SKILL:
-EMOM until unable to do allotted sprints in minute
-15M Sprint; add another 15M sprint each additional minute
WOD:
EMOM for 10 min
3 Thrusters starting at
RTG 75/55 RX 55/35
-add 10lbs each additional minute; if unable to keep adding weight stay at weight you can do for 3 reps
Tuesday 12//03/13
SKILL:
-Bench press: follow Wendler
WOD:
3 RFT
5 Clean and Jerk
-RTG 135/95 RX 115/85
10 Box jumps
- RTG 30/24 RX 24/20
15 Toes to bar
-Bench press: follow Wendler
WOD:
3 RFT
5 Clean and Jerk
-RTG 135/95 RX 115/85
10 Box jumps
- RTG 30/24 RX 24/20
15 Toes to bar
Monday 12/02/13
SKILL:
Back squat: follow Wendler
WOD:
Benchmark Monday
"Karen"
150 Wallballs
-For Time
Back squat: follow Wendler
WOD:
Benchmark Monday
"Karen"
150 Wallballs
-For Time
Saturday 11/30/13
SKILL:
Shoulder Press: follow Wendler
WOD:
For Time:
50 KB Swings
-24/16
30 Hang Power Cleans
-95/65
10 Box jumps
-RTG 30/24 RX 24/20
40 KB Swings
-24/16kg
20 Hang Power Cleans
-95/65
20 Box Jumps
30 KB Swings
-24/16kg
10 Hang Power Cleans
-95/65
30 Box jumps
Shoulder Press: follow Wendler
WOD:
For Time:
50 KB Swings
-24/16
30 Hang Power Cleans
-95/65
10 Box jumps
-RTG 30/24 RX 24/20
40 KB Swings
-24/16kg
20 Hang Power Cleans
-95/65
20 Box Jumps
30 KB Swings
-24/16kg
10 Hang Power Cleans
-95/65
30 Box jumps
Friday 11/29/13
SKILL:
Deadlift: follow Wendler
WOD:
Tabata: 4 exercise's , 8 sets
20 sec of work, 10 sec or rest
Bicycle crunches:
Lie on your back with hands behind your head. Lift head and rotate to bring elbow to opposite knee, then switch sides Continue alternating sides to work the abs, especially the obliques.
Supermans:
Lie prone, and lift arms, legs, and head off the ground and hold the position.
Side elbow plank:
Roll body to side with feet stacked, Even number on each side . Each plank will count as 1 rep)
Opposite arm and leg reach on all fours:
Start on hands and knees, reach the right arm forward as you reach the left leg back, keeping torso stable. Come back to all fours and switch sides.
Abs Day!
Deadlift: follow Wendler
WOD:
Tabata: 4 exercise's , 8 sets
20 sec of work, 10 sec or rest
Bicycle crunches:
Lie on your back with hands behind your head. Lift head and rotate to bring elbow to opposite knee, then switch sides Continue alternating sides to work the abs, especially the obliques.
Supermans:
Lie prone, and lift arms, legs, and head off the ground and hold the position.
Side elbow plank:
Roll body to side with feet stacked, Even number on each side . Each plank will count as 1 rep)
Opposite arm and leg reach on all fours:
Start on hands and knees, reach the right arm forward as you reach the left leg back, keeping torso stable. Come back to all fours and switch sides.
Abs Day!
Thursday 11/28/13
From all of us here at SFC we wish you a very Happy Thanksgiving !!
4 person team WOD
SFC will have a 9 and 10 Am class only today.
Start with equipment unassembled
(sled with weight, tire, log, sledge hammer, axle bar with weights)
Pass all equip over wall 6'/5'
-jump over wall
Assemble equipment
Each person on team will do each exercise for 20 M
-sled pull 135/90
-tire flip
-farmers carry 135/95 ( with axle, axle is never to put down unless its going over wall)
log and sledge carry while lunging
- once all team members have done each exercise ( 1 team member will hit log 20 times while , 2 members plank, and 1 holds axle with weights. If axle hits ground or member unable to hold to plank each member will do 5 planks)
-then members will do all 4 excercises again until you return to wall
-unassembled equipment and pass over wall
-all members jump over wall to finish line
4 person team WOD
SFC will have a 9 and 10 Am class only today.
Start with equipment unassembled
(sled with weight, tire, log, sledge hammer, axle bar with weights)
Pass all equip over wall 6'/5'
-jump over wall
Assemble equipment
Each person on team will do each exercise for 20 M
-sled pull 135/90
-tire flip
-farmers carry 135/95 ( with axle, axle is never to put down unless its going over wall)
log and sledge carry while lunging
- once all team members have done each exercise ( 1 team member will hit log 20 times while , 2 members plank, and 1 holds axle with weights. If axle hits ground or member unable to hold to plank each member will do 5 planks)
-then members will do all 4 excercises again until you return to wall
-unassembled equipment and pass over wall
-all members jump over wall to finish line
Wednesday 11/27/13
SKILL:
4x4 strict pull ups
(add weight if easy)
4x4 negative pull ups if you can not do strict pull ups.
Rest 2 min between sets
WOD:
10 min AMRAP
10 Overhead lunges (5 each leg)
- RTG 95/65 RX 85/55
10 Burpees
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