Oct 29, 2015

10-30-15 WOD

L2/L1
3 Rounds
500 M Row
12 Deadlifts (straightsetable - no rounding, never let the spine go. EVER. drop the bar before you ever let the back move.) deadlifts require a strong midline. It will tell you what load is good enough. Not too heavy, not too light here.
12 Box Jump Overs

Challenge: 5 Sets for Q
10 Second Hollow Hold On Bar (toes pointed, midline on)
10 Perfect Hollow  to tight arch swings on Bar.
Supine Ring Pull Up X Max Reps

Oct 28, 2015

10-29-15 WOD

L2
“Cypress”
AMRAP 10:
10 Toes to Bar
15 Wallball Shots (20/14)
30 Double-Unders

L1
AMRAP 10:
10 Knee Raises
5 Med Ball Cleans
30 Singles

Challenge: Tabata Flutter Kicks

Oct 27, 2015

10-28-15 WOD

L2
17 Min AMRAP
30 Burpee Over Bar
40 Hang PWR Cleans (sets of 10 minimum)
50 Overhead Walking Lunges
40 Hang Pwr Cleans
30 Burpee Over Bar

L1
14 Min Amrap
7 Burpees
7 Hang Pwr Cleans
7 Weighted/Unweighted Step Ups or Box Jumps

Challenge: Set Up for WOD

Oct 26, 2015

10-27-15 WOD

“Snoop”
Teams of 3
2 Rounds:
9 x 200 Meter Run
9 x 300 Meter Row
Athletes alternate through in order, performing 3 intervals at each station before moving on.
L1 perform Solo with 1:1 Work to Rest (3 200m Runs + 3 300m Rows)

Challenge: 6min EMOM ODD- Plank EVEN- Sit Ups

Oct 23, 2015

10-26-15 WOD

Great Job to everyone that was able to hit the back squat cycle and PR that Squat!! Hard work pays off!! Missing you all in TD and hope to see you in a couple weeks!! Now onto the MONDAY!
L2-
7 Min Amrap
5 Strict Pull Ups
7 Push Press
20 Du’s
Rest 5
7 Minutes to Build to heaviest Clean and Split Jerk. (C&J minutes 12-19)
Immediately into
7 Minutes to Build to Heaviest Strict Press (Press minutes19-26)
YOUR DONE!!!
*athletes completing L2 today should be proficient in ALL above lifts/movements and be able to set up with minimal assistance.

L1
7 Min Amrap
5 Negative Strict Pull Ups
7 Push Press
30 Singles
Rest 5
7 Minutes to Complete 3X10 Front Squat.
Immediately into:
7 Minutes to Built to a feel good heavy Strict Press

Challenge: Warm Up: Junk Yard Dog + Press, Push Press, and Clean and Jerk Drills

Oct 22, 2015

10-23-15 ART B-DAY WOD!!

Art B-DAY WOD
L2
3 Rounds
1 Min Du’s
1 Min Box Jumps 30/24
1 Min Wall Walls
1 Min Pull Ups
1 Min Rest

L1
10 Min Amrap
20 Cal Row
10 Step Ups
10 Gobblet Squats
10 Supine Ring Rows

Challenge: Tabata Supermans (laying on the floor, moving from extension back and forth during the time)

Oct 21, 2015

10-22-15 WOD

L1/L2 Row
50-40-30-20-10 Try to Keep equal Rest to work ratio. May get off but thats ok.

Challenge: Complete 3 Rounds
Max L-Sit or 30 Fast Sit Ups
25 Back Extensions
1 Min PERFECT air squat

Oct 20, 2015

10-21-15 WOD

L2
Teams of 2 -
200 Du’s
80 Dips
60 Cleans
40 Shoulder 2 OH
30 HSPU
20 OHS

L1
13 Min AMRAP
50 Singles
5 Dips From Boxes or Paralettes
7 Deadlifts

7 Push Ups

Challenge: 50 Push Ups for time

Oct 19, 2015

10-20-15 WOD

L2
10 Min EMOM (begin on 1)
ODD - Run 200
EVEN - 12 Sumo Deadlift High Pulls (L1 Do Sumo Deads with Heavier KB, no High Pull) Goal is to complete all 12 Unbroken
Rest 5 Minutes
10 Min EMOM (begin on 15)
ODD - 20 K2E - on Rings (L1 Do 15 Knee raises)
EVEN - 10 Straight leg Deadlifts (go for loading the hammies, not speed here) UNBROKEN

SET UP FOR WOD

Oct 18, 2015

10-19-15 WOD

L2
10 Min AMRAP
7 Thrusters (staightsetable)
7 Pull Ups
7 Burpees

L1
10 Min AMRAP
5 Front Squat w/ Dumbbells or Barbell
5 Burpees
2 Negative Pull Ups or (5) Supine Ring Rows

