Wednesday August 31, 2016

Connectivity:

Calve Stretch 3 x 1:00 per leg

Waiters walk 3 x :30 Per arm 53/35

3rd World Squat hold on rig 1x 3:00

Run 400m to loosen up

 

BBG: 15:00 to work up to 2 heavy Clean and Jerks. put the bar down between reps.

 

WOD:

“2014 regionals event 7”

for time:

64 Pull Ups

8 Overhead Squats @205/135

(no racks allowed. if you aren’t doing overhead squats then youre doing front squats.)

 

Tuesday August 30, 2016

Toe Touch Stretch 3 x 1:00 (sitting on the floor)

Arm Haulers 3 x 15

https://video.search.yahoo.com/search/video?fr=mcafee&p=arm+haulers+exercise#id=2&vid=c176cbd2dc0c491af959030c087e1219&action=click

3 x 15 Arch and Hollow Swings on the Bar

 

BBG: The following is meant to be done in the following way, put the percentage of your BACK squat on the bar, then you do the number of front squats assigned and rerack the weight and immediately do the number of back squats assigned. (front reps/back reps)

60% x 3/7, 70% x 3/6, 75% 2/4, 80% 2/2, 2/2

(so that is 5 total sets, 3/7, 3/6, 2/4, and two sets of 2/2)

 

WOD:

Chipper:

Run 1200m

30 Burpees

Run 600m

30 Toes to bar

Run 400m

Monday August 29, 2016

Connectivity:

Split Stretch 3 x 1:00

PVC Overhead squats 3 x 15

Upside Down Hollow Holds on the rig 3 x :30 (modify with a regular hollow hold on the rig)

 

BBG: 15:00 to work up to 3x Squat Snatch

don’t worry about Touch and Go. we just want three reps. Hit one, reset without resting, hit the next, reset without resting… that kind of scheme. Our intent is to get 5+ sets of 3 in this way.

 

WOD:

5 Rounds
Max Hang Power Cleans 155/105
Max HSPU

rest :90 between rounds

score is the total number of reps/time. you stop if you fail the clean, catch too low, or the bar goes below the knee. for HSPU you stop once you come off of the wall or fail a rep. if you’re modifying it is clap push ups, or hand release push ups depending on your level.

 

Saturday August

Connectivity:

Side Split (use the rig or a bench of you can’t get all the way down) 3 x :45 each

3 x Slow Strict Toes to bar x 5+ Pull UP Pull Over x 3

Hand Stand Walk practice 4:00

 

BBG: Snatch 5 x 2 @ 40%

Clean and Jerk 5 x 2 % 30%

 

WOD:

Go through This slowly, just to move around and get a little warm. we will be hitting it hard monday.

9:00 AMRAP

1 Arm KB Snatch x 8 per arm 53/35

Wall Ball x 8 to 12′ Target 20/14

 

 

Friday August 26, 2016

 

STILL DELOAD!

Toe Touch Stretch 3 x 1:00 (sitting on the floor)

Arm Haulers 3 x 15

https://video.search.yahoo.com/search/video?fr=mcafee&p=arm+haulers+exercise#id=2&vid=c176cbd2dc0c491af959030c087e1219&action=click

3 x 15 Arch and Hollow Swings on the Bar

 

BBG: 5 x 3 @ 50% 1 RM Deadlift

WOD:

4 Rounds Not for time

 

Bodyweight Walking lunges 30 Steps hands behind head

Go from laying on your back to standing up 10 times (not really a bodyweight get up, just move, alternate legs or arms you use to stand)

Double unders x 40

 

 

Monday August 22, 2016

SORRY THE POSTS ARE OUTTA ORDER! GO BY THE DATE THAT IS THE TITLE, not the order.

READ THE MAKE YOUR OWN SAND BAG POST

 

DELOAD!!! oh its here, its finally here!

 

Connectivity:

Split Stretch 3 x 1:00

PVC Overhead squats 3 x 15

Upside Down Hollow Holds on the rig 3 x :30 (modify with a regular hollow hold on the rig)

 

BBG: 5 x 1 Snatch + 2 OH Squats all sets @ 50% of your 1RM snatch

 

WOD:

10:00 AMRAP

Pyramid, 2,4,6,8,10,12,14…… of the following-

4 Ct Jumping Jacks (1,2,3,1…1,2,3,2…etc.)

Regular (as in not buttlerfly) Sit Ups, cross your arms and touch your knee

 

*deload week, so we aren’t going hard, let your body heal up*

Wednesday August 24, 2016

Connectivity:

Calve Stretch 3 x 1:00 per leg

Waiters walk 3 x :30 Per arm 53/35

3rd World Squat hold on rig 1x 3:00

 

BBG: 5 x 2 back squats @ 50% 1 RM

 

WOD:

20:00 AMRAP

Bring your HR Monitor Stay @ 150-155 BPM for the whole WOD, just move, don’t rush it should be fun not work this week

 

Run  400m

4 Strict Chest to Bar

10 4 count Flutter Kicks