Monday, April 14, 2014

041414

Aamir gettin better everyday!





















Monday

A. All pipelines: In 20 min, find 1RM Deadlift

B. AMRAP 10
10 KB Swings
5 Burpees
Every 2 minutes, perform 100m run
Fitness: Russian Swings
Performance: 53/35 scale as needed
Sport: KB Snatch, 5 Right, then 5 Left
 






Tuesday

Strength: 5 Sets of:
A1.
Fitness: Push Press 3 reps
Performance: Push Jerk 3 reps
Sport: Push Jerk 2 push jerks + 1 Split jerk [all unbroken, do not re-rack until all 3 lifts are over]

A2.
Hollow Rock holds 10-20 total rocks
Fitness: Knees tucked
Performance; either only one knee tucked, or legs straight
Sport: Legs straight & arms straight & extended


WOD: 3 rounds: 90 on, 90 off - go heavier than previous week
Fitness: 
4 Push Press [DB or BB]
6 Burpees

Performance:
4 Push Jerk
6 Burpees over bar

Sport:
5 Push Jerks
6 Burpees over Bar

Score is total AMRAP of all sets



Post results to comments.





























Friday, April 11, 2014

041114





















Friday

All Levels

Skill Builder/Strength: Back Squat
Fitness: 3 reps; 30x0 tmp
Performance/Sport: 3 reps no tmp

Then 3 Sets of
Strict Press 5 reps
All - Working up in weight. 

WOD: 30-20-10
Wall Balls
Pull Ups
F: any weight/Jumping Pull Ups
P; heavier weight/Chin over bar pull ups
S: 20/14 minimum/C2B Pull Ups 




Saturday

WOD: 35 minutes

Perform as many rounds as possible of the following
Run 400m, Rest 2 min
Row 500m, Rest 2 min
[start at any station]




Post results to comments.


























Wednesday, April 9, 2014

040914

First Barbells and BBQ Of The Year!!























Wednesday

All Levels

Skill Builder/Strength: Alternating EMOM for 12

1. Front Squat:
Fitness: Find 3RM 30x0
Performance & Sport: Find 1RM 30x0

2. Strict Pull Ups:
Fitness: Banded pull ups or ring rows; 5 reps 31x1 tempo
Performance: Strict Pull Ups 3 [can be weighted]
Sport: Narrow Grip Strict Pull Ups  [should be weighted if possible + unbroken]


Once the EMOM is complete - in 1 attempt -
Perform max reps of 85% heaviest front squat @ 30x0 tempo -
Once the tempo breaks, then set it terminated.


WOD: 5 On, 2 Off
Start at either station;

1.
5m Shuttle Run 6 sets [every 5m = 1 rep]
50 Jump Rope Passes - Fitness/25 Dubs - P/S

2.
10 Slam Ball
10 Walking Lunge Steps [5 each leg]
+
Fitness: 5 Pull Ups [can be ring rows, banded pull ups, or strict pull ups]
Performance: 5 Pull Ups ADAP
Sport: Muscle Ups [ladies 1-2, guys, 2-3 - Rings preferably, bar if needed]




Thursday

All Levels

Skill Builder/Strength: 4 Sets of Hang Power Snatch Complex
Fitness: 3 Hang Power Snatch + 3 OHS
Performance/Sport:
3 Hang Power Snatch
3 Behind Neck Push Press [snatch grip]
3 OHS

Then 3 Sets of: 

1. Snatch Grip RDL
Fitness: 8 - 2020 tmp
P/S: 5 - 2020 tmp

2. Sit Ups
Fitness: Weighted x10
Performance/Sport: x15

WOD: 5 min Max Rep Double Unders - every break = 5 burpees
Fitness: = Single Unders
P/S: = Double Unders


Post results to comments.

































Monday, April 7, 2014

040714



Monday

All Levels

Skill Builder/Strength: Deadlift 

Fitness: 3 reps 2020 temp
Performance: 3 reps, TNG
Sport: 3 reps, TNG

WOD: 30-20-10, reps for time of:
Run 200m
Fitness: Russian KBS, Hanging Knee Raises/Sit Ups
Performance: KBS, T2B
Sport: KBS HEAVY, T2B
 





Tuesday

All Levels

Pre-Skill Test: Max L-Sit Hold in 2 attempts - score is combined score

Skill Builder/Strength: Jerk
Fitness: Push Press 5 reps
Performance: Push Jerk 5 reps
Sport: Push Jerk 5 reps + 1 second hold overhead for each rep


WOD: 1 min on, 1 min off  4 sets

Fitness:
3 Push Press [DB or BB]
4 Burpees

Performance:
3 Push Jerk
4 Burpees over bar

Sport:
AMRAP of:
5 Push Jerk
4 Burpees over Bar

Score is total AMRAP of all sets



Post results to comments.

Friday, April 4, 2014

040514

Coach Cesco Goin For Big Air!!
























