Monthly archives: November, 2014

12/1/14

Warm up-

3 rds

6 squats with press outs (hold 3 secs)

duck walk <—>

10 back ext, super mans

Mobility- banded hip stretch

Strength –

Back Squat 5×5 @75%

 

WOD

EMOM 12 mins

ODD: kb racked lunges 6/6

EVEN: 20 KBS (53/35)



11/29/14

Warm up-

2 rds

20 double unders

15 air squats

10/10 monster walks

 

skill work handstands 5 mins

 

WOD

in any order

200 rope slams

100 hurdle hops

80 walking lunges

60 wall balls

50 burpees

40 toes to bar

30 box jumps

20 squat cleans (95/65)

10 bear crawl —->

5 rope climbs/ 12 recline rope climbs

1 run (400m)



11/26/14

Warm up-

20/20/20 BPAs

4 rds

5 PVC / bar behind the neck presses

5 OH aquats

5 solts press

 

Mobility- stripper stretch x:30 for 2 rds

 

Strength-

working up to a heavy 2 hang snatch… If you power must do overhead squat afterwards

 

WOD-

4 Rounds NOT for time

a.) 3 reps at heavy push press

B.) 12 ring face pulls

c.)10 plate/ DB lateral raises

d.) heavy sled

 

Finisher

100 band push downs



11/25/14

HAPPY BIRTHDAY COACH MIKE K

 

warm up-

2 rds

10 bar thrusters

8 kb squat to high pull

20 plate hops

6/6 kb clean and press

 

mobility-

banded arm/ shoulder stretches:45 secs each way one time per arm

 

WOD

Coach Mikes first ever WOD

Fight Gone Bad

3 or 5 rounds , rotating every min

wall ball 20/14

Sumo deadlift high pull (75/55)

box jump (20″)

push press 75/55

row / air dyne for cals

rest 1 min between rounds



11/24/15

HAPPY BELATED BIRTHDAY COACH MIKE D

 

warm up-

:15 jumping jacks

:15 mountain climbers

:15 push ups

:15 sit ups

 

mobility-

banded ham  stretch :30 x2

 

Strength-

decontruction of clean complex

 

WOD

5RFT

plate OH lunge (45/25)

8 KB swings (53/35)

6 burpee box jumps(24/20)

Every 2 mins 10 double unders



11/22/14

Warm up-

4rds

10 Russian kbs

max effort hand stand hold

6/6 SL RDL

5 squat to press outs

 

wod 1

6 min AMRAP

6 deadlifts 135/95

9 hand power cleans

12 shoulder to overhead

5 min break

then

6 min AMRAP

1/1,2/2,3/3……..

thruster

bar facing burpee



11/21/14

Warm up-

ladder drills;

20 hurdle hops;

single leg squat

3x

 

Skill-

snatch

 

WOD

20 min AMRAP

9 handstand push-ups/ 4 wall walks

18 grasshoppers

400 meter run ( 3 around building/ 4 out side)

 

Dress warm!!!!!!!!!



 

 

Warm up- 3 mins of double under practice/ constant jump roping

3 rds 10 wall balls crab walk 10/10 monster walks

Mobility :30 gargoyle stretch x2

: 30 partner elbow stretch with PVC

Strength- 1/4 paused front squats go all the way down come up about half way, hold for 1-2 secs then all the way back down then all the way up .

Working up to heavy single -5 heavy singles after each squat perform 2 depth jumps, landing off if a tall box then immediately jumping as high as possible in the air

WOD

60-50-40

MB cleans

30-20-10

KB Swings



11/19/14

Warm up-

3 rds

20 hollow rocks

15 supermans

10 glute bridges

10 ring face pulls

 

Strength-

a.) bent over row 8

b.) kb seasaw press 12

4 working sets

then

3 rounds

max pull ups in a min

max push-ups in a min

max abmat sit ups in a min

 

WOD

5 RFT

7 kb squat to high pull

10/10 lateral step ups

25 double unders

 



11/17/14

Warm up

3rds

8/8 kb clean and press;  sled push; 12 kb crunch and punch; bear crawl

 

mobility-

wrist stretch :45x 2

strength-

a) squat cleans 6,6,4,4,2

b.) rope climb/ recline rope climb

WOD

21-15-9

deadlift (225/165)

toes2bar

HR push-ups

 



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