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7/7/2014 – WOD

Strength/Skill
a) Clean Complex – (1 Pwr Clean + 1 Sq Clean + 1 Push Jerk + 1 Split Jerk)
—Start at 65%, add 5-10lb each lift until you cannot complete complex
b) Back Squat – Work up to a 1RM, then 3×3 @ 87%+

Endurance
Row 6×60 sec sprints
—Rest 60 sec between. Count meters each set

Conditioning
50 Front Rack Lunges For Time 185/115lb
*Every time you break you must do 10 GI janes

WOD Notes: The goal is to complete this in 3-5 sets, to minimize the number of GI janes you have to do. So it will be wise to take a little extra rest after the GI janes so that you can knock out large sets on the lunges. Lunge weight is a little more than 50% of 1RM front squat. There is a 10 min time cap!

7/5/2014 – WOD

Conditioning
5 Rounds For Time
50 Double Unders
12 Slam Balls 50/35lb
Run 400m
—Rest 5 minutes
Then Find Max (weight) Prowler Push for 1 length of Rage
—No more than 4 attempts

WOD Notes: Scaling for DU are 125 singles. You may scale the weight of the slam ball as well, but you must catch ball off bounce each rep for them to count.

Tina M – Raging on the prowler!

7/4/2014 – 4th of July WOD

Strength
Back Squat – Work up to a 1RM, then 3×5 @ 85%+

Conditioning
15-12-9-6-3
Thrusters 135/95lb
Burpee Box Jumps 24/20″
***1 Rope Climb 20ft after each round

WOD Notes: Scaling for RC are 15ft, 1 lap sled pull with arms only, or 3 up/downs. Thruster weight should be moderately heavy to where you can do each round unbroken but should be heavy.

7/3/2014 – WOD

Strength
Deadlift – Work up to a heavy 3RM
—Reps should be completed in under 20 sec if you don’t touch n go

Conditioning
For Time
Buy In: 50 Cal Row
4 Rounds
10 DB Snatch 80/45lb
10 C2B Pull-ups
Buy Out: 50 Cal Row

Extra Work
3×10 Strict Pull-ups (C2B for advanced)

Reminder: 9am & 10am classes only on the 4th of July (Friday)!

7/2/2014 – WOD

Strength/Skill
a) Snatch Complex – 1 EMOM for 8 Min (1 Muscle Snatch + 1 Full Snatch+ 1 OHS) @ 60-65%
b) Front Squat – Work up to a heavy 1RM, then do 1×10 @ 75%+

Endurance
Air Dyne – 8×30 sec sprints @ 90%+ effort (1 min rest – pedal slow)

Conditioning
“Half of the Girls” – For Time
15 Power Snatches 165/105lb
15 Clean n Jerk 165/105lb
75 Wall Balls 20/14lb

WOD Notes: Use the same barbell for both Snatches & CnJ. Choose a weight where you can move consistently through each rep without resting too much, You should be starting the wall balls at the 5-6 min mark.

“Troyan” Games shirts are in! Pick up today, $25!

7/1/2014 – WOD

Strength
EMOM For 10 Min
ODD = 6-8 Close Grip Bench Press (heavy)
EVEN = 8-10 One Arm DB Bent over Rows 100/55lb
—Keep torso neutral (don’t rotate) & drive elbows back

Conditioning
For Time
25 KB Swings 88/53lb
10 HSPU (7/3″ deficit)
250m Sled Drag 90/45lb
25 KB Swings
10 HSPU
Run 400m with 20/14lb med ball
25 KB Swings
10 HSPU
Run 800m (just your own body)

WOD Notes: Rx’d for HSPU is 3 45’s for men (on each side of ab mat) and 1 45lb & 25lb plate for women. You may scale by using an uprise or 10 Push Presses @ 65-70%. They should not take more than 2 minutes/round or else you will lose the intensity of the WOD.

6/30/2014 – WOD

Strength/Skill
a) Clean n Jerk – 12 Min to work up to a 1RM
b) Back Squat – Work up to a heavy 1RM, then do 1×10 @ 77%

Endurance
Row 2x2000m (make each effort consistent)

Conditioning
4 Rounds For Time
6 Tire Flips (heavy)
12 Burpees
Run to 400m mark
—Rest time is your walk back to Rage

WOD Notes: Each round is 100% all out, so push the intensity! Choose a tire that will challenge you for 6 reps. This workout will be effort based & we won’t record results since rest time will vary depending on how long it takes you to walk back.

Special thanks to Coach Mary for organizing the Kyle Pagerly WOD! Great job everyone!

6/28/2014 – WOD

Conditioning
20 Min AMRAP
12 DB Snatches 80/45lb
12 GI Janes
Run 400m

WOD Notes: The goal is to hit anywhere from 4-5 rounds on this WOD. Choose a bar that is a few inches above your reach for GI Janes.

Announcement: Good luck to Dan, Eric, Mary, Nina, Teresa, & Kylie who are competing in the Battleroyale717 today!

Training Grounds Athletes flexing at the top of the mountain right near Reebok HQ.

6/27/2014 – WOD

Strength/Skill
a) Snatch – 12 Min to work up to a max (Full Squat is preferred)
b) Back Squat – Work up to 1RM, then 3×2 @ 90%+

Endurance
Air Dyne: 100 Calories for Time

Conditioning
EMOM For 10 Minutes
1 Lap (length of CF Rage) Prowler Push 500/300lb

WOD Notes: Each lap should take no more than 15 seconds. Take short quick steps and move it as quickly as you can. You will be grouped together with other people depending on the size of the class.

Games Training – James Hobart, Jordan Troyan, Becca Voight, Rachel Martinez, Ben B., Craig Kenney, Kelley Jackson

6/26/2014 – WOD

Strength
Deadlift – 1 every 45 sec for 6 minutes @ 85%+

Conditioning
For Time
10 Muscle-Ups or 20 C2B Pull-ups
20 Deadlifts @ 60%
30 T2B
40 Wall Balls 20/14lb
50 Cal Row
150 Double Unders
*Once you’re finished DU, go back down the ladder. WOD is complete after finishing 10 MU or 20 C2B.