20 v-ups
15 hang power cleans 135/95
20 knees 2 elbows (on rings)
15 front squats 135/95
800m run
Challenge:
Max unbroken DU's
Dec 30, 2014
Dec 29, 2014
12-30-14 WOD
21 dead lifts 225/155
500m row
15 dead lifts
500m row
9 dead lifts
500m row
Challenge:
Strict Press
5-5-4-3-2-1-1
Add load as you go.
500m row
15 dead lifts
500m row
9 dead lifts
500m row
Challenge:
Strict Press
5-5-4-3-2-1-1
Add load as you go.
Dec 28, 2014
12-29-14 WOD
18 min EMOM
Min 1 (5-10 strict pull ups)
Min 2 ( 10-15 burpee's)
Min 3 (15-20 wall balls)20lbs/14lbs. 10'/9'
Note. The 5-10 means you will be trying to do 5 to 10 pull ups on that min. Scale reps as needed to complete reps each min.
Challenge:
Tabata Air squats
Min 1 (5-10 strict pull ups)
Min 2 ( 10-15 burpee's)
Min 3 (15-20 wall balls)20lbs/14lbs. 10'/9'
Note. The 5-10 means you will be trying to do 5 to 10 pull ups on that min. Scale reps as needed to complete reps each min.
Challenge:
Tabata Air squats
Dec 22, 2014
Dec 21, 2014
12-22-14 red/white/green tall socks WOD
Red, White, and green tall sock WOD
Team chipper
With a partner complete the following for Time:
100 wall ball passes over pull up rig M-20lbs over 10ft. W- 14lbs over 8ft.
80 burpee box jump overs m-24, w-20
60 C2B pull ups
40 cal. row (partner holds plank)
20 Hang squat cleans m-135 w-95 alternating each rep between partners
6 Rope climbs (Mt. Adams will have substitution for climbs)
Dec 18, 2014
12-19-14 WOD
Teams of 2
8 Min Amrap
3 OHS 95-65
3 Box Jumps 20/24
Each Round Add 3 Reps..One Person works at a time.
If you have a team of 1, just to the same WOD.(:
Challenge: Back Squat 6X3 3 Second Hold At Bottom Choose Load to maintain position.
Dec 17, 2014
12-18-14 WOD
3 RFT
30 Over The Should Alternating w/ Slam Ball. Choose appropriate Load you can keep low back flat.
20 Cal Row
15 HSPU
17 Min Cap
Challenge: Strict Pull Ups 5x5. Weighted if Possible.
Dec 16, 2014
12-17-14 WOD
Teams of 2. Break Up However You would like! One person works at a time.
For Time:
Run 2 Miles
Row 5 K
Dec 15, 2014
12-16-14 WOD
For Time
15 Power Snatches (choose appropriate Load for you for touch n go reps :)
30 Lateral Jumps (over bar)
21 TTB
12 Power Snatches
30 Lateral Jumps (over bar)
15 TTB
9 Power Snatches
30 Lateral Jumps (over bar)
9 TTB
Challenge: 3 Attempts Seated or hanging L-Sit
Dec 14, 2014
12-15-14 WOD
2 Rounds
2 Min Max Burpee MU or Burpee Pull Ups
Rest 2 Min
2 Min Max Strict HSPU
Rest 2 Min
2 Min Max DU
Rest 2 Min
Challenge: Tabata Overhead Stationary Lunges w/ Slam Ball/Med Ball. Choose load. Elbows bend = Rep. Lock out at the top.
Dec 11, 2014
12-12-14 WOD
Score Max Reps
2 Rounds
60sec Burpees
60sec Rest
60sec Box Jumps
60Sec rest
60Sec Air Squats
60Sec Rest
60Sec Ring Dips
60Sec Rest
Challenge: Back Squat
6- 65%
4- 75%
2- 80%
2- 85%
2- 90%
*90 % is not 100%. Warm Up and be ready for your 1st set. Don’t throw on 65% and start lifting. Work your way up. Feel out those first few sets to judge how you are moving today. If not so well, stay lighter, or stick with one load. Always judge load from how you feel and how you are moving, not what you THINK you should be capable of! Full ROM. Chest up. Knees out. Full Hip crease below parallel. If its iffy don’t count it. Strive for perfection. *Coaching Note: Go Over how to properly Bail.
