MONDAY 9/23/13
SKILL:
BENCH PRESS
5 x 5 add weight each set.
The first 2 sets are warm up.
After 5th set do 2 sets of push ups
to failure with 1 min of rest between sets.
WOD: Benchmark Monday
"NANCY" 5RFT
400 meter run
Overhead squat
95/65 lbs x 15
Saturday 09/21/13
Saturday 09/21/13
Partner WOD – 20 min AMRAP
25 Med Ball sit ups
throw the ball back and forth each rep 20/14
20 Burpees / partner holds plank (no plank no rep)
15 Partner Squats (with a MB at your backs)
MB falls out:penalty 5 burpees
10 Partner Deadlift
@65% of total body weight of both partners
* Your rep total is your score – total reps per round would be 70
* Partners may switch out burpees/plank hold as desired
Reminder that our 5K+ is this Monday the 23rd at 6:30 Pm. Come join the fun! We will only have a 5 Pm WOD due to the race.
SKILL:
Front Squats
5 x 5
RTG
Cleans
5 x 5
25 Med Ball sit ups
throw the ball back and forth each rep 20/14
20 Burpees / partner holds plank (no plank no rep)
15 Partner Squats (with a MB at your backs)
MB falls out:penalty 5 burpees
10 Partner Deadlift
@65% of total body weight of both partners
* Your rep total is your score – total reps per round would be 70
* Partners may switch out burpees/plank hold as desired
Reminder that our 5K+ is this Monday the 23rd at 6:30 Pm. Come join the fun! We will only have a 5 Pm WOD due to the race.
FRIDAY 09/20/13
FRIDAY 09/20/13
SKILL:
Kipping Kick or Butterfly
30 Double Unders or
300 Single Unders
WOD:
10 minute AMRAP
Ascending ladder of:
2 Thrusters RTG115/75 RX 95/65
2 Box Jumps RTG 30/24 RX 24/20
4 Thrusters
4 Box Jumps
6 Thrusters
6 Box Jumps
…until 10 minutes is up
2 Thrusters RTG115/75 RX 95/65
2 Box Jumps RTG 30/24 RX 24/20
4 Thrusters
4 Box Jumps
6 Thrusters
6 Box Jumps
…until 10 minutes is up
THURSDAY 09/19/13
THURSDAY 09/19/13
SKILL:
Dead Lifts
1 X 10 @ 50%, 1 X 7 @ 70%,
2 x 5 @ 80%, 3 x 3 @ 90%
RTG: Squat Cleans 20 Minutes to work up to your 1 rep max
Then do 3 x 1
WOD:
800M Run
15 HSPU
15 Pull Ups
400M Run
10 HSPU
10 Pull Ups
RUN 400 M 100% Effort
WEDNESDAY 09/18/13
WEDNESDAY 09/18/13
SKILL
RUN 400M EVERY 4 MINUTES X 4
(just like EMOM work out,
Run 400M every 4 minutes, 4 times)
go over technique for snatch
and overhead squat
WOD:
3 RFT
15 Power snatch 75/55
15 Overhead squat 75/55
15 Power snatch 75/55
15 Overhead squat 75/55
Tuesday 09/17/13
TUESDAY 9/17
SKILL:
BACK SQUAT
5 x 5 add weight each set. Your 4th and 5th set should be hard and heavy.
RTG: 15 min to work up to 1 rep max on Bear Complex
WOD:
Reps-10-9-8-7-6-5-4-3-2-1
Push Press
Push Press
RTG 135/95 RX 115/75
Reps-1-2-3-4-5-6-7-8-9-10
Box Jump
RTG 30/24 RX 24/20
Benchmark Monday 09/16/13
Benchmark Monday 09/16/13
Cindy
AMRAP in 20 minutes:
5 Pullups
10 Pushups
15 Air Squats
SKILL:
BENCH PRESS
5 x 5 add weight every round, the 4th and 5th set should be hard
Cindy
AMRAP in 20 minutes:
5 Pullups
10 Pushups
15 Air Squats
Subscribe to:
Posts (Atom)