08/31/15

Last week of this squat cycle. 1-rep max testing next week.

Pre-WOD (Skills/strength):
4RDS – Back squat or Front squat
4x @ 85% of 1rep max
Rest at least 2mins between sets

WOD:
12min EMOM
4x Deadlifts
2x Power Cleans
2x Push Jerks

Post-WOD (Challenge/Cool-down):
Easy 1/2″ run (6 laps).

08/27/15

Pre-WOD (Skills/strength):
3RDS – Partnered Triplet
A. 1 lap sprint
B. Battle ropes
C. Headstand (tripod)

Partner A sets the time for the B and C movements. Partner A cannot start their run until partner C is in headstand. All 3 partners should do each station 3 times.

WOD:
50x Box Jump overs
40x Hang Cleans (95/65)
30x Prisoner Burpees (45/25)
20x Push Press (95/65)
10x Snatches (95/65)

Post-WOD (Challenge/Cool-down):
Shoulder mobility circuit

08/26/15

Pre-WOD (Skills/strength):
4RDS
4x Hamstring Curl (partnered w/ 4count lower)
8x SA Strict Press
4x Strict TTB (straight legs)

WOD: Run and Gun Ladder
1mile (12 Laps) Run
100x Sit-ups
800m (6 Laps) Run
75x Air Squats
400m (3 laps) Run
50x Push-ups
200m Run (1.5 Laps) Run
25x Lunges (each leg)

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

08/25/15

Pre-WOD (Skills/strength):
Jerk practice as group.
5×3 Jerks
– get as heavy as possible while maintaining form

WOD:
4RDS
10 Left Arm KB Swings
10 Right Arm KB Swings
15 Sumo squats w/ KB
10 Left Arm KB Presses
10 Left Arm KB Presses
15 Goblet Squats

Post-WOD (Challenge/Cool-down):
Easy rowing and shoulder stretching

08/24/15

Pre-WOD (Skills/strength):
4RDS
6x 4-count Back squats
70%, 75%, 80%, 80%

WOD: Cindy w/ Sit-ups
20min AMRAP
5x Pull-ups
10x Push-ups
15x Squats
20x Sit-ups

Post-WOD (Challenge/Cool-down):
1000m easy row while focusing on form.

08/21/15

Covina Special 🙂

Pre-WOD
6 Minute AMRAP
Run 1 lap
30 sec. KB swings
Agility Drill
15 Air Squats

WOD
5 Rounds
30 seconds each
Hamgstring Curls w/MB
High to Low Plank
Supermans
Crunches (Hips up high/off the ground)
Russian Twists w/MB
High Plank in and outs

Post-WOD/Cool Down
1000 meter cool down row (slow 5+ minutes)

08/20/15

Pre-WOD (Skills/strength):
Work up to a heavy deadlift with perfect form then…
4RDS
4x Deadlift @ 80% of 1rep max
Rest 2mins between sets

WOD:
40-30-20-10
Sit-ups
Push-ups
KB Rows (each arm)

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

08/19/15

Pre-WOD (Skills/strength):
5RDS
6x Strict Pull-ups (partner assist if needed)
12x Strict Press from seated position (Loaded or empty barbell)

Control full range of motion and focus on shoulder activation.

WOD:
Chipper n’ Crippler (21min cap)
Partnered – 1 partner works and 1 rests. Switch as often as needed.

150 Wallballs (Men 20# to 10’ target; Women 14# to 9’ target)
125 Calorie row
100 Toes to Bar
75 Cleans (95/65)
50 Pushups
25 Snatches (95/65)

Post-WOD (Challenge/Cool-down):
4 laps easy

08/18/15

Pre-WOD (Skills/strength):
4RDS
6x Snatch grip deadlifts (4ct down)
12x Bent over Rows (controlled w/ full range of motion)

WOD:
Buy In: 500m Row
3RDS
30x Sit-ups
20x Wall Balls (14/20#)
10x Burpee Box Jumps (20/24”)
Cash Out: 500m Row

Post-WOD (Challenge/Cool-down):
1000m easy row – focusing on form