Friday

Level 1

Skill Builder/Strength: Back Squat
Sets of 5 reps working up in weight 30x0 tmp (12)

WOD: 15-12-9-6-3 reps for time
Walking Lunge Steps
Sit Ups
Jumping Pull Ups/Banded Pull Ups/Ring Rows

-

Level 2 

Strength: Back Squat
Build to a 5RM

WOD: 20 min cap.
Fitness: 18-15-12-9-6
Performance: 21-18-15-12-9-6, reps for time
Walking Lunge Steps [total steps]
Sit Ups
Pull Ups




Saturday

WOD: "Jack"
AMRAP 20
10 Push Press 115/75
10 KB Swings, 53/35#
10 Box jumps +step down, 24/20

Scale weight first, then reps as needed



Post results to comments.























Wednesday, April 2, 2014

040214

Andrea S.


















Wednesday

Level 1

Skill Builder/Strength: Front Squat 5 reps

WOD: 4 Rounds 1 min on 3 stations, Rest 1 min after all 3 stations are complete
10m Shuttle Run
Sit Ups
KB Goblet Squat

-

Level 2

Strength: Hang Squat Clean 3 Reps - 5 Sets

WOD: Max Reps! 3 Rounds.

1 min per station, rest 1 min at the end of 4 stations – 3 Sets.

1. 10m shuttle run

2. Fitness: Sit ups
    Performance: Lemon Squeezers

3. Hand Release Push Ups

4. Hang Squat Clean [light] - sub to lighter weight or Goblet Squat

Rest 1 min before starting up the 4 station sequence again. They can start at any station






Thursday

Level 1

Pre-Skill: Structural; Hollow Rock positioning work

Skill Builder/Strength: RDL 10 Reps 2020

WOD: Tabata low score - rest 1 min during rotation [full tabata at each station]

Row [Cal]

Slam Ball

Jump Rope


-

Level 2:

Skill Builder/Strength 3 Sets

1. RDL 8 Reps 2020
2. Hollow Rocks 10-20 Reps Rest 20 sec
3. TGU 3 each arm, Rest 60 sec

WOD: Full Tabata at each station, then rotate
Rowing,
Slam ball
Double Unders

Full Tabata at each station - low score at each station
1 min rest period for rotation - only the 10 sec transition.

















































Monday, March 31, 2014

033114







Monday

Level 1:

Skill Builder/Strength: Deadlift 5 reps

WOD: AMRAP 12
10 KBS
10 Sit Ups
10 Box Step Ups [total reps, 5 each leg]

-

Level 2

Strength: Deadlift to a heavy 5 Reps - 5 Sets


WOD: 3 on, 1 off 2 Sets


Part 1. 
KBS/T2B
F: 6 KB Swing, 3 Hanging Knee Raise
P: 8 KB Swing, 4 T2B 

Part 2. 
Burpees, BJ, BBJ
3 Burpees

3 Box Jump + Step Down 
3 Burpee Box Jumps + Step Down!



Tuesday

Level 1:

Skill Builder/Strength: Push Press 5 reps (10)

WOD: 21-15-9 reps for time
Push Press [DB or BB]
Jumping Pull Ups/banded pull ups

-

Level 2:

Strength 1: Push Press - Build to a 1RM in (12)

Strength 2: Strict/Weighted Chin Up (8)
Fitness: Strict Pull Ups [banded or partner assisted 5 reps]
Performance: Strict Pull Ups build to a weighted 1 Rep

WOD: 15-12-9 Reps for time
Push Press [50% of 1RM from 1]
Pull Ups


Post results to comments.





















































Saturday, March 29, 2014

032914


























WOD: For time
25 Pull ups
25 Squat cleans (95/65)
25 Push ups
50 Overhead Plate Walking Lunges (45/25)
* Run 800m
50 Overhead Plate Walking Lunges (45/25)
25 Pushups
25 Squat cleans (95/65)
25 Pull ups

Scale weight/reps as needed


Post results to comments.
















Friday, March 28, 2014

032814

Welcome to the Herd Greg!



















For Time
21-18-15-12-9-6-3
Thrusters 95/65
Burpees


Post results to comments











































Wednesday, March 26, 2014

032614

Welcome to the Herd David

and Sebastian 

































Wednesday

All Levels

Strength: OHS 4-5 sets
10 reps, Rest 90sec -2 min after each set [increasing reps from the week before]


WOD: Mish-Mash MAP: 30 sec on, 30 sec off – 4 rotations

1. Row [cal]

2. Dubs [Fitness - Single Unders]

3. KB Swing [Fitness - Russian Swings]

4. Sit Ups

5. OHS [light] - sub to lighter weight or Goblet Squat

Rest 2 min




Thursday

Level 2

Strength: Backsquat
5-6 sets. 3 reps - build up to a heavy 3

WOD:
"Annie"
50-40-30-20-10 reps For time
Double Unders
Sit Ups

-

Level 1: [Fitness]

Pre-Skill: Double Under Instruction

Skill: Back Squat 5 reps 30x0 5 sets

WOD: "Annie"
50-40-30-20-10 reps for time
Double Unders (Sub Single Under 3-1)
Sit Ups



Post results to comments.