9 / 19 / 2014

Pre WOD
General warmup. Hamstring, hip and overhead position MOBs.

EMOM 6 minutes
Deadlift x 3@80% (Clean Grip)

21 – 15 – 9
Deadlift, 185 / 125
Burpees
K Bell Swings, 1.5 / 1

Post WOD
Roll hamstings, quads and glutes.

9 / 18 / 2014

Pre WOD
General warmup. Hip, ankle and front rack MOBs.

Today we are going to have a programmed squat warmup:
5 @ 55%
4 @ 65%
3 @ 75%
1 @ 85%
1 @ 95%

Every 3 minutes for 3 sets
Front Squat x 1@104%

Then.

10 min clock
Front Squat x 20@60%

This is the final day of the squat cycle. Today you’re doing 3 reps at a new max weight. We have programmed your warmup sets today to make sure you have the right exposure to weight before you get started. Your points of performance are very important today. After the 3 singles we are going to his 20 reps at 60% of your previous 1RM. You have 10 minutes to get the reps in.

Post WOD
Roll Quads, hamstrings and glutes.

9 / 17 / 2014

Pre WOD
General warmup. Hip, Hamstring and calf MOB.

3 Person Teams
3 Rounds each
Row, 500m
Run, 400m
15 T2B

Lots of stress on the CARDIOvascular system today! Keep your pace aggressive throughout your rounds, try not to let your partners catch you.

Post WOD
Roll calves, quads, lats and hammies.

9 / 16 / 2014

Pre WOD
General warmup. Overhead position, hip and calf MOBs.

EMOM 6 min
Strict Press x 3@78%

5 Rounds
3 Muscle Ups
4 Jerks, 155 / 105
5 Burpee Box Jumps, 24 / 20

Comp:  185 / 125 & 30 / 24

Post WOD
Roll lats, calves and quads.  LAX Ball shoulders.

9 / 15 / 2014

Pre WOD
General warmup.  Hip, ankle and quad MOBs.

Every 1:30 for 10 sets
Back Squat x 2@87%

Bent over Row
4 x 8 (for quality)

Week 12 Day 1!!!! It’s the last week of the squat cycle. The volume and intensity is moderate today. Sets of 2 and this percentage should be a nice warmup for what is to come Thursday. Make sure your reps are clean and quality. End the back squat portion on a good note. After the squats we are working on our horizontal pulling with some bent over rows. The reps need to be quality:  so no jerking, slinging or “kipping” of the movement. Pick a weight that allows you a full contraction from bottom to top.

Post WOD
Roll quads, calves and lats.

9 / 13 / 2014

Pre WOD
General warmup. Hip and ankle MOBs. Overhead position MOB.

7 Rounds
5 Burpees
10 K Bell Snatch, 1.5 / 1
15 Wall Balls, 20 / 14

Post WOD
Take care of the weeks damage.

9 / 12 / 2014

Pre WOD
General warmup. Overhead position work.  Hamstring, hip and calf MOBs.

12 minute clock
4 sets max reps
HSPU

16 min clock
Evens:  Run, 200m
Odds:  Rest

For the HSPU portion, we’re looking for 4 sets max reps of quality strict HSPU’s.  If you don’t have strict kipping is ok.  We are going to be putting some concentration on our HSPU’s so today will be a baseline of sorts.  After that we will be hitting a nice pacing run EMOM.  Your legs are tired by today so pick a pace you can maintain throughout the 8 runs.

Post WOD
Roll hamstrings and calves.  LAX Ball t-spine and delts.

9 / 11 / 2014

911 tribute

Pre WOD
General warmup.  Hip, ankle, T-Spine and front rack mobility.

Every 2 min for 10 sets
Front Squat x 3@89%

Amrap 7 minutes
3, 6, 9, 12…….
Push Press, 75 / 55
Situps
Ascend by 3 reps every round until time runs out.

Percentage is down and the volume is back up on the Front Squats today. Hang in there for the long haul today. After that we have a short burner. 7 minutes of solid “gettin’after it”. Make sure you utilize your hips on the push press even thought it’s light and breath through the situps.

Post WOD
Roll out Quads. LAX ball t-spine and stretch your core.

9 / 10 / 2014

Pre WOD
General warmup. Mobilize the hips, hamstrings and lats.

3 Rounds
5 Burpee Muscle Ups or Burpee C2B Pullups
10 Power Cleans, 155 / 105
20 Box Jumps, 24 / 20

Keep pushing today. These movements in this combination will tax the respiratory system. Try to keep the power cleans to small sets when you get tired. Just keep moving on the box jumps. Don’t stop till you get them done!

Post WOD
Roll out hamstrings, quads, lats and calves.

9 / 9 / 2014

Pre WOD
General warmup.  Hamstring, hip and calf MOB.

Emom 7 minutes
Deadlift x 3@75%

Bar Rows
4×8

Today is posterior chain day.  We’ll hit deadlifts at a moderately heavy weight. Once again we are working them with a clean grip.  After that we’ll hit some body weight strength with bar rows. These are similar to a ring row except we’re using a bar in the rack.  These need to be strict:  no kipping!!  We will be working in partners so spotting will be there.

Post WOD
Roll out hamstrings, calves and lats.