25.08.2016

25.08.2016

Aug 24

 

Part A

Speed & Power

(20 min)
Snatch Complex

All Levels

1x High Hang Snatch
1x Hang Snatch
1x Power Snatch
8 sets – Build each set (no squat snatch)
Part B

Met Con

(For Rounds)
8 min AMRAP

Level: 1

Level: 2

Level: 3

8 – Power Snatch 8 – Power Snatch 8 – Power Snatch
10 – Alt Lunges 10 – Assiss Pistol Squats 10 – Alt Pistol Squats
(30kg / 18kg) (40kg / 30kg) (60kg / 35kg)
Aim is plus 4 rounds
Part C

Core

(3 rounds 30 on)
30 sec Hollow hold
30 sec Superman
30 sec Plank
Part D

Cool down

(4 min)
Shoulder and Glute mobility

 

IMG_1420 (2)-min

24.08.2016

24.08.2016

Aug 23

 

Part A

Strength

(35 min)
Front Squat

(tempo 20X1)

(20min)

Level: 1

Level: 2

Level: 3

A) 5 rep x 5 set A) 40% 5 rep x 5 set A) 40% 5 rep x 5 set
easy weight B) 50% 5 rep 5 set B) 50% 5 rep 5 set
B ) 3 rep x 5 set C) 60 % 5 reps 1 set C) 60 % 5 reps 1 set
Shoulder Press

(tempo 20X1)

(15min)
A) 5 rep x 5 set A) 40% 5 rep x 5 set A) 40% 5 rep x 5 set
easy weight B) 50% 5 rep 5 set B) 50% 5 rep 5 set
B ) 3 rep x 5 set C) 60 % 5 reps 1 set C) 60 % 5 reps 1 set
Part B

Met Con

(TASK PRIORITY)
5 ROUNDS

FOR TIME

Level: 1

Level: 2

Level: 3

12 Lunges 12 DB Lunges 12 DB Lunges
8 DB Push Press 8 DB Push Press 8 DB Push Press
30 Single skips 20 Double unders 30 Double unders
(DB (DB 15kg / 10kg) (DB 20kg / 12kg)
Part D

Cool down

(4 min)
floor stretches for lower body

 

IMG_2056 (2)-min

WOD Scores 24.08.2016

WOD Scores 24.08.2016

23.08.2016

23.08.2016

Aug 22

 

Part A

Strength

(15 min)
Bench (tempo 20X1)

Level: 1

Level: 2

Level: 3

A) 15 rep x 3 set A) 40% 5 rep x 5 set A) 40% 5 rep x 5 set
Barbell B) 50% 5 rep 5 set B) 50% 5 rep 5 set
B) 15 rep x 3 set C) 60 % 5 reps 1 set C) 60 % 5 reps 1 set
Part B

Pulling Strength

(4 sets EV 90 sec)

Level: 1

Level: 2

Level: 3

12 Bar or Ring Row 5 Assissted strict 3 WTD Strict CTB
(1 sec pause at top) (rd bd or less) (add achievable weight)
Part C

Met Con

“Mini Cindy” 10 min AMRAP

Level: 1

Level: 2

Level: 3

5 – Jump Pull ups 5 – Pull ups 5 – Pull ups
10 – Knee Push ups 10 – Push ups 10 – Push ups
15 – Air Squats 15 – Air Squats 15 – Air Squats
(Red band or less) no bands
Part D

Cool down

(4 min)
Lat mobility

 

IMG_2015 (2)-min

WOD Scores 23.08.2016

WOD Scores 23.08.2016

22.08.2016

22.08.2016

Aug 21

 

Part A

Skill Warm Up

Med Ball Clean
Part B

Speed & Power

20 min
Oly Complex

Level: 1.2&3

1x Hang Power Clean
1x Power Clean
1x Push Press
1x Push Jerk
8 sets – Build each set as you go
Part C

Met Con

14 min AMRAP (aim is plus 5 rounds)

Level: 1

Level: 2

Level: 3

5 Power Clean (40/25) 5 Power Clean (60/35) 5 Power Clean (80/55)
7 Burpees 2 Wall Walks 7 HSPU
200m Run 200m Run 200m Run

