Sat 29th Sep

sWOD
4 x 400m
rest 3 min inbetween each 400


WOD

FIGHT GONE BAD

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Saturday Sep 28th

sWOD
Clean Complex
1 power clean + 1 hang power clean + 1 jerk



WOD
5 rounds for time;
5- clean and jerk 135/95
7- squats
9- lateral jumps

Monday Sept. 23rd

sWOD

Strict Press
5-5-3-3-1

Strict Pull-ups
5-5-5-5-5

Note: After each set of strict press, complete 1 set of AT LEAST 5 pull-ups


WOD
4 rounds for time of;
10- jump lunges (total)
20- mountain climber (20 total/ each leg is 1)
10- shoulder to over head


Extra Credit
2 rounds of;
1 min max rep burpess
2 min rest

Sunday Funday...22 Sept

sWOD
Snatch grip deadlift
Novice
5-5-5-5-5

Advanced + Competitor
Starting with at least your 1 rep max snatch weight
3-3-3-3-3-3



NOTE:  Try to add weight each set.



WOD

Novice + Advanced:
12 Min AMRAP
3- power snatch @ 95/65#  (novice scale as needed)
6- box jumps
9- toes-to-bar/ knees to elbows/ sit-ups

Competitor:
"Isabel"
30- full squat snatchs @ 135#
 

21 Sept Front Squats

sWOD
Front Squat

Novice
5-5-3-3-3

Advanced
10-10-8-8-5



WOD
For time:
30 double unders
21 thrusters  @ 95/65#
400m run
30 double unders
15 thrusters
400m run
30 double unders
9 thrusters
400m run

20 Sept

WOD 1

12 EMOTM ( Every Minute on The Minute)

5 KB Swing

7 push-ups

9 jump squats

WOD 2

     
         RX                                                                                               SCALE
12 Min AMRAP of                                                                     12 Min AMRAP of
250m row                                                                                    250m row
5 pull-ups                                                                                    5 toes to bar/ knees to elbows
10 clean and jerk @ 115/75#                                                      10 dead lifts @115/75#
5 pull-ups                                                                                    5 toes to bar/ knees to elbows

IF TIME ALLOWS

WOD 3 (majority vote decides)

 

CHOICE # 1

Death by goblet squats & push-ups (add 2 each minute)

Min 1 = 2 goblet squats + 2 push ups

Min 2 = 4 goblet squats + 4 push ups

Min 3 = 6 goblet squats + 6 push ups

Min 4 = 8 goblet squats + 8 push ups

etc.

 

 

 

CHOICE # 2

2 rounds for time of

25 burpees

400m run

Snatch

Strength
Novice: 6 x 3 power snatch

Advanced: 5 x 2

Competitor: 1 rep max squat snatch


WOD - "GI Jane"
100x burpee pull ups

Sunday Funday

sWOD
Novice: 3x5 overhead squat

Advanced: Find 10RM overhead squat



WOD
EMOTM for 15 minutes
1 round of "Cindy"
5x pull ups    (competitors do chest to bar)
10x push ups
15x air squats
than at start of next minute
400m for time

NOTE:  The first minute you do NOT make the reps in the alloted time, rest 1 minute than coomplete your 400m run for time. 

Cleaning

sWOD
Novice: 5x3 clean
Advanced: Find 3RM
(full squat cleans, do not need to be "touch & go")



WOD
For time:
50x sit ups
10x thrusters (95/65)
50x double unders
10x thrusters
50x ball slams (30/15)
10x thrusters
50 cal row

Friday the 13th... you better run

sWOD
Back squat
Novice-
6 sets x 3 reps

Advanced-
4 sets x 10 reps

Competitors
Find 20 rep max



WOD
"HELEN"
3 rounds for time:
400m run
21x kbs 55/35
12x pull ups

Sept 12th

sWOD
Novice: 3x3 push press
Advanced: 5-3-2 push press



WOD
"death by" row for calories for max of 11 minutes
minute 1 row 10 calories
minute 2 row 11 calories
12 calories, 13, 14...

Each minute you must complete amount of calories for the rounds
Once you don't complete a round, or you get all the way through 11 minutes, take your total calories and subtract from 165, then finish with that number of push ups

Dead day

Warm-up
400m run
20 squats
10 burpees

than

Good Mornings
3 sets x 10 reps (bar only)

sWOD
Deadlift

Novice
5 x 5

Advanced
10-8-6-4-4-4




WOD
12 Min AMRAP
10- KB swings
10- sit-ups
10- Goblet squats


NOTE: Your hamstrings will be pretty destroyed so make sure you stretch your hamstrings. 

GOAT DAY

Today is a technique dominant day.  We are going to cover a few things, but nothing crazy since yesterday was a little rough.

