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]

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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

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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


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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

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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.

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

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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


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032814

Welcome to the Herd Greg!

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


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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

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032414

Great job on 14.4 athletes!!

Monday 

Strength: Front Squat

Fitness: 5-7 Reps 31x1
Performance: 5 -7 reps ~ lighter & move the weight quickly w/torso & rack solid

WOD: 4min AMRAP, Rest 2 min x 3 sets
1. Wall Ball + Dubs
F: 3WB + 25 passes
P: 4WB + 15 Dubs [20/14#: 10/9' target]
S: 4WB + 25 Dubs

2. Burpees + T2B

3. KB Swing/DB Snatch + Shuttle Run [5m = 1 rep]
F: 4 KB Swing + 6 shuttles [30m total]
P: 6 Alt Arm DB Snatch [3 each arm, alt each rep] 8 Shuttles [40m total]

Tuesday

Level 1

Fitness

Pre-Skill Structural: Strict Pull Ups

Skill Builder/Strength: Push Press sets of 7-8 reps

WOD: 4 rounds 1 min per station, Rest 1 min after 3 stations

1. Row for Cal

2. Burpees

3. DB Push Press

Score is total reps combined.

-

Level 2

Fitness/Performance

Strength: 4 Sets of 

1. 1 Cycle of; 9 DL, 6 HPC, 3 Push Jerk - move through these reps

Fitness: w/DB's
Performance: With Barbell - 95/135#
Rest exactly 30 sec  

2. Burpees
F: 7 AFAP
P: 10 AFAP
Rest exactly 30 sec

3.
F: Strict Chin Ups 5-7 31x1 [can be partner, banded, or ring row]
P: Strict/Weighted Narrow Grip Strict Chin 3 [can be broken if needed]



WOD: Aerobic Paced [11 min total]

1 min per station, 3 stations 3 sets
Rest 1 min after 3 stations
1. Row: [calories]
2. HPC 

F: Light or DB, 

P: Something light that you can turn over - shouldn't be draining
3. DB Push Press: Same instructions as HPC [diff weight] DB's for all

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