06/29/16

I will be out Friday, Monday (4th of July) and Tuesday. Workouts to be posted but on your own to get them done.

This is also the last week of our pressing/squatting progression. We will be doing some max outs next week after the 4th.

Pre-WOD (Skills/strength):
5×2 Squat Clean
– focus on form and build up in weight to get system warmed up

2RDS
20x Air Squats
10x Split Jumps

6x Sets (Custom Rep scheme) of Backsquats
4x @ 80%
3x @ 85%
3x @ 87.5%
2x @ 92.5%
2x @ 95%
1x @ 97.5%

WOD:
12x Laps Sprint (ie. 1-mile for time)

Post-WOD (Challenge/Cool-down):
Stretch legs

06/28/16

Pre-WOD (Skills/strength):
4RDS
10x Top to bottom rotations (each side)
15x Knee Tucks with TRX
10x Bottom to top rotations (each side)
30x Weighted site-ups

WOD:
CASH IN: 30x Elevator Push-ups
3RDS
14x Alternating DB Snatches
1x lap farmer carry
CASH OUT: 30x Ring Rows

Post-WOD (Challenge/Cool-down):
Side planking as group

06/27/16

Pre-WOD (Skills/strength):
Barbell skill work and group warm-up.
Building up squat clean + jerk in singles/doubles. Focusing on form.

WOD: Death by Squat Clean + Jerk
4x Reps each minute
0-4min: Weight is 75/55
5-8min: Weight is 105/75
9-12min: Weight is 135/95
13-16min: Weight is 165/115
etc…

Post-WOD (Challenge/Cool-down):
Side planking as group

06/23/16

NO WORKOUT TOMORROW due to Lagoon Day.

Pre-WOD (Skills/strength):
10min EMOM
Odd: 15x Push-ups
Even: 15x Knee Tucks or 10x TTB

WOD: Team Filthy “100”
100x Box Jumps
100x Jumping Pull-ups
100x KB Swings
100x Walking Lunges (each leg)
100x Knee Tucks
100x Push Press
100x DL
100x Wall Balls
100x Burpees
100x Ball Slams

Post-WOD (Challenge/Cool-down):
Stretch… you’ll need it.

06/22/16

Pre-WOD (Skills/strength):
Squat warm-up
6×6 Back Squats @ 70-80%
– Rest 90secs between set
– Focus on form and driving out of the hole.

WOD:
5RDS
5x OHS @ 70% 1rep max
400m Run
2min Rest

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

06/21/16

Pre-WOD (Skills/strength): CORE
3RDS
10x Landmine Rotational Punch (each side)
20x Leg Lifts
10x Strict TTB or Knee Tucks
20x Side Plank Crunch
10x Weighted Sit-ups
20x V-ups

WOD: “Jackie”
For time:
1000m Row
50x BB Thrusters
30x Pull-ups (Ring Rows)

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

06/20/16

Pre-WOD (Skills/strength):
12min EMOM
Even: 4x High Hang Squat Clean
Odd: 4x Shoulder to overhead

Then talk movements/skill practice for WOD.

WOD:
10min AMRAP
7x TTB or Knee Tucks
7x Handstand Box Push-ups
7x Pull-ups or Ring Rows
7x Ring Dips or Box Dips

Post-WOD (Challenge/Cool-down):
Stretch chest and back

06/17/16

I will be out for Ragnar but below is the workout planned. Have fun with it.

Pre-WOD (Skills/strength):
3000m Row for time
Teams of 2
“Resting” partner is in a high plank hold

WOD:
4RDS
400m Run (3x Laps)
50x KB Swings

Post-WOD (Challenge/Cool-down):
2min (accumulated) Side plank (each side)

06/16/16

Pre-WOD (Skills/strength):
Warm-up pressing

4RDS
3x Behind the neck Press
9x 3-way Raise

8RDS
8x Incline DB Press
6x Batwing Rows

WOD: Vanity Burner
4RDS
8x Chin-ups
8x Bicep Curls AHAP
16x V-ups
8x Push-ups (Adv: With Weight)
8x Tricep Extension AHAP

Post-WOD (Challenge/Cool-down):
Stretch chest and back

06/15/16

Pre-WOD (Skills/strength):
Warm-up your squats.

8×8 Back Squats @ 55-65%
– Rest 60-90secs between set
– Focus on form and driving out of the hole.

WOD: “Chief”
5RDS
3min AMRAP w/ 1min Rest between each round
3x Power Cleans (135/95)
6x Hand Release push-ups
9x Air Squats

Post-WOD (Challenge/Cool-down):
Stretch legs and easy row