Archives: » 2015 » July

Friday 7.31.15

Posted 30 Jul 2015 in WOD

Midline

(at Trea’s request!)

“Bring Sally Up” – Overhead Squat

Strength (week 8)

Squat – Build to a 3 0r 5RM

Wod

For Time:

21 Thrusters – 95/65

21 KBS – 53/35

Run 400m

15 Thrusters

15 KBS

Run 400m

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Thursday 7.30.15

Posted 30 Jul 2015 in WOD

Skill
Goal board/ weak point training (you select skill)

Strength
Close grip Bench Press: Heavy 3-5, then 3-5 sets x 3-5 reps.

Wod

8 min amrap:
a. Handstand Pushup
b. TTB

Into
8min amrap:
a. Farmer’s Walk
b. Sled drags / Prowler

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Wednesday 7.29.15

Posted 28 Jul 2015 in WOD

Weightlifting

Clean & Jerk

Technique Primer (10 minutes): High Hang + Mid Hang + Full + Jerk

then,

EMOM x 10 min Building (starting at roughly 50-60%): 1 C&J, add 5-10 lbs per set.

Strength (week 8)

Front Squat: 3 x 3-5 x 75% of Monday

Wod

For Time with Teams of 2:

Row 5k, athletes switch every 250m

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Tuesday 7.28.15

Posted 27 Jul 2015 in WOD

Skill

Goal Board / Weak Point skill work (you choose movement to work on)

Strength (week 8)

Push Press: Build to a heavy 3 or 5rm. Then, 3-5 sets x 3-5 reps x 90%

Wod

For Time:

1200m Run (4 Laps)

100 Squats

80 Sit-ups

60 Pushups

40 Pullups

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Monday 7.27.15

Posted 26 Jul 2015 in WOD

Weightlifting

Snatch – Technique +

Build to a 1rm complex of:  High Hang + Mid Hang + Full Snatch

Strength (week 8)

Squat: 3 – 5 sets of 5 reps x 90% of previous Friday’s 5Rm

Wod

Buy In: 50 DU’s

then, 4 rounds of:

a. KB Snatch x 10 – 70/50

b. Box Jump Overs – 24/20

then,

Cash Out: 400m Run

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Saturday 7.25.15

Posted 19 Jul 2015 in WOD

OPEN GYM: 8am – 11am

Visitors, please join us to continue your training while you’re on vacation!

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Friday 7.24.15

Posted 19 Jul 2015 in WOD

Midline

Tabata protocol (20/10): Hollow Rock

Strength – week 7

Squat – Build to one heavy 3-5RM

Wod

15-12-9

a. Power Snatch – 135/95

b. Pull-Ups

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Thursday 7.23.15

Posted 19 Jul 2015 in WOD

Skill

Members – Goal Board progression

Visitors – Weak point training for 1 of the following: Barbell, Gymnastics, General.

Strength – Week 7

Close – Grip Bench Press: Build to a heavy 3-5rm.  Then, 3-5 sets of 3-5 reps x 90% (Build efficiently through prep sets to attain as many works sets as possible in time frame)

Wod

For Time: 30-20-10

a. TTB

b. KB Swing

c. Pushups

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