050114

Coach Cesco Droppin Knowledge Bombs!

Strength: 5 Sets of 

1. Front Squat 

F: 5 Reps 31x1
P/S: 3 Reps 31x1
Rest 30 sec

2. Dips
F: 5 Reps Banded
P/S 3 Reps weighted
Rest 30 sec

3. Rope Climbs
F: 5 rope pulls off ground
P/S: 2 Ascents ADAP
Rest 1min

WOD: For timeAMRAP 10 of Cindy
F: 3 Pull up, 6 Push up, 9 Squat
P/S: 5 Pull Up, 10 Push Up, 15 Squat

Post results to comments.

043014

Welcome to the Herd Maya!

Skill Builder/Strength A: Snatch Every 90 seconds for 12 min

F: Hang Power Snatch 3 reps

P: 3 Position Power Snatch (high hang, below knee, floor)

S: 3 Position Squat Snatch (high hang, below knee, floor)



Skill Builder/Strength B: 3 Sets

1. Snatch High Pull 3 heavier than heaviest set from A

2. DB Bench Press 10 31x1



WOD: TT 1k Row for time

Post results to comments.

042814

Q crushin Atlas Stone Cleans!

Father & Son sharing Atlas Stones Scars!

Monday

Strength

A: 10 min alt EMOM

1. Power Clean

Fitness: 5 reps Hang Power Clean

Performance & Sport: 3 reps from the floor - touch & go

2. Weighted Pull Up

Fitness: 5 reps (banded, strict)

Performance/Sport 3 reps (weighted, strict)


WOD: AMRAP 15

400m run

 20 Sit Ups [all]

+ Dubs

F: 50 Rope Passes

P: 25 Dubs

S: 50 Dubs

Tuesday

Strength A: Back Squat 5 Sets

F: 8 30x1

P/S: 5 30x1

Strength B: 3 Sets

B1. HSPU

F: Piked, on box 5 reps

P/S: HSPU 5 ADAP

B2. Weighted Sit Ups 10-15 reps

WOD: AMRAP 5
F:

5 Hanging Knee Raises

5 Wall Ball

P:

7 T2B

7 Wall Ball

S:

10 T2B

10 Wall Ball unbroken

Post results to comments.

042514

Welcome to the Herd Anna

and Alan!

Friday

Fran!
21-15-9 reps for time
Thrusters (95/65)
Pull Ups

Fitness: (can be DB's or lighter BB)
Performance: As Rx
Sport: C2B Pull Ups 

Saturday

Skill Builder: Atlas Stones (Let's get dirty!!)

WOD: Full Tabata at each station - score is total reps combined
(start at any station) -  rotate after all 8 rounds of the Tabata are complete at that station rest one minute.

1. Row (Cal)

2. Burpees

3. Slam Ball/Atlas stone

4. KB Goblet Box Step Ups (alt legs)

Post results to comments.

042414

Thursday

AMRAP 30

400m Run + Max Rep Push Ups

Rest 1 min

400m run +
Max Rep Double Unders Unbroken
Fitness: Single Unders

Rest 1 min

400m run +
Max Rep Hollow Rock 'rocks'
Fitness - can be knees tucked hollow rocks

Post results to comments.

042314

Strength: Snatch Progressions 5 sets of 

F: 3 Hang Power Snatch + 3 OHS
P: 3 Hang Squat Snatch
S: 3 Full Squat Snatch

WOD: 
21-15-9, reps for time
Toes to Bar (Fitness - hanging knee raises)
Box Jumps (Fitness - step ups)
KB Swings (adjust weight)

Post results to comments.

042114

Welcome to the Herd Matt!

Monday

A1.

Strength: Front Squats 4-5 sets (15)

Fitness 10 reps 30x1
Performance 5 reps 31x1
Sport 5 reps 31x1

Rest 30s sec before A2

A2.
Fitness: Ring Row 10 reps
Performance: Strict Pull Ups 5-7 reps [can be banded]
Sport: Weighted Pull Ups 5-7 reps,

Rest 1 min

WOD: 3 rounds for max reps
1 min per station, rest 1 min after all 3 stations

- Wall ball [Sport: 2 for 1 wall ball]
- Toes to Bar [Fitness: Sit Ups]
- Double Unders [Fitness: Single Unders]

  

Tuesday

A. Strength: Build to a 1RM in (15) 

Fitness: Push Press
P/S: Push Jerk

B. Max L-Sit Hold
Fitness: Tuck Hold
P/S: L-Sit

WOD: Freddy's Revenge
5 RFT
5 Shoulder to Overhead
10 Burpees
Fitness: 50% of 1RM
Performance: between 135&155 for guys, 85-105# for women
Sport: 185/125#

Post results to comments.

041814

Welcome to the Herd Dennis 

and Seth

Friday

A. Strength: Back Squat; in 15 min - find a 1RM Back Squat
Fitness: 30x0 tempo
Performance/Sport: No tempo - just go BIG!

B. 85% Endurance test
Take 85% of A, & perform max reps back squat with it.

WOD: DB Fran or KB's
21-15-9 reps for time;
DB Thrusters
Pull Ups

F: Light DB + Jumping Pull Ups/Ring Row
P: 30/20# ish + Chin over bar
S: 40-50 guys, 30-40 women + C2B Pull ups






Saturday

WOD:

21-15-9 reps for time
Power Clean
Burpee over bar
Sit Ups

Fitness: Hang Power Clean
Performance: good gauge of weight should be 135/95
Sport: 155/105 + V-Ups



Post results to comments.

041614

Welcome to the Herd Libby

and Pilar!!

Wednesday 

Strength: Front Squat find 1RM (15)

B. Strict Pull Ups – (10)

F: 3 sets Max Ring Rows 1010 tmp  Rest 2 min (1 second down, 1 second up)

P/S: Find 1RM Weighted Pull Up

WOD: TT 1k Row for time

 Thursday

Strength: 4-5 sets; Snatching 3 reps
F: Hang Power Snatch
P: 1 Hang Power + 2  Full Power [from the floor]
S: 3 Position Power Snatch: High hang, below knee, then floor

WOD: Chipper
400m run
50 KB Swings [adjust weight by level]
50 Double Unders [fitness = 150 singles]
50 Burpees
400m run

Fitness; Scale to 30 or 40 reps of each if needed
Scale the weight & double unders 

Post results to comments.

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.