7/26/12

Warmup:
General Dynamic
Overhead Mobility
Squat Mobility

Strength/Skill:
Practice Power Snatch to Overhead Squat
If you are comfortable with both movement practice Squat Snatches

WOD:
5 rounds-
20 DB Snatch/hand
15 Burpees

Find a weight that allows you to maintain a steady output throughout.

7/24/12

Warmup-
General Dynamic
Shoulder Mobility
Handstand Practice

Strength-
Find a max weight for 1 Push Press + 2 Push Jerks
The three lifts are to be performed as one set

WOD-
5 rounds:
50 feet Overhead Walking Lunges (guys use 45# plate, girls use 25# plate)
21 Burpees

7/23/12

Warmup-
Running Drills
General Dynamic
Squat prep

Strength-
Front Squat 2 rep max

WOD-
3 rounds:
200m sprint
5 Power Cleans
15 Unbroken Front Squats
Choose your own weight so as to complete the squats unbroken with a load that challenges you.
Rest as needed between rounds to ensure each effort is a SPRINT

7/20/12

Warmup:
General Dynamic
Overhead Prep

Strength:
Find a max weight for 1 Shoulder Press + 2 Push Press
The three lifts are to be performed as one set.

WOD:
AMRAP 10-
5 Push Press (Girls use 45-65, Guys use 75-95)
5 Push Jerks (same weight)
30 Swings (girls use 25, guys use 45)

7/19/12

Warmup:
Squat Mobility
Pick 3-4 mobs and get ready to squat heavy

Strength:
Back Squat 1 rep max

WOD:
Tabata Mashup
Hang Power Cleans (go heavy)
Air Squats (if you can do pistols, do them)

That's 8 rounds of-
:20 hang power cleans
:10 rest
:20 air squats/pistols
:10 rest

7/16/12

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

Strength:
Max Effort Clean and Jerk- find a 1 rep max.
Be fast and aggressive

WOD:
AMRAP 7 minutes-
3 Thrusters
3 Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
Continue this pattern for 7 minutes.
Guys use 75#, girls use 45#
If you cannot do sets of 10+ unbroken kipping pullups in a wod, scale the pullups to horizontal rows. Make sure your chest touches the bar if you do rows.

Weekend WOD

Weekend WOD-

10-9-8-7-6-5-4-3-2-1
Power Snatch
Box Jumps

7/12/12

Warmup:
Easy row/run/jumprope
General Dynamic
Handstand Practice

Strength:
Choose either Press or Push Press and find a 2 rep max

WOD:
AMRAP 20-
15 Pushups
10 reps of 2 lunges/leg 2 squats holding a plate (guys use 45# plate, girls use 25# plate)
20 Ground to Overhead with the plate (this movement is a hybrid of a snatch, clean&jerk, and a swing. Make sure you squeeze your abs and load your hips straight back!)

7/10/12

Warmup:
Easy row/run/jump rope
Squat Prep

Strength:
Back Squat 2 rep max

WOD:
AMRAP 7-
7 Back Squats (70-75% of 2rm)
7 Pullups

7/9/12

We're mix it up this week, something a little different than our standard template.

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

WOD:
AMRAP 7:00-
Thrusters
Girls use 65-75#
Guys use 105-135#
GO HEAVY

Skills (After WOD):
Gymnastics Skills Practice
Spend time working on free handstands, handstand walks, kipping Toes2Bar/Knees2Elbow, L-Sits

Weekend WOD

I did this WOD today and wanted to share it with everyone. Its real fun but its definitely not to be underestimated.

Warmup:

Easy row/run/jump rope

General Dynamic

Workout:

5 rounds-

10 Front Squats (guys use 95-115, girls use 65-75)

100m Farmer's carry (guys use 45# per hand, girls use 25# per hand)

15 Burpees

Rest 2:00

Warmup:
Easy row/run/jumprope
PVC shoulder pullovers
General Dynamic
Mobility
Junkyard Dog

Strength:
Snatch 1 rep max
 if you can squat snatch, do so

WOD:
Tabata air squats (that's 4 minutes of :20 on :10 off)
right into-
4 minutes AMRAP power snatches at 70% of 1rm

7/3/12

Warmup:
Easy row/run/jump rope
Shoulder Mobility
Handstand Practice

Strength:
Push-Press 1 rep max

WOD:
'Grace'
For time-
30 Power Clean and Push Jerks
Girls use 65-75, Guys use 95-115

7/2/12

Warmup:
Running Drills
Squat Prep Mobility

Strength:
Back Squat 1 rep max

WOD:
Every :30 for 8 minutes-
Sprint 50m