Month: October 2013

Warm Up:

15 burpee pull ups

15 beat swings

15 sit ups

(3 min cutoff)

As a group- 1 air squat every 5 seconds  for  2 mins “3:1:1” (3 sec down, 1 sec up, 1 sec rest- focus is on perfect form)

Samson Stretch

Strength:  Back Squat (High Bar) 8 sets of 1 (work up to 1RM)  

WOD

2 attempts for best time:

100 ft sled pull (weight- L1:  45#   L2:  90-135#   L3:  135-180# )

25 toes to bar  (L1: 15 T2B)

25 Kettlebell Swings (L1: 15 and choose weight   L2:  53/35   L3:  banded)

Cool Down/Accessory Work:

2x max Glute-ham raise

20 Glute bridge

Stretch with Coach

Barbells for Boobs!

Saturday, November 2

Barbells for Boobs Throwdown Event (9am WOD only)

Warm Up:

Junkyard Dog

Samson Stretch

Skill:

Clean

WOD 1:

Partner WOD ( L3:  L1: Choose Weight  L2: 135/95#  L3:  185/135#):

“Alternating AMRAP- 10 mins”

2 chest to bar pull ups, 2 deadlift, 2 clean, 2 jerk, 2 chest to bar pull ups (tag partner)

best 4 teams advance

WOD2:

2 rounds each partner for time, alternating

Partner 1 holds barbell in front rack position while partner 2 does 20 box jumps (95/65#, 30/24”)

Best 2 teams advance

WOD 3:

20 total snatch (95/65#)

20 total rope climbs per pair

2 legged race up hill and back

Warm Up:

200m run

10 close grip pull ups

10 mountain climbers

30 Overhead squats with PVC

30 sit ups

Samson Stretch

Skill:

Rope Climb

(L1: scaled   L2: rope climb   L3: no leg use or “L” rope climb)

WOD:

Rope climb (see L1-3 above, use for WOD)

1K row

rope climb

30 box jumps

rope climb

800m run
Rope Climb

Cool Down/Accessory Work:

Intro to Glute Ham Raise (GHR)

Stretch With Coach

Warm Up

Parking Lot Drills

Samson Stretch

Skill

3 min Double Under ‘test’

Review KB movements

WOD

Farmer Carry Double KB up hill and back,

24 KB step-ups

24 Slam Ball

10 Med Ball Mountain Climbers

18 KBStep ups 

18 MB slams

8 Med Ball Mountain Climbers

12 KB Step ups

12 Slam Ball

6 Med Ball Mtn Climbers

Warm Up

3 mins double unders 

tabata squats/pushups (alternate each 20 sec interval) 

50 sit ups

Samson stretch

Skill

Rowing Efficiency

WOD

3 RFT: 

Row 500m 

21 box Jumps 

15 KB swings 

 9 Pull ups 

rest 3 mins

Warm Up

3 rounds of: 

20 double unders, 20 sit ups, 20 air squats, 1 rope climb, 

end with a 2 min plank (or max time able to hold form)

Samson stretch

Skill

3 min max double under test

WOD

12 mins to find back squat 5RM

12 mins to find snatch grip deadlift 5RM

Warm Up

Run to Smokey Joes

5 min amrap of 3 pull ups, 4 push ups, 5 air squats, 10 sit ups 

Run to Smokey Joes

Samson stretch

Strength

Push Jerk 

3 sets of 10 at heaviest weight possible

WOD

“Phone a Friend” Partner WOD

Rules will be explained by coach!

180 DU’s
45 burpees
15 ball slams
30 burpees
90 Ground to OH (95/65)
45 burpees
15 muscle ups (or 3 chest to bar pull ups and 3 ring dips = 1 MU)
60 burpees

Warm Up

3 mins double unders, 10 strict pull ups, 10 toes to bar, 20 front squats with PVC, 

junkyard dog warm up

Samson stretch

Skill/Strength

Burgener Warm Up 

Hang Power Snatch 5 sets of 3 

WOD

12 min amrap of:

box jump and toes to bar: 3/3, 6/6, 9/9,… etc

Hallo-WOD and Costume Contest!

Warm Up

group run led by coach

5 min amrap of: 3 burpee pull ups, 5 KB swings, 7 air squats

WOD

HalloWOD: 

21, 15, 9 slashers and KB swings 

800m zombie run

5 burpees if you get caught by a zombie!

Warm Up

7 min amrap: 

run 3 loops around gym, 

10 air squats, 10 pull ups, 10 toes to bar, 10 push ups

Samson Stretch

Skill/Strength

Skill: Thruster

2 min practice thruster form with PVC/bar 

WOD

Hero WOD: COE

10 rounds for time of:

10 95# Thruster

10 Ring Push Ups