1.9.17

 ability to flex

__________________

Strength:

power snatch

3-3-3-3-3

_____________________

WOD:

As far as possible in 12 mins of:

30 DU

10 power snatch 95/65

30 DU

11 power snatch 95/65

30 DU

12 power snatch 95/65

30 DU

13 power snatch 95/65

30 DU

etc etc etc…………

_________________________

Cool down: 200 m walk

3.24.16

strength to leave me

Warm up:

coach picks

________________

Strength:

Overhead Squat

65% x 5, 75% x 5, 85% x 5

_____________________________

WOD:

3 rounds for time:

10 kettlebell snatch (alternating) 53/35

12 burpee box jumps 24/20

30 DU’s

___________________________

Cool down:

200 m walk

________________

Extra Credit/test:

As many DU’s as possible in 1 minute (log in your WOD log book)

10.6.15

yoda

Warm up:

coaches choice

_______________

Skill:

Double unders

(in between boxes to learn to keep hands in close)

Newbies work on singles

_________________

WOD:

Friends and Family will do lighter weight

25-15-10

deadlift 225/155

box jumps 24/20

______________________

Cool down: 

200 m walk 

7.23.15 Strength day

arnold

Warm Up:

400 m run 

crab walk from wall to wall

10 mountain climbers

10 jumping air squats

15 banded good mornings

______________

Mobility:

QL and psoas

_______________

Strength:

Clean and Front Squat

65% x 5

75% x 5

85% x 5

_____________

 WOD:

As many DU’s as possible in 5 mins. 

_________________________

Cool down:

200 m walk

6.24.15 Mono day

images

Warm up:

20 easy pulls on rower

20 DU’s

12 mountain climbers

20 medium pulls on rower

30 DU’s

10 leg swings (each)

20 hard pulls on rower

_______________

Mobility:

Couch stretch- 

2 mins per leg

_________________

WOD:

5 rounds of:

50 DU

200 m run

then

Wait 2 mins

1000 m row FOR TIME.

_______________________

Cool down:

2oo m walk

____________________

 

 

6.2.15

images6TW58KV0

Warm up:

30 DU’s

15 high and outsides (snatch grip)

20 DU’s

15 shoulder dislocates

10 DU’s

5 sotts presses with pvc

5 snatch balances with pvc

5 good mornings with pvc

5 push ups

_______________________________

WOD:

100 DU’s

15 power snatches 115/75

75 DU’s

10 power snatches 115/75

50 DU’s

5 power snatches 115/75

25 DU’s

______________________

Cool down:

200 m walk then lacrosse ball on your scapula

 

5.15.15

images

Warm up:

2 rounds of:

10 DU’s

12 Mt. Climbers

20 DU’s

10 air squats

30 DU’s

5 tuck jumps

________________

Skill:

Sitting box jumps 3 x 5

__________________

WOD:

For Time:

100 DU’s 50 air squats

80 DU’s   40 air squats

60             30

40             20

20             10

____________________

Cool down:

200 m walk then roll out shins and glutes

_________________________

Extra Credit

25 push ups