10/20/2017

Warm Up


-250 Row
-10s each plank, side plank, superman hold
-10 G/H bridges
-2x30s Thoracic extension
-5 each Shoulder RAIL
-10 Prone "Y"
-30s each Lunge stretch
-10 yard Butt kick march
-10 yard Backwards hip rotation
-30s each Chicken wing stretch

Strength/Skill


Snatch EMOM

1': 2 Snatch Grip DL's + 1 Snatch Grip DL Power Shrug
2': 2 Snatch Grip DL's + 1 Snatch Grip DL Power Shrug
3': Rest
4': 2 Snatch Grip Power Shrugs + 1 Snatch Grip High Pull
5': 2 Snatch Grip Power Shrugs + 1 Snatch Grip High Pull
6': Rest
7': 1 Snatch Grip High Pulls + 1 Snatch + 1 Snatch Balance
8': 1 Snatch Grip High Pulls + 1 Snatch + 1 Snatch Balance
9': Rest
10': 1 Power Snatch + 1 Squat Snatch
11': 1 Power Snatch + 1 Squat Snatch
12': 1 Power Snatch + 1 Squat Snatch

WOD


For time
800m Run, then 6 Rounds of:

  • 3 Power Snatch (115/80/55)
  • 6 Push ups
  • 9 Air Squats
  • 400m Run, then,

4 Rounds:

  • 3 Power Snatch
  • 6 Push ups
  • 9 Air Squats
  • 200m Run, then, 

2 Rounds:

  • 3 Power Snatch
  • 6 Push ups
  • 9 Air Squats
     

 

10/19/2017

Warm Up


-10 Ring row squeezes
-10 Air Squats
-10 Push up with plus
-10 Hip thrusters
-30s Lat stretch
-10 yard Samson + twist

Strength/Skill


4 x 500m Row w/1 min rest

WOD


For Time
21-18-15-12-9-6-3

  • Hang Power Cleans (65/45/35)
  • C2B Pull ups
  • Hollow Rocks

10/18/2017

Warm Up


-10 Multi position squat
-10 Push up plus to pike push up
-10 yard Walking quad to high kick
-10 yard High knee pull
-10 yard Toe walks
-10 yard Samson stretch
-10 yard Inverted hamstring
-10 Hip thrusters

Strength/Skill


Single Leg KB Front Rack Box Squats
4×5/leg
–superset–
Bottoms Up KB Front Squat
4×5

WOD


AMRAP 8
-15 Sit ups
-10 Burpees over bar
-5 Push press (95/65/45)

*2min Rest

AMRAP 6
-10 T2B
-10 Deadlifts
-30 DU

10/17/2017

Warm Up


-1 Round Cindy
-5 yard Pike push to Inchworm
-10 Scap pull up
-30s Clasp hands behind back stretch
-10 Hip thrusters
-10 yard Samson + twist
-10 yard Side lunges

Strength/Skill


PVC Bouncy Bar OHS
4×5 w/ 5:3:5:3 Tempo
–superset–
DB Bench
4×10 

WOD

3 RFT

  • 10 OH Walking Lunges (95/65/45)
  • 10 GHD Sit ups
  • 10 Cal Row
  • 10 SDLHP

10/16/2017

Warm Up


200 m run (sub 250 m Row)
2×10 s Hollow Hold
10 yd Walking Quad
10yar Heel Scoops
10 Push up to Plus
10 Shoulder RAIL
30 sec chicken wing stretch
5 Ring Rows

Strength/Skill

Double Under Practice

WOD

"FREAK" For Time (Fran/Eva/Annie/Kelly Combo)

  • 21 Thrusters (95/65/45)
  • 21 Pull ups
  • 800 m Row
  • 30 KBS (55/35/20)
  • 30 Pull ups
  • 50 DU (Scaled 150 SU)
  • 50 Abmat Sit ups
  • 400 m Run
  • 30 Box Jumps (24/20/16)
  • 30 Wall Balls (20/14/12)

 

WODs for 10/16/17-10/21/17

10/16

Warm-Up

-row 250
-2x10s hollow hold
-10 yard heel raises
-10 yard walking quad
-10 yard heel scoops
-10 push up to plus
-10 total shoulder RAIL
-30s each chicken wing stretch
-5 kipping ring row

Strength/Skill

Double Under Practice

WOD

“FREAK” For Time: (FRAN, EVA, ANNIE, KELLY COMBO):
21 Thrusters (95/65/45)
21 Pull ups
800m Run
30 KBS (55/35/20)
30 Pull ups
50 DU (scaled 150 singles)
50 Abmat Sit ups
400m Run
30 Box Jumps (24/20/18)
30 Wall Balls (20/14/12)

 

10/17

Warm-Up

-1 round Cindy
-5 yard pike push to to inchworm
-10 scap pull up
-30s clasp hands behind back stretch
-10 hip thrusters
-10 yard Samson + twist
-10 yard side lunges

