19 June 2013

Posted by coach on Jun 19, 2013 | 0 comments

Strength:  Push Press

5 x 5 x 3 x 3 x 1

WOD:  1 Round for time:

100 Wall-Balls (20/14)

100 Lunge Steps

100 Push Press (75/45)

Complete each movement before moving on to the next one.  30 minute time cap.  At 30 minutes, your score is the total number of reps completed.

Mobility:  On Your Own, you know what’s tight! 

Congratulations, no buy-out for this one!!!!!!!!!!!!

18 June 2013

Posted by coach on Jun 18, 2013 | 0 comments

Skill:  Box Jump

10-15 Minutes to find your 1 rep max box jump!

WOD:  3 Rounds for time:

25 Burpee Box Jumps (24/20)

400 Meter Run

Mobility: Achilles Tendon Work

Wall stretch, band stretch, toe raises, etc.

Buy-Out:  3 rds of 25 Ab mat sit-ups.  Go hard every round, with a short 3-2-1 rest between 

17 June 2013

Posted by coach on Jun 17, 2013 | 0 comments

Strength:  Back Squat

5 x 5 x 3 x 3 x 1

WOD:   21 – 15 – 9

Back Squat (135/95)

Chest to Bar Pull-Up (C2B)

Deficit Push-Up  (45/25)

Mobility: Hip Distraction

Buy-Out:  35 Candlestick Raises

15 June 2013

Posted by coach on Jun 14, 2013 | 0 comments

1000: Split Jerk

Work from the rack.  Increase the load in small increments.  Mobilize the shoulder and start splitting!

1100:  WOD – Death by Split Jerk

10 Minute time cap – (135/95)

All rounds begin from the floor.  Clean the bar once, then begin the movement.  Power cleans will be tolerated (grudgingly).

14 June 2013

Posted by coach on Jun 14, 2013 | 0 comments

Skill:  Wall Walks and HSPU

10 minutes to work the movements.  Don’t forget to engage the mid-line on those wall walks!

WOD:  10 Minute AMRAP of:

10 Wall Walks

10 Burpees

10 Pull-Ups

Mobility:  Shoulder/band work

Buyout:  50 Ab Mat Sit-Ups

13 June 2013

Posted by coach on Jun 13, 2013 | 0 comments

Strength:  Sumo Deadlift

Wide stance, medium grip (just on the knurling).  Same set up as a traditional D/L, just a shorter range of motion.  Pull some big numbers!

3 x 3 x 3 x 3 x 3

WOD:  7 & 7 – 7 Minute AMRAP 

7 Sumo Deadlift High Pull (SDLHP) (75/55)

7 Hand Release Push-Ups (HRPU)

Mobility:  Band resistance leg stretch.  While lying on your back, place the band around the foot and extend the leg.  Light those hammies up!

Buy out:  2 minute squat sit.  Stay in tension, don’t drop out of the bottom!  

12 June 2013

Posted by coach on Jun 12, 2013 | 0 comments

Skill:  Glute Ham Developer (GHD)

Work range of motion, violent leg extension.

WOD:  4 Rounds for time of:

25 Hollow Rocks

25 Supermans

400 meter run