(240) 317-5303

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

9 Sept 2013

Warm Up

3 mins double unders

tabata alternating back squats with PVC and abmat sit ups (switch every 20sec)

20 burpee pull ups

samson stretch

 

Strength

Back Squat- 3 reps EMOM for 8 mins at 75% 1RM

 

WOD

4 rounds, 4 mins per round:

400m sprint (2 hill sprints)

20 toes to bar (or as many completed in round)

rest until end of 4 mins

14 August 2013

Warm Up

10 burpees, 

15 front squat with pvc or bar 

10 pass throughs with pvc

15 overhead squats with pvc

15 ring dips

15 chest to bar pull ups

samson stretch

Strength

Weighted Pull Up

5 sets of 3 

(increase weight each set)

WOD

12 min AMRAP of:

3 muscle ups, 5 toes to bar, 7 pull ups, 9 air squats

6 Sept 2013

Warm Up

4 loops around 100m parking lot loop- progressively increasing pace to a sprint, 

30 front squats with PVC or bar, 30 parallete jumps,

samson stretch

Strength

Front Squat 10 sets of 1 increasing weight from 50% to near/at/above 1RM

WOD

18 min AMRAP of:

 5 front squat at 70% 1RM, 15 box jumps and 25 double unders

5 Sept 2013

Warm Up

1 minute of burpees, 1 minute of air squats, 1 minute of pull ups, 

1 min of flexed arm hang, 1 min of press with light weight, 1 min of HSPU’s, 

samson stretch

Skill

Muscle Up work for 10 mins led by coach

 Handstand work for 10 mins led by coach

WOD

3 Rounds for Time: 15 Handstand Push Ups, 30 Kettlebell Swings, 5 muscle ups, rest 1 minute

4 Sept 2013

Warm Up

3 mins of double unders, 

20 good mornings, 20 front squats with PVC, 20 med ball slams, 

20 med ball cleans, 20 med ball push ups, 

samson stretch

Strength

Deadlift 4 sets of 5 at 70%+ 1RM

WOD

1 min max deadlift at 50% 1RM, 1 min rest 

2 min max push ups holding deadlift bar (chest to bar), 1 min rest

3 mins max double unders, 1 min rest 

4 mins max wall balls, 1 min rest 

5 mins max med ball cleans