Friday 10/30/15

Running clock in 25:00

Today we will play cards...

Coaches choice

**Don't forget Halloween Workout Saturday. WEAR YOUR COSTUMES!!!

Thursday 10/29/15

OTM 8:00

2 Power Clean add 5-10 lbs from last week

Conditioning:

6 min AMRAP

8 Power Snatch 115/75

18 wall ball

rest 3:00

4 min AMRAP

5 power Snatch 135/95

15 wallball

*scale weight accordingly

Tuesday 10/27/15

E2M (5 sets)

3-5 Touch ad go Power Snatch

**Stay light.. work on becoming more efficient **

Conditioning:

4RFT

400m run

15 box jumps 24/20

10 kb swing 70/53

Monday 10/26/15

Strength:

3x6 back squat at 75%

Conditioning:

15-12-9

Power clean and jerk 135/95

Chest-to-bar pullup

Saturday 10/24/15

For Time:

In teams of 2

While Partner A rows 400m, Partner B completes AMRAP of:

KB swings 53/35

Pull Ups

SDHP

Jumping Lunges

Burpees

** Partners move to next station after each partner completes the station.

Friday 10/23/15

OTM 10:00

2 Power Clean at 75%

Strength:

RDL

4X5

Conditioning:

8 rounds for 16:00

Walk :30

Jog 1:00

Sprint :30

Thursday 10/22/15

Warm up: 

2000m partner row

Strength:

Pendlay Row

3x8

Conditioning:

Score is total time with rest

9 thrusters 95/65 + 9 kb swings 53/35 rest 1:00

12 thrusters + 12 kb swings rest 1:00

15 thrusters + 15 kb swings rest 1:00

18 thrusters+18 kb swings

Wednesday 10/20/15

Otm 10:00 

even: 2-5 muscle up/10 kipping pull-up/10 deep ring row

odd: 30' hs walk/ 5 wall walk/ ;30 hs hold

Conditioning:

6 min AMRAP Of:

5 Power Cleans (155/105)

15 HRPU

- 3 min REST THEN - 

4 min AMRAP Of:

3 Power Cleans (165/115)

10 HRPU

Tuesday 10/20/15

Complex:

OTM 12:00

1 hang power snatch+1 power snatch+ 1 ohs

add weight every 3 minutes

* Start light..work on speed and technique

Conditioning:

5 rounds for time 

200m run

5 Power snatch 95/65

5 ohs

Monday 10/19/31

Strength:

Front Squat

5x5 at 70%

Conditioning:

As far as possible in 14 mins:

5-10-15-20-25...

Alt DB Power Snatch (heavyish)

Box Jump Overs (24/20)

100m DB Carry. Carry anyway you wish. (same weight as Power Snatch) ...at the end of each round

Saturday 10/17/15

Partner WOD:

Run 600m

50 kb swings 53m/35w

60 Box Jumps (24/20")

50 Push Press (95/65#)

60 Sit-Ups

50 Bar-Facing Burpees

Run 600m

Rules: 

Both partners must complete the full run to start and end the WOD.

As a team, you must complete the number of required reps, but it does not matter which of you does more or less.

Each team member must complete at least one rep of each movement.

You may not start the next movement until all reps in the previous movement are complete.

The WOD is over when the last member of the team finishes the last run.

Friday 10/16/15

10:00 Gymnastic skill work *your choice

Strength:

Deadlift 

10-8-6-4-2

building each set

Conditioning:

AMRAP 8:00

40 double under

15 wallball 20m/14w

10 ring push up

*sub hrpu

Thursday 10/15/15

OTM 10:00

2 power clean

*75% of heavy single 

Conditioning:

In teams of 2 for time:

Mile farmers carry 53m/35w

*every 2 laps 40 box jumps 24m/20w

Switch as needed on mile 

share equal reps on box jumps

Wednesday 10/14/15

For Time:

50 calorie row

40 walking lunges

30 kb swings 70m/53w

20 pullups

10 hspu

20 pullups

30 kb swings 70/53

40 walking lunges

50 calore row

Tuesday 10/13/15

E3M for 3 sets:

5 press+5 push press

Conditioning:

3 rounds for time:

7 thruster 115m/75w

7 lateral burpee

7 power snatch

7 lateral burpee

Monday 10/12/15

Strength:

Back squat 

3x7 at 70%

Conditioning:

"Elizabeth"

21-15-9

Power clean 135m/95w

ring dip

*scale to band or box

Saturday 10/10/15

Partner runs:

Alternating

P1 run P2 rest then switch

100m run

200m run 

400m run

400m run

200m run

100m run

rest 7:00

Teams of 2:

"Heavy" Randy

75 power snatches for time 95m/65w

split reps

Friday 10/9/15
Warm up:
800m run then:
3 X
5 deep ring row
5-10 push up
10 good mornings w/bar
10 air squats
10 kipping swings

Conditioning:
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225-lbm./155w deadlifts
Strict handstand push-ups
* scale kipping hspu or seated db press

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155-lb m/105w power cleans
One-legged squats

Thursday 10/8/15

Strength:

20:00 to work to a heavy single Power Clean

Conditioning:

AMRAP 10:00

400m run

20 wall ball

Wednesday 10/7/15

OTM 12:00

even- Goat 1

odd- Goat 2

* Athlete will choose skill or movement that you need/want to work on.  1-5 reps

Conditioning :

3 Intervals 1:1 rest

500m row

15 kb swings 70m/53w

10 shoulder to overhead 115m/75w

Tuesday 10/6/15

Strength:

A. Snatch Pulls 3x5

B. weighted pushups 3x5

Conditioning:

3 RFT:

30 hang power clean 95m/65w

30 straight leg sit up

30 box jumps 24m/20w

Monday 10/5/15

Strength:

OHS

5x5

building each set

Conditioning:

4 Sets, rest 2 min between sets:

In 2 min

Run 200m

With time remainig, ME Rounds of

10 pullups+ 5 burpee

Saturday 10/3/15

Teams of 2

"Badger"

3RFT

30 squat cleans 95m/65w

30 pullups

800 m run

* split reps evenly

*Partner runs

Scale pullups:

banded or ring rows

Friday 10/2

Otm 10:00

even: 5 Deadlift

odd: 1-2 rope climb

Conditioning:

10x 100m sprint

rest:90 between sets