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Wacky Wednesday… 4/23/14

Posted by on Apr 22, 2014 in WOD | 1 comment

Barbell

Front squat

Beginner:
5×3 AHAP

Advanced:
Work up to a 3RM in 15:00

Metcon

For time:

500 meter row or 400 meter run

Then;

22-16-10
Front Rack Walking Lunge Steps 135/95
KB Swing 70/53

Then;

500 meter row or 400 meter run

The Blaster

Strength:

3×5 Strict Press
(+5lbs from last week. If athlete is not able to go up 5 lbs they will stay at the same weight from previous week)

WOD:

4 rounds for time:

250m Row
10 Ring Dips
20 Front Rack Alt KB Lunges

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Taco Tuesday… 4/22/14

Posted by on Apr 21, 2014 in WOD | 3 comments

bmbx ath

Barbell

Snatch

Beginner:
10×1 AHAP with a focus on technique

Advanced:
Work up to a 1RM in 15:00

Metcon

10 rounds :40 on / :20 off alternating:

Power Snatch 115/75
Box Jumps w/ step down 24″/20″

Speed and Endurance

10-15min of running technique skills/drills

Main Set:

400m run

Rest 2min then:

Tabata Sprints 8x20sec on 10 sec off

Rest 2min then:

400m run

Cool Down:

Stretching & Mobility

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Making Moves Monday… 4/21/14

Posted by on Apr 20, 2014 in WOD | 5 comments

dawnpatrol
 

Barbell

Back squat

Beginner:
3×5 AHAP

Advanced:
Work up to a 2RM in 15:00

Metcon

5:00 to complete:
100 wall balls

Rest 1:00 then:

5:00 to complete:
100 pull ups

*Score is time, or total number of completed reps.

The Blaster

Strength:

3×5 Back squat
(+5lbs from last week. If athlete is not able to go up 5 lbs they will stay at the same weight from previous week)

WOD:

For time:

100 Wall Balls

*5 burpees every time the ball hits the ground

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Flashy Friday… 4/18/14

Posted by on Apr 17, 2014 in WOD | 1 comment

AE

Barbell

2 Power Cleans + 2 Push Jerks

Beginner:
7×1 AHAP with a focus on technique

Advanced:
8×1 @ 70% of 1RM CJ EMOM

Metcon

4 sets of 1:30 clock complete:

5 deadlifts 275/185
10 alternating pistols*

Then in remaining time;

AMRAP TTB

Rest 1:30 b/w sets.

*Beginners sub goblet box step ups

The Blaster

3x Max effort weighted plank holds

WOD:

7 rounds for time:

3 Wall Walks
6 Pull-Ups
9 Jump Squats
12 Sit-Ups

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Throwback Thursday… 4/17/14

Posted by on Apr 16, 2014 in WOD | 3 comments

motivational-sports-quotes-1

Gymnastics Skill

Beginner:
10:00 handstand/wall-facing handstand skill work

Advanced:
10:00 handstand walking practice + 3 attempts ME handstand walk

Midline

3xME L-sit hold; Rest 1:00 b/w attempts

Metcon

5 sets of:
50 meter farmer’s carry AHAP (25m turnaround)

Rest 1:00 b/w carries.

Then for time:

800 meter sprint @ 100% MAX EFFORT

Speed and Endurance

10-15min of running technique skills/drills

Main Set:
6x800m (2min rest between each)

Cool down/Stretch

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