9.22.16

snatch

warm up

coach picks

_________________________

Skill/Strength

6 sets

1 power clean

1 squat clean

2 split jerks

(increase weight)

__________________________

WOD

FOR TIME

3 rounds

200 m farmers carry 53’s and 35’s

10 sandbag over the shoulders

10 sandbag squats

________________________________

Cool down: 200 m walk

________________________________

Extra Credit: Snatch Grip RDL

5 x 3 @ + 10 lb of 1 RM Snatch

5.17.16

destroyed workout

Warm up:

coach picks

____________________

Mobility:

shoulders

__________________________

WOD:

5 rounds for time:

1 clean (full) 155/105

3 push press 155/105

5 split jerk 155/105

7 C2B

________________________

Cool down: 

200 m walk 

__________________________

Extra Credit: 

25 goblet squats

4.12.16 1 RM clean and jerk

  • weightlifting singlet

Coach picks

_________________

Strength:

1 RM Clean and Jerk

___________________

WOD:

5 rounds for time

(65% of your 1 RM)

1 power clean

1 full clean

1 full clean and power jerk

1 full clean and split jerk

200 m run

___________________________________

Cool down:

200 m walk

12.17.15 2013 Regionals WOD

reg

Warm up:

coach picks 

________________

Mobility:

elbows/biceps

_____________________

WOD:
2013 Regionals WOD

4 rounds for time:

2 rope climbs

100 ft. sprint

4 full cleans 225/135

100 ft. sprint

______________________________

Cool down:

205 m walk

______________

Extra Credit:

20 manmakers 40/25 DB’s

8.28.15

demetry

Warm Up:

coaches choice

____________

Strength: 1 RM Press

___________________

WOD:

20-15-10

power clean 125/85

jerk  125/85

_____________________

Cool down:

200 m walk

lacrosse ball on shoulders

8.24.15

doesntlift

Warm up:

coaches choice

_____________________

Strength:

1 RM Clean

______________________

WOD:

Partner WOD

For time:

600 m farmers carry 90/70

any time there’s a switch there’s a 15 air squat penalty

__________________

Cool down: 500 m r0w

7.30.15

ladyliberty

Warm up:

200 m run 

15 high and outsides with pvc

20 shoulder dislocates

30 DU’s 

10 jumping air squats

5 pvc front squats

20 DU’s

_____________________________

Strength:

12 mins to find

1 RM Snatch

________________________________________

WOD: 

For time:

50 DU’s      5 cleans 155/105

40 DU’s      4 cleans 185/130

30 DU’s       3 cleans 205/145

 20 DU’s       2 cleans 220/155

10 DU’s        1 clean 245/170

(These are squat cleans)

                               _______________________________

Cool down:

200 m walk roll the lats out with foam roller

Fort Walton Barbell Club 051215

ken

Barbell work:

Clean

________________

5 x 2  power clean @ 50-55 %

5 x 1 power clean and 2 FS @ 60 %

________________________________

5 x 3 clean @ 60 %

3 x 2 clean @ 65 %

6 x 1 clean @ 75 %

4.10.15

imagesRVJY5Z5H

Warm up:

500 m row

15 high and outsides (clean grip)

5 tuck jumps

5 bridge ups

crab walk down gym floor

_____________________

Strength:

Clean

70% x 3

80% x 3

90% x 3

______________________

WOD:

12 min AMRAP

2 pull overs

6 HSPU

10 ring push ups

_______________________

Cool Down:

Immediately following WOD walk a 200.

 

2.26.15 Strength DAY!

imagesM3PGS3MQ

Warm up:

400 m run

10 high and outsides

20 shoulder dislocates

then:

“Bring Sally Up” with air squats!

__________________

Mobility:

Wrists

psoas

hips

___________________

Strength:

Clean and Front Squat

70% x 3

80% x 3

90% x 3+

_________________

Post Strength:

Work on MedBall Cleans (3×10) and STRETCH EVERYTHING!