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9/29/14

9/29/14
Strength/Skill

Every 30 seconds, for 15 minutes (10 sets of each) perform the following:

Interval 1 (30s) – Drop Snatch x 1 rep

Interval 2 (60s) – High Hang Snatch x 1 rep

Interval 3 (90s) – Snatch x 1 rep

Conditioning

7 min AMRAP

7 wall balls 20/14#

7 burpees

9/27/14

9/27/14
Bring a Friend WOD

In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of:

5 Pull-Ups

7 Burpees

9 Thrusters

Regular Class WOD

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#

HSPU (regionals standard – Kipping is allowed)

For time.

Strength

Every 90 seconds, for 15 minutes (10 sets):

Snatch x 1 rep

9/26/14

9/26/14
Strength

5 sets of:

Back Squat x 2-4 reps (take 3 sec to lower to bottom.)

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps

Rest 2 minutes

Conditioning

For time:

Row 1000 Meter

followed immediately by . . .

3 rounds of:

20 KB Clean and Jerk 53/35# (10 each arm/every rep from the floor)

15 Box Jump Overs 24/20″

10 Ring Dips

9/25/14

9/25/14
Strength/Skill

3 sets of:

Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:

Split Jerk x 3 reps @ 60-70%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Conditioning

5-4-3-2-1

Stone to Shoulder 145/115#

25-20-15-10-5

TTB

9/24/14

9/24/14
Strength/Skill

4X5 Pause Front Squats @ 100% of last week’s 8rm – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

Conditioning

For time:

Run 800m

20 Hang Clean to Thrusters 95/65#

Run 400m

10 Hang Clean to Thrusters 135/95#

Run 800m

9/23/14

9/23/14
Conditioning

12:00 AMRAP of:

Run 400m

15 6″ Target Burpees

Strength/Skill

Every 90 seconds, For 15 minutes:(10 Sets)

Power Clean + Front Squat + Clean

*Build up over the 10 sets.

9/22/14

9/22/14
Conditioning

“Open Workout 14.1″

10 minute AMRAP of:

30 Double-Unders

15 Power Snatches 75/55#

Strength/Skill

Every 30 seconds, for 15 minutes (10 sets of each) perform the following:

Interval 1 (30s) – Drop Snatch x 1 rep

Interval 2 (60s) – High Hang Snatch x 1 rep

Interval 3 (90s) – Snatch x 1 rep

Perform all movements at 65-70% of your 1-RM Snatch. If you aren’t confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

9/20/14

9/20/14
Conditioning

4 rounds for time of:

10 Toes to Bar

15 Box Jumps

20 Wall Ball Shots

Strength/Skill

Every minute, on the minute, for 10 minutes:

Back Squat x 2 reps

*Sets 1-2 – 60%

*Sets 3-4 – 70%

*Sets 5-6 – 80%

*Sets 7-8 – 85%

*Sets 9-10 – 90%

9/19/14

9/19/14
Strength/Skill

Every 90 seconds, for 15 minutes (10 sets):

Power Snatch x 3

Conditioning

“Nancy”

5 Rounds for time of:

400m Run

15 Overhead Squats 95/65#

9/18/14

9/18/14
Strength/Skill

3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

Conditioning

For time:

Row 2000 Meters

30 Burpees

30 Hang Squat Cleans (155/105#)

30 Walking Lunges (155/105#)