Jun 30, 2016

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

Jun 29, 2016

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

Jun 28, 2016

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

Jun 27, 2016

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

Jun 26, 2016

6-27-16 WOD

Challenge
400m run for time

Jackie
1000m row
50 thrusters 45lbs
30 pull ups

Jun 23, 2016

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

Jun 22, 2016

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

Jun 21, 2016

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

Jun 20, 2016

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

Jun 19, 2016

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

Jun 16, 2016

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

Jun 15, 2016

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.

Jun 14, 2016

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)

Jun 13, 2016

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

Jun 12, 2016

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

Jun 9, 2016

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

Jun 8, 2016

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)