2 Rounds
60sec Burpees
60sec Rest
60sec Box Jumps
60Sec rest
60Sec Air Squats
60Sec Rest
60Sec Ring Dips
60Sec Rest
Challenge: Back Squat
6- 65%
4- 75%
2- 80%
2- 85%
2- 90%
*90 % is not 100%. Warm Up and be ready for your 1st set. Don’t throw on 65% and start lifting. Work your way up. Feel out those first few sets to judge how you are moving today. If not so well, stay lighter, or stick with one load. Always judge load from how you feel and how you are moving, not what you THINK you should be capable of! Full ROM. Chest up. Knees out. Full Hip crease below parallel. If its iffy don’t count it. Strive for perfection. *Coaching Note: Go Over how to properly Bail.
Dec 10, 2014
12-11-14 WOD
With a
partner perform:
4 Rounds of:
Partner 1: Run 400m
Partner 2: 8 Deadlifts 225/155 then ME Pushups until partner returns
Partner 1: Run 400m
Partner 2: 8 Deadlifts 225/155 then ME Pushups until partner returns
*score is
total combined pushups*
Challenge: Tabata
Mountain Climbers (both toes must touch the ground before alternating)
Dec 9, 2014
Dec 8, 2014
12-9-14 WOD
4 Rounds - 2min Rest Between Rounds
2 Minutes Max Reps
5 Hang Power Cleans (warm up and Choose an appropriate Load for YOU these movements)
5 Front Squats
5 Thrusters
*Immediate 5 burpee Penalty for breaking during a set.
Rest 2 Min
Challenge: 4 Sets Tempo Front Squats X 6 Reps @34X0 Same as last week but 2 more reps
If you HAVE to have a % , think around 40%. The Goal is to stick to the tempo without ANY posture change during the lift. Gobblet squats can be substituted if lifter is losing posture. Same Tempo.
2 Minutes Max Reps
5 Hang Power Cleans (warm up and Choose an appropriate Load for YOU these movements)
5 Front Squats
5 Thrusters
*Immediate 5 burpee Penalty for breaking during a set.
Rest 2 Min
Challenge: 4 Sets Tempo Front Squats X 6 Reps @34X0 Same as last week but 2 more reps
If you HAVE to have a % , think around 40%. The Goal is to stick to the tempo without ANY posture change during the lift. Gobblet squats can be substituted if lifter is losing posture. Same Tempo.
Dec 7, 2014
12-8-14 WOD - Bring Yo Tall Socks!
EMOM 14 Min
ODD 10
Burpees to 6” Target
EVEN 30 DU’s or 30 singles
If this is
not workable in time domain, scale the reps before you begin to maintain consistency.
Challenge: Box
Jump for HEIGHT! Bring Your tall Socks!!
Dec 4, 2014
12-5-14 Rosemary's b-day WOD
Deck of Cards
Burpees
Sit ups
Box jumps
Kettle bell swings
Each suit represents a movement. Card draw tells what movement and how many reps. Joker is wild. Coaches choice.
Challenge: tabata overhead stationary lunges w/slam ball. 20/30#
Burpees
Sit ups
Box jumps
Kettle bell swings
Each suit represents a movement. Card draw tells what movement and how many reps. Joker is wild. Coaches choice.
Challenge: tabata overhead stationary lunges w/slam ball. 20/30#
Dec 3, 2014
12-4-14 WOD
For Time
75 DU
10 Push Ups
(no Palm Flash, upper Chest touches ground only. Your rib cage is not your
chest.)
50 DU
15 Push Ups
25 DU
20 Push Ups
25 DU
15 Push Ups
50 Du
10 Push Ups
75 DU
*RX Push Up
The Push Up
we are looking for is difficult. You must be in a plank/hollow position
throughout the Entire Push Up. The DOWN and the UP. No exceptions. Know when to take a break if
arms get tired or hips or belly start to break.
