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WOD Archives: July 2015

Saturday

9AM & 10AM Partner Workout Partner 800m run + 24 min amrap 2-4-6-8… Rope Climbs 20 Bench Press @ avg BW of athletes* 25 TTB (1 athlete works, 1 athlete hangs from bar) 30 Push ups (1 athlete works, 1 athlete holds plank) 40 WB 20/14* Every 6 min: 400m run *Broken up however, 1 athlete working at a time MORE »

Friday

A. Snatch From Blocks 1. Work to 90% of your 1RM Snatch for a single. 2. Then, 3 drop sets of 2 @ 20-30# down from your single. B. Front Squat + Jerk (split if comfortable) (2+1) x 4 @ 88-90% of your 1RM CJ. C. Deficit Deadlift 4 sets of 5 @ 70% of 1RM Deadlift. Use a 3-4 inch deficit. 3 sets of 20 of each D.1 Alternating Arm V-ups, (10/side). D.2 Reverse... MORE »

Thursday

10 minutes to establish Heavy TGU (both sides) EMOM 24 Minutes 1st – Complex: 3 Power Cleans + 3 FS + 3 STO (135-155/83-125) 2nd – 10 A.KBS 70/50 3rd – 20 DU (Scale: 30 seconds DU work) MORE »

Wednesday

A. Halt Clean, 3 secs up and 3 sec pause @ Position 2; 5 sets of 2 Add 10-15# from last week If you missed last week, start @ 75% of your 1RM Clean & Jerk. B Back Squat, 4 x 8 If over 300# last week, add 10#. If less add 5# C. Push Jerk 5 sets of 2 @ 65% of 1RM CJ. *3 second pause at bottom of the... MORE »

Tuesday

gymnastics (009) Partner HS Holds (30 sec x 4 rounds) Kipping Pull Ups (20 reps x 3 rounds) Wall Shoulder Taps (10reps each side x 4 Max Dips (RING or Static) (4 sets) + For Time (24 Min Cap): 1,000-meter run 20 Power Cleans @ 125/85 20 Box Jump, U&O, 24/20 20 C2B Pull-ups 40 Wall Balls @20/14 20 C2B 20 Box Jump, U&O 25 Power Cleans MORE »

Monday

A. Hang Santch from Position 1; 5 singles. Add 5-10# from last week if first Monday, start @ 65% of your 1RM Snatch. B. Front Squat Work up to 82-85% of 1RM for a set of 3. Then, 3 x 3 @ 20# down if less than 285#, 30 # down if greater than 285# C. RDL – 3 sets of 8 @ 68-70% of 1RM Deadlift. Extra Core Work D.1 Plate Crunch... MORE »

Sunday

Sunday Endurance 30 min infinity ladder 1 box jump 1 pull up 100m row 2 box jump 2 pull up 200m row 3 box jumps 3 pull ups 300m row etc until time is complete MORE »

Saturday – Oly Cycle W2D3

A. Snatch From Blocks 1. Work to 88% of your 1RM Snatch for a single. 2. Then, 3 drop sets of 2 @ 20-30# down from your single B. Front Squat + Jerk (split if comfortable) (2+1) x 4 @ 85% of your 1RM CJ. C. Deficit Deadlift 4 sets of 5 @ 65% of 1RM Deadlift. Use a 3-4 inch deficit. 3 sets of 20 of each D.1 Alternating Arm V-ups, (10/side). D.2 Reverse... MORE »

Friday

A. OHS, 4 sets of 8, building + 14 Min AmRap 5 Muscle Ups (scale = 5 Ring/Static Bar Dips) 10 Pistols / leg 15 HSPU ( 3 Wall Walks) 400m Run MORE »

Thursday Oly Cycle W2D2

A. Halt Clean, 3 secs up and 3 sec pause @ Position 2; 5 sets of 2 Add 10-15# from last week If you missed last week, start @ 75% of your 1RM Clean & Jerk. B. Back Squat, 4 x 8 @ If over 300# last week, add 10#. If less add 5# C. Push Jerk 5 sets of 2 @ 65% of 1RM CJ. *3 second pause at bottom... MORE »