WOD: 9/23/19

Skill/Stability/Strength
Box Squat: Build to a tough but PERFECT set of 5 over 6 sets. Rest 2:00
– Landing must be soft, gradual, and without ANY excess compression of the midline
– Box height should be positioned so that your knee and hip are at the same level while seated (approx. 15″ for taller athletes)

Conditioning
4 Rounds of:
100 Meter Sledpush Sprint
10 DB Hang Squat Cleans (50, 35)
Rest 3:00 between rounds

Auxiliary
100 Banded Pull Throughs AFAP, then
2:00 Global Foam Roll Quads
2:00 Global Foam Roll Hamstrings

Competitor Training
Power Snatch + Hang Squat Snatch + Overhead Squat: Build to a challenging 1 + 1 + 3.
*Perform before or after Box Squats

WOD: 8/19/19

Skill/Stability/Strength
Front Box Squat:
EMOM x 6:  3 reps @85%+
– If no 1RM Front Box Squat use 70% of 1RM Front Squat

Conditioning
4 Rounds – not for time:
Unbroken Farmer Carry x 100m
25 Russian KB Swings (70, 53)
25 Goblet Squats (70, 53)
Rest as needed.
*If you put the KBS down during the carry,1 Minute Wallsit hold for each time KBS are put down
during the carry.

20:00 Time Cap

Auxiliary
1a) Single Leg Box Jumps: 6 x 3 ea.
1b) Single Leg Banded Hamstring Curls: 3 x 30-50

 

WOD: 9/16/19

Skill/Stability/Strength
Power Clean + Squat Clean: After warm up sets, perform 6-8 heavy working sets to work up to a max for the day

Conditioning
”90s Hip Hop”
For time:
10-8-6-4-2
Squat Cleans (155, 105)
Strict Pull Ups

11:00 Time Cap [Advanced: Rope Climbs for Pull ups: 5-4-3-2-1]

Auxiliary
a) Sumo Stance RDLs w. bands pulling forward: 4 x 8-10.
b) X-Band Walks x 4 x 20′ each direction

WOD: 9/14/19

Olympic

Work to a heavy Clean & Jerk or Snatch

Conditioning 
Teams of 2:
AMRAP 12:
30 Box Jumps (24, 20)
150 Double Unders
30 Wall Balls (20, 14)
Rest 2:00
AMRAP 12:
30 DB Hang Power Cleans (50, 35)
150 Walking Lunges (BW)
30 DB Push Press (50, 35)
Rest 2:00
AMRAP 12:
30 Calorie Row
150 Abmat Sit-ups
30 KBS (70, 53)
*One person works. Split as desired.

Auxiliary
5-10 Minutes of Cyclical Recovery Work OR Make up an extra credit session missed from the week.

WOD: 9/13/19

Skill/Stability/Strength
-Handstand Push-ups
-Ring Support Holds
Today we will work to accumulate 20-30 reps of handstand push ups, using drills that are difficult for you while maintaining good positions.  Between sets of handstand push ups we will be practicing supporting body weight on rings or boxes.  The goal is to find your skill level on the spectrum from beginner-to-expert and work on drills to improve.

Conditioning
21-15-9:
C2B Pull-ups
Calorie Bike (18-12-7 Calories Ladies)
10:00 Time Cap

Auxiliary
a) Banded OH Triceps Extensions: 4 x 25
b) Barbell Reverse Curls: 4 x 12

WOD: 9/12/19

Skill/Stability/Strength
1) EMOM x 8:
Front Box Squat for 3 reps @80% of 8/26 (heavier than last week)
– If no 1RM Front Box Squat use 65% of 1RM Front Squat

2) Single or Double Leg Box Jumps: 6 x 3 ea. Rest 60s after each set

Conditioning 
In 20 Minutes:
Heavy Sled push x 20 yards – Build to a max load with 5-6 sets
*In between sets complete Single Arm Farmer Carry x 20 yards each.
Rest 90s-2:00

Auxiliary
Glute Bridges x 100 Reps, AFAP.
*Squeeze glutes for a 1 count a top of each rep.

WOD: 9/11/19

Conditioning
”Glen”
For time:
30 Clean + Jerks (135, 95)
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees

Today’s workout is in remembrance of one of the many heroes of the 9/11 events at the World Trade Center.  There is a high level of difficulty here that will be appropriate for advanced athletes, but we will have scaling options, decreased loading, and shorter distances for beginner and intermediate athletes.

WOD: 9/9/19

Skill/Stability/Strength
1) Back Squat Wave Loading w. chains: 5-3-1-5-3-1. Rest 2:00
– More on wave loading here
– Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90-95% of 1RM.
– if no access to chains use straight weight
– shoot for roughly 25-30% of your 1RM Back Squat in chain weight

2) RDLs with bands pulling forward: 4 x 8-10. Rest 90s.
– Rx+:(Glute Ham Raises: 4 x 8-10. Rest 90s)

Conditioning
AMRAP 6:
KB Thrusters (53, 35)
– L1: DBs Thrusters – light
*Done with TWO KBS
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)

Auxiliary
1a) Double Leg Banded Leg Curls: 2 x 30-50 ea.
1b) D-Ball Baby Carry: 2 x 100 meters
1c) Glute Hip Thrusts: 2 x 12

WOD: 9/6/15

Skill/Stability/Strength 
20 minutes to work to a mas of:
1 Push Jerk + 1 Split Jerk
Rest as needed.
– Beginner: Push Press: 5 x 5. Rest 90s.

Conditioning 
For time:
50 Single Arm DB Push Press (right) (50, 35)
50 Single Arm DB Push Press (left)
50 DB Renegade Rows (right/left = 2 rep) (50, 35)
50 DB Push-ups
50 Pull-ups
20:00 Cap

[Rx+: 60/45; C2B Pull-ups; Start and finish the workout with 50′ Handstand Walk]

Auxiliary
a) Zottaman Curls: 3 x 10. Rest 60s
b) Ring Support: 3 x 30-60 seconds

WOD: 9/5/19

Skill/Stability/Strength
1) EMOM x 8: Front Box Squat: 8 x 3 @75% of Last Monday
– If no 1RM Front Box Squat use 60% of 1RM Front Squat

2) Power Clean: 5 x 2 @75%, every 60s.

Conditioning 
”Crazy Train”
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

Auxiliary

4-5 Rounds:
a) RDL x 10 Reps
b) Single Leg Banded Hamstring Curls x 15-20 each leg

WOD: 8/31/19

LABOR DAY BBQ TOMORROW.  CALL A COACH FOR DETAILS.  SEE YOU THERE.

Olympic
20 Minutes to work to a heavy snatch OR clean & jerk

Conditioning
AMRAP 30 with a partner:
Buy in: 400 Meter Partner Buddy Carry (split as needed)
*Any heavy odd object can be used as a substitute here (a heavy sandbag is a good choice)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs
20 T2B
10 Burpees
*One person works. Split as desired.

WOD: 8/30/19

Skill/Stability/Strength
1) Push Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM
– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.
2) Chest Supported DB Rows: 1/4 x 15. Rest 60s.
*These can be done on a FLAT bench if needed

Conditioning
For time:
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)

*9:00 Time Cap

Auxiliary
Banded OH Triceps Extensions: 4 x 15. Rest 60s.