6.23.17

Warm up

coach picks

______________________

Mobility: wrists/hips

___________________________

WOD’s

“New You”

4 rounds

5 power cleans 55/45

(from the ground)

200 m farmers carry 35/25 (use DB’s)

5 power cleans 55/45

(also from the ground… lets make sure our form is awesome)

rest 2 mins

____________________________________________

ATB

4 rounds

5 power cleans 135/95

200 m farmers carry 70/53

5 power cleans 135/95

rest 2 mins

________________________________________

Competitors WOD
4 rounds

5 power cleans 155/105

200 ft. sled push (empty)

5 power cleans 155/105

Rest 2 mins

PLUSSSSS+++ Rest as needed and then

7 min AMRAP

6 HSPU

5 pull ups

4 CtB pull ups

3 BMU’s

____________________________________

Cool down: 200 m walk

_____________________________________

Extra Credit: 1 mile run 

6.22.17

Warm up

coach picks

__________________________

Mobility:

shoulders

__________________________________

WOD

“Isabel”

30 power snatches for time

135/95

_____________________________________

Cool down: 200 m walk

______________________________________

Extra Credit: 200 m of walking lunges

6.21.17

Warm up: 

coach picks

________________________

Strength: Deadlift

5-5-5-5

________________________________

WOD

“Karen meets Annie” – you’re welcome.. Im glad im not here :)  

50-40-30-20-10

wall balls 20/14

AMSU

(scale accordingly)

______________________________

Cool down: 200 m walk

____________________________

Extra Credit: ALL THE MOBILITY

6.20.17

Warm up

coach picks

__________________________

Skill/Strength

“New You” work on power cleans from the ground

ATB

Touch and go power clean + no pause push jerk

3-3-3-3-3-3

________________________________________

WODs

“New You”

For time: 

200 singles (jump rope)

50 push ups

40 knee raises

30 shoulder to overhead 65/55

20 front rack lunges  65/55

___________________________________________

ATB 

For time:

100 Du’s

50 HSPU

40 T2B

30 STOH 95/65

20 front rack lunges 95/65

_________________________________________

Competitors WOD

For time:

2013 Regionals Event 6

100 DU’s

50 HSPU

40 T2B

30 STOH with axle bar 160/100

90 ft. front rack walking lunge with axle 160/100 (if not enough room will have to do in place )

time cap: 15 min

_________________________________________________

Cool down: 200 m walk

______________________________________

Extra Credit: work on getting inverted – wall/HSPU/freestanding HS/handstand walk

6.19.17

ohs body

Warm up 

coach picks

_______________________________

Strength: Hang Power Snatch 

5-5-5-5-5

_______________________________________

WOD’s

“New You”

21-15-9

Overhead Squats 45/35

400 m run 

__________________________________________

ATB WOD

21-15-9 

One arm OHS with 35/25 KB

400 m run 

_______________________________________

Competitors WOD
21-15-9

AB cals

One Arm KB OH Squat 70/53

____________________________________________

Cool down: 200 m walk

___________________________________________

Extra Credit: Pull ups -weighted/strict/banded

3-3-3-3-3

6.16.17

Warm up

coach picks

_________________________________

Strength: 1 RM 

Clean and Jerk 

__________________________

WOD’s

“New You”

4 rounds

400 m run

200 m farmers carry 35/25′s (x2 KB’s)

20 sit ups

rest 2 mins

“ATB WOD”

4 rounds

400 m run 

200 m farmers carry 70/53

20 med ball sit ups 20/14

rest 2 mins

“Competitors WOD”

4 rounds

20 cal AB

200 ft sled push (empty)

20 GHD sit ups

rest 2 min

____________________________________

Cool down: 200 m walk

_____________________________________

Extra Credit: 200 Double unders/400 singles

6.15.17 GRACE

Warm up

Coach picks

_________________________

Mobility: shoulders

_____________________________

WOD:

“Grace”

30 clean and jerks for time

135/95

(Ran in two heats with a 10 min cap)

_______________________________________

Cool down: 200 m walk

_______________________________________

Extra Credit: 200 m lunge walk 

6.14.17

women

warm up

coach picks

________________________

Strength: 

5 weighted pull ups (increase weight each round)

rest 1 min

5 weighted dips (increase)

rest 1 min

_____________________________________

WOD’s

“New You”

For time:

15 hang power snatch 55/45

30 ring rows/banded pull ups

15 thrusters 55/45

20 bar facing burpees

15 Overhead Squats 55/45

10 jumping pull ups

____________________________________

“ATB WOD”

For time:

15 Power Snatch 95/65

30 pull ups

15 thrusters 95/65

20 bar facing burpees

15 Overhead Squats 95/65

10 Chest to Bar

______________________________________________

“Competitors WOD”

For time:

15 G2OH 135/95

30 C2B pull ups

15 thrusters 135/95

20 bar facing burpees

15 OHS 135/95

10 MU’s (rings)

_________________________________________

Cool down: 200 m walk

__________________________

Extra Credit: 100 AMSU

6.13.17

Warm up

coach picks

_______________________

Skill: Getting inverted

Work on Handstands, handstand push ups, wall walks, handstand walks, etc etc etc

Competitors Only: 4 rounds

30 UB DU’s

20 ft handstand walk

rest 1 min

_______________________________________

WOD’s

“New You”

2o min AMRAP

400 m run

20 front rack lunges 45/35

10 knees to elbow or knees as high as possible

“ATB WOD”

20 min AMRAP

400 m run 

20 front rack lunges 95/65

20 toes to bar

“Competitors WOD”

20 min AMRAP

500 m row

40 ft. front rack lunge 135/95

(if not enough space then 20 front rack lunges in place)

30 T2B

___________________________________________________

Cool down: 200 m walk

6.12.17 “DT”

warm up

coach picks

___________________________

Strength: Front Squat

2-2-2-2-2

________________________________

WOD

“DT”

5 rounds

12 Deadlifts 155/105

9 hang power cleans 155/105

6 push jerks 155/105

_________________________________________________

Cool down: 200 m walk

_______________________________________

Extra Credit: 1/2 mile run (2 400′s)