09/30/15

Pre-WOD (Skills/strength):
Shoulder warm-up circuit
3RDS
6x SL/SA KB Lunges (each side)
8x KB Goblet Squats
10x KB Swings (Adv: Overhead)

WOD: Nancy
5RDS
400m Run (3 laps)
15x OHS (95/65)

Post-WOD (Challenge/Cool-down):
50x Tabletop extensions with 2sec hold at top (25 each side)

09/28/15

Pre-WOD (Skills/strength):
Build up to heavier push press/split jerk then…

Split Jerks
3×5 @ 70, 75, 80
3×2 @ 80, 85, 90

Then warm-up deadlift…

WOD:
3RDS
10x Deadlifts @ 115% of bodyweight
25x Box Jumps (30/24)

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

09/23/15

Pre-WOD (Skills/strength):
12mins to working through the following cycle. Do not rush and focus on form.
8x SA KB Presses (each arm)
ME Ring support
12x SA KB Snatches (each arm)
Max Handstand Hold

WOD: Big Chipper
1 Lap sprint
100 air squats
2 Lap sprint
80 abmat sit-ups
3 Lap sprint
60 pull-ups
4 Lap sprint
40 clean & jerks (95/65)
5 Lap sprint
20 push-ups

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

09/22/15

Pre-WOD (Skills/strength):
4RDS
15x Bridges with 2sec pause
10x Good mornings with BB
5x SL DL with BB (each leg)

WOD:
Partnered 1
8min AMRAP
1 partner active and 1 partner hold. Choose either but must hold until the switch.
Active: 1 lap run or 10x Split jumps (each leg)
Hold: DL Hold or Wall Sit

Partnered 2 – start as soon as partnered 1 finishes
21-15-9
Deadlifts
Box Jumps
Partner 1 does 21 deadlifts, then partner 2 does 21 deadlifts, then p1 does 21 box jumps…. and so on.

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

09/21/15

Pre-WOD (Skills/strength):
Warm-up shoulders with following sequence using empty BB.
10x Snatch Pulls, Muscle Snatches, Thruster, Front Press, Back Press

5×3 Push Press (60, 65, 70, 75, 80%)
– Focus on good form and linking reps

WOD:
16min Partnered AMRAP
12cal Row
9 Hang Snatches (75/55)
6 Toes to Bar

Post-WOD (Challenge/Cool-down):
1000m easy row

9/18/15 WOD – Bring your axe!! It’s gonna be a chipper!!

Pre-WOD
Stretch/Warm Up/Athlete Choice

WOD – This is Axe-ing alot!!! (lol get it!?)
50 Toes2Bar
50 Sit Ups
50 Russian Twists
50 Bicycle Crunches
50 Hip Raises
50 Hollow Rocks
50 KB Side Raises (right side)
50 KB Side Raises (left side)
50 Mountain Climbers
50 Sec Weighted Plank (MUST BE DONE LAST)

Get as much done as you can in the time allotted. The earlier you get up there, the more time you will have!!!

09/17/15

Pre-WOD (Skills/strength):
5RDS
30sec ME Front Squats @ 60-70%
30sec Rest
30sec Shoulder Taps
30sec Rest

WOD:
4RDS
10x OH Lunges (5 each leg)
1min Mountain Climbers
REST 2mins

Post-WOD (Challenge/Cool-down):
1000m easy row

09/16/15

Pre-WOD (Skills/strength):
3RDS – NOT FOR TIME
2x Wall Walks
4x Strict Pull Ups
6x Strict T2Bar OR hanging straight leg raise
8x SL Box Squats (4 each leg with control)
Max Handstand Hold

WOD:
16min EMOM
Odd: 5x Snatch grip Deadlifts + 1x Squat Snatch
Even: 3x Squat Cleans + 2x Split Jerks

Post-WOD (Challenge/Cool-down):
2mins Low Plank

09/15/15

Pre-WOD (Skills/strength):
Movement warm-up and mobility

WOD:
3RDS
30cal Row
20 Box Jumps
10 Burpees

— REST 5mins —

10RDS on bike
30sec ALL OUT
60sec easy

— REST 5mins —

100 Sit-ups for time

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

09/14/15

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

– Build up each round

WOD:
Partnered (Retest from 07/08/15)
20 Laps Run (10 each partner)
Non-running partner will do as many BB thrusters as possible during the lap.

Goals for the thrusters (combined total)
Novice: 250+
RX: 350+
Elite: 450+

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