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8/31/2014

Strength:

 

Press

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

3 reps at 85%

1 reps at 95%

 

WOD:

For Time

100 DUs

75 fronts squats (75/55/35)

50 situps

25 box over burpees (24/20)

 

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8/29/2014

Strength:

 

Dead Lifts

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

 

Nancy

 

5 rounds for time

400 m run

15 OHS (95/65)

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8/28/2014

Strength:

 

Front Squat

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

Tabata Air squat

Tabata KB bench (53/35/25)

Tabata hollow rocks

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8/27/2014

Strength:

 

Push Press

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

5 intervals

3 min AMRAP

3 PCLs @ 80% of 1 rm

6 push ups

9 jumping lunges

min rest

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8/26/2014

Strength:

 

Back squats

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

Partner Workout

 

P1 and P2 hang on bar, P1 does t2b while P1 hangs, when P1 is done, P2 goes while P1 hangs. Must accumulate 50 T2B. If any one drops off bar, both must do 5 burpees

P1 and P2 do partner situps by locking legs. Accumulate 50 situps

P1 and P2 accumulate 50 total thrusters (95/65). Bar can not touch ground or it is a 5 burpee penalty

P1 and P2 run 800. Must come in together for time to stop.

 

Moblity:

Coach’s choice

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8/25/2014

Strength:

 

Press

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

For 15 min do:

1st min – 15 KBS (71/58/35)

2nd min – 15 WB (20/14) (10/9)

3rd min – 15 BJ (24/20)

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8/24/2014

Strength:

 

OHS

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

 

For time

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

 

Front Squat (135/85/65)

Pull ups

bar-over-burpees

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8/22/2014

Strength:

If you hit your percentages in the last cycle, add 10 lbs to your 1 rep max (not your weights) and base your percentages on that theoretical 1 rep max.

 

Front Squats

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

5 reps at 80%

5 rep at 85%

WOD:

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

KB thrusters (53/35/25)

pull ups

dips

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8/21/2014

Strength:

If you hit your percentages in the last cycle, add 5 lbs to your 1 rep max (not your weights) and base your percentages on that theoretical 1 rep max.

 

Push Press

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

5 reps at 80%

5 rep at 85%

 

WOD:

For Time: (15 min cap)

75 HPSN (45/35)

50 wallball (20/14) (10/9)

25 slamballs (30/20/15)

 

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8/20/2014

Strength:

If you hit your percentages in the last cycle, add 10 lbs to your 1 rep max (not your weights) and base your percentages on that theoretical 1 rep max.

 

Back Squats

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

5 reps at 80%

5 rep at 85%

Wod:

 

14 min AMRAP

5 HSPU (must use abmat)

10 kb snatches R/L =1 (35/25/15)

200 m run

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