(240) 317-5303

23 Sept 2013

Warm Up


3 rounds of:

hill sprint, 20 press with PVC/bar, 20 front squat with PVC/bar, 20 sit ups, 5 pullups,

samson stretch

 

Strength

Find 1RM weighted pull up

 

WOD

5 rounds of max bodyweight bench press

1 min rest

max set of pull ups

21 Sept 2013

Warm Up

20 burpees, 20 pullups, 20 air squats, 20 sit ups

Hill Sprint relays in teams of 4 (2 rounds per team)

samson stretch

 

Skill

Push Up Form/Technique and appropriate scaling for WOD

 

WOD

“push up party”

200 push ups for time

Every time you stop, do a hill sprint

20 Sept 2013

Warm Up

Coaches Choice Double Under Game

 

Skill/Work Capacity

7 mins for max double unders!

record both total number and best total unbroken.

 

20 pass throughs to open up shoulders and review overhead squat points of performance

 

WOD

Overhead Squat 10 sets of 1 at increasing weight

attempt a new 1RM

19 Sept 2013

Warm Up

7 min amrap:

10 burpees, 10 push press, 10 air squat, 10 push ups, 10 sit ups, 10 toes to bar

samson stretch

 

Skill

Handstand to forward roll

 

WOD

“The Nasty Inchworm”

20 minute amrap:

10 handstand push ups, 10 chest to bar pull ups, 10 x thruster (65/95), inchworm 40ft (length of gym)

18 Sept 2013

Warm Up

parking lot drills- karaoke out and back, horizontal jump out and skip back, sprint out backward run back, burpee to sprint out and back.

20 front squats (PVC/bar), 20 ring dips and 20 sit ups,

samson stretch

 

Skill/Strength

4 x 30 second ring support (30 second rest)

squat clean review/drills

 

WOD

“Nemesis”

2 rounds of:

5x squat cleans (Rx225/165)

10 muscle ups

18 pistols (9 per leg)

rest 2 mins

17 Sept 2013

Warm Up


3 rounds of:

hill sprint, 10 sit ups, 10 front squats with pvc/bar, 10 press with pvc/bar, 10 lateral parallete jumps, 1 rope climb,

samson stretch

 

Strength

Push Press 3 sets of 10 at 50%, 60%, 65%

 

WOD

15 min AMRAP: Partner tire flip out 40 yds, sprint back 40yds, 1 rope climb while partner 2 holds plank. Switch.

16 Sept 2013

Warm Up

3 min double unders

3 min amrap of 3 burpee pull ups, 4 clapping pushups, 5 air squats,

samson stretch

3 min hollow hold


Strength

 Deadlift 1×10@60%, 1×10@65%, 1×8@75%


WOD

“200’s and 20’s”

200m run

20 burpee pull ups

200m run

20 T2B

200m run

20 SDHP (75/55)

200m run

20 box jumps

200m run

13 Sept 2013

Warm Up

3 rounds of:

10 burpees, 10 front squats with PVC, 10 pass throughs, 10 ball slams, 10 med ball cleans

samson stretch

 

Strength

2 sets of 10 Front Squat at 65% 1RM


WOD

2 min front rack barbell hold “buy in” (95/65)
400m sprint
30 burpee box jumps
25 toes to bar
20 front squats (95/65)
15 presses (95/65)
10 burpee lateral jumps
5 squat cleans (95/65)

12 Sept 2013

Warm Up

400m run (increase pace each loop)

50 sit ups

40 alternating KB snatch

30 snatch balance

20 overhead squats with PVC

10 alternating pistols

samson stretch

 

Strength/Skill

Snatch Grip Deadlift 4 sets of 5 increasing from 50%

Burgener warm up

 

WOD

4 mins max Snatch at 50% 1RM

10 Sept 2013

Warm Up

Parking lot drills

junkyard dog warm up

30 sit ups

samson stretch

 

Skill

Burgener Warm Up (Clean) and Curtis P review

 

WOD

100 Curtis P’s (55/85#) for time