WOD 24.07.17

PERFORMANCE

OLYLIFTING

Clean & Jerk

2x1 @60%

2x1 @70%

2x1@75%

1x1@80%

1x1@85%

1x1@90%

Heavy Single. (3 attempts)

CONDITIONING

For time:

21 Frontsquats 135/95

21 HSPU

15 Frontsquats 155/115

15 HSPU

9 Frontsquats 185/135

9 HSPU

 

FITNESS

STRENGTH

4 Rounds not for time:

7 Frontsquats

Rest 30s

14 AB Mat Situps

Rest 30s

21 Hamstring Curls 20”

 

 

CONDITIONING

For time:

21 Goblet Squats 45/35

21 Hand Release Pushups

15 Goblet Squats 45/35

15 Hand Release Pushups

9 Goblet Squats 45/35

9 Hand Release Pushups

WOD 20.07.17

PERFORMANCE

CORE STRENGTH

5 Super sets for Quality:

5 Second Hollow Rock Hold
5 V-Ups
10 Leg Scissors
5 Tuck Crunches
5 Second Hollow Hold


*goal is to finish this as one "complex" without the heels touching the ground.

 

CONDITIONING

Teams of 2

45-30-15

Calorie Row

Burpee Wallball to Partner Shot 14lbs.

FITNESS

CORE STRENGTH

5 Super sets for Quality:

5 Second Hollow Rock Hold
5 V-Ups
10 Leg Scissors
5 Tuck Crunches
5 Second Hollow Hold


*goal is to finish this as one "complex" without the heels touching the ground.

 

CONDITIONING

Teams of 2

30-20-10

Calorie Row

Burpee Wallball to Partner Shot 8 lbs.

WOD 19.07.17

PERFORMANCE

STRENGTH

EMOM10

Min 0-2:

1 Legless Rope Climb*

8 Front Rack Alternated Step Overs @ 100% of 12RM from last 2 weeks.

* If you can’t perform legless rope climbs, perform 4 full-extended supinated pullups.

 

CONDITIONING

AMRAP15

400m Run

4 Tall Box Jumps 30/24

1 Heavy Single Squat Clean

 

*your score it’s the total of weight lifted in the sum of the squat cleans.

FITNESS

STRENGTH

EMOM10

Min 0-2:

4 Banded Strict Pullups

8 Goblet Alternated Step Overs @ 100% of 12RM from last 2 weeks.

 

 

CONDITIONING

AMRAP15

400m Run

8 Box Jumps 24/20

2 Frontsquats

 

*your score it is the total of weight lifted in the sum of the front squats. 

 

WOD 18.07.17

PERFORMANCE

STRENGTH

a) Single Arm KB High Pulls 3 x 8 (AHAP-Each Arm)

Rest 60s

b) Single Arm KB Strict Press 3 x 8 (AHAP-Each Arm)

Rest60s

c) Accumulate 60 seconds of Nose to Wall Handstand Hold.

 

CONDITIONING

AMRAP5

15 T2B

30 KB Swings 45/35

45 Double Unders

 

Rest 2 min

 

AMRAP5

15 Calorie Row

30 AB Mat Situps

45 Double Unders

FITNESS

STRENGTH

a) Single Arm KB High Pulls 3 x 8 (AHAP-Each Arm)

Rest 60s

b) Single Arm KB Strict Press 3 x 8 (AHAP-Each Arm)

Rest60s

c) Accumulate 60 seconds of Facing to Wall Handstand Hold.

 

CONDITIONING

AMRAP5

15 Knees to Elbows

30 KB Swings 25/15

90 Rope Jumps

 

Rest 2 min

 

AMRAP5

15 Calorie Row

30 AB Mat Situps

90 Rope Jumps

WOD 11.07.17

PERFORMANCE

STRENGTH

4 rounds of:

10 Single Arm RKB Swings (Right arm- AHAP)

10m Single Arm Waiter Carry (Right Arm)

10 Single Arm RKB Swings (Left arm- AHAP)

10m Single Arm Waiter Carry (Left Arm)

Rest 1 min

* AHAP- As heavy as possible.