Challenge: Back Squat 1RM ReTest Take 20 Minutes to built up to todays Heavy 1 rep. Call it good if you fail.
Warm Up: Burgener Warm Up, Squat Open Barbell X10, 5X25%, 5X50%, 1@60,1@70,1@75,1@80,1@85,1@90, 1@95, 1@100, 1@100+, 1@100+

Oct 15, 2015

10-16-15 WOD

L2
100 double unders
30 push press
30 KB swings
30 sit ups
30 push ups
30 thrusters
30 Burpees
50 double unders

L1
100 SINGLE unders
20 push press
20 KB swings
20 sit ups
20 push ups
20 Front Squat
20 Burpees
50 SINGLE unders

Challenge:
Tabata double unders
L1 use this as an opportunity to practice DU'S

Oct 14, 2015

10-15-15 WOD

L2
3 Rounds
400m run
20 hang power cleans (sets of 10 or more)
30 box jump overs (24/20)

L1
12 min AMRAP
200m run
10 hang cleans
10 box step ups (if you can jump up, DO IT!)

Challenge:
10 min EMOM
2x Hang squat snatch
(take 5 min to work up to the load you will use for all 20 reps, make sure the load is appropriate so that all reps are done with perfect form.)
L1 hang power snatch

Oct 13, 2015

10-14-15 WOD

L1/L2
5 sets
every 5 min
500m Row
score each round
No challenge, with remainder of time work hip mobility (smash quats and gluts and stretch hip flexors)

Oct 12, 2015

10-13-15 WOD

L2
9-15-21
Wall balls
T2B (If worried about tearing hands sub V-ups)
5 min rest
21-15-9
Wall balls
T2B

L1
9-12-15
Wall balls
V-ups
5 min rest
15-12-9
wall balls
V-ups

Challenge: 3 sets
bend over row w/ Tempo X 10 reps. Slow Tempo with a pause w/ barbell at chest.
Max unbroken dips

Oct 11, 2015

10-12-15 WOD

L2 - Teams of 2
Min 0-10 Run 1 Mile - alternate every 200 or 400m
When Clock reaches 10minutes complete 100 OHWL -Partners must complete sets of 10
When Clock reaches 17minutes complete 50 Burpees Over Planked Partner

Challenge: Back Squats 8X2 85-90 % rest 2 Minutes. These should be heavy but solid reps. Focus on bar path travel. Deep breath, tight belly. Don't let your chest lean forward. We re test next week so make these legit!!!! #gains

Oct 8, 2015

10-9-15 WOD

L2/L1
3 Rounds
30 Push Ups
30 Strict Supine Pull Ups
30 Slam Ball Over Shoulder (stevenson - Med ball Clean)

Challenge: 3X1min Deadlift Hold. regular and no hook grip. no leaning back and resting bar on quads.
3XGHD Sit Ups (10-20 solid reps- don't let your shoulders drop or back bend)

Oct 7, 2015

10-8-15 WOD

L2
4 MIN AMRAP
5 OHS (STRAIGHTSETTABLE)
7 TTB
REST 2 MIN
REPEAT

L1
4 MIN AMRAP
5 HANG PRW SNATCH (STRAIGHSETTABLE)
7 V-UPS (OR SCULLING SIT UPS)
REST 2 MIN
REPEAT

CHALLENGE: HIGH HANG SNATCH - DEADLIFT-LOWER AND PAUSE AT POCKETS, THEN SNATCH. PAUSE IN RECEIVE BEFORE RECOVERING. 7X2 - L1- WORK PWR SNATCH OR OHS WORK FOR WOD.

Oct 6, 2015

10-7-15 WOD

20 Min Row Max Distance L2/L1

Challenge: 50 WEIGHTED PULL UPS - Break up as needed. Before before or after todays WOD

Oct 5, 2015

10-6-15 WOD

L2/L1
SQT
3RFT
10 G2O 95/65
200yrd Shuttle Sprint (coaches set markers for around 50meters for athletes to complete down and back sprints to break the distance up.

Challenge: 3 RFQ (rounds for quality)
Max Pull Bar Hold (chin above bar)
10 Bent over barbell or Dumbbell Rows - strictest form
Max dumbbell Curls

Oct 4, 2015

10-5-15 DaNimAl's BDaY WOD!!!!

L2 - FOR TIME:
25 HSPU
20 KB Lunges (L1 Regular Lunges)
15 Burpee - Dan benches
500m Row
50 KB Lunges (KB in each hand)
500m Row
15 Burpees - Dan Benches
20 KB Lunges
25 HSPU

Challenge:   Back Squat    7X3         80%        2-3 minutes

Oct 1, 2015

10-2-15 WOD

L2
50 Burpees
50 S2O (suggested Load would be sets of 10. no less)
50 Burpees

L1
10 Rounds
5 Burpees
5 Push Press