Thursday 09.29.16

Warm up:
2:00 Banded Glute Activation
then 3 Rounds
14/10 Calorie Row
21 Sit ups

Strength:
Back Squat 5×3 @80%

MetCon:
9-6-3
Power Clean
Muscle Ups

E: 65/45; ring transitions
F: 95/65; ring transitions
P: 135/85; green or thinner band asst. bar or ring transitions
C: 155/115; bar
C+: 185/125; ring

After party:
Core: 3x bay to bay lateral slide steps w/feet on Frisbee
Competitor extra: 10 Rounds Row for Distance :40 On/2:20 Off

Posted in WOD | Tagged , , , , , , , , | Comments Off on Thursday 09.29.16

Wednesday 09.28.16

DSC_0044

Warm up:
4 rounds
10 tall box jumps (do not bound these)
run 200m

Strength: 5×1 of Snatch DL + Snatch Pull + Power Snatch *AHAP

MetCon:
6 Rounds
15/12 Calorie Row
9 Front Squats
30 Double Unders

E: 12/9; 55/35#; 30 su
F: 12/9; 75/55#; 60 su
P: 115/75#; 30 du or 90 su
C: 135/95#

After party:
Core: 4 x 10 pikes on Frisbee
Competitor extra: Run 800m x 4; Walk 200m for rest

image

Posted in WOD | Tagged , , , , , , , , | Comments Off on Wednesday 09.28.16

Tuesday 09.27.16

Warm up:
3 Rounds
row 300m
15 push press with empty bar
10 pull up

Strength:
Push Press 4×4 at 80-85%

MetCon:
15-12-9-6-3
Burpee to 6″ Target
Kettlebell Swing
Chest to Bar Pull Ups

E: 30/20; jumping kipping pull ups
F: 40/25; banded pull ups
P: 53+/35+; chin over bar
C: 70/53

After party:
Core: 4 x bay to bay alligator walks with Frisbee
Competitor extra: 6 Rounds Bike 20/12 calories + 4 Muscle Ups; rest 3:0

image

Posted in WOD | Tagged , , , , , , , , | Comments Off on Tuesday 09.27.16

Monday 09.26.16

DSC_0075

10:00 Warm up:
3 Steady Rounds
10 Light DB/Barbell Push Press
10 Box Jumps
10 Push Ups
Then
2:00 shoulder mobility

10:00 Strength EMOM:
Squat Clean and Jerk 1 – work up to 80-90% and stay

10:00 skill work: kipping pull ups – the kip, the push away, chin over bar, butterfly

MetCon:
AMRAP 14:00
5 Push Jerks
10 Calorie Row
10 Wall Balls

E: 55/35; 6 cal row; 14/10#
F: 95/65; 8 cal row; 16/12#
P: 125/85; 20/14#
C: 155/105; 30/20#

After party:
Core: 4 x 15 plank tucks with Frisbee
Competitor extra: 3 Rounds = Run 400m + 20 Alternating Pistols + 2 Legless Rope Climbs; rest 3:00

image

Posted in WOD | Tagged , , , , , , , , | Comments Off on Monday 09.26.16

Sunday 09.25.16

Open Gym 10:00am – 12:00 noon

Posted in WOD | Comments Off on Sunday 09.25.16

Saturday 09.24.16

9:15am Team WOD – 2 person teams, one works at a time. Finish movement before progressing.
60 calorie row
60 lateral burpees
60 power cleans (F:75/45; P: 95/65;C:135/95)
60 t2b
60 push jerk
60 lateral burpees
60 calorie row

10:00am Hero WOD & Cardio WOD

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

“DVB”

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent

Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent

Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Posted in WOD | Tagged , , , , , , , , | Comments Off on Saturday 09.24.16

Friday 09.23.16

DSC_0070

Warm up:
2:00 of opening the lat
then
12-9-6 of empty bar thrusters and empty bar good mornings

Strength:
Find a 1RM Power Clean

MetCon:
EMOM until Failure
8 (male)/4 (female) Chest to Deck Push Ups (start #)
4 Hang Power Cleans (start #)
Both in same minute Increase by 1 rep for both movement, each minute until fail. Score = completed minutes. Athlete can rest 1:00 then stay at failed set # up to 15:00 if he/she chooses.

E: 6/4 plank to knee; 65/35#
F: plank to knee; 95/55#
P: slight worming okay; 125/75#
C: 155/105#

After party:
Core: 30 back plate held weighted back extensions
Competitor extra: 1k Row; Rest 3 Minutes; 1k Row; Rest 3 Minutes; 1k Row. Score is fastest and slowest time

image

Posted in WOD | Tagged , , , , , , , , | Comments Off on Friday 09.23.16

Thursday 09.22.16

Warm up:
2:00 of glute activation with a band
2:00 in the bottom of a squat holding a KB
2:00 hip stretch (lizard stretch, 1:00 per leg)
400m run

Strength:
Find a 3RM Back Squat

MetCon:
AMRAP 8:00
10 Lateral Box Jump On/Overs
5 Front Squats

E: 16/12 step jump; 65/35#
F: 20/16” step jump; 95/55#
P: 20/16”; 138/85#
C: 24/20”; 185/115#

After party:
Core:
Competitor extra: For time 3 Legless Rope Climbs; Rest :90; 2 Legless Rope Climbs; Rest :60; 1 Legless Rope Climbs. If 9 Legless is out of the question, complete the test with standard Rope Climbs

image

Posted in WOD | Tagged , , , , , , , , | Comments Off on Thursday 09.22.16

Wednesday 09.21.16

DSC_0058

Warm up:
Run 400m
then
3 rounds
10 high hang power snatches
10 low hang power snatches
10 power snatches from shin all with empty bar

Strength:
Find a 1RM Power Snatch

MetCon:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings
Strict Handstand Push Ups

E: 30/20; seated db press
F: 40/25; ab mat assisted
P: 53/35; kipping
C: 70/53

After party:
Core: 3x: 10 t2b, 10 ghd sit ups
Competitor extra: 3 Rounds Run 800m; Bike 2k

Posted in WOD | Tagged , , , , , , , , | Comments Off on Wednesday 09.21.16

Tuesday 09.20.16

Warm up:
30 Band Pull Aparts
AMRAP 7:00
10 push ups
10 med ball squat cleans
run 200m

Strength:
Find a 1RM Push Press

MetCon:
4 Rounds for Time – 17:00 time cap
20 Wall Balls
10 Power Snatches
5 Muscle Up

E: 10 wall balls @ 14/10; 55/35; ring MU transitions
F: 15 wall balls @ 14/10; 65/45; banded bar MU or ring MU transitions;
P: 16/12; 75/55; banded bar MU or ring MU transitions
C: 20/14; 95/65; bar MU
C+: 20/14; 95/65; ring MU

After party:
Core: 3 x ME weighted plank holds
Competitor extra: 100yd Sled/Sprint Suicide Push = 25yd Sprint; 25yd down/back Push; 25yd Sprint;50yd down/back Push;25yd Sprint; 75yd down/back Push; 25yd Sprint ;100yd down/back (Sled should be at a “medium” pushing weight. Unbroken at a steady driving pace. Use the same exact weight on re-test

image

Posted in WOD | Tagged , , , , , , , , | Comments Off on Tuesday 09.20.16