monday 130422

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Monday 130422April 21, 2013 | Posted by brandon

Strength/Skill:

Warm up:

AMRAP in 3 Minutes:

3 Pull Ups

5 Push Ups

7 Squats

Strength:

High Bar Back Squat 120 @ 70% of 1 RM HBBS (If you dont know

your 1 RM HBBS use 90% of your 1 RM Low Bar Back)

Skill:

WOD:

3 Rds 1 Minute at Each Station For Total Reps:

Wall Ball

Sumo Deadlift High Pull 75/55

Box Jumps 20

Push Press 75/55

Burpees

Rest 1 Minute between Rounds

Additional:

100 Abmat Sit Ups For Time:

Mobility

Tuesday 130423

Strength/Skill:

Warm up:

3 Rds NFT:

Power Clean x 3
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Front Squat x 3Push Press x 3

Supine Row x 10

Strength:

4 Sets:

AMRAP in 15 Seconds 10 yrd lateral shuttle run

Rest 1 Minute

Skill:

WOD:

AMRAP in 20 Minutes:

15 Squat Clean Thrusters 95/65

20 Chest to Bar Pull Ups





15 Squat Clean Thruster 185/125


AMRAP Squat Clean Thruster 205/140

Additional:

Mobility

Wednesday 130424April 23, 2013 | Posted by brandon

Strength/Skill:

Warm up:

4 Rds:

:15 Plank Hold

:15 Superman

:15 Side Plank RT

:15 Side Plank LT

Strength:
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Iron Shoulder SeriesSkill:

WOD:

Goat DayEMOM For 20 Minutes:

Odd Goat 1:

Even Goat 2:

*Choose two movements or skills in which you may need extra practice or

exposure to. Talk it over with your coach and they will help you decide on a

couple of movements and appropriate rep schemes for the movements. This

is NOT a session to learn new moments or skills that youve not done

before, those days will come. This day is to challenge yourself with

moments or skills that you struggle with and to make yourself better at them.

Additional:

Mobility

Thursday 130425April 24, 2013 | Posted by brandon

Strength/Skill:

Warm up:

3 Rds NFT:

Wall Balls x 8-10

KB Swing x 12-15

Bear Crawl x 60 Ft

Strength:3 Sets:

Front Rack DB/KB Walking Lunges x 20 Steps

Banded Good Mornings x 20 @2111 (2 Sec down, 1 set hold, 1 sec up, 1

sec hold)

Skill:

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WOD:

AMRAP in 10 Minutes

5 Shoot Thru

10 Box Jump

15 Sit Ups

Additional:

Mobility

Friday 130426April 25, 2013 | Posted by brandon

Strength/Skill:

Warm up:AMRAP in 3 Minutes

Double Unders x 10-20

Slam Balls x 6-8

Toe to Bar x 8-10

Strength:

4 Sets:

Bench Press x 5

Wt. Pull Ups x 5

Skill:

WOD:

Benchmark Friday!!!

Make Sure to Bring Warm Clothing Just in Case!!!

Additional:

Mobility

Monday 130429April 28, 2013 | Posted by brandon
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Strength/Skill:

Warm up:

3 Rds NFT:

Round 1

Back Squat x 5

Pull Ups x 5

Shoulder Press x 5

Round 2

Front Squat x 5

Pull Ups x 5

Push Press x 5

Round 3

Overhead Squat x 5

Pull Ups x 5

Push Jerk x 5

Strength:

Skill:

Stephens B-Day WOD:

For time: (25 minute Time Cap)

50 Back Squats 135/95

40 Pull-Ups

30 Shoulder-to-Overhead 135/95

50 Front Squats 85/65

40 Pull-Ups


50 Overhead Squats 65/45

40 Pull-Ups


Additional:

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Mobility

Tuesday 130430April 29, 2013 | Posted by brandon

Strength/Skill:

Warm up:

400m Run With Jump Rope

Strength: (Following the WOD)

Tabata (Complete 32 Intervals of 20sec work / 10sec rest):

1-8 KB Swings (Heavy)

9-16 Push Ups

17-24 Sit Ups

Skill:

Courtney Es WOD:

Tosh

3 Rds For Time:

200m Run400m Run

600m Run

*Rest the exact time it takes you to do each interval in each set. EX. 200m

run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest

600m time, run 200m, etc.

Additional:

Mobility

monday 130422

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