Friday, July 3, 2015

Strength & Conditioning: 03 July 2015

Strength:
AHAP (80% success)
Clean Pull + Hang Clean from the Hip (1+1)x5
Jerk 5x2

WOD:
No skill WOD today. Focus on cleans. "Workout
AMRAP in 15 min:
1 Power Clean + Jerk (135/90)
1 Round of "Cindy"
2 Power Clean + Jerk (135/90)
1 Round of "Cindy"

"Cindy" = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Power Clean + Jerk increases by 1 rep each round, always 1 round of "Cindy" per round.

Conditioning: 03 July 2015

WOD A)
5 RNFT
50m prowler push - AHAP, prowler should continue to move
50m Farmer's Carry

WOD B)
Partner EVA
5RFT:
Run 4 laps
30 KB swings (32k/20k)
30 pull-ups
Both partners run 2 laps together (for a total of 4)  Then only one partner working at a time complete a total of 30 KB swings & 30 pull-ups.

Thursday, July 2, 2015

Strength & Conditioning: 02 July 2015

Strength:

  • Floor Press 8 APRE

Goat Farm:
Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.

WOD:
EMOTM 1-4 for 16 minutes. (Only do one!)
1, 5, 9, 13 - ME Bear Crawls Laps Short side of the gym. 1=1.
2, 6, 10, 14 - 6 Strict Pull Ups
3, 7, 11, 15 -  ME Push Ups
4, 8, 12, 16 -  Hollow Rock Hold (When athlete fails the hollow rocker, notice seconds left on clock.)

*Buy out.  When WOD is finished every second of left over on clock = coach's choice

Conditioning: 02 July 2015

Strength:

  • Floor Press 8 APRE

WOD:
4 RFT

  • 500m row or run 3 laps
  • 5 dips
  • 5 toes to bar
  • 5 dips
  • 5 toes to bar
  • 5 dips
  • 5 toes to bar

Wednesday, July 1, 2015

Strength & Conditioning: 01 July 2015

Strength:

  • Pull Up Progression


Skill WOD: Partner A/B L-sit holds. 5 minutes 30s A, 30s B.
30s A (B times total hold.)
30s B (A times total hold.)
Add total time held in good position and record for next week.

WOD:
5RFT

  • Barbell Walking Lunges – 12 Reps (6 each side)
  • Ring Dips – 12 Reps
  • Double Unders – 30 Reps

*Use 35-40% of Back Squat 1 RM for Barbell Walking Lunges. (Use RM charts on wall for estimate.)"