31 JUL 13 Amanda

OHS   8x2 * @  85% 1RM  (compare to 1JUL; go heavier)
Athlete will warm up to appx 85% 1RM, then perform 8 sets of 2 reps with 90-120 secs rest in between

*should be heavier than workout weight

WOD:
AMANDA

9-7-5

Muscle Ups
Full Squat Snatches

30 Jul 13 3 rounds of pain

PUSH PRESS  7x2    @  85-90%  1RM 
Athlete will warm up to appx 85-90% 1RM, then perform 7 sets of 2 reps with 90 secs rest in between

WOD:
3RFT
40 doubles
30 KB swings (24/16k)
20 pushups
10 pullups

29 Jul 13 Holy Squats and more...

PRESS   5x3  @  85%  1RM 
Athlete will warm up to appx 85% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between

WOD:
5RFT 
5 Snatch grip push press+OHS (135/95)     -perform the SGPP, then an OHSQ one at a time
5 Power clean+FSQ

27 JUL 13 The Wolverine

THE WOLVERINE (barbell complex)
1 deadlift
2 hang squat clean
1 jerk

26 Jul 13 Jerks and Nicole

JERK   8x1  @  80-90%  1RM
Athlete will warm up to appx 80-90% 1RM, then perform 8 sets of 1 rep with 60 secs rest in between

WOD:
NICOLE

20 Min as many reps as possible

Run 400m
Max pullups

25 Jul 13 Low Bar Back Squats and a 10 min AMRAP

LOW BAR BACKSQUAT    5x5*  @   75%  1RM
Athlete will warm up to appx 75% 1RM, then perform 5 sets of 5 reps with 120-150 secs rest in between.
*at the end of the last set, athlete will reduce weight by 30-50% and immediately begin a new set until failure

*same thing. make sure they are using more weight for the strength than they are going to use in the wod

WOD:
10min AMRAP
5 BSQT  (225/145)
5 Power clean (225/145)
5 strict toes to bar

24 Jul 13 Power Snatches

PWR SNATCH   8x2  @  80% 1RM  Power snatch
Athlete will warm up to appx 80% 1RM, then perform 8 sets of 2 reps with 90-120 secs rest in between.

*same deal as monday. make sure they are using more weight for the strength than they are going to use in the wod

WOD:
5RFT
10 ring pushups
7 FSQ (135/95)
5 snatch (135/95)

 

23 Jul 13 Bench, row, row, row, row and the KB WOD

BENCH    5x5  @   75%  1RM
Athlete will warm up to appx 75% 1RM, then perform 5 sets of 5 reps with 120-150 secs rest in between.

WOD:
2000m row; 2min rest
1000m row; 1min rest
500m row; 30sec rest
250m row

KB WOD

BENCH    5x5  @   75%  1RM
Athlete will warm up to appx 75% 1RM, then perform 5 sets of 5 reps with 120-150 secs rest in between.
KB Tabata WTH

8 Rounds 20 sec on 10 sec rest

KB Snatch 16/8
Situps
KB C&J 16/8
Squats

Switch hands each round, score is TOTAL number of reps...




 

22 JUL 13 Front Squats and Fran

FRONT SQUAT   5x3   @   80% 1RM  
Athlete will warm up to appx 80% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.


WOD:
FRAN

21-15-9 
Thrusters 
Pullups

10 Min time cap....

20 JUL 13 10 min AMRAP benchin and squattin

PUSH PRESS  7x2    @  80%  1RM  (compare to 5JUL; go heavier)
Athlete will warm up to appx 80% 1RM, then perform 7 sets of 2 reps with 90-120 secs rest in between

WOD:
10min AMRAP
3 bench (185/135)
3 BSQT (185/135)

19 Jul 13 30 muscle ups for time and sled derby

HIGH BAR BACK SQUAT     5x3   @   75% 1RM (compare to 4JUL; go heavier)
Athlete will warm up to appx 75% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.

WOD1:
30 muscle ups....

or 60 Pullups and 60 bar dips

15 min time cap

WOD2:

Sled Derby

8x25s/8x15s guys/gals

drag sled 50ft  drop a plate until sled empty call time

18 JUL 13 Deathlifts and an AMRAP and a KB WOD

18JUL
DEATHLIFT    5x3   @   75% 1RM  (compare to 6JUL; go heavier)
Athlete will warm up to appx 75% 1RM, then perform 5 sets of 3 reps with 120 secs rest in between.

