Archives

2/8/19

08
Feb
2019
WU: EMOM 6
Run in place 
Plank
 
Oly: Jerk Complex
7 x 2PJ + 1SJ
 
S/S: 3 rounds
ME dips + 3 negatives
10 long jumps 
 
Cond: For Time
30 Cal Row
30 Dead lifts 
30 Pull ups
RX 185/115
S1 135/85
S2 95/55
WODs

2/7/19

07
Feb
2019

Skill and Recovery

Skill:
Pull up progressions
Hollow/Arch to MU
 
Mobility and Stretching:
Upper
1) OH tricep
2) Bicep
3) Back pull
 
Lower
1)Wall Lunge
2)Seated Wall stretch
3)Stacked Hip
4)Greatest Stretch
 
Rest of time: Open Gym
 
WODs

2/6/19

06
Feb
2019
WU: 5 mins work on DUs
 
Oly: Clean Complex
5 x 1HH + 1MH + 2FS
 
S/S: N/A
 
Cond: Open WOD 17.5
10 Rounds FT
9 Thrusters
35 DUs
RX 95/65
S1 65/45 + SU
S2 45/35 + SU
40 min Time Cap
 
WODs

2/5/19

05
Feb
2019
WU: 20 Deep Squats Box Jumps
 
Oly: Barbell cycling 
20 Power Snatches (unbroken)
 
S/S:
1) Pistol technique 
2) EMOM 10 
8 pistols
 
Cond: AMRAP 15
 2,4,6… Box Overs w/plate, 20” box
 2,4,6… Burpees
 2,4,6… GTOH w/plate 
RX 45/25# Bumper plate
S1 35/15 
S2 25/10
*This AMRAP will have 3 movements that start with 2 reps each.  Each round add 2 reps to each movement until the 15mins expires.  Score will be Rounds completed + reps in the round you did not complete.
 
 
WODs

2/4/19

04
Feb
2019
WU: 3 rounds
10 squat jumps 
10 DB presses in full squat (light)
 
Oly: Snatch Complex 
5 x 1HH + 1MH + 2OHS
 
S/S: HSPU progressions
 
Cond: 7 RFT
7 HSPU
7 TTB
RX HSPU/TTB
S1 Elevated HSPU/KTE
S2 Push ups/V-ups
 
WODs

2/1/19

01
Feb
2019

WU: 30 BB OH lunges

Oly: 20 mins to 1rm Jerk

S/S: HS Walk progressions

“Karen”
150 Wallballs For time
RX 20/14,Black/Blue line
S any height lower


WODs

1/31/18

31
Jan
2019

Active Recovery

3 Rounds
30 seconds on, 15 seconds off
1) Row
2) Plank
3) Deadbug
4) DU/SU
5) Rest

Mobility
L/R wrist rotations with PVC
Ankles circles till it hurts
15 total walls slides
Quad stretch on wall

*Rest if class, work your weaknesses

WODs

1/30/19

30
Jan
2019

WU: 10 rounds
2 hollow/arch
1 Kipping pull up or attempt
35 DU or 100 SU

Oly: 20 mins to work to 1rm Clean

S/S: N/A

Cond: “My Buddy” For Time
(All movements are down with bumper plate)
30-20-10-20-30
GTOH
Russian Twists
Squats
RX 45/25
S1 35/15
S2 25/10

WODs

1/29/19

29
Jan
2019

WU: 5 rounds 
30s on, 30s off
Driver Squat holds w/10# bumper

Oly:N/A

S/S: 5×3 Back Squats (HAP)
Do several warm up sets up to the weight you will use for your 5×3.

Cond: EMOM 10
ME burpees
note: For 10 minutes you will attempt to get as many Burpees in each minute as possible.  You will be scored by the lowest number of Burpees you get in any round.  Consistency is the key.  Choose the amount of Burpees you attempt in each round wisely.  Good Luck!

WODs

1/28/19

28
Jan
2019
WU: 3 rounds
10 Burpees 
30 banded shoulder ext
 
Oly: 20 mins to work to 1RM Snatch
 
S/S: 30 total Sots Presses
 
Cond: 10-1 FT
DB Split Squats
Body Rows (chest height)
RX – 35/20#
S – anything else
WODs