Monthly archives: August, 2014

8/29/14

Warm up-:15 jumping squats

: 15 reverse lunges (alt)

:15 burpees

:15 sit ups

pole stretch :30 x3

walking in toes/ heels x 2 turf lengths

strength

5x 1 back squat @ 95% of 90% of 1 RM

 

WOD

4 Rds

6 / 6 KB step up to lunge

4/4 lateral box jumps

8/8 monster walks

sled push/pull



8/28/14

Warm up-800m run;  turf length inch worm ; 20 MB Russian twister.

 

strength-

4rds

hip activation complex x10

A.) scorpion

B.) fire hydrant

C.) hip internal rotation

rest :30

3 way shoulder raises x10

A.) front

B.) lateral

c) rear delt

Rest :30 secs

then

8 min EMOM

30 Grasshoppers

5 HR Push ups

* rest of time complete as many wall balls as possible…. Score will be total amount of wall balls completed



8/27/14

warmup-

10 box jumps; 12 back extensions; 25 banded good mornings

strength-

work up to a heavy 5, hit for 5×5

 

WOD

3 RFT

80 double Unders

20 pull ups

8/8 Renegade rows

15 knees to elbows

 



8/26/14

Warm up – 300m run; 15 wall balls; 15 hollow rocks; 15 super mans;

mobiliTy- banded hip flexor 2min each side

strength- 6×2 at 90% of 90%

* keep it up guys light is at the end of the tunnel we are almost done our squat cycle!!!

 

WOD

21-15-9

push press (135/95)

kb swing (53/35)

*6 squat thrusts at the end of each round



8/25/14

Warm up-

crab walk x2; handstand hold 1:00; walking lunge stretch (turf) ; 10 MB cleans

mibility-

gargoyle stretch

Strength-

pvc skill work quickly on clean and jerk

15 mins to establish 2RM clean and Jerk

 

WOD

6 min AMRAP

20 air squats

10 broad jumps

rest 2 mins

6 min AMRAP

400 m run

8 pull ups (strict)

rest 2:00 mins

6 min AMRAP

15 Burpees

20 ab mat sit-ups



8/22/14

Warm up-

bear crawl x2; 10 ring rows; 15 wall balls; 5 pull ups

 

Skill-

athletes can spend 10 mins working on any skill they would like to work

strength

Back squat

6×4 at 85% of 90%

WOD

4RD * if missed yesterday for time; if here on Thursday just finish

50 double unders

20 toes to Bar

10 DB slams

2 plate pushes



8/21/14

Warm up:

:15 plate hops

:15 walk over HR push ups

:15 ecs hip thrusts feet on plate

:15 hip slaps feet on plate

5 rds

Mobility-

KStar running chart

WOD

3RFT

800 m run

14  Thrusters ( 95/65)

7/7 KB snatch

14 burpee box step overs

 



8/20/14

Warm up

Tabata double unders

20/20/20 BPAs; 15 Pvc pass throughs; 5 inchworm to a push up

KB get up sequence- crunch , post, tripod, sweep, up, reverse

3 sets of

A.) Floor Press x6

B.) Ring Rows x 10 ….. If to easy put feet on box

C.) kb get up x 2/2

then

4Rds

Max pull ups

rest 60 secs

Max push ups

rest 60 secs

 

 

 

 



8/19/14

Warm up- 400m run; 10 PVC/ Bar thrusters; forward/ backward bear crawl; super friend quad foam roll

Mobility-

Partner shoulder stretch: 30s x2

Any K Star mobility drill that you feel you need 3-5 min

Strength/ Skill

work up to heavy snatch * does not have to be 1 RM, focus on catching in squat

WOD

Helm Gone Bad
* Variation of Fight Gone Bad workout

3 Rounds

1 min Wall balls (20/14)

1 min KB Sumo Deadlift High Pull

1 min Burpees

1 min America KB swings

1 min rest

your score will be your total amount of reps after the 3 rounds

 



8/18/14

Warm up

60 double unders; Spider-Man stretch :30×2 ; 10 plate holding squats

mobility-

couch stretch 1:00 min each leg

 

strength

back squat 10×3 @80% of 90%

 

3RFT

3 hang power cleans (135/95)

5 box jumps (24″/20″)

7 HR push-ups

image

 



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