Uncategorized

Friday, August 21

Warmup:
10 shoulder rollout
10 around the world
10 db windmill (total)
x3

Lift:
8×2 shoulder press
60%
*every :30 secondes

WOD:
1000m row
50 db snatch (20/15)
750m row
35 db snatch
500m row
20 db snatch
.com feb 20, 2011

Capacity:
same
*possible sub russian kb swings

Cool Down:
2×30 band pull apart
2×20 face pulls
———————————–
Vir(agos) 7:00-8:00am
10 atlas stone
10 db snatch per arm
10 atomic situp
AMRAP in 10 min
rest 1min
20 cal airdyne/row
20 pushup
20 ring row
20 wallball

Thursday, August 20

Warmup:
200m row
10 hip bridges
10 clam shells each side
x3

Corrective Work:
3×10 barbell good morning
3×10 laberal box step up

WOD:
30 20 10
ring dip
squat clean
(95/135/165- men)
(65/95/115-women)

Capacity:
10 box dip
15 hang clean
20 air squat
100m run
AMRAP in 15min

Cool Down:
3×100 banded good mornings
——————————-
Vir(agos) 7:00-8:00am
tabata
plank
flutter kicks
inverted row
then
20 double unders
20 tate press
20 db fly
20 sumo deadlift
x4
then
2min rest
complete 20 total
bulgarian split squats per leg

Wednesday, August 19

Warmup:
75ft sled pull
75ft bear crawl
x3

Grip/Ab:
6×3 rope pull
change top hand each round
then
Tabata russian twist
as a group

WOD:
10 deadlift (315/185)
20 CONSECUTIVE double under
x3

Capacity:
10 deadlfit
20 double unders/40 singles
1min plank
x6

Cool down:
400m sled pull
——————————–
Vir(agos) 7:–8:00am
10 turkish get up buy-in
then
1000m row
80ft bear crawl
60kb swings
40 ghd situp
20 windmill
10 bench press
x2

Tuesday, August 18

Warmup:
10 shoulder rollout
10 kip swings
10 kicks on the wall
x3

Corrective Work:
3×7 close grip pushup
3×20 straight arm pulldown

WOD:
10 hang snatch (95/65)
10 ghd situp
200m run
AMRAP in 12min

Capacity:
10 hang snatch
15 abmat situp
200m run
AMRAP in 12min

Cool down:
1min lat smash each side
——————————
Vir(agos) 7:00-8:00am
20 deadlift
15 hang clean
10 push jerk
5 good morning
200m run
x3
then
5 pullup
10 weighted situp
15 slam balls
AMARP in 7min
then
1 mile run

Monday, August 17

Warmup:
:30 jumping jack
:30 lunge step
:30 hollow hold
:30 arch hold
x2

Lift:
8×2 Box Squat
60%
*every :30 seconds

WOD
5 press
10 medball clean
AMRAP in 5min
rest 2min
5 push press
10 medball clean
AMRAP in 5min

Capacity:
5 press
10 meball clean
15 slam balls
shuttle run
15min amrap

Cool Down:
tabata plank
———————————
Vir(agos) 7:00-8:00am
5 4 3 2 1
rope climb
50 40 30 20 10
ring fall out
front squat (empty bar)
*400m run after each round

Saturday, August 15

Warmup:
200m run
10 burpees
x2
5min open stretch

Partner Chipper
100 double unders
90 deadlifts
80 abmat situp
70 air squat
60 box jump
50 kb swings
40 hspu
30 ktes
20 pushups
10 hang clean and jerk

Friday, August 14

Warmup:
:30 jumping jack
:30 lunge step
:30 spiderman
:30 scorpion
x2

Lift:
8×2 shoulder press
50%
*every :30 secondes

WOD:
800m row
75ft farmers carry
10 box over
600m row
75ft farmers carry
20 box over
400m row
75ft farmers carry
30 box over

Capacity:
500m row
200m farmers carry
20 box over
20min amrap

Cool Down:
2min IT Band smash eash side

Thursday, August 13

Warmup:
10 shoulder rollout
10 around the world
10 db windmill (total)
x3

Corrective Movement:
3×15 banded kb swings
3×10 barbell box stepup

WOD:
10 kb clean and jerk (55/36)
3 muscle up
5 rounds for time

Capacity:
10 kb clean and jerk (55/36)
7 dips
200m run
5 rounds

Cool Down:
3×10 scapular smash
1min anterior delt smash eash arm
———————————-
Vir(agos) 7:00-8:00am
200m sled pull
15 bent over row
30 db push press
60 flutter kicks
x4
then
200m run
10 back squat
20 burpees
x4

Wednesday, August 12

Warmup:
500m row/400m run
40 situp
30 ring row
20 pushup
10 kicks on the wall

Grip/Ab Work:
1min plate pinch
1min rest
x3
then
tabata hollow rock

WOD:
10 to 1
Front Squat (135/95)
*1 rope climb after each set of squats

Capacity:
10 to 1
Front Squat
*10 ring row after each set of squats
to increse difficulty put feet on box

Cool Down
1min smashe each forearm on barbell
each side
————————————-
Vir(agos) 7:00-8:00am
100 double under
80 banded good morning
:60 sec hang on bar
40 kb swings
20 atomic situp
10 bench press
30min AMRAP

Tuesday, August 11

Warmup:
10 shoulder rollout
10 kip swings
10 kicks on the wall
x3

Corrective Movements:
3×10 bamboo kb press
3×15 db flys

WOD:
15 sdhp (95/65)
50 double under
x4

Capacity:
10 sdhp
10 ab mat siup
60 singles
x4

Cool Down:
2min calf smash each side
————————————–
Vir(agos) 7:00-8:00am
20 dip
20 russian twist
20 inverted row
20 air squat
x3
then
10min airdyne or row
then
20 v-up
20 db fly
20 db box step up
shuttle run
x4