Monday, October 27, 2014
Week of 10/27
Test
*Back Squat
Test
*Kipping Work
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Test
*Power Clean
Test
*Kipping Work
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Test
*Test WOD
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Monday, October 20, 2014
Week of 10/20
10/20
*Strict Banded PU
5 Sets to Failure.
90-120sec rest between sets.
*Push Press
Work up to a Heavy Single
*Back Squat
6x2 80%+5lbs
w/2 sec Pause in Bottom.
*Sled Pulls
4 Sprints
50-75 Meters
Increasing in Weight.
Head to Head Races.
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10/23
*Kipping practice
(10 min)
*Clean Deadlift + Power Clean
8x1 80%+10lbs
*Back Squats
10x2 To Box
*Barbell Hip-Ups
4x10
*Station Rotation
3 Rounds
1 Min Stations.
2 Min rest between rounds.
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10/25
*Total of 20 Kipping Pull-Ups (Skill and Strength, NFT)
*Clean Deadlift + Power Clean
6x2 80% +10lbs
*Russian KBS 4x10
*Run 400m
Rest 60 Seconds
Run 800m
Rest 90 Seconds
Run 800m
Rest 90 Seconds
Run 400m
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Monday, October 13, 2014
Week of 10/13
10/13
*Strict Banded PU
5 Sets to Failure.
90-120sec rest between sets.
*Push Press
6x4 80%
*Back Squat
Work up to a heavy Single.
-5% x1
-10% x1
*12 Min AMRAP
3,6,9,12......
*Push Ups
*Heavy SlamBalls
*Burpees
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10/16
*Kipping practice
(10 min)
*Clean Deadlift + Power Clean
6x2 80% +5lbs
*Back Squats
6x2 80% w/2 sec Pause in Bottom.
*Front Squats
4x4 65%
*Half Annie
25-20-15-10-5
*Double-Unders/SU x2
*Sit-Ups
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10/18
*Strict Banded PU
5 Sets to Failure.
90-120sec rest between sets.
*Total of 20 Kipping Pull-Ups (Skill and Strength, NFT)
*Clean Deadlift + Power Clean
6x2 80% +10lbs
*For Time:
Sprint 100m
Heavy DB Hang Cleans – 20 reps Sprint 100m Heavy DB Hang Cleans – 15 reps Sprint 100m Heavy DB Hang Cleans – 10 reps Sprint 100m Heavy DB Hang Cleans – 5 reps |
Monday, October 6, 2014
Sunday, October 5, 2014
Week of 10/6
10/6
Day 13
*Strict Banded PU 5x5
(Slow, Controlled Negative, Normal)
(Negative Holds on last Rep)
*Push Press
6x3 80%
*Back Squat
95% x1
60% x8
1x8 +5lbs
1x8 +10lbs
1x8 +15lbs
*3 Rounds
Row 500m
15 Thrusters #55/75
10 Slamballs
5 Burpees
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10/9
Day 14
*Kipping practice
(10 min)
*Power Clean
Work up to a heavy single.
-5% x1
-10% x1
*EMOM 10 Min.
Even- 5 FS 70%
Odd- 20 DU, 40 SU.
Rest 1 Min.
*EMOM 10 Min.
Even- 7 BJ Overs
Odd- 10 WallBalls
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10/11
Day 15
*Strict Banded PU 5x5
(Slow, Controlled Negative, Wide)
(Negative Holds on last Rep)
*Total of 20 Kipping Pull-Ups (Skill and Strength, NFT)
*Clean Deadlift + Power Clean
6x2 80%
*Back Squat
97.5% x1
65% x6
1x6 +5lbs
1x6 +10lbs
1x6 +15%
*Battle Ropes.
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