04/15/15

Pre-WOD (Skills/Strength):
15mins of free standing handstand and handstand walking practice with partners

WOD:
5RDS
6 Burpee Bar Hops
12 Overhead Squats (75/55)

Post-WOD (Challenge/Cool-down):
Tabata Hollow Hold
Tabata Plank Hold (w/ alternating leg raise)

04/14/15

Pre-WOD (Skills/Strength):
500m Row for time

WOD:
10x Burpees
20x OH Lunges(total) (25/45#)
30x Box Jumps (20/24”)
40x Jump Rope
50x Air Squats
2 lap Run
50x Air Squats
40m Jump Rope
30x Box Jumps
20x OH Lunges
10x Burpees

Post-WOD (Challenge/Cool-down):
4rds
30sec Arch Holds
30 Walking Bridges
30sec Deep squat hold with bands

04/13/15

Pre-WOD (Skills/Strength):
15mins to build up to 1rep max Back Squat
Suggested rep scheme after doing a couple sets of 10 at a very light warm-up weight.
5-5-3-3-1-1-1

WOD:
Aerobic Capacity Test
4 RDS
2mins Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count from heart beats for 5 seconds; coach will call out start/stop counting time. Write down this number, and the amount of Burpees completed each round. Please also note HR 1min AFTER finishing the test.

FYI – 12 beats in :05 = 144BPM – 13 beats in :05 = 156BPM. Anything above 13 and you should slow your pace. Anything below 12 and you should speed up your pace.
Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup.

Post-WOD (Challenge/Cool-down):
Stretching

04/10/15

Pre-WOD (Skills/Strength):
15mins to build up to 1rep max Clean + Jerk
Suggested rep scheme after doing a couple sets of 10 at a very light warm-up weight.
5-5-3-3-1-1-1

WOD:
3RD IWT
5 Squat Cleans + Jerk (135/95)
1min Max effort burpees
Rest 90secs

Post-WOD (Challenge/Cool-down):
Max handstand hold

04/09/15

Pre-WOD (Skills/Strength):
15mins to build up to 1rep max Front Squat

WOD:
10, 9, 8 … 3, 2, 1
Strict Pull-ups
Hollow Rocks
Perfect Push-ups
Strict Toes to Bar

For perfect form. Not time.

Post-WOD (Challenge/Cool-down):
6 laps jog. Short legs of track are walking lunges.

04/08/15

Pre-WOD (Skills/Strength):
Group warm-up and movement review

WOD:
Fight Gone Bad!
3RDS
1min of Wall-ball (20/14)
1min Sumo deadlift high-pull (75/55)
1min Box Jump (20)
1min Push-press (75)
1min Calorie Row
REST 1MIN

Keep track of reps each full round.

Post-WOD (Challenge/Cool-down):
Farmer carry challenge

04/07/15

Pre-WOD (Skills/Strength):
5RDS
3 Strict Press
3 Push Press
3 Push Jerk

Add weight and rest as needed between rounds.

WOD:
Partnered
10RDS
A: Hollow Hold (Adv: Hollow Rocks)
B: 1 lap Sprint

Each partner does A and B 10 times.

Post-WOD (Challenge/Cool-down):
50 Renegade Rows

04/06/15

Pre-WOD (Skills/Strength):
Partnered
150 Plate OH walking lunges
150 Plate OH Lock out Sit-ups

WOD:
Run 800m (6 laps)
30 Back Squats (BW or 65-75% of 1rep)
Run 800m (6 laps)

Post-WOD (Challenge/Cool-down):
Recovery and stretch

04/03/15

Pre-WOD (Skills/Strength):
Quick group warm-up

WOD:
Jackie (10min Timecap)
1000m Row
50 Thrusters (Empty BB)
30 Pull-ups

10min Timecap
Need to move fast and complete in under 10mins.
For every rep not completed in 10min cap you will do 4 burpees.
So say you have 10 pull-ups left at 10mins. You would then do 40 burpees.

Post-WOD (Challenge/Cool-down):
ABs with Pete

04/01/15

Pre-WOD (Skills/Strength):
Quick group warm-up

WOD:
Partnered Power Test (35min Time Cap)
100 Deadlifts (135/95)
100 Burpees
100 Sit-ups
100 Wall Balls (20/14)
100 Push Press (75/55)
100 Push-ups
100 KB Swings (24/16)
100 Box Jump (24/20)
100 Hang Cleans (75/55)
1000m Row

One partner works and one rests.
Can go in any order desired but the row must be last.
Score is how many meters get completed on rower.

Post-WOD (Challenge/Cool-down):
2min High Plank – inverted hollow (Adv: Add weight)