Workout of the Day

High Speed Low Drag

brandon1

 

6/18/2013 Beginner Intermediate Advance
Roll Out Inner Quads
Warm Up 150 m row, 10 barbell muscle clean, 100 m run, 10 barbell front squats, 150 m row, 10 bent over row, 100 m run 10 RDL
Mobility Angry Lunges
Skill Hang Power Clean
WOD 3 rounds for time:
2 rope climb
run 100m
4 Hang power clean 115/85
run 100m
3 rounds for time:
2 rope climb
run 100m
4 squat clean 155/115
run 100m
3 rounds for time:
2 rope climb
run 100m
4 squat clean 225/155
run 100m
Cool Down

Front Squat

DSC_0663
6/17/2013 Beginner Intermediate Advance
Roll Out Calves
Warm Up 800 m run Partner med ball warm up: 3 x 30 second squat med ball toss, 30 second sit up toss, 30 seconds alternating wall ball
Mobility Angry Front Rack
Skill Front Squat
WOD A. 10-10-10 Front Squats
B.  14 min EMOM
2 Front Squat(115/95) ODD min
7 Pull ups Even min
A. 1 RM Front squats (10 min)
B.  14 min EMOM
2 front squat(155/115) ODD min
7 Pull ups Even min
A. 1 RM front squats (10 min)
B.  14 min EMOM
2 Front Squat(225/155) ODD min
7 Pull ups Even min
Cool Down

Dads and Donuts

Dads and Donuts Ticker
6/16/2013 Beginner Intermediate Advance
Roll Out quads(inner)
Warm Up 10   min of Hoover Ball
Mobility Calves
Skill KB   swings
WOD 16   min AMRAP
Partner A does:
6 Burpees  Box Jumps
13 KB swings
While Partner B runs 200 m
Switch role as the runner gets back, runner will pick up where it was left   off.
16   min AMRAP
Partner A does:
6 Burpees  Box Jumps
13 KB swings
While Partner B runs 200 m
Switch role as the runner gets back, runner will pick up where it was left   off.
16   min AMRAP
Partner A does:
6 Burpees  Box Jumps
13 KB swings
While Partner B runs 200 m
Switch role as the runner gets back, runner will pick up where it was left   off.
Cool Down

Olympic TOTAL!!!

DSC_0185
6/14/2013 2.0 1.0 Competitor
Roll Out lats
Warm Up 5 min run/row/ride burgener warm up
Mobility Forearms
Skill
WOD Olympics Total: 1 RM Snatch + 1 RM Clean & Jerk Olympics Total: 1 RM Snatch + 1 RM Clean & Jerk Front Squat – heavy single
Snatch – heavy single
Clean & Jerk – heavy single
Back Squat – heavy single
Pause Back Squat – 4 x 3
Good Morning – 3 x 5
Cool Down

Clean and Goblet Squat Ladder

DSC_0484
6/15/2013 Beginner Intermediate Advance
Roll Out shoulder blades on lacrosse ball
Warm Up 200 m run, 12 min EMOM, on even minute 5 burpees high jump and wall squat the rest of the mintue, on odd minutes, 10 sit ups and the rest of the min plank hold
Mobility Couch stretch
Skill Power Clean
WOD 10–>1
Power clean 65/45#
Goblet squat 1/26 pood
10–>1
Power clean 95/65#
Goblet squat 1.5/1 pood
10–>1
Power clean 135/95#
Goblet squat 2/1.5 pood
Cool Down

Push Press

DSC_0431
6/14/2013 Beginner Intermediate Advance
Roll Out Hamstring
Warm Up 200 m run, 10 dumbbell rows, 5 Handstand Kick ups, 400 m run, 5 Pull ups, 10 push ups, 200 m run 10 dumbbell rows, 5 handstand kick ups
Mobility Shoulder stretches on the floor
Skill push press
WOD A. Push press 9, 7 , 5; rest 2 min

+
12 min amrap:
6 pull ups
6 sting bug

A. Push press 6, 4, 2; rest 2 min

+
12 min amrap:
6 pull ups
6 hspu

A. Push press 3, 2, 1; rest 2 min

+
12 min amrap:
6 CTB pull ups
6 hspu

Cool Down

MAP 1

bc-row
6/13/2013 Beginner Intermediate Advance
Roll Out lower back
Warm Up 2 x15 m high knee skip, 15 m skip for distance, 15 m skip for height, 15 m skip for speed, 15 m bunny hops
Mobility Pigeon
Skill Points of performance
WOD 10 rounds:
30 second AMRAP burpees.
30 second rest
30 second AMRAP bear crawl
30 second rest
30 second AMRAP row for cal
30 second rest
10 rounds:
30 second AMRAP burpees.
30 second rest
30 second AMRAP bear crawl
30 second rest
30 second AMRAP row for cal
30 second rest
10 rounds:
30 second AMRAP burpees.
30 second rest
30 second AMRAP bear crawl
30 second rest
30 second AMRAP row for cal
30 second rest
Cool Down

Level 1&2 Testing

level-testing
Level 1 Test Level 2 Test
Roll out Quads/glutes (prior to class)
Warm Up 5 min of jump rope/run/row/AD
Mobility Your choice
Skill POP throughout the test POP prior to the test
WOD Push ups- 40 M. 40 W. (knees) Consecutive
Sit- ups- 65 in 2 mins.
Squats- 80 in 2 mins
Burpees- 20 in 1 min.
Handstand hold- 70 secs. against wall
Thursters- 15x 75#M, 55# W
Wall Balls- 15x 20#M, 14# W
Push Press- 15x 75#M, 55# W
Jump Rope- #500 in a row or 15 dlb unders
Box Jump- 20″ 20x Consecutive
400m Run- 1:45 M, 1:55 W                                   Must pass 8/10
Part 1- 5am, 9am, 4:30, 5:30, 6:30
2 mile run+ 50 pull-ups in under 20 mins (Men)
2 mile run- 25 pull-ups in under 25 mins (Women)
Part 2-10 Bodyweight C& J + 1o OH Squats at 3/4 Bodyweight in under 10 mins (Men)
10 3/4 Bodyweight C& J + 1o OH Squats at 1/2 Bodyweight in under 10 mins (Women)
Part 3- 50 Burpees in under 4 mins (Men & Women)
Cool Down

Juiced up “Fran”

DSC_0484
6/11/2013 Beginner Intermediate Advance
Roll Out triceps on lacrosse ball
Warm Up 7 min AMRAP (nice and easy): 200 m run, 7 wall balls, 5 Kettlebell RDL
Mobility Hip Prep + Russian Baby maker
Skill Thrusters
WOD 21-15-9
Thrusters 65/45
Pull Ups
21-15-9
Thrusters 95/65
Pull Ups
21-15-9
Thrusters 135/95
CTB chin ups
Cool Down

Box jump/ Push press

kellie
6/10/2013 Beginner Intermediate Advance
Roll Out calves
Warm Up 2 x15 m lunges, 15 m broad jump, 15 m hand stand walk (10 sting bug walk out substitue). 15 shoulder rolls, 15 whirly birds
Mobility Traps on barbell roll out + Partner calves stretches
Skill Push Press
WOD As many rounds in 15 min of:
20/20 box jump, 30 reps
75/45 pound push press, 20 reps
As many rounds in 20 min of:
20/20 box jump, 30 reps
95/65 pound push press, 20 reps
As many rounds in 20 min of:
24/20 box jump, 30 reps
115/75 pound push press, 20 reps
Cool Down

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