Monday, September 30, 2013

20131001

Tuesday 1 Oct 2013


Ramp Up Course Day 2
WarmUp - 15 min

Skill: Thurster - 15 min
Quick tips video: http://www.youtube.com/watch?v=sWdo3dxgROI

WoD:
3RFT - 5 min cap
15 Thruster @ 65/95#
15 Burpees

rest 5 min, then

3RFT - 5 min cap
15 HangCleans @ 95/135#
15 Situps

Extra Credit:
EMOTM for 8 mins
100m shuttle sprint (50 down/back)

Sunday, September 29, 2013

20130930

Monday, 30 Sept 2013


Ramp Up Course (RUC) Day 1

WarmUp - 15 min
Super Spiderman Stretching (open hips) video: http://www.youtube.com/watch?v=JBHzXF-mVjY

Skill: Pistol Progressions - 15 min
Getting started video: http://www.youtube.com/watch?v=tXDyWBqHGvM
More progression: http://www.youtube.com/watch?v=VRaH9OeTzHs
Scaling options video: http://www.youtube.com/watch?v=b4q0kqmF608

WoD:
3RFT - 15 min time cap
50 Wallballs
Rest as long as the last round took, rounded down to the nearest whole min
Example: 1:27 - rest 1 min, 2:45 - rest 2 min, 3:59 - rest 3 min, etc

Rest 5 min, then

3RFT - 5 min time cap
10 pistol squats (alt 5 ea leg)
5 HSPU

Extra Credit:
25 OHS @ 45/95# - should be unbroken, scale as necessary

Thursday, September 26, 2013

20130927

Friday, 27 Sept 2013

5-4-3-2-1
Deadlift @ 225/315#
Muscle-Ups

Wednesday, September 25, 2013

20130926

Thursday 26 Sept 2013

Snatch 5X1

then

"Milk Was a Bad Choice"

Row 500m
Run 800m
50 Burpees
80 Double-Unders

Tuesday, September 24, 2013

20130925

Wednesday 25 Sept 2013

Push Press 5X2

then

9 min AMRAP
7 Box Jumps
5 HSPU

Monday, September 23, 2013

20130924

Tuesday, 24 Sept 2013

"Stay Classy"

5 Rounds
1 Snatch
5 OHS @ 95/135#
10 Ring Dips
15 Situps
Run 200m

Sunday, September 22, 2013

20130923

Monday 23 Sept 2013

5X5 Squat Clean + 4 Front Squats (5 total Squats per set)

AMRAP in 7 minutes
7 Shups
7 T2B
14 Jumping Lunges (7 ea leg)

Wednesday, September 18, 2013

20130919

Thursday 19 Sept 13

Partner Wod!
5 RFT
40 Burpee Box Jumps - alternating
20 Tire Flips - alternating
Run 200m together


Tuesday, September 17, 2013

20130918

Wednesday 18 Sept 2013

Strict Press 5x5x3x3x1x1

Tabatta - 8 Rds of Each
Squats
Pushups
Double Unders
Ring Dips
Kettlebell Swings

Monday, September 16, 2013

20130917

Tuesday, 17 Sept 2013

Warm up to 80% 1RM Clean (Squat/Power, NOT Hang)

For time:
9 Cleans at 80% 1RM
15 T2B - sub w/ K2E or Leg-Raises
7 Cleans
15 T2B
5 Cleans
15 T2B
3 Cleans
15 T2B
1 Clean

Post WoD Time and Weight Used,

Sunday, September 15, 2013

20130916

Monday, 16 Sept 2013

Lift
Back Squat, 5X5
- work up to heaviest possible 5RM

WoD
With a Continuously Running Clock
Row 500m
Then
3 RFT
21 wall balls
15 Pull-ups
9 HSPU

Thursday, September 12, 2013

20130913

Friday, 13 Sept 2013


Max Effot Snatch

OR

Snatch Technique

Tutorial: http://www.youtube.com/watch?v=txCe5AFitM4

Record 1RM Sntach

Wednesday, September 11, 2013

20130912

Thursday, 12 Sept 2013


EMOTM Shuttle Sprint
8 Rds of 100m (50m down/back)

5 min rest

21-15-9
Burpee Box Jumps
Run 200m

Record Fastest and Slowest Sprint Times and WoD Time

Tuesday, September 10, 2013

20130911

Wednesday, 11 Sept 2013


Max Effort Clean and Jerk

OR

Clean and Jerk Technique

Tutorial: http://www.youtube.com/watch?v=Xs_uWQwkzaw

Record 1RM C&J

Monday, September 9, 2013

20130910

Tuesday, 10 Sept 2013


20 mins PU/Kipping/Butterfly Technique

Kipping Tutorial: http://www.youtube.com/watch?v=4ZJMblG5apg

then

21-18-15-12-9
KB Swings - heaviest possible
Knees-to-Elbows

Record WoD Time

Sunday, September 8, 2013

20130909

Monday, 9 Sept 2013

Lift
Overhead Squats, 7X3, E2MOTM
Start w/ 45, 65, 95, 135, or 185
Add 10lbs Every 2min (each set)
Complete 3 Reps for 7 Rounds
No Rack - From the Floor
If You Fail an Attempt, Stay at that Weight Until Completed

OR

OHS Technique, 5X5 w/ PVC/Bar

5 min rest

4 RFT
15 WallBalls
25 Dubs
Run 200m

Record OHS Weights and WoD Time


Thursday, September 5, 2013

20130906

Friday, 6 Sept 2013

...I've been holding on to this one for a while...

"Chipper Your Life Away"
10 Cleans @ 135#
10 Box Jumps @ 24"
10 Thrusters @ 135#
10 T2B
10 Burpee Muscleups (BUMPS) - sub w/ X2 PUs/Dips + 10 Burpees
10 T2B
10 Thrusters
10 Box Jumps
10 Cleans

Wednesday, September 4, 2013

20130905

Thursday, 5 Sept 2013


"Diane"
21-15-9
Deadlift @ 225
HSPU

then

"Flight Sim"
5-10-15-20-25-30-35-40-45-50...and back down of:
unbroken dubs
- if you break, you start that set over again
- must stop and restart at each set

Tuesday, September 3, 2013

20130904

Wednesday, 4 Sept 2013


"Barbara"
5 RFT - continuously running clock
20 Pullups
30 Shups (new word for pushups - it's hip, get w/ it)
40 Situps
50 Squats
3 min rest

Monday, September 2, 2013

20130903

Tuesday, 3 Sept 2013



5X5 Thrusters
- approx 40, 50, 60, 70, 75% 1RM Push Press
- last set should be heaviest possible 5RM

then

"Elizabeth"
21-15-9
Clean @ 135/95# - sub as necessary
Ring Dips - sub w/ parallels/box as necessary