Saturday 09.20.14

Posted: September 19, 2014 in Uncategorized

Team WOD

0-8:00
SDHP, 45#
*Switch @ 4:00
Wall Balls (20/14)
REST 3 Minutes

11-19:00
Ground To OverHead (135/95)
*Switch @ 15:00
Burpee Box Jumps (24/20)
REST 3 Minutes

22-30:00
Double Unders
*Switch @ 26:00
HS Walk/HS hold
REST 3 Minutes

33-41:00
Pull Ups
*Switch @ 37:00
Push Ups

TOTAL REPS EQUALS TOTAL SCORE

Friday 09.19.14

Posted: September 18, 2014 in Uncategorized

Mobility:

6 exercises

Strength:

5×5 Back squat, across

Conditioning:

AMRAP 10:

200m run

3 Curtis P’s, 135/95#

12 T2B

Core:

35 Evil wheels

Thursday 09.18.14

Posted: September 17, 2014 in Uncategorized

Mobility

6 exercises

Warm-up:

200m run

10 Broad jumps

20 Med-ball cleans

30 DU’s

Strength

10 RM Strict press, then drop set 10 reps @ 95% of 10 RM, then drop set 10 reps 90% of 10 RM

Conditioning:

“Nasty Girls”

3 RFT:

50 Air squats

7 MU

10 Hang power cleans, 135/95#

Cool-down/Maintenance:

Jog/walk – 5:00

Wall & Hamstring stretches

Roll out

Tuesday 09.16.14

Posted: September 15, 2014 in Uncategorized

Mobility:
6 exercises

Burgener warm-up
5 Skill transfer drills

Strength:
7:00 to work to a heavy push press

Conditioning:
Midwest Wodfest Wod 4: Scaled
“Teams of 2″
3 RFT:
300m shuttle run (4x75m)
10 Squat snatches, 135/95#, 115/75#, 95/65#
*Kicker = Every missed squat snatch = 10 burpees (each partner does 10). Alternate on each rep. Every snatch (completed or failed) counts as a rep. Complete burpees at the end of each round.

Core:
3 Rounds
60 second Superman hold
25 Medball sit-ups, 20/14#

Monday 09.15.14

Posted: September 14, 2014 in Uncategorized

Mobility:
6 exercises

20 Jumping jacks
15 Good mornings
10 Push-ups
Spiderman lunge
Burgener warm-up

Strength:
7×1 Front Squats, across (heavy)

Conditioning:

Buy-in = 25 HSPU

12-9-6
Deadlift, 315/225#
Strict C2B/Strict pull-ups

Cash out = 100 DU’s

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

Friday 09.12.14

Posted: September 11, 2014 in Uncategorized

Mobility – 7:00
6 exercises

Warm-up/Skill:
3:00 of Kipping
2:00 of DU’s
1:00 Med-ball clean

Partner wod
“Teams of 2″
30 KBS, 70/55#
30 Box jumps, 24/20″
30 Sit-ups
30 Pull-ups
30 Goblet squats, 70/55#
*One partner works at a time and each partner must complete all lifts and reps prescribed.

Thursday 09.10.14

Posted: September 10, 2014 in Uncategorized

Mobility – 7:00
6 exercises

Warm-up:
5 Bear complexes, 45/35#
1:00 Squat hold
1:00 of Free HS

Strength:
3×3 Back squat, across

Conditioning:
6:00 Running Clock
3 RFT:
18 T2B
12 Wallballs, 20/14#
6 Hang power cleans, 185/125#
*Remainder of time ME burpees

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