07/30/15

Pre-WOD (Skills/strength):
7MIN EMOM of Snatch Barbell Sequence
3x Snatch Grip Deadlifts
2x 8 count Power Snatch
1x OHS OR 1x Squat Snatch

WOD:
4RDS
5x Deadlifts @ 60-70% of 1 rep max (Adv: Snatch Grip)
1min Rowing (ALL OUT)
REST 2mins

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

07/29/15

Pre-WOD (Skills/strength):
4RDS
6x 1-1/4 Back Squat (60, 65, 70, 75)

WOD:
3RDS
7x Hang Clean (135/95)
14x Box Jumps (20/24″)
28x Walking Lunges (total)

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

07/28/15

Pre-WOD (Skills/strength):
500m Row All OUT for time.

Rest for at least 5mins before starting DT warm-up.

WOD: “DT”
5 RDS
12x Deadlifts (155/105)
9x Hang power clean (155/105)
6x Push jerks (155/105)

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

07/27/15

Pre Work­:
3RDS
2 laps jog
1min Hollow Hold
2 laps jog
30sec Side Plank LEFT
30sec side Plank Right
2 laps jog
1min Prone cobra (adv: arch hold)

Focus on good running form and body positioning for the short distances/holds.

WOD­: Annie -OR- Karen
Annie
50-­40-­30-­20-­10
Double Unders
Sit Ups

Karen
150x Wallballs (14/20#)

Score= Time.
Post Work:­ Recovery jog/row and roll out.

07/23/15

Pre-WOD (Skills/strength):
4rds of the following barbell complex
5x deadlifts
4x front squats
3x hang cleans
2x push press
1x split jerk

– work through complex unbroken focusing on form for each movement
– get heavier each round so you are at as heaviest as possible in final round while maintaining form

WOD: Cindy
20min AMRAP
5x pull ups
10x push ups
15x air squats

Post:
4 laps easy jog and roll out

07/22/15

Pre-WOD (Skills/strength):
5×5 back squats at 75% of 1 rep max

WOD: Pick your POISON
12.1 – 7min of burpees
Goal of 100+ reps
– OR –
2000m Row for time
Guys goal: sub 7mins
Ladies goal: sub 8mins

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

07/21/15

Please note: Next week I will be out. Pete will be covering Tuesday-Thursday classes. There is no scheduled class on Pioneer Day (Friday). I will still be posting the workout to the blog as normal.

Pre-WOD (Skills/Strength):
Double Unders
Advanced­ 50­-40­-30­-20-10
**try for unbroken or try and build back up**
Beginner­ 10­-20-­10­-20­-10
**try for unbroken or try sets of 20x each time**

WOD: “Fran”
21­-15-­9
Thrusters (95/65#)
Pull Ups

Post-WOD (Challenge/Cool-down):
Easy 800m job and then stretch

07/20/15

Please note: Next week I will be out. Pete will be covering Tuesday-Thursday classes. There is no scheduled class on Pioneer Day (Friday). I will still be posting the workout to the blog as normal.

Pre-WOD (Skills/Strength):
400m Run for time
Go ALL OUT!

Rest roughly 6mins after finishing 400m to start workout.

WOD: “Annie”
50-40-30-20-10
Double-unders
Sit-ups

Post-WOD (Challenge/Cool-down):
Easy 800m job and then stretch

07/16/15

Pre-WOD (Skills/Strength):
4RDS
12x Hamstring Curls
12x Single Leg Hip Raise (each leg)
12x Superman (2ct pause at top)

WOD:
5RDS
10 Front Squats
1min Bar Hops (2foot take off, 2foot land)
90sec REST

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