TUE, 30 SEP 2014

I case you missed it, yesterdays workout is listed below along with today's WOD.

29SEP2014

 V:
 Deadlift 10-8-6-4-2-2-1 (60-65-70-75-80-75-70)
 *THEN*
 21-15-9
 KB Swing, Burpee

N:
 21-15-9
 K2E
 HR Push Ups
 *THEN*
 DEATH BY DEADLIFT MUHAHAHAHA

30SEP2014

 V:
 EMOM
 Odd: 5 Powerclean (155/105)
 Even: 10 Pullup
 *THEN* (5min Break)
 1RFT
 30 Burpee Box Jump Over

 N:
 1RFT
 150 SQTS
 *THEN*
 21-15-9
 Situps
 Burpees

MON, 29 SEP 2014

Be prepared for the unknown and unknowable.  Todays WOD will be announced in class. Have fun!!

FRI, 26 SEP 2013

Family Day
(In pairs, 1 person working at a time.)

8min AMRAP
5 KB
7 Box Jump
3 Power Snatch

3 min rest

8min AMRAP (Both Partners working 1 on rower 1 using Jump Rope,switch when reps are made)

30 Cal Row/30 Double Under 60 Single

3 Min Rest

8 min AMRAP
Athletes will "bound" burpees, "I'm up you see me I'm down"

THU, 25 SEP 2014

 V:
 Kipping Practice(KEEP SYSTEM TIGHT)
 Work on C2B, Butterfly, Muscle Up
 MOBILITY

 N:
 TECHNIQUE DAY
 DEADLIFT
 +
 FSQT

WED, 24 SEP 2014

 V:
 "Randy"
 75 Snatch(75/55)
 *THEN*
 9-7-5-3
 F SQT(185/110)
 HR Push Up

 N:
 Ring Dip 4X10
 *THEN*
 4 rds
 400m Run
 10 Burpee Box Jump Over

TUE, 23 SEP 2014

 V:
 Weighted Pull Up(KB/Vest/Belt)
 10-10-10-10
 *THEN*
 21-15-9
 Burpee
 Box Jump
 T2B

 N:
 10 min EMOM
5 Burpee, 10 SQT
 *THEN*
 21-15-9
 Power Clean
 FSQT

MON, 22 SEP 2014

 V:
 Deadlift 5-5-3-3-1
(60-65-70-75-80)
 *THEN*
 Diane
 21-15-9
 Deadlift (225/155)
 HSPU

 N:
 Strict Pull UP 5-5-5-5-5
 *THEN*
 Strict K2E 10-10-10-10
 *THEN*
 21-15-9
 KBS(Weight by athlete)
 Box Jump(24/20)

17-18 SEP 2014

17SEP2014

V: Muscle Power Snatch=3xME(Just Bar)*Focus on position of the head, neck and shoulders, at the end of each repetition are they acting as a braced or still soft. Slow and controlled*

*THEN*

Isabel(135/95) *Full or SQT Snatch*

N: Ring Dips=3xME

*THEN*
21-18-15-9-6-3 HR PU-SQT-K2E

18SEP2014

V: "Karen"

*THEN*

15 min AMRAP Odd=1Min Plank Hold Even=10 Push Up, 5 Burpee

N: "SOTS" *Work Bottom Position of the snatch, are they stable, active shoulders, position of head and neck/grip. 30 min

*THEN*

4rds 10 High Pulls 1 Power Snatch 15 OHS

9SEP-12SEP 2014

Tuesday 9SEP2014
V:
F SQT *Max Effort for 1 min* 155/105
*THEN*
20min AMRAP
4 HSPU
8 KB Swing(1.5/1.0)
20 Double Under
N:
Handstand Hold 5xMAX EFFORT
*THEN*
5rds
3 Deadlifts
6 Cleans
9 Push Press

Wednesday 10SEP2014
V:
Deficit HSPU 5x10
*THEN*
6rds
5 C&J 155/115
10 Burpee
5 Shoulder 2 Overhead
N:
4 RDs
10 DB Thruster
10 Sit Up
10 KB Swing

Thursday 11SEP2014
V:
Jerk (Push/Split) 30 min
*THEN*
3rds
10 Pistols Weighted (1/.5 Pood)
20 KB Snatch (1/.5 Pood)
N:
Back SQT (30min)
*THEN*
12min AMRAP
10 WB
10 DB OHS
*THEN*
5x1 min MAX EFFORT plank hold
*5 burpee penalty for breaking before*

Friday 12SEP2014
V/N:
"Family Day"

FRI, 5 SEP 2014

V:
Kipping Pullup Work (30 min)
20 min AMRAP
10 KB Swing (53/35)
10 HR Push Up
20 Double Unders

N:
Press Complex
1 Behind NeckPress, 1 Behind Neck Push Press, 1 Snatch Press (30 min)
*THEN*
20 min AMRAP
7 Burpee
7 SQT
7 Push UP

THU, 4 SEP 2014

V:
300 Double Under (15 min Cap)

*THEN*

21-15-9
HSPU(strict or if you don’t have stict down yet as low as possible)
Power Clean (115,85)
*15min Cap*

N:
Technique Day : Clean

WED, 3 SEP 2014

V:
Build to heavy Snatch triple BUT no more than 85% 1RM (30 min)

*THEN*

21-15-9
Thruster(115. 95)
T2B

V:
Rower Sprint, 1x6 *1min Sprint, 45sec break*

*Then*

“Karen”
150 Wall Ball Shots

TUE, 2 SEP 2014

V:
5-5-3-3-1 Tempo Back SQT (5-5-1-0) (60-65-75-75-80)
5-5-5-5 Behind the Neck Push Press (135/95) *2 sec hold at top, FULL LOCK OUT, “HEAD THROUGH WINDOW”*

WOD:
4 RDS
3-6-3
Clean(185/105)
Box Jump
Clean (185/105)

N:
50 K2E, 50 Situp *Scale range of motion as needed, STRICT*
*Then*
21-15-9
Air SQT
Pullup