Month: January 2014

Skill

5 x through each

4 Wall Walk
1 Minute Plank Hold
15 Second L-Sit

Be sure to scale each movement up or down depending on your skill level.  Challenge yourself by moving into more of a  planche position for your Planks for example.

WOD
AMRAP in 20 Minutes
400M Run
20 Alternating Dumbbell Snatch 45/30lbs
5 Strict Pull-Ups

Don’t be afraid to test out a heavier dumbbell if you’ve been working with the same one for a while!

Off Ramp WOD

Use a band that makes the pull-ups tough but not so hard that you have to kip! Be sure to protect your back during those snatches!

Strength

Front Squat 3×2 ~ 90%

Work up to about 90 % of your 1RM and perform 3 doubles at that weight. Continue on up to a 1RM attempt if you have time.  New lifters should work up in small increments to a moderately heavy set of 2.  Focus on keeping your torso upright with your knees out and tracking over your toes.

WOD

AMRAP in 10 Minutes
15 Thrusters 45/35lbs
30 Double Unders

Off Ramp WOD

AMRAP in 10 Minutes
15 Thrusters 45/35lbs
15 Lateral Bar Hops or 90 Single Unders with 1 Double Under attempt every 30 Reps

Strength

E2MOM for 14 Minutes
3 Hang Squat Snatch ~ 60-65% of 1RM Snatch

New lifters  should keep the load light and work on the Hang Power Snatch + Overhead Squat complex.  Work on keeping an upright torso with the arms externally rotated.  Try to ride the bar down into the bottom of your squat.

WOD

For Time

30-20-10
Burpee Box Jump Overs 24/20″
Toes-To-Bar

Off Ramp WOD

30-20-10
Burpee Box Jump Overs
Knees-To-Elbows, Knee Tucks or Sit ups.

WOD

For Time

3 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats

then

15 Clean & Jerks 135/95lbs

then

3 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats

then

15 Clean & Jerks 135/95lbs

then

3 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats

Off Ramp WOD

Scale this one by volume and load as well as considering how you will perform the body weight movements!

5 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats

then

15 Clean & Jerks

Nancy and Greg are competing today at the Nor Cal Masters Competition!! Come out and support! It’s at an awesome venue and is always a great event!

WOD

For time

400M Uneven Farmer Carry 32,28kg/20,16kg
800M Run
10 Burpee Jump-to-Plate
10 Overhead Walking Lunge Steps 45#/25#

200M Uneven Farmer Carry 32,28kg/20,16kg
400M Run
20 Burpee Jump-to-Plate
20 Overhead Walking Lunge Steps 45#/25#

100M Uneven Farmer Carry 32,28kg/20,16kg
200M Run
30 Burpee Jump-to-Plate
30 Overhead Walking Lunge Steps 45#/25#

Strength

3×1 Squat Clean ~ 75%

Work up to 75% of your best lift and make 3 lifts at that weight. Continue working up to a 1RM attempt.

New lifters should work up to a moderately heavy weight and work the Power Clean+ Front Squat complex.  Work on riding the bar down into the Squat. Continue at that weight and work on technique. Don’t worry about going heavy today.

WOD

5 Rounds for Time

5 Front Squat 185/135lbs
15 Push-Ups
30 Double Unders

Off Ramp WOD

3 Rounds for Time

15 Goblet Squat
15 Push-Ups
90 Single Unders with 1 Double Under attempt every 30 reps.

Skill
Tabata Superman
Tabata Hollow Body

Alternate between each movement.

WOD

AMRAP in 20 Minutes of
21 Kettlebell Swings 24/16kg
200M Run

Off Ramp WOD

Remember if you want to try a heavier weight  than you normally swing you can scale the movement by finishing the rep at eye level or just above rather than going all the way overhead.

Strength
EMOM for 10 Minutes

Odd Max Set of Strict Pull-Ups
Even Sustainable Set of Pistols

The pull-ups are going to fall off fast but fight for as high of a number as you can during each round in 1 attempt.  As soon as you need to come down off the bar your set is over.  If you are on the band go hard but be sure you can come off the bar safely.

WOD

21-15-9
Power Clean 155/105lbs
Box Jump 30/24″

Off Ramp WOD

21-15-9
Power Clean
Box Jump

Strength

3×1 Jerk ~ 85%

Work up to 85% of your 1RM and make 3 lifts at that weight. Continue on to a 1RM attempt if you have time.  New lifters should work up to a moderately challenging weight making 3 lifts at each increment.  Worry about technique now, PR’s later.

WOD

3 Rounds for reps with 1 Minute on each station.

Row for Calories
Wall Ball 20/14lbs
Kettlebell Snatch 24/16kg
Rest

Off Ramp WOD

Work the same movements under an appropriate load and remember to pace yourself!  If you are still working on the squat mechanics do light goblet squats to a target instead of Wall Ball shots.

Strength
Deadlift 3×3 ~ 85%

Work up to about 85% of your 1RM and make perform 3 sets of 3 at that weight.  If you are new to lifting start light and work up to a moderately heavy set of 3.  Make small increases in weight and focus on perfect technique as the weight gets heavy rather than total #’s lifted.

WOD

AMRAP in 12 Minutes of
3,6,9,12,15,18…
Double Dumbbell Ground-To- Shoulder 40/30lbs
Burpee

Off Ramp WOD

AMRAP in 12 Minutes of
3,6,9,12,15,18…
Light Double Dumbbell Hang Power Clean
Burpee

Keep the weight light and only perform the ground to shoulder movement if you can keep your back flat for the entire range of motion.  Bring the dumbbells down to the knees or lower  if you are able to do it without compromising your back.