Thursday 07.31.14

Posted: July 30, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Warm-up:
3 Rounds
“KB Cluster”
5 KBS, 35/25#
5 Goblet squats, 35/25#
5 SDHP, 35/25#

Strength:
10-8-6-4-2
Strict press, climbing
Strict Supine C2B
*Alternate on these.

Conditioning:
For Overall Time:
21-15-9
Front squat, 135/95#
T2B
Cash Out = 1 mile run

Cool-down/Maintenance:
Jog/Walk – 5:00
Wall/Hamstring stretch
Roll out

Wednesday 07.30.14

Posted: July 29, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Make-up Monday & Tuesday wods

Skill Practice
1. DU’s
2. HS variations
3. Kipping (MU progressions)

Extra Conditioning
5x200m Shuttle runs (100m down & back), rest 1:00

Tuesday 07.29.14

Posted: July 28, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Warm-up:
3 Rounds
20 DU’s/60 singles
10′ HS walk/10 HS hand-releases
5 Squat jumps

Strength – 10:00
1 RM Hang squat clean

Conditioning:
AMRAP 10:
10 Deads, 135/95#
7 Back squats, 135/95#
3 Bar MU (9 Pull-ups + 9 dips)
Sprint 100m

Core:
50 Hollow body rocks
50 Superman rocks

Monday 07.28.14

Posted: July 27, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Warm-up:
2 Rounds
Spiderman lunge
10 Wallballs
5 Strict pull-ups/rows

Strength:
A. 3×5 Deadlift @ 65%, 75%, 85%
B. 5×3 Push press, climbing

Conditioning:
For Time:
20-15-10-5 reps of:
Power snatch, 95/65#
HSPU/Box hspu
Front rack walking lunges, 95/65#

Cool-down/Maintenance:
Jog/Walk – 5:00
Wall/Hamstring stretch
Roll out

Saturday 07.26.14

Posted: July 25, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Skill Work – 12:00
Kipping
– Arch shoulder stretch 2x:20
– Hollow to arch swing to hollow x 10
– HSPU progression

Conditioning:

Teams of 2

For Time:
Run 800m
15 Thrusters, 135/95#
15 C2B
15 Burpee box jumps, 30/24″
15 T2B
10 Thrusters, 135/95#
10 C2B
10 Burpee box jumps, 30/24″
10 T2B
5 Thrusters, 135/95#
5 C2B
5 Burpee box jumps, 30/24″
5 T2B
Run 800m
*One partner works at a time and both complete the same amount of reps and distance for each exercise and run.

Friday 07.25.14

Posted: July 24, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Warm-up:
3 Rounds:
30′ HS walk/30 HS hand-releases/:30 HS hold
5 Front rack sotts press, 45/35#

Strength:
3×3 Front squat @ 80%

Conditioning:
2 RFT:
40 DU’s/120 Singles
30 KBS, 70/55#
20 Goblet squats
10 Power clean & jerks, 165/105#

Core:
3 Rounds
10 Weighted sit-ups, 55/35#
20 Banded good mornings

Thursday 07.24.14

Posted: July 23, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Warm-up:
3 Rounds:
:20 L-hold
10/10m sprints
5 OHS, Bar only

Strength:
A. 3×5 Romanian deadlift, climbing
B. 3×5 Supine strict C2B pull-ups/rows
*Alternate on these.

Conditioning:
For Time:
800m run
20 Hang squat snatches, 95/65#
40 Burpees

Cool-down/Maintenance:
Jog/Walk – 5:00
Wall stretch/Hamstring stretch
Roll out