WOD 111115

A

Warm up to BodyWeight OH Squat then perform 2 sets of Max Reps.

If you don’t have a Bodyweight OH Squat your target number is 15 reps at max weight possible for 2 sets.

B

7 minute AMRAP

5 BW OH Squats

10 GHD Sit Ups

Barbell

EMOM 10

3 Snatch %50 1rm

This is technique focused, no misses, practice fast quality movement.

Extra Credit

5 Rounds

Row 300

Rest 2 minutes

WOD 101115

A

15 minutes to find a 1rm push jerk. (taken from racks)

B

Beep Test

Barbell

Strict Press

5-5-5-5

Extra Credit

1RM Box Jump
*be careful*

Back Squat
3-3-3

WOD 091115

5 rounds;

24 Jumping Lunges

12 TTB

6 Squat clean Thrusters 60/40kg

Barbell

EMOM 10

3 Squat Clean & Jerk at %50 1rm

This is technique focused, no misses, practice fast quality movement.

Extra Credit

20 Minute AMRAP

21 Bench Press 60kg

21 L-Sit Pull Ups

21 L-Sit Pull Ups

WOD 07112015

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

Scooter

On a 35-minute clock with a partner:

Complete as many rounds as possible in 30 minutes of:

30 double-unders

15 pull-ups

15 push-ups

100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Barbell

Start with %50 1rm Clean and OTM (on the minute) do 1 clean and jerk then the next minute 1 snatch. Increase weight by 5kg each time you get back to the clean. When you miss a snatch or can’t complete it in the minute continue every minute with 1 C&J until failure

Extra Credit

60 minute recovery session, roll out and mobilise or go to pool and swim relaxing slow laps etc

WOD 06112015

Are you strong or fast or both? We’ll find out today….

With a 30 minute clock

15 minutes to find a 3rm Power Snatch (reset after each rep)

Then in next 15 minutes

run 2km and in remaining time find a 5rm T&G Power Clean

Score is total weight in kg divided by your run time in minutes rounded up to the nearest 15sec or .25 of a minute.

Extra Credit

5-5-5-5-5

Strict Deficit HSPU

Must be strict, scale by reducing deficit.

-Then-

400m sled drag AHAP

WOD 05112015

Focus on the box jumps today because we are going a bit higher and the GHD sit-ups will fatigue your hips from the round of 18 on you might not have the explosive power you had on the first round.

21-18-15-12-9-6-3

Box Jumps 30/24

GHD Sit Ups

200m Farmers Carry 32kg/24kg(each hand)

Extra Credit

5-5-5-5

Weighted GHR

WOD 04112015

Give the lungs a little rest today and work some vertical pulling and pressing. We have some great scaling and strength building options for the pull up today so even if you can’t do pull ups come along and see how we are going to put you on track to getting strict pull ups.

Complete as a Superset

Push Press

3-3-3-3-3-3-3

Weighted Pull Up

3-3-3-3-3-3-3

Barbell

1-1-1-1-1

Snatch

no misses, this is not a 1rm, it should be heavy but solid and fast.

Extra Credit

Row 5km

WOD 03112015

Not much to say really other than breathe……

A

3 Rounds

Row 500m

21 Burpees

12 Thrusters 40/30kg

B

3x
10 Kettlebell row each arm
10 Teapots each side

Barbell

3-3-3-3

BTN (behind the neck)

Push Jerks

Extra Credit

4 rounds for time;

10 one arm DB Snatches 45kg/32kg

Sprint 100m

10 minute cap

WOD 02112015

Pick your poison. There are two options for todays workout. The first relies on some solid competence in the clean to drive the adaptation we are after here so if you have a solid clean above your bodyweight then select a challenging weight up to 110/80kg and work through option 1 at a quick but controlled pace. Option 2 allows us to work a bit lighter and get a little more volume in. Both are hard and both will be fun, ask the coaches for guidance if you are not sure which way to go.

Rob

A

Skill Work on Hollow Body, positioning on bar then bar taps and Toes To Bar drills.

B

12 Min AMRAP

Option 1 (If you have over bodyweight clean for guys or 3/4 BW for girls)

1 Squat clean 110/80kg

2 Muscle Ups

3 Deadlifts 110/80kg

4 TTB

Option 2

5 Cleans 60/40kg

6 CTB Pull Ups

7 Deadlifts 60/40kg

8 TTB

Barbell

1-1-1-1-1

Clean

Extra Credit

3 rounds NFT

20 second freestanding handstand hold into a ME handstand walk for distance. Start Handstand hold on wall with face toward the wall if you cannot hold a freestanding handstand.