 

IMG_2153 (2)-min

WOD Scores 22.08.2016

WOD Scores 22.08.2016

20.08.2016

20.08.2016

Aug 19
Part A

Skill

(10 min)
TOES TO BAR
https://youtu.be/nD0K8GvZP9E
https://youtu.be/IJZpz5C1dAA
Part B

Strength

(15 min)
Front Squat

Level: 1.2.3

5 sets 3 reps
Build to a max set
Part C

Met Con

(For Rounds)
15 min Partner WOD

Level: 1.2.3

50 Alt Burpees
50 Alt Wallballs
50 Alt Wallball Sit ups

IMG_1722 (2)-min

19.08.2016

19.08.2016

Aug 18
Part A

Speed & Power

(15 min)
Snatch Complex

Level: 1

Level: 2

Level: 3

1x Hang Power Snatch 1x Hang Power Snatch 2x Full Snatch
1x Power Snatch 1x Overhead Squat 1x Power Snatch
1x Overhead Squat 1x Full Snatch 2x Overhead Squats
Build to a max Build to a max Build to a max
Part B

Met Con

(For Rounds)
12 minute AMRAP

Level: 1

Level: 2

Level: 3

50 sin or 15 D.U 30 Double unders 50 Double unders
10 KB Swings 10 KB Swings 10 KB Swings
20 Air Squats 20 Air Squats 20 Air Squats
(KB 20k / 12k) (KB 24k / 16k) (KB 32k / 20k)
Part C

Core

30 sec Hollow hold
30 sec Superman
30 sec Plank

IMG_2716 (2)-min

WOD Scores 19.08.2016

WOD Scores 19.08.2016

18.08.2016

18.08.2016

Aug 17
Part A

Strength

(35 min)

Back Squat

(20min)

(tempo 20X1)
Level: 1 Level: 2 Level: 3
A) 5 rep x 5 set A) 70% 5 rep x 5 set A) 70% 5 rep x 5 set
easy weight B) 80% 3 rep 3 set B) 80% 3 rep 3 set
B ) 3 rep x 5 set C) 90% AMRAP 1 set C) 90% AMRAP 1 set

Shoulder Press

(15min)

(tempo 20X1)
A) 5 rep x 5 set A) 65% 5 rep x 5 set A) 65% 5 rep x 5 set
easy weight B) 75% 5 rep X 5 set B) 75% 5 rep X 5 set
B ) 3 rep x 5 set C) 85% AMRAP 1 set C) 85% AMRAP 1 set
build each set aim is plus 1 reps aim is plus 1 reps
Part B

Met Con

(For Rounds)
10 minute AMRAP

Level: 1

Level: 2

Level: 3

300m Run 400m Run 400m Run
12 Front Squats 10 Overhead Squats 15 Overhead Squats
(BB 30k / 20k) (BB 30k/20k) (BB 45k/30k)
Aim for this Metcon is to complete three rounds plus

IMG_1823 (2)-min

18.08.2016

WOD Scores 18.08.2016

17.08.2016

17.08.2016

Aug 16
Part A

Strength

(20 min)
Bench (tempo 20X1)

Level: 1

Level: 2

Level: 3

A) 15 rep x 3 set A) 70% 5 rep x 5 set A) 70% 5 rep x 5 set
Barbell B) 80% 3 rep 3 set B) 80% 3 rep 3 set
B) 15 rep x 3 set C) 90% AMRAP 1 set C) 90% AMRAP 1 set
Dumbbell aim is plus 1 reps aim is plus 1 reps
Part B

Skill Work

(10 min)
Pull ups
Part C

Met Con

3 rounds For Time

Level: 1

Level: 2

Level: 3

12 DB Thrusters 12 DB Thrusters 15 DB Thrusters
12 Jump Pull ups 10 Pull ups 12 Pull ups
6 Burpees 8 Burpees 9 Burpees
DB @ 10k/5k DB @ 12k/7k DB @ 15k/10k
Scale so that you will go sub 10 minutes and hit the desired intensity 

IMG_1931 (2)-min

WOD Scores 17.08.2016

WOD Scores 17.08.2016