 

CONDITIONING

2 Rounds For time:

10 Strict Pullups

30 Shoulder to OH 115/75

90 Double Unders

FITNESS

STRENGTH

4 rounds of:

10 Single Arm RKB Swings (Right arm -AHAP)

10m Single Arm Waiter Carry (Right Arm)

10 Single Arm RKB Swings (Left arm - AHAP)

10m Single Arm Waiter Carry (Left Arm)

Rest 1 min

* AHAP- As heavy as possible.

 

CONDITIONING

2 Rounds For time:

10 Banded Strict Pullups

30 Barbell Push Press 45/30

90 Jumping Jacks

WOD 10.07.17

PERFORMANCE

STRENGTH

3 sets of:

10 Front Rack Step Overs @20”- Right Leg

Rest 30sec

10 Front Rack Step Overs @20”- Left Leg

Rest 1 min.

*Across. @ 100% of your last week 12RM

 

CONDITIONING

In Teams of 3:

With a running total:
Partner A rows 15 calories (the timer)  
Partner B accumulates Thrusters 75/55
Partner C accumulates AB Mat Sit Ups

*Partners rotate for 18 minutes or 250 calories, whichever comes first.

FITNESS

STRENGTH

3 sets of:

10 Goblet Step Overs @20”- Right Leg

Rest 30sec

10 Goblet Step Overs @20”- Left Leg

Rest 1 min.

*Across. Use a heavier weight from last week.

 

CONDITIONING

In Teams of 3:

With a running total:
Partner A rows 15 calories (the timer)  
Partner B accumulates Wallball Shots 14/8
Partner C accumulates AB Mat Sit Ups

*Partners rotate for 18 minutes or 250 calories, whichever comes first.

WOD 05.07.17

PERFORMANCE

OLYLIFTING

Snatch

2x1@60%

2x1 @70%

2x1 @75%

2x1@80%

1x1 @85%

1x1 @90%

 

CONDITIONING

For time:

21 Power Snatch 95/75

21 OHS

400m Run

15 Power Snatch

15 OHS

400m Run

9 Power Snatch

9 OHS

FITNESS

STRENGTH

3 Rounds

10 Back squats (Choose Weight)

Rest30

10 Box Jumps 20”

Rest30

10 Heavy Russian KB Swings (45/35)

 

 

CONDITIONING

For time:

21 KB Swings 25/15

21 Wallball Shots 14/8

400m Run

15 KB Swings

15 Wallball Shots

400m Run

9 KB Swings

9 Wallball Shots

WOD 04.07.17

PERFORMANCE

STRENGTH

Not for time:

18 Strict HSPU

18 Supinated Ring Rows (Slow & Controlled)

Rest 1 min

15 Strict HSPU

15 Supinated Ring Rows

Rest 45sec

12 Strict HSPU

12 Supinated Ring Rows

Rest 30sec

9 Strict HSPU

9 Supinated Ring Rows

*Scale as Needed/ use bumpers to reduce range of motion.

 

CONDITIONING

AMRAP10

1 Rope Climb

3 Clean & Jerks 135/95

5 Burpees

FITNESS

 STRENGTH

Not for time:

18 L-seated Strict Press 25/15

18 Ring Rows (Slow & Controlled)

Rest 1 min

15 L-seated Strict Pres

15 Ring Rows

Rest 45sec

12 L-seated Strict Press

12 Ring Rows

Rest 30sec

9 L-seated Strict Press

9 Ring Rows

 

 

 

CONDITIONING

AMRAP10

100m Stiff Leg Row

3 Hang Power Clean & Jerks (Use DB or BB)

5 Burpees

WOD 03.07.17

PERFORMANCE

STRENGTH

3 sets of:

12 Front Rack Step Overs @20”- Right Leg

Rest 30sec

12 Front Rack Step Overs @20”- Left Leg

Rest 1 min.

 

*Climbing. Set a 12 Rep Max in the 3 sets.

 

CONDITIONING

5 Rounds

AMRAP2

7 Jumping C2B

7 Pushups

7 Jumping Squats

Rest 1 min

FITNESS

STRENGTH

3 sets of:

12 Goblet Step Overs @20”- Right Leg

Rest 30sec

12 Goblet Step Overs @20”- Left Leg

Rest 1 min.

 

*Across

 

 CONDITIONING

5 Rounds

AMRAP2

7 Ring Rows

7 Pushups

7 Air Squats

Rest 1 min