7-1-16 WOD

Challenge

Back squat

1*5	60%
1*5	65%
1*5	70%
1*5	70%

12min AMRAP

4 man Makers 

15 toes to wall

6-30-16 WOD

Challenge

2min Max box jumps

L2/L1

100 single unders (yes singles)

30 sit ups

30 wall balls m-20lbs to 10ft w-14lbs to 10ft (L1 goblet squat)

30 KB swings m-35 w-26

30 push ups

30 front squats m-45 w-25 (L1 goblet squats)

30 push press m-45 w-25

100 single unders

6-29-16 WOD

Challenge

Max pull ups (scale ring rows)

*drop off the bar, you're done!

Warm up with

1*1

1*2

1*3

1*4

1*5

Sets up pull ups

L2

7 Rounds

5 power clean (straight setable)

6 burpees over bar

L1

7 min AMRAP

5 hang cleans

6 burpee’s

2-28-16 WOD

Back squat

1*5	60%
1*3	70%
1*2	80%
1*2	90%
1*1	95%
1*1	103%

L2/L1

10 min AMRAP (add one SHSPU each round)

1 Strict Handstand push ups (SHSPU) (L1, seated DB press)

20 Du’s (L1, single)

2 SHSPU’s

20 Du’s

3 SHSPU’s

20 Du’s

4 SHSPU’s

20 Du’s

5 SHSPU’s

20 Du’s

6 SHSPU’s

20……...etc

6-27-16 WOD

Challenge

400m run for time

Jackie

1000m row

50 thrusters 45lbs

30 pull ups

6-24-16 WOD

Challenge

Back Squat

1*5	60%
1*5	65%
1*5	70%
1*5	75%

L2

21-15-9

Power snatch (first set straight setable)

Ring dip

L1

21-15-9

KB swings

Push ups

6-23-16 WOD

Max plank hold!! YES MAM!!

CAN ANYONE BEAT 7 MIN!!

L2

15 min AMRAP

9 t2b 

12 shoulder 2 overhead

15 box jumps

L1

15 min AMRAP

9 toes 2 wall

12 push press

15 box step ups

6-22-16 WOD

Challenge

No challenge

Track day if possible

Warm up at track

400m jog

30m

Samson

High knee

Butt kickers

Half worm craw /half bear crawl

5 X 400m run

2 min rest between round (this can be as a group)

*note each run

6-21-16 WOD

Challenge

Back Squat

1*5	60%
1*5	65%
1*5	70%
1*5	75%

L2/L1

8 min AMRAP (3 rep ascending ladder)

3 wall balls (L1 Goblet squats)

3 pull ups (L1 ring rows)

3 sit ups (L1 sit ups, yep!)

6 wall balls

6 pull ups

6 sit ups

9 wall balls

9 pull ups

9…….etc

*add 3 reps each round

6-20-16 WOD

Challenge

4X 100m row rest as needed

*note each time

L2

200 Du’s

40 Power clean and Jerks 115/75

200 Du’s

L1

15min AMRAP

100 jump rope

10 hang cleans

10 push press

6-17-16 WOD

Challenge

Back squat

1*5	65%
3*5	75%

1 set of 5

3 sets of 5

800m run

20 ring dips

20 burpee’s

600m run

15 ring dips

15 burpee’s

400m run

10 ring dips

10 Burpee’s

*15min time cap

6-16-16 WOD

Challenge

NO Challenge

3 rounds

1000m row

25 sumo deadlift high pulls (SDHP)

25 wall balls m-20 to 10’  w-14 to 10’

Post WOD Mobility

Smash quads with barbell for 5 min

Smash biceps, pecs, lats for 5 min

Stretch hamstrings

Work hip mobility

With remainder of time, athlete works on individual issues, such as lack of mobility for joint pain.

6-15-16 WOD

Challenge

3 Rounds for quality of

10 to 20 GHD sit ups

30sec to 60sec Superman hold (tight arch)

L2/L1

3000m Partner row

While partner A is rowing, partner B must hold a plank. Neither athlete may row unless the other is holding a plank (L1 hold plank position form the knee)

Solo WOD

3 rounds

500m row

90sec plank (L1 hold plank form the knee)

6-14-16 WOD

Challenge

Back squat

1*5	60%
1*3	70%
1*2	80%
1*2	90%
1*1	95%

L2

12-9-6-9-12

Push press

Supine ring pull ups

L1

8 min AMRAP

6 press

6 ring rows

6-13-16 WOD

Challenge

Tabata push ups

*Remember to score your lowest rep round

L1

10 min AMRAP (or 5 rounds for time)

20 Pull ups

20 Box jumps

40 DU’s

L2

10 min AMRAP

20 ring rows

20 box step ups

40 single unders

6-10-16 WOD

Challenge

Back squat

2*5	65%
3*5	70%

L2

Press

5-3-2-1-1

Push press

5-3-2-1-1

Push Jerk

5-3-2-1-1

*add load if form allows, this is a feel good heavy, NOT a one rep max!

L1

5X5

Strict press

1000m row for time

6-9-16 WOD

Challenge

Take 10-15min to practice Muscle Up progressions

1. False grip

2. Kneeling turnovers (off tippy toes)

3. Legs extended off heals turnovers

4. Banded turnovers

5. The strict Muscle up.

L2

8 min AMRAP

10 Wall balls 20/14lbs to 10ft

10 Box jumps 24/20

L1

8 min AMRAP

10 goblet squats

10 step ups (IF Athlete can step up and jump down without heels hitting the ground do this, work on some plyometrics)