Blog Archives

151001

9/30/2015

Thursday

Warm Up:
6 min:
400m Run
Then in remaining time:
20 MTN Climbers
10 Banded Good Mornings
5 No Push-up Burpees

Strength/Skill:
Build to 3 RM Strict Rress

WOD:
1-2-3-4-5-6-7-8-9-10:
Power Clean (135/95)
CTB Pull-ups
Burpees

150930

9/29/2015

Wednesday

Warm Up:
6 min:
Bear Crawl Length/HS Walk Attempts
3 Broad Jumps
5 Squats
30 sec in Bottom of Squat
3-5 Strict Pull-ups
100m Run

Strength/Skill:
Build to 5 RM Back Squat in 15-18 min

WOD:
1 mile Run

150929

9/28/2015

Tuesday

Warm Up:
6 min:
10 Jumping Jacks
10 Walking Lunge Steps
Bear Crawl Length/HS Walk Attempt
10 1-Legged Side to Side Hops
10 Pass-thrus

Strength/Skill:
12-15 min to build to 3 RM DL

WOD:
4 Sets, 2 min Clock:
14 Power Cleans (95/65) + ME DU
90 sec Rest between Rounds

150928

9/27/2015

Monday

Warm Up:
6 min:
10 Squats
5 Burpess
10 Mountain Climbers
5 Burpees
10 Inch Worms with PU
5 Broad Jumps

Strength/Skill:
Every 90 sec x 10 Sets:
Power Snatch + Hang Power Snatch, slowly build to max over the 10 sets

WOD:
15 min AMRAP:
20 Back Squats (135/95)
500m Row
20 STOH

150927

9/26/2015

Sunday Open gym

Uptown 11:30-1:30

150926

9/25/2015

Saturday

Warm Up:
With a partner:
2000m Row, splitting every 250m
Then Dynamic Warm Up of Coaches' Choice

WOD:
Teams of 2:
10min AMRAP: 10 Push Press (118/75), 5 Burpees over Bar
Rest 5 min
10 min AMRAP: 150m Row, 5 Russian KBS (32/24, or heavier)

150925

9/24/2015

Friday

Warm Up:
6 min:
20 MTN Climbers
10 Light KBS
10 Air Squats
5 Leg Swings Each Way

Strength/Skill:
12 min EMOM:
Even: DB Strict Press x 12, atl. w/ hold at top
Odd: DB Bent Over Row (no bench), alt. w/ hold at chest

WOD:
14 min AMRAP:
10 DB Front Squats (35/25)
50 DU
10 Pull-ups