Thursday, August 1, 2013

*Those who want to do there own WOD or work on GOAT skills will come to open gym at:

12:30-1:30pm or 

6:00 to 7:30pm. 

FIRST DAY OF THE DOUBLE UNDER CHALLENGE!!!!!!

Strength:

1.) Clean & Jerk (Power): E30 Seconds; 4 min; 1 Power + 1 Hang Power; 75%

2.) Shoulder Press (Strict): Use 95% of 1RM; 3@70%, 3@80%, 3+ME@90%

3.) Pistols: 3x10; alternate each leg; scale as needed

 

Strength WOD:

AMRAP in 8 minutes

30 wallballs (20/14lbs)

50 double unders

Skill: 1.) 2 rounds: L-sit on 

               parallettes  for max time.

              Rest as needed. 

          2.) 3 rounds untimed

                2 rope climbs 15'

                Rest as needed. 

        

OR

Conditioning WOD: 

3 rounds for time:

21 wallballs (20/14lbs)

15 box jumps (24/20")

Farmers carry 200 m (30/20 lb db)

Skill: 1.) 2 rounds L leg lifts for max       

                effort 

       

           2.) rope climb progressions

Wednesday, July 31st, 2013

Strength:

1.) 3-stop snatch pull: 4x3

2.)Power snatch complex: 

every 30 sec for four minutes.

It is one power snatch + one hang power at 70% ish

3.) High bar back squats: 

Set 1: 

Set 2:

Set 3: 

4.) GHD sit ups 3x20

WOD: 

"Grace" at 185/155

Conditioning WOD:

1 round

Row 500m 

100x Squats 

Row 400m 

75x push-press (65/45) 

Row 300m 

50x Dips (any way just full ROM) 

Row 200m 

25x Burpees 

Tuesday, July 30, 2013

Strength:
1.) snatch from the blocks (power) 5x2

2.) clean and jerk from the blocks (power)
5x2

3.) weighted pull ups-tempo (up fast 5
second descent) 5x5

4.) Good mornings 3x12; rest 60 seconds

WOD:
4 rounds for time:
24 split jumps (alt legs)
16 kb swings (24/16kg)
8 strict ring pull ups (rings touch chest at finish of pull.)

Cashout: deficit hspus

Monday, July 29, 2013

FYI: Hey people, listen to your body! Just because it is on the board doesn't mean you can't rest or decrease the weight or skip a day. We even have make up days. Use common sense ding dings. Sheesh!

Strength:
1.) Snatch (squat): 15 Minutes to get 1RM

2.) Clean (squat) & Jerk: 15 Minutes to get 1RM

3.) Front Squat (1&1/4 squat): 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80%, 1X3 @ 85% – rest as needed (base off regular front squat 1RM)

WOD:
5 rounds for time:
Run 400m
5 OH squats (95/65lbs)
7 T2B
9 burpees over the bar

Friday, July 26, 2013

Strength:
1.) Clean & Jerk (squat): 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for sets through 95%, rest 30 seconds for the final set

2.) Shoulder Press (Strict): Use 95% of 1RM; 5@65%, 5@75%, 5+ME@85%

3.) Pistols: 3x16; with WEIGHTED VEST; alternate each leg; scale as needed

4.) Pendlay Rows: 3x5; heavy as possible; Snatch Grip Width; rest 60 sec.

WOD:

21-15-9
Sumo Deadlift high pull (95/65lbs)
Overhead squats (95/65lbs)
T2B
GHD back extensions

Thursday, July 25, 2013

Strength: Make up day or rest

For time:
100 double unders
Row 150 m
15 ft rope climb x4
Row 200 m
30 back squats (135/95lbs)
Row 250 m
100 m farmers carry (50/30lbs)
20 alt dumbbell snatches (50/30lbs)
Row 300 m

OR


Row your age + body weight in calories

Wednesday, July 24, 2013

Strength:
1.) Snatch Balance: 4x3; heavy as possible; rest 60 seconds

2.) Snatch (squat): 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for sets through 95%, rest 30 seconds for the final set

3.) High Bar Back Squat: 1X5@75%, 1X3@80%, 1X3@85%, 3X1@90% – rest 2:00

4.) Snatch Grip Shoulder Press: 5x3; from bottom position (be smart on weight); rest 60 seconds

5.) GHD Sit Ups: 3x15; rest 60 sec


WOD:
3 rounds for reps:
1 minute ME KB swings
1 minute ME Step back lunges w/ db (30/20lbs)
1 minute ME T2B
1 minute ME burpees
Rest 1 minuteWednesday, July 24, 2013

Strength:
1.) Snatch Balance: 4x3; heavy as possible; rest 60 seconds

2.) Snatch (squat): 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for sets through 95%, rest 30 seconds for the final set

3.) High Bar Back Squat: 1X5@75%, 1X3@80%, 1X3@85%, 3X1@90% – rest 2:00

4.) Snatch Grip Shoulder Press: 5x3; from bottom position (be smart on weight); rest 60 seconds

5.) GHD Sit Ups: 3x15; rest 60 sec


WOD:
3 rounds for reps:
1 minute ME KB swings
1 minute ME Step back lunges w/ db (30/20lbs)
1 minute ME T2B
1 minute ME burpees
Rest 1 minute

Tuesday, July 23, 2013

1.) Snatch from Blocks (squat): below knee; 10x1; heavy but maintain form.

