WOD 5.4.15 Monday

Warmup:

  • foam roll
  • Airdyne 3 mins or run 400m
  • Agile 8 + couch

A. Weighted Strict Pull-Up: 3-2-2-1-1-1-1

  • Find 1RM– No kipping– No chin-up grip or mixed grip
  • Scaling: 5×5 Negatives

B. EMOM7

  • Min 1: 7 Power Cleans
  • Min 2: 6 Power Cleans
  • Min 3: 5 Power Cleans
  • Min 4: 4 Power Cleans
  • Min 5: 3 Power Cleans
  • Min 6: 2 Power Cleans
  • Min 7: 1 Power Clean

Increase weight every minute.

C. AMRAPs:

4min

  • 10 Push ups
  • 10 Rack Lunges
  • 1min rest

3min

  • 10 Push ups
  • 10 Rack Lunges
  • 1min rest

2min

  • 10 Push ups
  • 10 Rack Lunges

WOD 12.16.14 Tuesday

Warmup

  • Jump Rope x 200
  • Agile8

Then:

  • 15 Banded Pass Throughs
  • 15 Banded Chest Pull Aparts
  • 15 Banded Overhead Pull Aparts
  • 15 Banded Overhead Press

A. 5 Supersets

  • 5 Bench Press
  • 10 Incline Row (prone on bench)

B. For Time: 10-9-8-7-6-5-4-3-2-1 Reps

  • Pull-Up (Chest-to-Bar)
  • Box Jump Up and Over (24/20”) full extension at top
  • Turkish Sit-Up (45/35#) (25/15#)

C. Cool Down

  • Row 500m
  • 20 Pass thrus
  • 1 Min KB armbar/arm
  • 1 Min Couch Stretch/side

WOD 10.10.14 Friday… “Gym-nasty”

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A. With a 20 minute running clock

Goat Work: Choose one:

If you do not have pull-ups:

  • 3 sets of band-assisted pull-ups – target 8-10 reps, chin WELL over the bar
    Rest 60 seconds between sets
    If you get more than 10 in all sets, use a lighter band so it’s hard to get 8 reps per set.
  • 3 sets of ring rows – target 8-10 reps, rings to chest (fully Prone)
    Rest 60 seconds between sets
    If you get more than 10 in all sets, adjust the feet to make it hard to get 8 reps per set (try to get fully Prone).
  • 3 sets of 10 dumbbell or barbell biceps curls (AHAP)
    Rest 60 seconds between sets

If you do not have muscle-ups:

  • 3 sets of max false-grip ring pull-ups
    Rest 60 seconds between reps
    Pull the rings as deep as possible – right into your armpits if possible
  • 3 sets of 5 ring-row transitions Demo: http://www.youtube.com/watch?v=wxzOrYbSf5k
    Rest 60 seconds between sets
  • 3 sets of dips – bars or rings, targeting 8-10 reps
    If you get more than 10 in all sets, adjust the assistance or add resistance to make it
    hard to get 8 reps per set.

If you do not have kipping:

If you do not have Handstands:

  • Level 1 – 60-Second Wall Plank
  • Level 2 – 60-Second Wall Handstand
  • Level 3 – Pirouette Bail (Check out more about the pirouette bail here.)
  • Level 4 – Kick-up and Freestanding Control

28-day-handstand-challenge-how-to-do-a-handstand/

B. 5 Rounds NFT

  • 200m Run
  • 12 Thrusters
  • 9 Weighted Push-ups
  • 6  Tire Flips

WOD 5.16.14 Friday

A. Back squat (75%of 1 RM)

  • 5-5-5-5-5

B. AMRAP 10

  • 10 Back squats (use 60% of weight used in part A)
  • 10 Tire Sit-ups or v-ups
  • 10 Pull ups

C. Ladder *Work up to the highest minute you can— Score the minute you completed + reps of the failed attempt

Minute 1 =

  • 1 T2B
  • 1 Burpee

Minute 2 =

  • 2 T2B
  • 2 Burpees, ETC…

 

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WOD 3.24.14 Monday

A. Back Squat or Front Squat…HEAVY.

  • 10 x 3

Choose the opposite one from what you chose last week.

B. Finish For time: 10, 8, 6, 4, 2

  • Pull-ups or chin-ups
  • Box Jumps 24/20
  • power skaters

C. Bring Sally Up

  • Back Squat Challenge 95/65

D. (optional) Core work- 3 sets:

  • 10 tire sit ups
  • 10 1-leg hip bridge
  • 10 side plank (30s each side)

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WOD 8.19.13

A. EMOM 10

  • 2 Explosive Strict Pull-Ups
  • 3 Jumping Lunges/leg

*Pull-ups: Get as high as you can get without a kip, Lunges: Jump as high as you can

B. 3x: AMRAP 4, with 2 min. rest

  • 10 Clapping Push-Ups
  • 10 C2B Pull-Ups
  • 10 Jumping Back Squats (45/33)

C. 3x

  • Lunge Stretch 30sec/side
  • Anti-Rotation 10/side