Friday, June 1st, 2018

 

A) Warm Up

1 Minute
Easy Row
Banded Air Squats

:45 Seconds
Medium Row
Active Spidermans

:30 Seconds
Faster Row
Push-up to Down Dog

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 3
BHN Push Press @ 60%

C) WOD

18 Min Amrap:

30 Thrusters 95/65
30 Box Jumps 24/20
30 Pushups
30 Dubs

In this chipper workout, athletes should choose a weight on the bar that they are capable of completing in no more than two sets when fresh. On the box jumps, athletes must stand to full extension on each rep as these are traditional box jumps.

Thursday, May 31st, 2018

 

A) Warm Up

:20 Seconds

Easy Shuttle Sprints
Quad Stretch
Knee to Chest
Soldier Kicks

Medium Shuttle Sprints
Walking Samson
Walking Spiderman
Side Lunge

Faster Shuttle Sprints
Air Squats
High Knees
Butt Kickers

B) Strength/Skill

5 x 2
Power Snatches @ 75%

Then

3 x 2
Tempo Snatch Pulls @ 85%

C) WOD

30-25-20-15-10:

Russian Kettlebell Swings 45/35
Abmat Situps
10 Meter Shuttle Sprints

For the shuttle sprints, set cones 10 meters apart. Count a repetition every time one point of contact passes the cones.

Wednesday, May 30th, 2018

 

A) Warm Up

1 Minute
Easy Row
Active Spidermans

:45 Seconds
Moderate Row
Push-up to Down Dog

:30 Seconds
Faster Row
Air Squats

Then

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 7
Bench Press @ 50%

C) WOD

3 Min Amrap:
18 Toes to Bar
18 Burpees
Max Overhead Squats 75/55

3 Min Rest

3 Min Amrap:
15 Toes to Bar
15 Burpees
Max Overhead Squats 95/65

3 Min Rest

3 Min Amrap:
12 Toes to Bar
12 Burpees
Max Overhead Squats 115/75

3 Min Rest

3 Min Amrap:
9 Toes to Bar
9 Burpees
Max Overhead Squats 135/95

In this interval-style workout, the weights on the overhead squats increase with each round as the toes to bar and burpees decrease. Athletes should be capable of performing at least 25, 20, 15, and 10 repetitions unbroken respectively at each barbell in order to hit the correct stimulus. We want athletes to reach the barbell on each round. One option is to bring down the repetition number in order to achieve this. We can also have athletes move to the barbell with :45 seconds remaining with each round no matter where they are on the burpees. Four scores today, which are the total overhead squats from each round.

Tuesday, May 29th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Med Row
Push-up to Down Dog

Faster Row
Active Samson

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

3 x 1
Hang Pwr Cleans + Pwr Jerk @ 50%

Then

3 x 2
Tempo Clean Pull @ 70%

C) WOD

15 Min Amrap:

15 Hang Power Cleans 135/95
18/13 Cal Row
15 Chest to Bar Pull-ups
60 Double Unders

Although these will likely be partitioned during the workout, the weight on the barbell for the hang power cleans should be something that athletes are capable of completing unbroken when fresh. The double unders and pull-ups should be performed at a variation that allow athletes to complete the movements in no more than 3 planned sets.

Saturday, May 26th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Med Row
Push-up to Down Dog

Fast Row
Active Samson

Then

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 3
BHN Push Press @ 75%

C) WOD

3 RFT:

3 Min Amrap: Calorie Row
2 Min Amrap: Power Snatch 95/65
1 Min Amrap: Pull-ups
Rest 2:00

Athletes will work for six minutes straight  before resting for two. Each round is scored separately as total reps. To make it simple, athletes can keep a running count from movement to movement. The weight on the barbell should be something that athletes are capable of competing 15+ repetitions when fresh.

Friday, May 25th, 2018

 

A) Warm Up

:30 Seconds
Jumping Jacks
Active Spidermans

Single Unders
Push-up to Down Dog

Double Unders
Air Squats

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

16 Min EMOM:

Min 1: 8 Ring Dips
Min 2: :40 Hold Plank
Min 3: 5 Neg Pullups
Min 4: 8 Weighted V-Ups 45/25

C) WOD

10 Min Amrap:

15 Lateral Barbell Burpees
50 Dubs
10 Clusters 75/55

With the lateral barbell burpees, athletes do not have to stand to full extension on each repetition. A “cluster” is a combination of a squat clean and a thruster.

Thursday, May 24th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Air Squats

Then

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Power Snatch
2 x 2 @ 70%
2 x 2 @ 75%
1 x 1 @ 80%

C) WOD

3 Min Amrap:
50′ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row

Rest 3 Mins

3 Min Amrap:
50′ Walking Lunge Front Rack 65/45
35 AbMat Sit-ups
Max Calorie Row

Rest 3 Mins

3 Min Amrap:
50′ Walking Lunge Front Rack 75/55
35 AbMat Sit-ups
Max Calorie Row

Rest 3 Mins

3 Min Amrap:
50′ Walking Lunge Front Rack 95/65
35 AbMat Sit-ups
Max Calorie Row

Wednesday, May 23rd, 2018

 

A) Warm Up

400m Run

Then

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
High Knees
Butt Kickers

B) Strength/Skill

5 x 5
Bench Press @ 75%

C) WOD

18 Min Amrap:

200m Run
15 Wallballs 20/14
12 Alternating Dumbbell Snatches 50/35
9 Toes to Bar

Tuesday, May 22nd, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Faster Row
Active Samson

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Front Squats
1 x 2 @ 65%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
1 x 2 @ 85%

Then

3 x 2
Push Press @ 55%

C) WOD

For Time:

50/35 Calorie Row
40 Kettlebell Swings 45/35
30 Push Press 115/75
40 Kettlebell Swings 45/35
50/35 Calorie Row