04/24/2015 – Friday

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Warmup
800M Run
3 Rounds
10 Barbell Press
10 V-Ups
1 Wall Walks

Skill
Snatch Push Press (3-3-3-3-3-3-3)
Work up to a 3RM, adding weight each set. Finish with a heavy set.

WOD
Annie (For Time)
50-40-30-20-10
Double-unders
Sit-ups

Recovery
Roll What Hurts

Posted in WOD

04/23/2015 – Thursday

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Warmup
3 Minute Jump Rope
3 Rounds
10 Squat Jumps10 T2B
10 Hand Release Push-ups

Skill
Box Jumps (10 Min EMOM)
10 Minute EMOM
10 Burpee Box Jump Overs (Facing the Box Every Rep)

WOD
3 Rounds 1 Minute Each Movement:
KBS(53/35)
Hand Release Push-ups
WBS(20/14)
Barbell Press(45/35)
Hollow Rocks
Rest

Recovery
Bar Smash Quads

Posted in WOD

04/22/2015 – Wednesday

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Warmup
400M Run
3 Rounds
10 Lunges
10 Barbell Good Mornings
10 Pull-ups

Skill
Clean + Hang Clean + High Hang Clean (1+1+1)
Using 60% of 1RM Clean, 12 Minute EMOM – 1 Clean + 1 Hang Clean(Below Knee) + 1 High Hang Clean(Pockets). All are full Squat.

WOD
15-12-9
Pull-ups
Deadlifts(225/185)

Rx+- (275/205)

Recovery
Roll Lower Back and Hamstrings

Posted in WOD

4/21/2015 – Tuesday

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Warmup
500M Row
3 Rounds
10 OHS(pvc)
10 GHD Sit-ups
30 Sec HS Hold

Skill
Overhead Squat (2-2-2-2-2)
Work up to heavy 2 rep, then proceed to complete 5 sets of 2 reps @ that weight.
1:30 rest/ sets.

WOD
21-15-9:
HSPU
OHS(115/75)

Recovery
Bar Smash Shoulders

Posted in WOD

4/20/2015 – Monday

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Warmup
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skill
Push Press + Push Jerk + Split Jerk (3+2+1)
12 EMOM – 3 Push Press + 2 Push Jerk + 1 Split Jerk. Use 70% of 1RM Split Jerk.
Off the Rack. Use Ground if you can.

WOD
20 Minute AMRAP:
400M Run
10 T2B
15 Goblet Squats(53/35)

Recovery
Wall Quad Stretch

Posted in WOD

4/17/2015 – Friday

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Warmup
400M Run
2 Rounds
10 Push-ups
10 V-ups
30 Sec HS Hold

Skill
Sumo Deadlift (3-3-3-3-3)
Work up to a heavy 3 rep and then proceed to complete 5×3 @ that weight.

Good form, no rounded backs!!!!!!

WOD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Recovery
Roll What Hurts

Posted in WOD

4/16/2015 – Thursday

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Warmup

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Skill
High-Hang Snatch (5-5-5-5-5)
Using 55-60% of 1RM Snatch. Goal is to get speed under the bar. FAST, FAST, FAST!!!!!!! Ass to Grass…..

WOD
15 min AMRAP
5 Hang Power Snatch(95/65)
10 Bar Facing Burpees
5 Thrusters(95/65)

Recovery
Bar Smash Shoulders

Posted in WOD

4/15/2015 – Wednesday

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Warmup
3 Min Jump Rope
3 Rounds
30 Sec HS Hold
10 Ring Rows
10 Hollow Rocks

Skill
Handstand Push-ups (ME)
Work HSPU Tech(10 min), then max HSPU.

WOD
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

MU Progression 2 reps also. KBS-(53/35)

Recovery
Roll Upper Back

Posted in WOD

4/14/2015 – Tuesday

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Warmup
400m Run
3 Rounds
10 Pull-ups
10 Squat Jumps
10 T2B

Skill
Back Squat (3-3-3-3-3)
Work up to a heavy 3 rep and then complete 5 sets of 3 reps at that weight.

WOD
4 Rounds for Time
10 C2B
15 B.Squats(155/110)

RX+ – (185/135)

Recovery
Wall Quad Stretch

Posted in WOD

4/13/2015 – Monday

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Warmup
500m Row
3 Rounds
10 Muscle Cleans
10 Press
10 V-ups

Skill
High-Hang Clean (5-5-5-5-5)
Using 55-60% of 1RM Clean. Goal is to work the speed and getting under the bar FAST!!!!!!! Ass to Grass…

WOD
3 Rounds for Time
15 Cal Row
15 C&J (115/75)

Recovery
Roll Lats Out

Posted in WOD