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TODAY'S WORKOUT

08.15.2017

8/15/2017

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Run/Row/Bike/Rollout upon arrival
-----
1:00 Banded Pigeon (1:00 each leg)
1:00 Banded Deadlift/Hip Distraciton (:30 each leg)
1:00 Standing Straddle
10 Squat
2x Snatch Progression

LIFT
1-6x1 Snatch @85%+5 increase from last week If made 5 out of 6 reps last week
2-4x2 Pause Front Squat
3a-2x30 B/O DB FLY
3b-2x20 Banded Upright Row

WOD
15 AMRAP
1 deadlift@225/155
1 round of Cindy
2 deadlift
1 round of Cindy

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08.14.2017

8/14/2017

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WARMUP
5 Rounds
50' Dog Sled Push
15 Air Squat
10 Plank To Push-up
5 Pike Push-up

Then

10-9-8-7-6-5-4-3-2-1
KB Swing
FLR

WOD
2:00 ROUNDS
-Air Bike
-Push-ups/FLR
-Row - Sprint for cal/easy row
-Air Squat/Hold 
-DB Push Press/Hold 


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08.13.2017

8/13/2017

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WARMUP
5:00 RUN (PACING DRILL)
5:00 ROW (STROKE RATE DRILL)

WOD
4 ROUNDS 
400M RUN
:90 REST
500M ROW
:90 REST 
1000M BIKE
:90 REST 
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08.12.2017

8/12/2017

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WARMUP
2-3 ROUNDS
10 SCAP PULL UP HOLD AND HIP TWIST
:30 4 WAY DEAD BUGS
4 HANDS ONLY INCH WORMS
5 SHIN HOPS

LIFT 
5X3 POWER CLEAN
AFTER EACH ATTEMPT BROAD JUMP 50' IN AS FEW JUMPS AS POSSIBLE

WOD
5 ROUNDS FOR REPS
1:00 BOX JUMPS 24/20
1:00 WALL BALLS (20/14)
1:00 CAL ROW
1:00 REST 
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08.11.2017

8/11/2017

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WARMUP
Run/Row/Bike/Rollout upon arrival
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1:00 TRICEP BB MASH
10 PEAKS AND VALLEYS
10 SQUAT
10 FRONT SQUAT
10 DEADLIFT
10 FRONT RACK LUNGE
10 SDHP

SUMO DEADLIFT INSTRUCTION

LIFT
1A-FRONT SQUAT; 5X1, 1X3, 1X5
2A-SUMO DEADLIFT; 5X1, 1X5, 2X8

WOD
5 RFT
9 HR PUSHUPS
12 PULLUPS
15 WALL BALL
*16 TIME CAP

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08.10.2017

8/10/2017

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WARMUP


LIFT
1-4X 1 SNATCH COMPLEX:

2-4x3 Clean
3-4x1 2 Push Press + 2 Push Jerk

WOD
2 Teams
6 rounds for time
7 Double KB Clean 
50’ Prowler Sprint

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08.09.2017

8/9/2017

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WARMUP
Run/Row/Bike/Rollout upon arrival
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1:00 FOAM ROLL HAMSTRING
1:00 FOAM ROLL IT BAND
10 LATERAL LUNGE-STATIONARY
10 LEG SWINGS SIDE TO SIDE
10 LEG SWINGS FRONT TO BACK
10 AIR SQUAT
10 DEADLIFT
1:00 STANDING STRADDLE

LIFT
1-4X5 BSQ @ 75
2-3X15 STIFF-LEGGED DEADLIFT
3A-2X5 SEATED BOX JUMP
3B-2X:30 ISO BACK EXTENSION

WOD
21-15-9
HANG POWER SNATCH @ 95/65
BURPEE OVER BB

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08.08.2017

8/8/2017

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WARMUP
Run/Row/Bike/Rollout upon arrival
-----
1:00 Banded Pigeon (1:00 each leg)
1:00 Banded Deadlift/Hip Distraciton (:30 each leg)
1:00 Standing Straddle
10 Squat
10 Front Squat
Burgener Warmup

LIFT
1-6x1 Snatch 
2-4x1 Power Clean + 3 Thrusters 
3A-3x12 Floor Dumbbell Fly
3B-3xME Pushups on Dumbbells

WOD
10 AMRAP
10 AIR SQUAT
10 T2B
10 POWER CLEAN @ 115/85

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08.07.2017

8/7/2017

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WARMUP
2X5 WALL SQUAT
2X10 SQUAT
2X10 PUSH UP
10 GOBLET SQUAT
8 POWER SNATCH W/ BB
8 PUSH PRESS

Then

5X5 BACK SQUAT
:30 FLR BETWEEN EACH SET

Then

24 EMOM
MINUTE 1 - 6 THRUSTERS @ 95/65
MINUTE 2 - 6 STRICT CTB PULL-UPS
MINUTE 3 - TNG SNATCH
MINUTE 4 - 6 HSPU

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08.05.2017

8/5/2017

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WARMUP
2-3 ROUNDS
:30 IPSALATERAL DEAD BUGS
5-8 STRICT PULL UPS
25' SPIDER CRAWL TO ELBOW DROP
25' BROAD JUMP
25' SPIDER CRAWL TO LATERAL FLEXION AND EXTENTION
25' BROAD JUMP

LIFT
WORK UP TO HEAVY 5R/5L BACK RACK ALTERNATING LUNGES
MAX DEAD HANG AFTER EACH ATTEMPT

WOD
FOR TIME
WITH A PARTNER
100 KB FRONT RACK WALKING LUNGES (53/35)
25 BURPEES
100 KB PUSH PRESS
25 BURPEES
100 KB CLEANS
25 BURPEES
10 LENGTHS WHEELBARROW WALKS (10 EACH)
25 BURPEES

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