to a heavy 3

9-15-21-15-9
STO (115/88)
BSquat ‘…….’
Pull Up
Cal. row
DU

Wod Notes
Do not dump the bar off of your back

Wed. 9/24/14

Hang Snatch High Pull 5×4. Stay in a light to moderate range focus on mechanics.

BB Bench – build to a heavy set of 3

DB Row – build to a heavy set of 5

3 Sets
:30 sec hand stand holds
ME strict pull ups
Rest :90sec b/t sets

3 Sets
:30 sec Push Up Planks
ME Push Ups
Rest :90sec b/t sets

Wod Notes:
Complete the above as time permits
Record heaviest Bench
Record total pull ups & push ups
Modify at coaches discretion.

Tues 9/23/14

PP 5×5

3 Rounds
20 WBS (20/14)
10 DL (165/123)
5 HR Burpees over bar
10 WBS
20 DL
30 Singles
Rest 1min.

Mon. 9/22/14

SP 8×3

FSquat 5×5

3 Rounds
10 DB GTO-alt.- (45+/30+)
10 Ball Slams (25/15+)
10 Air Squats to slam ball
30 DU (sub: 100m Row)

1000m Row

Fri. 9/19/14

15min stretch and mobilize

10 Rounds
5 Chins
10 Dips
15 Air Squats to med ball
(line the balls across the floor north to south at the edge of the mats)

Th. 9/18/14

15min stretch & mobilize

20min Rx Cap
30min Wod Cap
I-Run/300/SS8/300/I-Run
20 SDHP (80/58)
20 STO (80/58)

Row Sub: 200/350/500/350/200

Wed. 9/17/14

BB Bench 8×3

BB Row 5×5

21-15-9-6-3
KBS (32/24)
WBS (24/20)
Box Jump (24/20)

Tues 9/16/14

Row – Run – Stretch the tight spots

SP 8×3

BI: 70th Run (Out 3 – In 1)
5 Rounds
10 Cal. Row
8 Cleans – Any Way –
6per DB Snatch – Any Way –
4 Bar Facing Burpees
2 C&J
I-Run (Out 2 – In 3)
:
Wod Notes:
Spend More Focus on Rx Movement Standards
Island Runs are Clockwise.

Mon 9/14/14

Dedicate 15 min. to warm up, roll out, stretch and mobility

Front Squats 8×3

30-20-10-5
Thrusters (100/73)
Pull Ups

Fri. 9/12/14

Th. 9/11/14

Skills-about 10min:
Adv.
Rope Climb – practice technique Legless;J Hook;S Wrap

Novice work grip strength- 100ft farmers carry x 3

Interm. Choose between the two.

Strength:
BB Row 4×10

MetCon:
10! WBS (20/14)
20 singles ea round
1! Deadlift (225/168)

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