Coaches will scale athletes as needed. Possibly a Plank hold, supine
Ring Push Ups or Box Push Ups.
Challenge: 2
min Max Partner Med Ball/Slam Ball Sit Ups
Dec 2, 2014
12-3-14 WOD
Isabell
30 Snatches For Time 135/95#
Challenge:
As a group –warm up- w/ empty Bar or PVC 3 Rounds of 3 Snatch Grip Deads + 3 Snatch Pulls from Hang + 3 Tall Snatches from High H (no knee Bend) DEMO - http://vimeo.com/48416098
Take 15 Min. Squat Snatch. If form allows, work up to find a heavy load for today. If lift is slow, work speed drills from the Hang Positions. If struggling in the receive, work Snatch balance. If mobility needs work, show up and MOBILIZE like you mean it.
30 Snatches For Time 135/95#
Challenge:
As a group –warm up- w/ empty Bar or PVC 3 Rounds of 3 Snatch Grip Deads + 3 Snatch Pulls from Hang + 3 Tall Snatches from High H (no knee Bend) DEMO - http://vimeo.com/48416098
Take 15 Min. Squat Snatch. If form allows, work up to find a heavy load for today. If lift is slow, work speed drills from the Hang Positions. If struggling in the receive, work Snatch balance. If mobility needs work, show up and MOBILIZE like you mean it.
Dec 1, 2014
12-2-14 WOD
Against a 10 Min Clock Complete as Many Reps as Possible of:
1000m Row
50 Wall Balls
40 DU’s
30 TTB
20 Box Jumps
10 Ring Dips (If you have Muscle Ups, complete 10 MU)
Challenge: 4 Sets Tempo Front Squats X 4 Reps @34X0
If you HAVE to have a % , think around 40%. The Goal is to stick to the tempo without ANY posture change during the lift. Gobblet squats can be substituted if lifter is losing posture. Same Tempo.
Tempo – What Does @ 30X0 Mean?
Slow down . . . it might be your key to avoiding injury and getting stronger.
Tempo training is not just for bodybuilders. Olympic caliber athletes from all over the world use tempo training to become stronger, faster and more powerful.
What Does 30X0 Mean?
Tempo prescriptions come in a series of four numbers representing the times in which it should take to complete four stages of the lift. In a workout, the tempo prescription will follow the assigned number of reps, such as:
Front Squat x 2-3 reps @ 30X0
The First Number – The first number refers to the lowering (eccentric) phase of the lift. Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat. (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)
The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending. In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent. If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.
The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift. Yes, I am aware that X is not a number. The X signifies that the athlete should EXPLODE the weight up as quickly as possible. In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can. If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.
The Fourth Number – The fourth number refers to how long you should pause at the top of the lift. Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.
Counting – It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load. So, to ensure that your 4 second count and mine are the same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.
1000m Row
50 Wall Balls
40 DU’s
30 TTB
20 Box Jumps
10 Ring Dips (If you have Muscle Ups, complete 10 MU)
Challenge: 4 Sets Tempo Front Squats X 4 Reps @34X0
If you HAVE to have a % , think around 40%. The Goal is to stick to the tempo without ANY posture change during the lift. Gobblet squats can be substituted if lifter is losing posture. Same Tempo.
Tempo – What Does @ 30X0 Mean?
Slow down . . . it might be your key to avoiding injury and getting stronger.
Tempo training is not just for bodybuilders. Olympic caliber athletes from all over the world use tempo training to become stronger, faster and more powerful.
What Does 30X0 Mean?
Tempo prescriptions come in a series of four numbers representing the times in which it should take to complete four stages of the lift. In a workout, the tempo prescription will follow the assigned number of reps, such as:
Front Squat x 2-3 reps @ 30X0
The First Number – The first number refers to the lowering (eccentric) phase of the lift. Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat. (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)
The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending. In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent. If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.
The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift. Yes, I am aware that X is not a number. The X signifies that the athlete should EXPLODE the weight up as quickly as possible. In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can. If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.
The Fourth Number – The fourth number refers to how long you should pause at the top of the lift. Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.
Counting – It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load. So, to ensure that your 4 second count and mine are the same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.
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