Strength/Skill

PVC Bouncy Bar OHS
4×5 w/ 5:3:5:3 Tempo
–superset–
DB Bench
4×10

WOD

3 RFT
-10 OH Walking Lunges (95/65/45)
-10 GHD Sit-ups
-10 cal Row
-10 SDLHP

 

 

10/18

Warm-Up

-10 multi position squat
-10 push up plus to pike push up
-10 yard walking quad to high kick
-10 yard high knee pull
-10 yard toe walks
-10 yard Samson
-10 yard inverted hamstring
-10 hip thrusters

Strength/Skill

Single Leg KB Front Rack Box Squats
4×5/leg
–superset–
Bottoms Up KB Front Squat
4×5

WOD

AMRAP 8
-15 Sit ups
-10 Burpees over bar
-5 Push press (95/65/45)

*2min Rest

AMRAP 6
-10 T2B
-10 Deadlifts
-30 DU

 

10/19

Warm-Up

-10 ring row squeezes
-10 squats
-10 push up with plus
-10 hip thrusters
-30s lat stretch
-10 yard Samson + twist

Strength/Skill

4x500m Row w/ 1 min rest

WOD

For Time
21-18-15-12-9-6-3
-Hang Power Cleans (65/45/35)
-C2B Pull ups
-Hollow Rocks

 

10/20

Warm-Up

-row 250
-10s each plank, side plank, superman hold
-10g/ h bridges
-2x30s thoracic extension
-5 each shoulder RAIL
-10 prone “y”
-30s each lunge stretch
-10 yard butt kick march
-10 yard backwards hip rotation
-30s each chicken wing stretch

Strength/Skill

Snatch EMOM 12

1′: 2 Snatch Grip DL’s + 1 Snatch Grip DL Power Shrug
2′: 2 Snatch Grip DL’s + 1 Snatch Grip DL Power Shrug
3′: Rest
4′: 2 Snatch Grip Power Shrugs + 1 Snatch Grip High Pull
5′: 2 Snatch Grip Power Shrugs + 1 Snatch Grip High Pull
6′: Rest
7′: 1 Snatch Grip High Pulls + 1 Snatch + 1 Snatch Balance
8′: 1 Snatch Grip High Pulls + 1 Snatch + 1 Snatch Balance
9′: Rest
10′: 1 Power Snatch + 1 Squat Snatch
11′: 1 Power Snatch + 1 Squat Snatch
12′: 1 Power Snatch + 1 Squat Snatch

WOD

For time
800m Run
6 Rounds:
3 Power Snatch (115/80/55)
6 Push ups
9 Air Squats
400m Run
4 Rounds:
3 Power Snatch
6 Push ups
9 Air Squats
200m Run
2 Rounds:
3 Power Snatch
6 Push ups
9 Air Squats

 

 

10/21

Warm-up

Coach led

Strength/Skill

N/A

WOD

 

“Helen meets Grace” Barbells for Boobs WOD
In a Team of 2, Complete For Time:
Teams of 2:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.

3 Rounds for Time:
400m Run
21 Kettlebell Swings (55#/35#)
12 Pull-ups

Then Complete:
30 Clean & Jerks (135#/95#)

“The Chief”

Warm Up and Mobility

Strength/Skill


200m Run
-30sec Rest
400m Run
-1min Rest
-800m Run
-2min Rest
400m Run
-1min Rest
200m Run

HERO WOD

“THE CHIEF”


Five 3-minute AMRAPs in 19 minutes
AMRAP 3
3 Power Cleans (135/95 lbs)
6 Push Ups
9 Air Squats
Then Rest 1 minute
**Repeat 5 times

"Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country."

WODs for 10/9/17-10/14/17

10/9

Warm-up

-200 Run
-15s each Plank, Side plank, Superman hold
-10 total Single leg Hip Thruster
-10 Ring rows
-30s each Cross arm body stretch
-30s each lunge stretch
-10 yard Heel scoops
-10 Power jump to squat land

Strength/Skill

Every 90 secs x 9 sets

1 Power Clean + 1 Squat Clean – Reset between reps (First set at 60%, increase weight as you’re able to.)

WOD

4 RFT (11 min time cap)
6 Squat Clean (175/125/85)
12 HSPU
200m run (sub 250 Row)

 

10/10

Warm-up

-250 Row
-1 min foam roll quad
-10 yard heel raises
-10 yard butt kicks march
-10 yard side lunges
-5 yard inch worm with push up
-5 each prone “y” and “t”
-7 kipping ring row
-30s each lat stretch

Strength/Skill

Front Squat
5×5 @65%
–superset–
Weighted Pull-ups
5×5

WOD

AMRAP 8
20 Wall balls (20/14/12)
5 Ring MU

 

10/11

Warm-up

-10 Ring rows
-10 Multi position squats
-10 yard Walking quad to high kick
-10 yard Samson stretch
-10 yard High knee march
-10 G/H bridges.