Skill 1: HSPU
Beginners
3 sets of max handstand hold (against the wall)
-rest as needed in between sets

then you will complete

3 sets of 5 wall walks

Advanced
2 sets of max HSPU with no kip no more than 2 abmat's allowed
+
1 sets of max HSPU (kip allowed)

then

3 sets of 5 wall walks


Skill 2: Pull-ups
Beginners
4 sets of max strict pull-ups with whatever band you are currently using
+
1 sets of max strict pull-ups with the next lightest band.

Advanced
3 sets of max Strict pull-ups
+
2 sets of max Kipping pull-ups
+
2 sets of max butterfly pull-ups (for anyone planning on competing)


Skill 3: Double unders
Beginners
10-12 Min working on double unders


Advanced
150-200 Double unders depending on skill level. Choose your goal before you start.
Each time the rope stops there is a 7 burpee penalty. 

We're going for unbroken here obviously, so the penalty should be incentive to not mess up.

Time For A Bench Mark

7 Sep

Warm-up
Coaches choice


WOD
You are to complete ONE of the following benchmark WODs, your choice.  These are all longer ones that is why there is no strength today.  SCALE AS NEEDED.  Do not overreach your limits. 

Choice # 1
"Barbara"
5 rounds EACH for time;
20 - pull-ups
30 - push-ups
40 - sit-ups
50 - squats
3 min rest  <--- REQUIRED


Choice # 2
"Chelsea"
Every Minute On the Minute for 30 Min'
5 - pull-ups
10 - push-ups
15 - squats


Choice # 3
 "Eva"
5 rounds for time of;
800m run
30 KB swings @ 70-72# (2pood)
30 pull-ups


Choice # 4
"Kelly"
5 rounds for time of;
400m run
30 box jumps @ 24"
30 wall balls @ 20#


Choice # 5 HERO
"Badger"
3 rounds for time of;
30 - squat cleans @ 95#
30 - pull-ups
800m run


Choice # 6 HERO
"Jerry"
For time;
1 Mile run
2k Row
1 Mile run

 

Back Squat...oh hello legs...

Warm-up
Coaches choice

sWOD
ALL
5 x 5 back squat
add 5 pounds from last 5x5

NOTE: AFTER you warm-up to the weight you need to do, keep the same weight for each set.  Also you may want to start keeping track of weights & WODS.  Post result in the comment section, in an APP, or just in a note book.


WOD
4 rounds for time;
10 jump squats
15 KB swings
20 lunges (total)
25 push-ups
Rest 1 MIN

Oly Technique

Warm-up

Learn a little more with The Burgener Warm-up

+
25 pvc snatch balance
+
25 pvc over head squat



sWOD

Snatch complex

Perform 7 sets of the following complex, while trying to move up in weight.
1 power snatch + 1 hang power snatch + 1 snatch balance

NOTE: Do not set bar down until the snatch balance is complete.  You can re-grip in the hang position.


WOD
6 rounds of
5 Power snatch @ 95/65#
10 Burpees
30 double unders

Happy Hump Day

Warm-up
20 lunges (total)
5 strict pull-ups
20 squats
5 strict pull-ups
20 push ups

Shoulder mobility

sWOD
Press + Push Press

ALL
5 sets of ---3 strict press + 3 push press


WOD
Alternating back and fourth
For time;
10-9-8-7-6-5-4-3-2-1
Shoulder to over head @ 115/75#     (competitors = 135/95)
&
1-2-3-4-5-6-7-8-9-10
Burpees

NOTE: Scale weight accordingly, don't let your ego kick your ass.

Front Squat

Warm-up
Learn yourself with this video Front Rack Mobility
Courtesy of Mobility Wod

PVC mobility
25 of each
pass throughs
back squats
body rotations left
snatch balance
body rotations right
over head squat
pass throughs

thEn
20 burpees for time

sWOD
Novice
5 sets x 3 reps

Advance
5 sets x 5 reps

Competitors/ Fire Breathers
4 x 6 @ body weight



WOD
3 rounds
500m row or 400m run  (do what you dont want to do---be honest)
15 Push-ups
30 air squats
15 pull ups

To the tire pad we go...

Warm-up
Bear crawls
sprints
and more!!!
That more being coaches choice....


sWOD
5 sets of ME (max effort) pull ups

5 sets of ME dips

NOTE: Rest as needed, and alternate in between pull-ups and dips.


WOD

For Teams of 2;
(only one person working at a time)
15 MIN AMRAP
15- Burpee box jumps
15- Squats
15- Push-ups
5- Tire Flips  (teammates can flip tire together)


1 Person Team;
15 MIN AMRAP
10- Burpee box jumps
10- squats
10- push-ups
5- tire flips

Endurance Day...o yeah

Warm-up
500m row
20 lunges
30 sit-ups
40 squats



sWOD
25 minutes to complete
4 x 400m run
after each 400 rest as needed


WOD
For time;
150 push-ups
Everytime you pause (even at the top) complete  500M ROW