1 July WOD

Mobility: Shoulder Mobility

Skill Practice Warm Up: Spend 10 minutes working up to a challenging

power clean and jerk. Approximately 70-85% of your max. Plan on hitting

that weight for 2-3 ‘sets.’

 

Metabolic Conditioning: “Stuck in the Middle with You” – As many

rounds as possible in 15 minutes.

5 ‘heavy’ jerks–shoulder to overhead, from the ground- (Performance:

155lbs, Athletic*: 93lbs, Health: […]

By |June 30th, 2015|Workout of the Day|Comments Off on 1 July WOD

30 June WOD

Mobility: Shoulder Mobility

Strength: Push Press – Session 5 (80 – 90%)

7 x 1 (7 sets of 1 reps, “across,” same weight for each set)

Jump up in weight but still keep it light.

Super Set: 7 x 2 DB Split Squat (7 sets of 2 reps, “across,” same weight for

each set)

Jump up in weight or make the […]

By |June 29th, 2015|Workout of the Day|Comments Off on 30 June WOD

29 June WOD

 

Mobility: Hip Mobility

Skill Practice Warm Up: Spend 6 minutes working up to a challenging

height box jump (make sure you are thoroughly warmed up first!)

Strength: Back Squat 3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” –

Increasing Load Each Round).

Metabolic Conditioning: “Money For Nothing” – 7 Minute AMRAP

40’ walking […]

By |June 28th, 2015|Workout of the Day|Comments Off on 29 June WOD

Friday June 26

Strength/Skill 

None

Metabolic Conditioner

“Bonnie and Clyde”

20 minute AMRAP.

10 Round Trip Sled Pushes 20’ out and 20’ back

12 Kipping HSPU

12 Squat Cleans 95/65

12 Clean & Jerks

400m Sandbag Run – One Bag, Both Partners Run

By |June 25th, 2015|Uncategorized, Workout of the Day|Comments Off on Friday June 26

Thursday June 25

Skill Practice Warm Up

Muscle Up Progressions

Metabolic Conditioning:

“Diesel Power” – 17 minute AMRAP.

7 ‘heavy’ power clean 155/115

14 bumper plate burpees 45/35

400m run

1 minute rest

By |June 25th, 2015|Workout of the Day|Comments Off on Thursday June 25

Wednesday June 24

Strength

Deadlifts 1-1-1-1-1-1-1 (7 sets of 1 rep, “strong effort” –

increasing load each round)

Metabolic Conditioning

“Helm’s Deep” 8 Minute AMRAP

20 wall ball 20/14

40’ broad jump

100m bumper plate farmer carry  45/25–one in each hand, held at the sides-

Coaching Tips: Get through the first wall balls as fast as possible, but plan

on breaking up later rounds into small sets with […]

By |June 23rd, 2015|Workout of the Day|Comments Off on Wednesday June 24

Tuesday June 23

Skill Practice Warm Up

Spend 10 minutes working up to a

challenging weight pause snatch (3 second pause at or just below the knee).

Shoot for 7-10 reps in the 10 minutes.

Metabolic Conditioning

“Red Charger” For Time

5 Rounds

12 Power Snatches 115/85

12 Shoulder to Overhead same

18 Toes to Bar (scale sit ups)

40’Bear Crawl

Row 500m

1 Minute Rest

By |June 22nd, 2015|Workout of the Day|Comments Off on Tuesday June 23

Monday June 22

Strength: Push Press (70 – 80%)

6 x 2 (6 sets of 2 reps, “across,” same weight for each set)

Super Set: 6 x 3 DB Split Squat (6 sets of 3 reps, “across,” same weight for

each set)

Metabolic Conditioning

“AVAST Matey!” For time.

25 Kettlebell swings 53/35

10 Supine ring rows

Row 500m

10 Supine ring rows

25 Kettlebell swings

Scale up to 70/53 on the […]

By |June 21st, 2015|Workout of the Day|Comments Off on Monday June 22

19 June WOD

Mobility: Work Shoulder Mobility

Skill/Strength:  Spend 15 Min Working up to a Challenging 3 Rep Bench Press

WOD: “St Petersburg Canals” For Time

6 Rounds

10 Russian KB Swing 70/53

10 Push Ups

10 Kipping Pull-Ups

30 Double-Unders / 90 Singles

300m Row

1 Min Rest

By |June 18th, 2015|Workout of the Day|Comments Off on 19 June WOD

18 June WOD

Mobility:  Work Shoulder and Wrist Mobility

Skill:  Spend 5 Min Working Up to a Challenging Strict Shoulder Press

Strength:  Push Press 7 X 1 (70-80%)

Superset: 7 X 2 DB Split Squats

WOD: “Elizabeth”

For Time: 21-15-9

Power Clean 135/95

Ring Dip (Scaled = 12-9-6)

Optional Cash Out: 100m Farmer carry, 100m run, 4 Min

By |June 17th, 2015|Workout of the Day|Comments Off on 18 June WOD