Strength/Skill

2500m Row w/stroke change every 500m
28spm-24spm-20spm-24spm-28spm

WOD

For Time
30-20-10
GHD sit ups (Scaled abmat sit ups)
Box Jumps (24/20/18)
Thrusters (95/65/45)

 

10/12

Warm-up

-200m Run/250 Row
-2x10s each Hollow and Superman hold
-10 total Single leg G/H bridge
-15s each direction Lunge stretch twist
-30s each Windmill stretch
-5 Kipping ring row to waist
-10 Push up to plus
-30s each Chest stretch

Strength/Skill

Kang Squat
5×5

WOD

For Time
60 DU
50 T2B
40 Ring Dips
30 Pull Ups
20 Medball Cleans (20/14/12)
10 Shoulder Press (95/65/45)

 

10/13

Warm-up

-1 round Cindy
-2x10s hollow hang
-10 yard heel scoops
-5yard inch worm with pike push up
-10 yard Samson
-10 yard quad stretch
-10 yard butt kick march
-5 ring row squeezes
-10 each leg swings (f, s, rotation)

Strength/Skill

KB Complex: 5 Sets
-3 KB DL’s + 3 KB Clean’s + 3 KB Press’s

WOD

AMRAP 12
6 Front Squats (185/135/95)
6 Bar facing Burpees
12 Deadlifts
12 Evil Wheels

 

10/14

Strength/Skill

200m Run
-30sec Rest
400m Run
-1min Rest
-800m Run
-2min Rest
400m Run
-1min Rest
200m Run

WOD

“THE CHIEF”
Five 3-minute AMRAPs in 19 minutes
AMRAP 3
3 Power Cleans (135/95 lbs)
6 Push Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times

***”Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it would be appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”

WODs for 10/2/17-10/7/17

10/2

Warm-up

-1 round Cindy
-10 pike push up
-10 yard quad
-30s lat stretch
-30s shoulder cross arm body stretch
-10 yard Samson stretch

Strength/Skill

Press Complex: 2 Sets
3 Strict Press + 2 Push Press + Jerk
@75% Strict Press

Jerk
1, 1, 1

WOD

800m row
2 Rounds
20 Slam balls (50/40/25)
20 Alternating DB snatches (55/35/25)
400m Row
2 Rounds
20 Slam balls (50/40/25)
20 Alternating DB snatches (55/35/25)
800m Row

 

10/3

Warm-up

-250m Row
-2x15s Hollow hold
-5 yard Push up plus only to inch worm
-10g/ h bridges
-10 yard Walking quad
-30s each Chest stretch
-2x30s Seated thoracic extension

Strength/Skill

Handstand Progressions
Kick-ups
Wall walks
Presses

WOD

For Time:
10 Clean and Jerks (135/95)
10 Overhead Squats
8 Clean and Jerks (155/105)
8 Overhead Squats
7 Clean and Jerks (185/125)
7 Overhead Squats
5 Clean and Jerks (205/145)
5 Overhead Squats

 

10/4

Warm-up

-200m Run
-5 Ring rows
-10 Push ups with plus
-1 min Foam roll Lat
-1 min Foam roll Thoracic extension
-10 Hip thrusters
-30s lunge stretch
-10 yard walking quad
-30s each wrist stretch

Strength/Skill

Snatch 1 RM

WOD

 AMRAP 10
-1 Rope climb
-1 30 yard Sled push w/old sled (100/70/45)
-5 Hang Power Snatch (105/75/50)

 

10/5

Warm-up

-200m Run
-10 yard Heel scoops
-10 yard Samson stretch
-10 yard Walking quad
-10 Push up to plus
-30s each Chicken wing stretch
-30s each Chest stretch
-30s mod Skin the cat stretch

Strength/Skill

1-Leg DB RDL w/ Curl + Shoulder Press
3×8
–superset–
T2B
3×10

WOD

“Fight Gone Bad” 3 Rounds, For Total Reps in 17 minutes
-1 minute Wall Balls (20/14 lbs)
-1 minute Sumo Deadlift High-Pulls (75/55 lbs)
-1 minute Box Jumps (20 in)
-1 minute Push Press (75/55 lbs)
-1 minute Row
-1 minute Rest

 

10/6

Warm-up

-10 yard Lunges
-10 yard Inverted hamstring
-10 yard walking quad
-10 yard Heel raise
-5 yard Push up to inchworm
-30s each Calf stretch
-30s each Chest stretch

Strength/Skill

2000m Run

WOD

6 RFT
-24 Push ups
-8 Front squats (135/95/65)

 

10/7

Strength/Skill

Pull-up:
-techniques
-progressions
-modifications

WOD

“Jimmy Dyce”
20min AMRAP
9-7-5
Snatch 145/85
HSPU
-then…
15-10-5
KBS 70/53
Burpees
-then…
21-15-9
Thrusters 95/65
Pull-Ups