Month: June 2014

Strength

Back Squat 8-5-5-3-3-2-2-2

Work up to a strong effort 2 rep back squat.  Start light and make small jumps.  If you are new to this lift you should only increase the load when you have mastered the mechanics.  Your knees should be tracking over your feet and your torso angle should be maintained through the entire movement.

WOD

3 Rounds For Time

400M Run
21 Pull-up
12 Front Rack Lunge Steps 115/75lbs

Off Ramp WOD

3 Rounds For Time

400M Run
21 Pull-up
12 Bodyweight Lunge Steps

Skill

E2MOM for 10 Minutes

Odd Sustainable set of Kipping Toes-To-Bar followed by a set of Double Unders
Even Rest

Work on performing a set of T2B that you can maintain for 5 rounds.  If you are new to this movement think of this as kipping practice.  Perform kipping knee ups or knees-to-elbows.  Make sure you keep the sets challenging but keep a strong grip on the bar so you avoid tearing.

WOD

6 Rounds for Time

5 Hang Power Clean 155/105lbs
10 Strict Push-Up
20 Sit-Ups

Off Ramp WOD

3-5 Rounds for Time

5 Hang Power Clean
10 Push-Up
20 Sit-Ups

Strength

Deadlift

8-5-5-3-3-2-2-2

Work up to a strong double.  After your general warm up start light and increase in small jumps.  Focus on maintaining your lumbar posture throughout the entire movement.  New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve the repetitions.

WOD

Start this workout in waves with up to 8 people on the rower and then rotating to the wall ball shots and finally rest.  Treat each movement as a sprint and try to achieve as many reps as possible at both stations.

5 Rounds With 1 Minute on each station

Row For Calories
Wall Ball Shots 20/14lbs 10/9′
Rest

Off ramp WOD

5 Rounds With 1 Minutes on each station

Row For Calories
Wall Shots
Rest

Strength

5×3 Weighted Pull-Up *

Perform 8 sets of 3 weighted pull-ups with the same weight across all 5 sets.  The weight should be challenging but choose a weight you can hold across all 5 sets with only a couple of minutes rest. If you are working the bands perform max sets with the lightest band you can use.

*For an added challenge add a sustainable set of push-ups between sets.

WOD

AMRAP in 15 Minutes

10 Burpees
15 Kettlebell Swings 32kg/24kg
200M Run

Off Ramp WOD

AMRAP in 15 Minutes

10 Burpees
15 Kettlebell Swings 32kg/24kg
200M Run