2.) Clean & Jerk from Blocks (squat): below knee; 10x1; heavy but maintain form.

3.) Weighted Pull Ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

4.) GH Raises: 3x12; rest 60 sec; weighted if possible; use bands if have to.

WOD for time:
500 meter row
50 wallballs (20/14lb)
500 meter row
100 hand release push ups

Monday, July 22, 2013

Strength:
1.) Snatch (squat): 10 Minutes to get 1RM

2.) Clean (squat) & Jerk: 10 Minutes to get 1RM

3.)Front Squat (1&1/4 squat): 1X5 @ 65%, 2X5 @ 70%, 1X3 @ 75%, 1X3 @ 80% – rest as needed (base off regular front squat 1RM)



WOD for time:
5-7-9-12-9-7-5
Box jump (24/20)
Db push press ( Pick up a heavy pair!)
Calorie Row

Friday, July 19, 2013

Strength:
1.) Clean & Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for sets through 90%, rest 30 seconds for final set

2.) Shoulder Press (Strict): Use 90% of 1RM; 5@40%, 5@50%, 5+ME@60%

3.) Pistols: 3x10; with WEIGHTED Vest; alternate each leg; scale as needed

4.) Pendlay Rows: 3x5; heavier than previous; Clean Grip Width; rest 60 sec.


WOD:
7 Rounds of:
7 Power Cleans (115/75lbs)
7 Chest 2 Bar Pull ups

Rest 5 minutes then

8 sets of: Row 20 seconds on 10 second rest for meters.

Thursday, July 18, 2013

Strength: Rest, make up a missed strength day or GOAT work!

WOD:
20 kb swings (1.5/1pd)
100 m sprint
18 kb swings
100 m sprint
16 kb swings
100 m sprint
14 kb swings
100 m sprint
12 kb swings
100 m sprint
10 kb swings
100 m sprint

Wednesday, July 17, 2013

1.) Tall Snatch: 5x3, (light enough to go fast); rest 60 sec.

2.) Snatch (squat): 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for sets through 90%, rest 30 seconds for final set

3.) High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

4.) Snatch Grip Shoulder Press: 3x5; medium weight; from standing; rest 60 sec

WOD:
"Annie's" mean sister "Fannie"

50 double unders
Then
50-40-30-20-10
Ghd sit ups
Weighted db lunges in meters (30/20)
Then
50 double unders

Tuesday, July 16, 2013

Strength:

1.) Snatch from Blocks (squat): at hip; 5x2; concentrate on form!

2.) Clean & Jerk from Blocks (squat): at hip; 5x2; concentrate on form!

3.) Weighted Pull Ups:1X5 @ 65%, 2X3@70%, 2X3@75%, 2X3@80%; rest 60 sec.

4.) Good Mornings: 3x10; heavy as possible; rest 60 sec

WOD:
10-9-8-7-6-5-4-3-2-1
HSPU's
(Sub deficit push ups)
Squat halo w/ kb (1.5 pd/1pd)

Monday, July 15, 2013

Strength:

1.) 1 Snatch: EMOM; 10 minutes; 1 Power Snatch + 3 OHS @ 90% of last snatch 1RM
2.) Front Squat: Every 30 seconds for 3 Minutes; 1 @ 90%

WOD:
10 minute AMRAP
Run 200 m
10 push jerks (145/100lbs)

REST 3 minutes

3 minutes ME burpee over the bar

Friday, July 12, 2013

Strength:
1.) Clean & Jerk (squat): 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for sets through 90%, rest 30 seconds for final set

2.) Shoulder Press (Strict): Use 90% of 1RM; 5@75%, 3@85%, 1+ME@95%

3.) Pistols: 3x20; alternate each leg; scale as needed

4.) Pendlay Rows: 3x5; heavy as possible; Clean Grip Width; rest 60 sec.


WOD:
Row 2,000 m for time:

THEN

3 attempts for max distance broad jump.

THEN

3 rounds for time:
15 hang power cleans (135/95lbs)
15 burpees

Thursday, July 11, 2013

Strength: Rest day, make up a missed strength day or GOAT work for 15 minutes.


No RX weight today! Today's weight will be determined by the athlete. Use your brain and compete against yourself.

WOD:
EMOM for 8 minutes:
3 x Deadlift (heavy but perfect form)
10 ball slams (30/20lbs)

REST for 4 mins. and by rest I mean rack your weight for...

AMRAP in 6 mins.
3 x push press (heavy with perfect form. Can be from the rack.)
5 x front squat (same weight as push press.)



Results for the day:

Wednesday, July 10, 2013

1.) Snatch High Pull: 5x3, (same weight all 5 sets); rest 60 sec.

