Blog Archives

160701

6/30/2016

Friday

Warm Up:
800m Run

Strength/Skill:
8 min EMOM:
10 Heavy KBS

WOD:
1000m Run
100 Double Unders
10 Power Snatch (135/95)
500m Row
50 Burpees over rower
5 Power Snatch

Thursday

Warm Up:
500 m Row
Then 2 Rounds:
20 Double Unders
:30 Dead Hang

Strength/Skill:
3 x :30 on :30 off:
1. Plank
2. L Plank
3. R Plank
4. Superman

WOD:
50-40-30-20-10 Abmat Sit-up
10-8-6-4-2 OHS (95/65)

160629

6/28/2016

Wednesday

Warm Up:
6 min AMRAP:
:30 Double Under Practice
10 low Box Jumps
5 Jumping Good Mornings with barbell

Strength/Skill:
10 min EMOM
Evens- 5 high Box Jumps
Odds- :30 Nose and Toes Drill or :30 HS Walk Practice

WOD:
Clean 5-3-3-2-2-2-1, not touch and go
Rest 2 full minutes between sets, build to a max

160628

6/27/2016

Tuesday

Warm Up:
6 min AMRAP:
200m Row
10 KBS
:30 Noes and Toes Hold

Strength/Skill:
In 11 minutes build to a heavy Shoulder to Overhead from the rack

WOD:
10-8-6-4-2
Dumbbell Snatch/arm (70/55)
Ring Dip/ Bar Dip/ Push-up

160627

6/26/2016

Monday

Warm Up:
6 min AMRAP:
100m Run
10 Walking Lunge with Twist
10 Goblet Squats

Strength/Skill:
FS 5-3-3-2-2-1-1
Rest 2:00, build

WOD:
"Karen"
150 Wallball Shots for time
*12 min time cap

160626

6/25/2016

Happy Birthday Coach Julie!

Open gym

Midcity 10:00 - 12:00 pm

Uptown 11:30 - 12:30pm

160625

6/24/2016

Saturday

Warm Up:
Coaches' Choice

Strength/Skill:
Work kipping HSPU (scale reps and do box pistols if necessary)

WOD:
20 min AMRAP:
Alt rounds of "Mary"
5 HSPU
10 Pistols
15 Pull-ups

160624

6/23/2016

Friday

Warm Up:
1200m Run

Strength/Skill:
Snatch Grip DL, Snatch Pull, Power Snatch (1+1+1) x 6
Every 2 minutes, build

WOD:
3 Rounds for Time:
50 Double Unders
5 Power Snatch (155/105), go heavy

160623

6/22/2016

Thursday

Warm Up:
6 min AMRAP:
10 Inch Worm with Press-up
10 Lunge with Twist
10 Good Mornings
:30 Dead Hang

Strength/Skill:
8 min EMOM:
6-8 TTB/KTE/Roll-up

WOD:
3 Rounds for Time:
400m Run
21 TTB
12 Front Squat (155/105)

160622

6/21/2016

Wednesday

Warm Up;
6 min AMRAP:
100m Run
10 Lateral Lunges
10 low Box Jumps

Strength/Skill:
A1: 5 Cossack squats/side
Rest :30
A2: 6-8/leg Alternating Dumbbell Step-ups
Rest 1:30 x 4

WOD:
21-15-9 Burpee Box Jump Over (24/20)
7-5-3 Muscle Up or 21-15-9 CTB/Pull-up

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