Warm-up
Coach Led
Skill
L-Sit (work on the L-sit, try to hold an L-sit for 2 mins)
Strength
Dead Lift
65% x 5
75% x 5
85% x 5+
WOD
AMRAP in 20 min:
Row 500m
10 Overhead Squats (135/95)
"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser's gambit."
Coach Greg Glassman
Friday, December 10, 2010
Thursday, December 9, 2010
WOD Thursday 12-9-2010
Warm-Up
Coaches Choice
Skill
Double Unders
Strength
Hang Clean/ Power Clean
65%
75%
85%
WOD
3 rounds for time:
20 sumo-dead lift high-pull (135/85)
400m run
20 GHD sit-ups
Coaches Choice
Skill
Double Unders
Strength
Hang Clean/ Power Clean
65%
75%
85%
WOD
3 rounds for time:
20 sumo-dead lift high-pull (135/85)
400m run
20 GHD sit-ups
Wednesday, December 8, 2010
WOD Wednesday 12-08-2010
Warm-Up
Coach Led
Skill
Double Unders (2mins)
WOD
6 rounds for time:
7 burpees
14 kettlebell swings (55/35)
21 box jumps (24/18)
Spend the Rest of class on Mobility Flexibility.
Coach Led
Skill
Double Unders (2mins)
WOD
6 rounds for time:
7 burpees
14 kettlebell swings (55/35)
21 box jumps (24/18)
Spend the Rest of class on Mobility Flexibility.
Tuesday, December 7, 2010
Tuesday 12-7-2010
Warm-Up
Coach Led
Skill
Muscle -up
Work on progressions or form for 2mins
Press:
65% x 5
75% x 5
85% x 5+
WOD
1 mile sprint or a 2k row
or make up a Bench Mark WOD
Coach Led
Skill
Muscle -up
Work on progressions or form for 2mins
Press:
65% x 5
75% x 5
85% x 5+
WOD
1 mile sprint or a 2k row
or make up a Bench Mark WOD
Monday, December 6, 2010
WOD Monday 12/6
Warm Up
run/row 400m
3x
10 Ring Push ups
10 pass throughs
10 OH squats
10 back extensions
Continue to work on DU
5-3-1 Strength Programing continues!
Using you most up to date numbers for Squat, Deadlift and Press. To find your working load, multiply your 1 RM by 90% (.9). that is your "working load".
Using your working load do 65, 75, 85%, 5 reps each.
If your 1 RM is 100#, your working load is 90#, and you will be lifting 58#, 67#76#.
Squat:
65% x 5
75% x 5
85% x 5+
WOD
WORKOUT 12/4/2010
The "Girls Revenge"
•Perform as many reps of Fran as possible in 3 minutes
•Rest 3 minutes
•Perform as many reps of Annie as possible in 3 minutes
•Rest 3 minutes
•Perform as many reps of Grace as possible in 3 minutes
•Rest 3 minutes
•Perform as many 15' rope climbs as possible in 3 minutes
---
"Fran"- 21/15/9 reps for time of thrusters 95/65# and pull-ups
"Annie"- 50-40-30-20-10, Double Unders, sit ups
"Grace"- 30 power clean to overhead for time 135/95#
Perform "Fran" as normal until the 3 minute time expires. The goal of the entire workout is to get as many reps as possible in the 12 minutes of work.
Most of the athletes who have performed this got almost completely through the 15 rep portion of Fran, first 3 rounds of Annie, the low 20's in Grace, and 7-10 rope climbs.
run/row 400m
3x
10 Ring Push ups
10 pass throughs
10 OH squats
10 back extensions
Continue to work on DU
5-3-1 Strength Programing continues!
Using you most up to date numbers for Squat, Deadlift and Press. To find your working load, multiply your 1 RM by 90% (.9). that is your "working load".
Using your working load do 65, 75, 85%, 5 reps each.
If your 1 RM is 100#, your working load is 90#, and you will be lifting 58#, 67#76#.
Squat:
65% x 5
75% x 5
85% x 5+
WOD
WORKOUT 12/4/2010
The "Girls Revenge"
•Perform as many reps of Fran as possible in 3 minutes
•Rest 3 minutes
•Perform as many reps of Annie as possible in 3 minutes
•Rest 3 minutes
•Perform as many reps of Grace as possible in 3 minutes
•Rest 3 minutes
•Perform as many 15' rope climbs as possible in 3 minutes
---
"Fran"- 21/15/9 reps for time of thrusters 95/65# and pull-ups
"Annie"- 50-40-30-20-10, Double Unders, sit ups
"Grace"- 30 power clean to overhead for time 135/95#
Perform "Fran" as normal until the 3 minute time expires. The goal of the entire workout is to get as many reps as possible in the 12 minutes of work.
Most of the athletes who have performed this got almost completely through the 15 rep portion of Fran, first 3 rounds of Annie, the low 20's in Grace, and 7-10 rope climbs.
Subscribe to:
Posts (Atom)