Tuesday 140729 Coach Mike R.’s Week

Clean
6 rounds:
1 Clean DL to knee
1 Clean DL to Hi hang
2 Cleans
Return to ground after each movement.

 
Syndi
20 Min AMRAP
Each round is: 3 Rounds of Syndi + 400M Run
5 Supine ring rows/barbell rows pull ups
10 Ring dips
15 goblet squats 53/35
Run 400 M

30 barbell rollouts

WOD Preview Week 31: Coach Mike R.’s Week

 

 

Monday

Press
65% x 5
75% x 5
85% x >5

Triplet, Triplet, Triplet, Row - 2 Rounds (16 Min)

A round consists of the triplet 3 times and row 1 time:

Triplet consists of 4  30 second intervals of: Handstand hold, Push Press 115(hvy)/95/65, Front Squat 115(hvy)/95/65, Rest

Row consists of:  90 seconds (3 x 30 Sec intervals) to complete 25 Pulls on the rower for a target of 25 calories, 30 Seconds Rest

Rest: During the 30 second rest period Complete 5 T2B for every time the barbell was dropped during your triplet, and 5 T2B for every Cal under 25 pulled on the rower.

Don’t drop the bar.  Pull hard, not fast. If you can’t complete all your T2B, be ready for the next interval when your 30 seconds of rest is over.

 

Tuesday
Clean
6 rounds:
1 Clean DL to knee
1 Clean DL to Hi hang
2 Cleans
Return to ground after each movement.
Syndi
20 Min AMRAP
Each round is: 3 Rounds of Syndi + 400M Run
5 Supine ring rows/barbell rows pull ups
10 Ring dips
15 goblet squats 53/35
Run 400 M

30 barbell rollouts

Wednesday
Dead
65% x 5
75% x 5
85% x >5

5 x 5 Goodmornings
EMOM 12
Resurrected
2 x 115/75 cleans every min. (constant)
1 Thruster the first min, 2 the second, 3 the third…
When you can not complete the thrusters = the min, complete constant 2 cleans and 2 thrusters until 12 Min reached.

Thursday
Snatch
15 min for 3rep max Snatch
85% of 3RM for Emom 2 for 10 min

Despiser 1 Bell Snatch edition
21 Burpees
5 Getups/side @ 55(hv)/35/25
10 KB snatch Rt @ 55(hv)/35/25
11 KB snatch Lt @ 55(hv)/35/25

 

Friday
Squat supersets
50% x 8, 10 Supine ring rows
60% x 6, 10 Supine ring rows
65% x 5, 10 Supine ring rows
75% x 5, 10 Supine ring rows
85% x >5, 10 Supine ring rows
Split Second: 13 Min EMOM Clean & Jerk
3 C&J @ 135 + 30 DUs in 45 sec
At 45 seconds the athlete must make a decision:
*30 DUs Completed – Rest 15 sec and start at the top of the minute
*25-29 DUs – 5 burpees and get ready for the next min
*<= 24 DUs – 15 Burpees which takes you in to the next minute. Rest until the start of the next round.
Score is the number of burpees. Fewer is better.

 

Saturday

Off Axis 250 (get a whiteboard)
3 partner teams
Must complete 250 of each of the following movements:
Jumping split squats (not pairs)
Box dips
Plank knee ins (2 touches on a side = 1)
Movements can be completed in any order
When a team member ceases to continue in their movement, the athlete yells “break” and the team stops, one team member runs 2 20 yard suicides (10-20-10-20), while the rest of the team holds their squat and someone records their cumulative totals.
Upon suicide completion, everyone starts working TOGETHER on their goal until the next “break”

 

Monday 140728 Coach Mike R.’s Week

Press
65% x 5
75% x 5
85% x >5

Triplet, Triplet, Triplet, Row - 2 Rounds (16 Min)

A round consists of the triplet 3 times and row 1 time:

Triplet consists of 4  30 second intervals of: Handstand hold, Push Press 115(hvy)/95/65, Front Squat 115(hvy)/95/65, Rest

Row consists of:  90 seconds (3 x 30 Sec intervals) to complete 25 Pulls on the rower for a target of 25 calories, 30 Seconds Rest

Rest: During the 30 second rest period Complete 5 T2B for every time the barbell was dropped during your triplet, and 5 T2B for every Cal under 25 pulled on the rower.

Don’t drop the bar.  Pull hard, not fast. If you can’t complete all your T2B, be ready for the next interval when your 30 seconds of rest is over.

 

Saturday 140726, Coach Jason’s Week

Team:

Das Chipper:
As a team (shared reps), complete 2 rounds of:

400m run
80 KB swings
60 Mountain climbers
40 Pull ups
20 Abmat sit ups

Friday 140725, Coach Jason’s Week

Skills

handstands, HSPU, Handstand Walks

METCON:
“Randy”
75 power snatches at 75#

Thursday 140724, Coach Jason’s Week

Skills

KB Snatch, one hand swing

METCON:
Tabata Mashup:
HR push ups
Slamballs
KB Snatch (alt) 24/16kg

Wednesday 140723, Coach Jason’s Week

Skills

Rope climbs:
Scissor, no legs, seated

METCON:
800m run – 2 rope climbs
600m run – 3 rope climbs
400m run – 4 rope climbs
200m run – 5 rope climbs

Tuesday 140722, Coach Jason’s Week

Skills

Double unders
Triple unders

METCON:
30 push press 115/75
15 box jump burpees 24/20
30 hang power cleans 115/75
15 box jump burpees 24/20
30 push press 115/75

Monday 140721, Coach Jason’s Week

Skills
Odd object pick ups:
Keg, Heavy sandbag, stone (heavy slam ball)

METCON:
10 rds “Cindy”
EMOM DL 225/185 3 reps
20 min cut-off

WOD Preview Week 30: Coach Jason’s Week

July 21:
Odd object pick ups:
Keg, Heavy sandbag, stone (heavy slam ball)

METCON:
10 rds “Cindy”
EMOM DL 225/185 3 reps
20 min cut-off

July 22:
Double under skills
Triple unders?

METCON:
30 push press 115/75
15 box jump burpees 24/20
30 hang power cleans 115/75
15 box jump burpees 24/20
30 push press 115/75

July 23:
Rope climb skills:
Scissor, no legs, seated

METCON:
800m run – 2 rope climbs
600m run – 3 rope climbs
400m run – 4 rope climbs
200m run – 5 rope climbs

July 24:

Kettelbell snatch

METCON:
Tabata:
HR push ups
Slamballs
KB Snatch (alt) 24/16kg

July 25:
Handstand, HSPU and Handstand walk

METCON:
“Randy”
75 power snatches at 75#
July 26:
Team:
Das Chipper:
As a team (shared reps), complete 2 rounds of:

400m run
80 KB swings
60 Mountain climbers
40 Pull ups
20 Abmat sit ups