Thursday June 30th

Warmup

Then: Couch, lunge, Pigeon

At Racks: front rack tricep roll out and stretch on Barbell

With BB, 5 of each:

Back Squat: 5 sec down, 5 sec in bottom, jump out of bottom

Front Squat: arms straight out in front, 5 sec down, 5 sec in bottom, jump out of bottom  

Strength/Skill

BackSquat: 1x5@60%, 1x5@65%, 2x5@70%

Front Squat: 1x5@60%, 1x5@70%, 1x5@75%, 1x5@80%

WOD

“Fight Gone Bad”

Three rounds of: (for total reps)

1 min – Wall-ball shots (wall bals), 20/14 10/9 ft target

1 min - Sumo deadlift high-pull #75/55

1 min - Box Jump, 20/24”

1 min - Push-press #75/55

1 min - Row for cal.

1 min – Rest

Post loads and times to comments

Wednesday June 29th

Warmup

RUN 800M

Banded stretch on rig (shoulders 3 way stretch)

12 wall facing squats (toes as forward as possible, slow, close to wall, arms overhead)

10 inchworm-to-push up

 WOD

Part A: EMOM 6 min

O: 20 DU’s 20 Air squats

E: 7 Burpee Pull Ups

Part B: WOD: FRAN (10 min time cap)

21-15-9

Thruster 95/65

Pullups

Post Wod: roll and pick 3 stretches to do for 2 min each

Post loads and times to comments

Tuesday June 28th

Warmup

Row 250m

3 rounds

10 wall facing squat

10 PVC pass thru

8 tuck jumps

8  inch worms with a push up

8 scorpios L/R (16 total)

30 sec each: Lunge, Pigeon, toe pull (hamstring), Puppy Dog, puppy dog with tucked elbows, folded cross, shoulder floss

WOD

30 Min AMRAP

Partner Row for max distance

Switch every 250m.  (if team of three, :20 second plank as soon as they get off the rower)

Post loads and times to comments

Monday June 27th

Warmup

WU: Run 400, Couch Stretch

THEN: babymakers-to-hamstring stretch 2 min (going back and forth for: :30 baby maker, :30 hamstrings, :30 babymaker, :30 sec hamstrings (grabbing toes for hamstring)

Partner on Barbell: (they switch off movements to get done quickly)

5 lunges with a reach

5 back squats with the bar (slow down, fast up)

5 inchworm to pull thru

5 front squats with arms straight out in front.

Strength/Skill

Back Squat:1x5@60%, 1x3270%, 1x2@80%, 1x2@90%, 1x1@95%, 1x1@103

Front Squat: 1x5@60%, 1x5@70%, 2x5@75%

Pre Wod Warm up

5 YTW’s

:30 sec Banded shoulder stretch variation of choice on Rig

WOD

 14.1 10 Min AMRAP

30 Double Unders (60 Singles)

15 Power Snatch 75/55

Post loads and times to comments

Friday June 24th, 2016

Warmup

Line drills for running:  coaches choice (grass pickers, knee pulls, ballett walk, toes/heels, lunge with reach, side lunge, frankenstein, karaoke, etc…

WOD

Part A:

800M RUN (best)

3 min Rest

800M RUN (match or beat first time)

3 min Rest

400M RUN (best)

2 min Rest

400M RUN (match or beat first time)

(This can be done at the track, coaches choice, then they walk back to do second part, fast walk is their rest)

Part B: For Time:

21-15-9

Kettlebell Swing

Abmat situps

Push Up

Post loads and times to comments

THUR June 23rd

Warmup

RUN/ROW 3 min

Couch Stretch 1:00(L/R)

Barbell quad roll out

5 inch worms-to -pushup

5 burpees

Strength/Skill

Back Squat: 1x5@60%, 1x5@65, 1x5@70%, 1x5@75%

Front Squat:  1x5@60%, 1x5@65%, 2x5@70%

WOD

Clean and Jerk: build to a heavy 1 rep for today

 Drop to 65% of this and do 2 every min for 10 min

Post loads and times to comments

Wednesday June 22, 2016

Warmup

ROW 250M THEN SWITCH BETWEEN COUCH & BANDED SHOULDER STRETCH FROM RIG

STRETCHING:  PIGEON /LUNGE COMBO, PUPPY DOG STRETCH, FOLDED CROSS.

BARBELL 5 each: BS, Snatch Grip Rear Push Press, (from hang)Snatch pull, high pull, muscle snatch, Snatch, OHS, snatch balance.

Strength/Skill

4 sets of  1 Snatch High Pull +1 Hang Snatch  @ 65%-75%

Snatch DL 4x3 @ 90% (snatch percentage)

WOD

12 MIN AMRAP

4 Push Jerks 135/95

6 Pull ups

8 Bar facing burpees

Post loads and times to comments

Tuesday June 21st, 2016

Warmup

Line Drills, coaches choice

6 min EMOM

O: 7 burpees

E: 5 strict pullups/5  air squats

WOD

For Total Reps:

3 min max effort at each station (every 3 min you rotate, no rest, between stations)

3 min max hand release push ups

3 minutes of Calories Rowed

3 minutes of Wall-Ball Sit-Ups (20/14)

800m run (rest as a whole group once runners come back)

Rest 2 minutes

Part 2:

2 min max effort at each station

same stations, same rotations

400m run

rest 2 min

Part 3:

1 min max effort at each station (same stations)

200m run

*Doesn’t matter which station you start at but you’ll rotate once through on each part

*Score is total number of reps after all 3 parts

Post loads and times to comments

6

Warmup

Run 400m, :Round Robin, 30 each side of:

Twisted lizard, Pigeon, Straddle, KB goblet squat hold, banded front rack stretch (foot through band, elbow to ear), 8 inch worm to push up

STR:

Back Squat: 1x5@ 60%, 1x5@65%, 1x5@70%1x5@75%

Front Squat: 1x5@60%, 1x5@65%, 2x5@70%,

WOD

4 Rounds: score for total thruster reps

12 Burpee box jumps 24/20

:30 sec max thrusters #95/65 (scale to 75/55 work at whichever weight they can move without dropping the bar for :30 sec.)

1 min rest Rest

*total lock out at top, all reps need to be precise and best form, not rushed.

17/6/2016

Warmup

WOD

21-15-9

Deadlifts
Situps
burpees