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Friday 08/11/2017

Posted by on Aug 10, 2017 in WOD | 0 comments

Skills

3 sets of:
12 band face pulls
10 lateral raises – use change plates or light DBs
:10 wall-facing HS hold

Strength

Bench Press w/ Pause
w/ 1-sec. pause on chest
Sport: 4×5 @ 65-70%
Life: 4×5 @ 60-65%
Fundamentals: 4×5 – same weight across all sets

Metcon

Sport
On a 12:00 clock, ascending ladder of:
3-6-9-12-15…
Push press 115/75
TTB

Life
On a 12:00 clock, ascending ladder of:
3-6-9-12-15…
Push press 95/65
KTE

Fundamentals
On a 12:00 clock, ascending ladder of:
3-6-9-12-15…
Push press – choose load
Abmat sit ups

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Thursday 08/10/2017

Posted by on Aug 9, 2017 in WOD | 0 comments

Aerobic

EMOM 15:00 alternating:
Min. 1 – :40 row @ moderate pace
Min. 2 – :40 box steps ups – step up height set so thigh is parallel to floor
Min. 3 – :40 10m shuttle sprints @ moderate pace
*This is interval piece is not meant to be a burner. Specify to athletes that this is for “active recovery” and an opportunity to practice controlled breathing while continuously working.

Accessory Work

4 sets of:
8 Romanian deadlifts – heaviest possible
10-12 ring or parallette push ups
10 hollow log rolls
12-15 hip extensions on GHD or partner-spotted on bench (loaded if possible)

Mobility/Static Stretch

10:00 of coach-led mobility and static stretching work

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Wednesday 08/09/2017

Posted by on Aug 8, 2017 in WOD | 0 comments

Strength

3 sets of:
10-12 dragon flags
8-10 seated DB/KB press
8-10 feet-elevated ring rows

Metcon

Sport
For time:
2 rounds of:
15 ball slams
12 KB swings 70/53
Then;
800m run
Then;
2 rounds of:
15 ball slams
12 KB swings 70/53

Life
For time:
2 rounds of:
15 ball slams
12 Russian KB swings – choose load
Then;
800m run
Then;
2 rounds of:
15 ball slams
12 Russian KB swings – choose load

Fundamentals
For time:
2 rounds of:
15 ball slams
12 KB swings 70/53
Then;
800m run
Then;
2 rounds of:
15 ball slams
12 KB swings 70/53

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Tuesday 08/08/2017

Posted by on Aug 7, 2017 in WOD | 0 comments

Skills

Muscle clean from power position 2×3
Push press w/ pause in dip + push press 2×2+2

Strength

Power Clean + Push Press
Sport: 10:00 to work up to a heavy single, then perform 3×1 @ 90% of heavy single
Life: 10:00 to work up to a heavy single, then perform 3×1 @ 85% of heavy single
Fundamentals 10×1+1 – gradually building to a heavy single

Metcon

Sport:
15-12-9-6-3
Power clean 185/125
Lateral burpee over bar

Life:
15-12-9-6-3
Power clean 135/95
Lateral burpee over bar

Fundamentals:
15-12-9-6-3
Power clean – choose load
Lateral burpee over bar

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Monday 08/07/3027

Posted by on Aug 6, 2017 in WOD | 0 comments

Skills

5:00 movement review: overhead squat
Then, 3 sets of:
8 single-arm KB/DB press in lunge position (8L/8R)
10 hollow rocks
8 plate front squats

Strength

Overhead Squat
Sport: 4×5 @ 65-70% of 1RM snatch
Life: 4×5 @ 60-65% of 1RM snatch
Fundamentals: 4×5 – same weight across all sets

Metcon

Sport:
10-9-8-7-6-5-4-3-2-1
Wall balls (unbroken) 20/14
CTB pull ups
*25 double unders after each round

Life:
10-9-8-7-6-5-4-3-2-1
Wall balls 20/14
Pull ups
*25 double unders after each round

Fundamentals
10-9-8-7-6-5-4-3-2-1
Wall balls
Ring Rows
*50 single unders after each round

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