Warmup:
Easy row/run/jump rope
General dynamic
Mobility Work!

Skill/Strength:
Spend 20 minutes practicing Power Snatch to Overhead Squat

WOD:
AMRAP 12-
3 Strict Chinups
6 Power Snatch
9 Air Squats

6/26/12

Warmup:
Easy row/run/jump rope
General Dynamic

Strength:
Push Press 3 rep max

WOD:
For time, all with the same bar-
10 Press
20 Hang Power Clean
15 Push Press
15 Hang Power Clean
20 Push Jerk
10 Hang Power Clean

Girls use 45-55, Guys use 75-95.
You are going to have to break up the first round of presses but stick to your weight and keep going.

6/25/12

Warmup:
Squat prep mobility

Strength:
 Box Squat 3 rep max- squat to a box that is BELOW PARALLEL, pausing briefly to sit on the box. If you cannot find a box that gets you below parallel, do back squats.

WOD:
3 rounds-
15 Swings (you know what weights to use by now)
15 Burpee Box Jumps

This is a sprint. Go Fast.

On the box jumps, your entire foot must be on the box as you stand fully upright for each rep to count. Hold yourself accountable.

6/23/12

Warmup:
Easy run/row/jump ropes
General Dynamic

Skill/Strength:
Work on shoulder mobility and practice Overhead Squats

WOD:
5 rounds-
10 Deadlifts (find a weight you can go unbroken through the whole workout)
20 Overhead Walking lunges (Girls use 25# plate, guys use 45# plate)
10 Knees to Elbows
20 Overhead Walking Lunges

On the deadlifts, set your shoulder back. When you lower the weight, make sure you load your butt straight back, squeeze your abs, and hold your breath.

On the Knees to Elbows, squeeze your butt as your legs swing down and string reps together in a kipping motion.

Warmup:
Easy row/run/jumprope
General Dynamic
Shoulder Mobility

Skill/Strength:
Pullup Practice- work on strict chinups and stringing together kipping pullups

WOD:
10 rounds-
5 strict chinups (palms facing you)
10 pushups
200m run (sub box jumps)

UPDATE- 6/21/12

UPDATE

Hey everyone,
I apologize for the posting absence the past week. I was without a computer and the posts I tried to add from my phone were not readable. This week will be Thursday, Friday, and Saturday workouts. We will return to the normal schedule on Monday.

Warmup:
Easy run/row/jump rope
General Dynamic
Junkyard Dog

Strength:
Power Clean and Push Jerk, 1 rep max

WOD:
AMRAP 12-
6 Squat Cleans (Girls use 45-65, Guys use 95-115)
12 Swings (Girls use 25-35, Guys use 45-55)

On the squat cleans, if you have to power clean and then front squat please do so, but you must pass through a full squat on each rep.

6/12/12

Warmup:
Easy row/run/jumprope
General Dynamic

Strength:
Weighted Pullup 3 rep max
If you have less than 5 strict pullups do 3 sets of max reps strict pullups.

WOD:
AMRAP 10:00-
3 Wall Walks
10 Pullups

Below is a video for wall walks. Be careful when lowering back to the ground on these, keep everything tight and in control.

 

6/11/12

Start of the next 2 week strength cycle

Warmup:

Easy run/row/jump rope

Squat Prep

Strength:

Front Squat 3 rep max

WOD:

5 rounds-

Sprint 150m

20 air squats

Sprint 150m

10 Burpees

Rest 1:00

You have rest, so make sure each round is a SPRINT

6/8/12

Warmup:
Easy row
General Dynamic
Hip Mobility

WOD:
7 rounds
10 deadlifts (girls use 75-95, guys use 115-135)
15 Pushups (if you want to scale up to ring pushups or pushups with your feet elevated, please do so)

6/7/12

Warmup:
Running Drills
General Dynamic
Junkyard Dog warmup

Strength:
Power Snatch 1 rep max

Conditioning:
5 rounds:
150m run
10 Hang Power Snatch (girls use 45-55#, guys use 75-95#)
25 Air Squats

6/5/12

Warmup:
Easy row/run/jump rope
General Dynamic
Overhead Mobility

Strength:
Press 1 rep max

Conditioning:
4 rounds:
8 Push Press (girls use 45-65#, guys use 75-115#)
8 Burpees
8 Power Cleans (same weight)
8 Pullups

6/4/12

Warmup:
Easy row/run
Squat Prep Mobility

Strength:
Back Squat, 1 rep max

WOD:
AMRAP 7
10 pistols (one legged squats) alternating legs
20 Swings (girls use 25#, guys use 45#)

For those of you unable to do one legged squats there are a few scaling options:
- Stand on a box so you don't have to worry about supporting your opposite leg.
- One legged squats to a box. If you do this, make sure it is a LOW box.
- Loop a jump-stretch band around a pole or something and hold onto it to balance yourself.
- Do the same as above but just holding onto the object without the band