2.) Snatch (squat): 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for sets through 90%, rest 30 seconds for the final set

3.) High Bar Back Squat: 1X8@65%, 1X5@70%, 2X5@75%, 1X3@80% – rest 2:00

4.) Push Press: 5x3; heavy as possible; rest 60 sec

5.) GHD Sit Ups: 3x25; rest 60 sec


WOD
21-15-9
Box jump (30/24)
Bench press @ 75% 1RM
GHD sit ups
Run 400 m after each set

Tuesday, July 9, 2013

Strength:

1.) Snatch from Blocks (squat): at the hip; 7x1; heavy but maintain form– rest 60

2.) Clean & Jerk from Blocks (squat): at the hip; 7x1; same

3.) Weighted Pull Ups: 1X8 @ 60%, 2X5 @ 70%, 2X3 @ 75% – rest 60 sec. Sub 3x30 negatives

4.) GH Raises: 3x10; rest 60 sec; weighted if possible; use bands if have to




WOD
For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls (20/14lbs)(attempt as many as possible UB)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB)

Rest 2:00-

3:00 ME Wall Balls (20/14lbs)(attempt as many as possible UB)

2:00 ME Double-Unders

Monday, July 8, 2013

Strength:
1.) Snatch (squat): 3 attempts to get 1RM
2.) Clean (squat) & Jerk: 3 attempts to get 1RM
3.) Front Squat: Every 30 seconds for 7 Minutes; 1 @ 85%


WOD:
3 rounds for time:
15 OH squats (95/65lbs)
10 K2E
5 Muscle Ups
Intermediate: sub 3 C2B/3 ring dips.
Beginners: sub 5 ring rows/5 ring or matador dips w/ bands.

Saturday, July 6th, 2013

Strength:

1. Banded Deadlift: 10x2 @ 55%, Bar Weight +25% Band Tension - 60 sec rest

2. Bench Press: 2x3 @ 70%; 2x3 @ 75%; 2x2 @ 80%, 1x2 @ 85%, - Rest 60 sec

3. Reverse Hyper Ext.: 3x15; 45 sec rest

4. Duck Walk: 3x10; 5 forward/5 back; snatch grip width; heavy as possible

WOD:

Hope For Cures (same format as FGB)

3 rds of 1 min stations:

Burpees

Power Snatch (75/45)

Box jump (24/20)

Thruster (75/45)

Chest to Bar Pull-ups

Rest

Friday, July 5th, 3013

STRENGTH

1. C&J (Squat): 2x2 @ 65%, 2x1 @ 70%, 2x1 @ 80%, 2x1 @ 90%, 4x1 @ 70%. Rest 60-90 sec for sets through 90%; rest 30 sec for final set.

2. Shoulder Press (Strict): Use 90% of 1RM; 3 @ 70%, 3 @ 80%, 3+ME @ 90%

3. Pistols: 3x16; alternate each leg; scale as needed. 

4. Pendlay Rows: 3x5, heavier than previous, snatch grip width, rest 60 sec

WOD:

10-9-8-7-6-5-4-3-2-1

Power clean & Jerks (95/65)

T2B

Ball Slams

20m lunges after each round 

Thursday, July 4th, 2013

CLOSED

Have a happy and safe 4th! 

Wednesday, July 3rd, 2013

Strength:

1. Snatch Pull: 5x3 (same weight all 5 sets); rest 60 sec.

2. Snatch (squat): 2x2 @ 65%; 2x1 @ 70%; 2x1 @ 80%; 2x1 @ 90%; 4x1 @ 70%. Rest 60-90 sec for the sets through 90%; rest 30 sec for the final set.

3. High Bar Back Squat: 2x8 @ 65%; 2x5 @ 70%; 1x5 @ 75%; - rest 2:00

4. Push Press: 10 min to get 1 RM

5. GHD Sit Ups: 3x20; rest 60 sec

WOD: 

10 Rds for time:

40m Farmers walk (30/20)

100m Sprint

40m Farmers walk (30/20)

5 Deadlift (bodyweight)

5 Shoulder Press (1/2 bodyweight)

Tuesday, July 2, 2013

Strength:
1.) Snatch from Blocks (squat): above knee; 5x2; heavy but maintain form
2.) Clean & Jerk from Blocks (squat): above knee; 5x2; heavy but maintain form
3.)Weighted Pull Ups: 10 Minutes to get 1RM
4.) Good Mornings: 3x8; heavy as possible; rest 60 sec

WOD:

Monday, July 1, 2013

Strength:
1.) Snatch (squat): 15 Minutes to get 1RM
2.) Clean (squat) & Jerk: 15 Minutes to get 1RM
3.) Front Squat: Every 30 seconds for 7 Minutes; 1 @ 80%


WOD:
3 rounds
10x Sumo deadlift high pull (115/75lbs)
Row 400m
10x Power clean (115/75lbs)
Row 400m
10x Pull-ups
15x Push-ups