Categorized as: WOD

Tuesday December 12, 2017

5pm WOD

A:)

Clean and Jerk Strength
5 sets of clean + front squat + jerk
Work up to a heavy for this complex:
2 power cleans
3 front squats
1 split jerk

B:)

Metcon
10 rounds, rest 30 seconds after each round*
250/200m row
30 DU
10 power snatch @ 75/55

 

Weightlifting

Olympic lifting
A. Cleans from pulling blocks 5×2
assending weight
B.Banded clean pulls
C. Work up to 80% clean and jerk

Monday December 11, 2017

A:)

EMOM 10
odd: Handstand walk
even: Pistol squat
If you don’t have handstand walks do handstand holds either on the wall or free stand

B:)

Amrap 8 mintues
5 deadlifts 225/155, 205/135, 185, 135
10 burpee box jump overs
15 wallballs 20/14

(REST 5 MINUTES BETWEEN AMRAPS)

Amrap 8 minutes
10 KBS @ 53/35
12 burpees
16 v snaps (scale with abmat situp)

Sunday December 10, 2017

Comp Class

Comp Group
1. Gymnastics technique: 5 sets
7 swing on top of rings/ 7 swing at bottom of rings
2. Regular class Strength – below
3. Regular class wod – below
4. Conditioning: 5 rounds with 3 minutes rest between rounds
45 DU and max rep HSPU (limit 20)

5. Accessories: 4 rounds
15 face pulls
15 Bent over lat pull down, with band
15 incline plus
15 band Ys

 

WOD Class

A:)

Gymnastics strength:
Weighted vest if possible
EMOM 10
odd- 3-6 muscle ups
even- 4-8 strict HSPU
(scale as necessary)

B:)

Open 14.3 Complete as many reps as possible in 8 minutes of:
10 Deadlifts (135/95)
15 Box Jumps (24/20)
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/205)
15 Box Jumps

Saturday December 9, 2017

« Filthy 50 »
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday December 8, 2017

A:)

EMOM 8 minutes
Ring muscle ups
4-8 reps, must be unbroken
(scale as necessary)

 

B:)

Metcon (Partner WOD)
Row 100m-10 hang snatches @ 95/65 or 75/55
Row 200m-9 HS
Row 300m-8 HS
Row 400m-7 HS
Row 500m-6 HS
Row 600m-5 HS
Row 700m-4 HS
Row 800m-3 HS
Row 900m-2 HS
Row 1000m-1 HS

 

Thursday December 7, 2017

A:)

6 sets
DB thrusters into PP.
Chose a heavy weight with DBs, you can increase if you’d like.
8 DB thrusters into max push press.
Rest as needed between rounds.

B:)
21-15-9 Deadlift @ 225/155
63-45-27 Double unders
OHS @ 95/65

Wednesday December 6, 2017

WOD classes

A:)

Strength
Back Squat
3 x 8 @ 60-70%

B:)

Metcon
3 x 4 minute amrap
Amrap 1:
15 KBS
10 box jumps
Amrap 2:
15 TTB
10 KB SDLHP
Amrap 3:
15 goblet squat
10 burpees
Rest 3 minutes between efforts

 

Comp Group

1. Strict Press: 5 x 5 @ ascending
2. Regular Strength – above
3. Regular WOD – above
4. 5 rounds not for time: 6 DB bent over row/arm; 8 good mornings; 12 ring push ups, feet on box.
5. conditionning: 15 rounds
15 cal row and 15 wall balls
(last 5 rounds are for time)

Tuesday December 5, 2017

5pm WOD

A:)

Sumo Deadlift
3 x 8 ascending
Before each set perform 10 reverse hypers, no weight

B:)

EMOM 15
1,4,7,10,13- Max rep hang clean @ 135/95
2,5,8,11,14- 15 C2B
3,6,9,12,15- rest

6pm Weightlifting
A. Squat Clean + Hang Clean + Jerk
4×2 ascending

B. Half split jerks 5×2
(Only front foot moving)

C. Back Squats
5×3@70-80%

Monday December 4, 2017

A:)

Power Clean
Work your way up to the heaviest Touch’NGo
3 rep power clean

B:)

5 rounds for time:
5 DB thrusters @ 50/35lbs
10 DB power cleans
50 double unders

Sunday December 3, 2017

9am Comp Group

1. Strength Accessory Band Work
Band Ys
Band WY
Band flys
Band press
3 rounds, 10 reps of each
2. Deficit strict HSPU (scale with kip)
find a challenging strict deficit then: 8 x 2 reps Rest 1-2 minutes between sets

3. Regular class Strength – below
4. Regular class wod- below
5.Core
L-Sit hold with weight if possible: 5 x 20-30 seconds on, 1:00 rest

 

11:30 WOD

A:)

Bulgarian Split Squat
4 sets of 3 per leg

B:)

Crossfit lift off WOD – surprise!