Thursday, November 28, 2013

CLOSED

HAVE A HAPPY THANKSGIVING! 

Wednesday, November 27,2013

1.) 4x3/6 FS/BS @ 94% of Mondays weight. (90% max FS)

2.) WOD for Time:

Run 800m

5 HSPU w/ db

10 man makers

20 snatches (alt arms)

30 thrusters

40 weighted lunges (alt legs)

50 shoulder press

60 step ups (alt legs) (24/20" box)

Run 800m

(Use db for all movements - HAP)

Friday, November 22,2013

WOD

3 Rds for Time:

20m Burpee Broad Jumps

20m Reverse Walking Lunges

15 ball slams (30/20)

15 Wallball sit-ups (20/14)

Tuesday, November 26, 2013

1.) Snatch from Power Position: 8x1 @ 90% (drop load if this isn't possible), rest 2 min between singles.

2.) Snatch High Pull 4x3 @ 100%

3.) Drop Snatch:  No dip allowed. 4x3 @ 65-70%

4.) WOD for Time:

30-20-10

Push Press (95/65)

Calorie row OR run 600m-400m-200m

Straight leg DL (95/65)

Wallball Sit-ups (20/14)

Monday, November 25, 2013

1.) FS/BS: 3/6 * 6 sets @ 90% of max FS, rest 60 sec between sets

2.)  Deadhang Chinups Weighted AHAP 3 reps x 5 sets, rest 60 sec between sets

3.) WOD for Time:

50 kb swings (1.5/1 pd)

Then:

15-10-5

Row for calories

HSPU

GHD sit-ups

Then:

50 kb swings (1.5/1 pd)

Thursday, November 21, 2013

1.)10-15 minutes to find 1 rep max bench press.

2.) take 5 minutes to work on kipping handstand push ups

3.) WOD:

Run 400 w/ medball 

25 back squats at 165/115

20 tire flips 

15 dumbbell snatches each arm (HAP)

10 pistols each leg (sub pistol for side lunge w/ ball progression) 

5 rope climbs

Run 400 w/medball 

Wednesday, November 20, 2013

I1.) Snatch: Work to max THEN 1 single @ 80%, 85%, 90%

2.) Snatch High Pulls @ Max Snatch Weight  3x2

3.) 5 minutes of GOAT work.

4.) WOD: 

5 rounds for time of:

Run 200m

5 strict strict pull ups

10 T2R (toes to rings)

15 HR Push Ups

Rest 1 minute then:

Row 1,000 m AFAP

Is that Lucas Parker????

Tuesday, November 19, 2013

1.) 3X2 Hang Clean + Jerk (below the knee) @ 70% – rest 60 sec.

2.) 4X5 Push Press - absolute heaviest possible (work to 5RM), rest 60 sec.

3.) 4X5 Bent Over Row - heaviest possible, rest 90 sec.

4.) WOD:

For time: 

21 OH squats (95/65lbs)

400m Run

15 OH squats (95/65 lbs)

400m Run

9 OH squats (95/65 lbs) 

400m Run

Monday, November 18, 2013

Thursday,, November 14, 2013

Ragin Games WOD #4

COME OUT AND SUPPORT OUR TEAM SATURDAY, November 16th in Lafayette! 

Wednesday, November 13, 2013

SORRY IT'S LATE JUKE'S!

1.) Take 15 minutes to find 2 position clean max.

2.) 6 minutes AMRAP 

15 wallballs (20/14#) 

15 pull ups

Rest 3 minutes then 

6-9-12

Power snatch (95/65#)

Bar facing burpees

Tuesday, November 12, 2013

1.) 15 minutes to establish 1RM shoulder press. 

2.) Close grip bench press 

     3-3-3-3-3-3

3.) WOD

     3 rounds for time of:

     20 power cleans (135/95#)

     20 HR push ups

     20 ghd sit ups

Monday, November 11, 2013

1.) 5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat - rest 90 sec.

2.) 5XME -1 Strict Pullups (stop before failure, or when reps begin to slow significantly) - rest 90 sec.

3.) 4 rounds for reps of:

1:00 ME Push press (95/65#) 

0:30 Rest

1:00 ME KBS (24/16kg)

0:30 Rest

1:00 Burpee Over-the-Box Jumps (24/20")

0:30 Rest

Friday, November 8, 2013

Max rounds in 12 minutes

3x muscle ups 

9x thrusters (135/95#)

12x Box jumps (24/20")

Rest 2 minutes then

Cover max distance

Row 5 minutes

Thursday, November 7, 2013

1.) Take 15 minutes to find your 1RM snatch. 

2.) 4XME (distance) Continuous Broad Jump (no pause between jumps) - rest 60 sec.

3.) WOD

-10 Wallballs (30/20)

-10 Burpees

-10 Double Unders

-8 Wallballs (30/20)

-8 Burpees

-20 Double Unders

-6 Wallballs (30/20)

-6 Burpees

-30 DU

-4 Wallballs (30/20)

-4 Burpees

-40 Double Unders

-2 Wallballs (30/20)

-2 Burpees

-50Double Unders

Wednesday, October 6, 2013

1.) Power Clean + Push Jerk @ 70% 4x3 rest 60 seconds

2.) Good mornings 3x5 med/heavy

3.) WOD

 4 Rounds AFAP

 400 m sprint

 20 sit ups

 20 push-ups

 20 squats

Tuesday, October 5, 2013

1.) Front Squat/Back Squat: 

5 x 4/8 @ 75% of Max Front Squat 

*new rep format this week.  4 front squat followed immediately by 8 back squat at same weight

2.) Weighted Ring Rows 4x8 (vest)

 3.) WOD

    21-15-9

    Man makers (35/25)

    T2B

    Deadlifts (185/135)

Monday, November 4, 2013

1.)Tempo Front Squats (3 counts down, 3 count pause in bottom, 3 counts up, no pause at the top) @ 70% - 3x5  rest 60 sec.

2.) strict pull ups ME x 3

3.) WOD 

Adv:

3 rounds for time of:

Handstand walk 20 meters

Ring dips x 15

Pistols x 20 (alt legs)

Int:

3 rounds for time of:

Wall climbs x 10

Matador Dips x 15

Lateral pistol squat x 20 (alt legs)

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Beg:

3 rounds for time of:

Handstands x 10

Box dips x 20

Lateral pistol squats x 20 (alt legs) 

Friday, November 1, 2013

Strength:

1.) Power clean

4 EMOM for 7 minutes @ 70% of 1RM

2.) Front squat/Back squat @ 95% of Monday's weight. 4 x 7/13 

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

Power snatch

Burpee

Air squat

Double under