Monthly Archives: June 2015

6/18/2015 – WOD

Strength
EMOM For 10 Minutes
ODD = Bench Press – 5×5 @ 75%
EVEN = Deadlift – 5×3 @ 80%
—If you can’t stay on pace for the EMOM that’s fine, just make sure you set-up properly for each DL. Try to partner up with someone who is similar in strength. so that your not constantly changing weights. 

Conditioning
8 Min AMRAP
2 DB Snatch (alternating) 70/45#
3 T2B
4 DB Snatch (alternating) 70/45#
6 T2B
6 DB Snatch (alternating) 70/45#
9 T2B
8 DB Snatch (alternating) 70/45#
12 T2B
10 DB Snatch (alternating) 70/45#
15 T2B
***Once you finish 15 T2B, start over with 2 DB Snatch/3 T2B. Score = total reps

WOD Notes: TD = 1-2 Rounds. DB Snatches are supposed to be light, so use weight accordingly. Scaling for T2B = hanging leg raises (knees above hip crease).

Reminder: Snatch Clinic is this Saturday from 11:30am-1pm. Cost is $20. I highly recommend it to those who missed the first time through. You will go through a series of drills using light weights & will get individual attention.  

6/17/2015 – WOD

Strength
Snatch – 2 EMOM for 8 Minutes
—Start @ 75% & work up to a heavy double

Conditioning
For Time
7 Power Snatches (77%)
100 Wall Balls 20/14#
7 Power Snatches
50 Burpee Box Jump Overs 24/20″
7 Power Snatches
1 Mile Run

WOD Notes: TD = 18-25 minutes. Power Snatches should somewhat heavy, but you should be able to maintain technique. Be sure to pace yourself throughout the WOD & maintain a pace you can hold for 20+ minutes. 

6/16/2015 – WOD

Strength
Clean Complex – 6x (1 above knee + 1 below knee + 1 ground + 1 Jerk)
—All sets between 75-85% of CnJ. Squat all 3 reps.

Conditioning
5 Rounds (interval style)
1 Round of “DT” 155/105#
3 Wall Climbs
20 Cal Row
—Rest 90 sec between rounds

WOD Notes: 1 rd of DT = 12 DL + 9 Hang Power Clean + 6 Push Jerks. Each round is 95%+ effort! Rx for WC = nose to the wall. You may scale them by climbing as high as you feel comfortable (or 10 burpees), but try to walk hands back out to the push-up position. Subtract 6 minutes from your total time.  

6/15/2015 – WOD

Strength
Back Squat – 4×6 @ 80% + 1 rep (15 sec pause) @ 75%

Conditioning
5 Rounds For Time
10 Thrusters 115/75#
10 C2B Pull-ups
10 KB Swings 70/53#

WOD Notes: TD = 8-14 minutes. Thruster weight is relatively light (should be able to do at least 2 rounds unbroken). You may scale C2B to chin over bar. 

6/13/2015 – WOD

Conditioning
WOD #1 – 7 Min Amrap
Run 800m
Amrap of Wall Balls 20/14#
—Rest 3 minutes
WOD #2 – 7 Min Amrap
30 Burpee Box Jump Overs 24/20″
Amrap T2B
—Rest 3 minutes
WOD #3 – 7 Min Amrap
30 DB Snatches (alternating) 70/45#
Amrap Row (calories)

WOD Notes: Score for each WOD is total reps of WB, T2B, & Calories on the rower (record 3 separate scores). Goal for the wall balls is 50-100 reps. Goal for T2B is 25-50 reps. Goal for Calories on the rower is 50-100.

Reminder: Mobility Clinic is today from 11:30am-1pm. If you did not sign-up for the clinic but plan on coming to open gym, please be considerate & workout with the classes (9 or 10am) or workout in the parking lot while the clinic is going on. Thanks everyone!

6/12/2015 – WOD

Strength
Front Squat – 4×8 @ 70-75%

Conditioning
Make-Up/Skill Day!

Reminder: Mobility Clinic is this Saturday from 11:30am-1pm. If you did not sign-up for the clinic but plan on coming to open gym, please be considerate & workout with the classes (9 or 10am) or workout in the parking lot while the clinic is going on.

6/11/2015 – WOD

Strength
a) Dips (Ring or Bar) – 4×8 tempo
b) Ring Rows – 4×8 tempo
—Eccentric portion should be 3 sec count down. Stay tight/rigid on ring rows

Conditioning
4 Rounds For Time
2 Rope Climbs 20ft
10 HSPU (6/2″ Deficit)
200m Sled Drag 90/45#

Assistance
3×12 Glute Ham Raises

WOD Notes: TD = 15-20 minutes. Scaling for RC = 15ft or sled pull with arms only 2 laps. Scaling for HSPU are no deficit or 3 wall climbs. HSPU = (3) 45# plates on each side of abmat for men & (1) 45# plate + (1) 25# plate. For the strength, alternate between the 2 movements with about 1 minute rest between.   

6/10/2015 – WOD

Strength
BB Complex – 7x(1 Snatch Pull + 1 Power Snatch + 1 Sq Snatch)
—All 7 sets should be between 75-80% of 1RM Full Snatch

Conditioning
21-15-9 Reps of:
Power Snatch 115/75#
Overhead Squat 115/75#
C2B Pull-ups
*400m Run between each round

WOD Notes: TD = 11-16 minutes. PS weight is 50% of 1RM PS and use the same weight for OHS. You should be able to move through the reps fairly quickly without too much rest. You may scale C2B to chin over bar as well.

Reminder: Mobility/Acccessory Exercises Clinic ($20) is this Saturday from 11:30am-1pm. Sign-up sheets are on my desk! Visitors are welcome! 

6/9/2015 – WOD

Strength
BB Complex – 7x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Jerk)
—Start @ 70% of 1RM CnJ & work up to a heavy complex

Conditioning
6 Rounds (interval style)
3 Clean n Jerk (77%)
12 Lateral Burpees over Bar
60ft Prowler Push (450/350/250#)
—Rest as much as needed between rounds

WOD Notes: You don’t have to squat the CnJ in the WOD. Each round is 100% effort. Focus on technique with the CnJ, but move as fast as you can through the burpees/prowler push. We will have 3 separate weights for the Prowler Pushes, so you will be grouped accordingly that way (you will stagger 1 minute behind). The prowler push is the length of Rage. It should be done without stopping & heavy.  

6/8/2015 – WOD

Strength
Back Squat – 4×8 @ 70-75%

Conditioning
For Time
50 Wall Balls 30/20#
125 Double Unders
100 Cal Row
125 Double Unders
50 Wall Balls 30/20#

Midline
4×25 sit-ups (weighted)

WOD Notes: TD = 13-18 minutes. WB height is 10ft for men/women. Choose target/weight that you can consistently hit without getting “no repped”. Scaling for DU is 250 singles.