Blog Archives

150901

8/31/2015

Tuesday

Warm Up:
6 min AMRAP:
10 Burpees
10 Empty BB Strict Press
:20 Bar Hang

Strength/Skill:
In 10 min, find 3RM Strict Press
After that, drop to 85% and perform AMRAP Strict Press

WOD:
10 min AMRAP:
20 KBS (24/16)
20 Push-ups
20 Pull-ups
20 Alt DB Snatch (55/35)

150831

8/30/2015

Monday

Warm Up:
6 min AMRAP:
Run 200m
10 Goblet Squats
:30 Goblet Squat Hold

Strength/Skill:
In 15 min, find a Front Squat 5rm

WOD:
3 rounds:
21 Wallballs
15 Box Jumps (24/20)
9 Burpees

150830

8/29/2015

Open gym

Uptown 10:45-1230

Midcity 10:00-11:15

150829

8/28/2015

Saturday

Warm Up:
Coaches' Choice

Strength/Skill:
Spend 10-15 min on Power Snatch technique,
get up to 2 TNG sets of 5 slightly above WOD weight

WOD:
Partner 14.1
15 min AMRAP, partners alternate rounds:
30 DU (60 single)
15 Power Snatch 75/55

150828

8/27/2015

Friday

Warm Up:
6 min AMRAP:
Row 200m
10 Scap Push-ups
10 Scap Pull-ups

Strength/Skill:
15 min Alt EMOM:
1) 1-2 Rope Climbs or 2 Rope Walks
2) 10 BB Bent Over Row
3) :30 Hollow Rock

WOD:
6 min AMRAP:
6 Burpees
12 KBS (24/16)
Rest 4 min x2

150827

8/26/2015

Thursday

Warm Up:
6 min AMRAP:
Run 200m
10 Goblet Squats
:30 Goblet Squat Hold

Strength/Skill:
Every :90 (alternating arms) x6 (3 sets per arm):
5 DB Strict Press + 5 DB Push Press
These are one arm per set, do not exceed weight you can do on weaker arm.

WOD:
12 min AMRAP:
Run 400m
10 Power Snatch (95/65)
10 Box Jumps 24/20

150826

8/25/2015

Wednesday

Warm Up:
6 min AMRAP:
30 DU or 60 singles
10 Weighted Pass Thrus
10 KBS

Strength/Skill:
Every :90 x5:
5 TnG Power Clean, end as heavy as possible (still staying TnG)

WOD:
3 rounds:
Row 500m
10 Power Clean and Jerk (95/65)
Lighter than your “Grace” weight

150825

8/24/2015

Tuesday

Warm Up:
6 min AMRAP:
Row 200m
10 Scap Push-ups
10 Scap Pull-ups

Strength/Skill:
Every 3 min x5:
5 Split Jerk from the rack (50% of 1RM), then:
Adv: :30 Wall Facing Shoulder Touches
Int: :30 Shoulder Touches
Beg: :30 Plank walk (go back and forth from plank on forearms to plank on hands)

WOD:
10 min AMRAP:
15 Alt DB Snatch (55/35)
15 TTB (or 15 Roll-ups)
30 DU (or 60 singles)

150824

8/23/2015

Monday

Warm Up:
6 min AMRAP:
1 min Jump Rope
10 Wall Squats
10 Banded Good Mornings

Strength/Skill:
A) Every 3 min x4:
5 Front Squats (50% of 1RM) + 10 DB RDLs (both legs at once, one DB per hand)

WOD:
12 min AMRAP:
10 Pull-ups
20 Front Squats (95/65)
30 Burpees
40 DU (80 Singles)