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

Thursday, 140717: Coach BJ’s Week

Power
Clean and Jerk: 5 x 2
Conditioning:
3 Rounds For time:
20 Back squats 155/115
(from the floor)
10 HSPU/ HRPU

Wednesday, 140716: Coach BJ’s Week

Press
5 @ 75%
3 @ 85%
>1@ 95%

7 Min Amrap
3 Hang Power clean s 135/95
6 front squats
9 Lateral Bar jumps

Tuesday 140715, Coach BJ’s Week

Back Squat
5 @ 75%
3 @ 85%
>1@ 95%

Conditioning:
9 minute Amrap:
10 WBS 20/14
10 Burpees
20 WBS 20/14
20 Burpees
Increase by ten until time cap

Monday 140714, Coach BJ’s Week

Power:
Snatch: 5 x 2

Conditioning:
800 Meter Run
50 Alternating KB Snatch 24/16
800 Meter Run

WOD Preview Week 29: Coach BJ’s Week

Monday:
Snatch: 5 x 2

Conditioning:
800 Meter Run
50 Alternating KB Snatch 24/16
800 Meter Run

Tuesday:
Back Squat
5 @ 75%
3 @ 85%
>1@ 95%

Conditioning:
9 minute Amrap:
10 WBS 20/14
10 Burpees
20 WBS 20/14
20 Burpees
Increase by ten until time cap

Wednesday:
Press
5 @ 75%
3 @ 85%
>1@ 95%

7 Min Amrap
3 Hang Power clean s 135/95
6 front squats
9 Lateral Bar jumps

Thursday:
Clean and Jerk: 5 x 2
Conditioning:
3 Rounds For time:
20 Back squats 155/115
(from the floor)
10 HSPU/ HRPU

Friday:
Dead Lift
5 @ 75%
3 @ 85%
>1@ 95%

Conditioning:
9-6-3
Thusters 135/95
Muscle ups/ C-2-b

Friday 140711

Friend of Rubicon, Dave Newkirk making it happen, heavy!

STRENGTH & POWER

  • BARBELL COMPLEX, 5 Rounds
  • (1 CLEAN + 1 HI-HANG CLEAN + 1 FRONT SQUAT + 1 JERK)2
    • (JERKS CAN BE DROPPED)

CONDITIONING: 12 MIN CAP

  • FOR TIME:
  • 30 SQUAT CLEAN THRUSTERS 155/115

Thursday 140710

Strength

  • Strict Press
    • 3 @ 70%
    • 3 @ 80%
    • >3 @ 90%
  • then…
  • 3 rounds
    • Hand Stand Holds ME or Max Rep Hand Stand Push Ups

Conditioning: 15 MIN CAP

250 DOUBLE UNDERS FOR TIME:
(EMOM 5 BURPEES STARTING @ 0:00)

Wednesday 140709

Strength

  • Squat
    • 3 @ 70%
    • 3 @ 80%
    • >3 @ 90%
  • then…
  • Glute Bridges, 5rm

Conditioning

    • 1 MIN AMRAP:
      • • STRICT PULLUPS
    • 3MIN AMRAP OF
      • • 3 BOX JUMPS 30/24
      • • 6 RING DIPS
      • • 9 TOES-2-BAR
    • 1MIN AMRAP:
      • • STRICT PULLUPS
    • 3MIN AMRAP OF
      • • 3 BOX JUMPS 30/24
      • • 6 RING DIPS
      • • 9 TOES-2-BAR
    • 1MIN AMRAP:
      • • STRICT PULLUPS