Sunday Motivation

Saturday Week #1 Loading

Warm up  

Skill

Movement standards

WOD

2 minute AMRAP

Weighted pull ups w/25 m/50

Rest 3 minutes

2 minute AMRAP

Weighted dips w/25 m/50

Rest 3 minutes

2 minute AMRAP
Weighted pistols w/25 m/50

Friday Week #1 Loading

Warm up

2 minute jump rope complex (25 singles/ 5 double unders)

OHS

Dips

Pull ups

GHD sit ups

GHD back ext

Skill

Bench press

WOD

5x

400m MB run w/14 m/20
Bench press w/body weight m/1.5 body weight max reps

Thursday Week #1 Loading

Warm up  

800m run

3x 15

V-ups

Hollow rocks

Flutter kicks

Skill

Single arm shoulder to OH

WOD

5x

5 single arm shoulder to OH (each arm)

40m single arm DB farmers walk
10 push ups and over the DB

Day#45 Week #1 Loading

Partner warm up  

Plank - push ups

Plank - lateral jumps

Partner sit ups

Partner-squat (yes squat your partner)

Partner carry

Skill

Movement standards

Partner WOD

10 minute AMRAP

100m partner carry (each)
12 MB partner sit ups (together) w/14 m/20

Day#44 Week #1 Loading

Warm up  & Skill

Snatch & clean and jerk technique

WOD

2 minute AMRAP

Snatch w/115 m/165

Rest 3 minutes

2 minute AMRAP

Clean and jerk w/145 m/195

Rest 3 minutes

2 minute AMRAP
Deadlift w/195 m/285

Day#43 Week #1 Loading

Warm up  & Skill

Movement standards

WOD

Murph

20# Vest

Run one mile

100 pull ups

200 push ups

300 squats

Run one mile

*Partition any way/ 45 minute time cap*

Day#42 Motivation

Day#41 Week#9 TEST

MB Warm up  

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Movement standard

WOD

Strict press
5 x 1

Day#40 Week#9 TEST

Warm up & Skill

Clean technique

WOD

Alexander

5 rounds for time of:

31 Back Squats, 135#
12 Power Cleans, 185#

Day#39 Week#9 TEST

Warm up  

800m run

Close grip OHS

Good morning

KBS

Dips

Broad jumps

Skill

Movement standards

WOD

Fran

21-15-9

Thrusters w/65 m/95
Pull ups

Day#38 Week#9 TEST

Partner Warm up  

Ping pong 5x

30 double unders

20 Russian KBS

10 OHS

Skill

TTB technique and stone G2S

WOD

(G) Test #7

1 minute Max TTB

Rest 3 minutes

(W) Test #8

1 minute max effort stone GTS W/#95 M/#145

Rest 3 minutes

(M) Test #1
600m run max effort

Day#37 Week#9 TEST

Warm up  

3 minutes of jump rope complex (5 singles/ 5 double unders/ 10 singles/ 10 double unders/ 15 singles/ 15 doubles)

Good mornings

OHS

Strict pull ups

Strict ring dips

Strict TTB

Skill

Snatch and OHS

WOD

Nancy

5 rounds for time:

400m run
15 OHS w/65 m/95

Congrats!!!!

Congrats George & Natalyia! 5th place out of 13 Teams in New Windsor this weekend

Day#36 Week#9 TEST

Warm up 

800m run

TTR

Good mornings

OHS

Push up complex

Hollow jumps (jumping on stack maintaining hollow body position)

Skill

Muscle ups

WOD
30 muscle ups for time

April Highlights 2015

Day #35 Motivation

Day #34 Week #8 Volume

Warm up  

800m run

Skill

Movement standards

WOD

Crain

2 Rounds for time of:

34 Push-ups

50-Yard Sprint

34 Deadlifts w/95 m/135

50-Yard Sprint

34 Box Jumps w/20 m/24

50-Yard Sprint

34 Clean and Jerks w/65 m/95

50-Yard Sprint

34 Burpees

50-Yard Sprint

34 Wall-Ball Shots w/14 m/20

50-Yard Sprint

34 Pull-ups
50-Yard Sprint

Day #33 Week #8 Volume

Warm up  & Skill

Reviewing and building up to working weight of each type of squat

WOD

12 minute AMRAP

15 OHS (W45/ M75)

15 Front squat (W75/ M105)
15 Back squat (W105/ M135)

Day #32 Week #8 Volume

Warm up  

800m run

15 OHS

15 pull ups

15 dips

15 GHD sit ups

15 GHD back ext

15 lateral jumps over monorail

Skill

Movement standards

WOD

For time:

21-15-9

Row for calories
Jump lunges

Day #31 Week #8 Volume

MB Warm up  

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Movement standards

Partner WOD

25 minute ping pong

200m run (each)

2 rope climbs (each)
15 wall ball shots (each)

Day #30 Week #8 Volume

Warm up  

2 minute jump rope complex (10 singles/ 10R/ 10 L/ 10 double unders)

P-bar complex

Strict pull ups

Plate pinch carry

Plate push

Strict TTB

Skill

Stone G2S

WOD

For time:

Stone G2S 12-9-6-3 w/95 m/145
HSPU 3-6-9-12

Day #29 Week #8 Volume

Warm up  & Skill

2 minute row

Push

Pry

Rock

Roll

Full stroke

2 minute row

WOD

For time:

1K row
800m run