WOD:
12min AMRAP
10 burpees
15 T2B
50 doubles

KB WOD

Same strength

12 min AMRAP
3 KB Cleans (24/16)
3 KB Snatches
3 KB Push presses
3 T2B

Change hand each round

17 JUL 13 HEAVY Thrusters and HEAVY Sled Drag

17JUL
PRESS   5x3  @  75%  1RM  (compare to 8JUL; go heavier)
Athlete will warm up to apprx 75% 1RM, then perform 5 sets of 3 reps with 120 secs rest in between

WOD:
9-6-3
Thrusters (135/95)
C2B pullups
200m sled drag in between (135/95)

16 JULY OHS and an AMRAP and a Kettlebell WOD

16JUL
OHS   8x2 * @  80% 1RM  (compare to 1JUL; go heavier)
Athlete will warm up to appx 75% 1RM, then perform 8 sets of 2 reps with 90-120 secs rest in between
*at the end of the last set, athlete will reduce weight by 30-50% and immediately begin a new set until failure

WOD:
15min AMRAP
5 DL (275/185)
10 box jump (30/24)
25 AMSU

KB WOD
Strength as per Group then

6 rounds
12x KB snatch (72#/36#) 
25x Double unders 

Row 250m 

15 JUL 13 Cleans and more cleans

5JUL
CLEAN PAUSED FIRST PULL + SHRUG  8x1  @  100% clean max
Athlete will warm up to apprx 100% of clean 1RM, then perform 8 sets of 1 rep with 90 secs rest in between.
The movement is a clean DL to a below the knee hang, pause for a second, return to floor, then complete an explosive clean DL with hip extension and shrug at the top.

WOD:
4RFT
5 HSPU
5 Power clean (185/135)
Row 10 calories
-----------------------------------------------------------

13 JUL 13 Partner WOD

LOW BAR BACKSQUAT    5x5*  @   65%  1RM
Athlete will warm up to appx 65% 1RM, then perform 5 sets of 5 reps with 120-150 secs rest in between.
*at the end of the last set, athlete will reduce weight by 30-50% and immediately begin a new set until failure

PARTNER WOD:
2000m row
100 burpees
80 doubles
60 knees to elbows
40 KB swing (24kg/16kg)
20 box jumps
10 over head lunge w/bar

12 JUL 13 Sumo Deadlift and a 10min AMRAP

12JUL
SUMO DL     6x2   @   75% 1RM
Athlete will warm up to appx 75% 1RM, then perform 6 sets of 2 reps with 120 secs rest in between.

WOD:
10min AMRAP
1 rope climb
5 push press (115/75)
10 OHS (115/75)

11 JUL 13 Barbara

JERK   8x1  @  80%  1RM
Athlete will warm up to appx 80% 1RM, then perform 8 sets of 1 rep with 60 secs rest in between


Barbara

20 Pullups
30 Pushups
40 Situps
50 Squats


3 min rest between each of 5 rounds

10 JUL 13 Front Squats and pain

FRONT SQUAT   5x3   @   70% 1RM
Athlete will warm up to appx 70% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.

WOD:
3 RFT
250m row
10kb snatch each arm (20k/12k)
6 thrusters (95/65)
2 min rest

^^this is another pain threshold WOD so every round should be a max effort affair

9 JUL 13 Kettlebell WOD

Wod 1:

4x max push-ups (leave a couple reps in the tank each set
4x max v-ups (same)

WOD2:

AMRAP in 7min, rest 2 minutes, AMRAP 7 min:

6 burpees
6 single arm swings each arm (16/12)
6 alternating lunges with Kettlebell in goblet position
3 push presses each arm

Wod 3:

Chin-up ladder

9 JUL 13 Snatch AMRAP

SNATCH PAUSED FIRST PULL + SHRUG  10x1  @  100% snatch max
Athlete will warm up to appx 100% of snatch 1RM, then perform 10 sets of 1 rep with 60-90 secs rest in between.
The movement is a snatch DL to a below the knee hang, pause for a second, return to floor, then complete an explosive snatch DL with hip extension and shrug at the top.

WOD:
15min AMRAP
3 snatches (155/105)
5 strict (weighted pullups (15/5))
7 hang power cleans (155/105)

8 July 13 Sprints

Shoulder PRESS 5x3 @ 75% 1 RM after 5th set immediately drop 50% of weight and rep to failure.

50m sprint EMOM
for 15 minutes