Monthly Archives: October 2012

Wednesday, October 31

Everyone say Happy Birthday to Mrs. Parsons!  She is 37 today!

Warm-up
Mobility
Run 200m
2 length Lunges
2 lengths Prisoner Hops
2 lengths Broad Jumps
2 lengths Bear crawl F/B
x2
20 Squats
20 Box Jumps
10 Squat + Box Jump
10 band OHS
10 KBS
WOD
BB Gymnastics
15 minutes to establish a 1RM Hang Snatch (just above the knee).

Conditioning
5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes between rounds.

Monday, October 29

Warm-up
Mobility
Bike 50 cal
PVC progression
x3
1 Length russian lunge
1 Length prisoner hop
1 Length duck walk
1 Length crab walk
x2
20 Squats
10 Jumping lunges
10 Goblet squats
WOD
Strength
Front Squat
2X5 @ 80%, 2X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% – rest 2:00

Conditioning
“Tommy Mac”
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

Thursday, October 25

Warm-up
Mobility
200 Jump rope
PVC progression
x5
2 Length bear crawl
10 Push-ups
WOD
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Wednesday, October 24

Warm-up
Mobility
Run 400m
PVC progression
21-15-9 of
Squats
Hip extensions
Lunges
Mountain climbers
WOD
Strength
15 minutes to establish a 1RM Overhead Squat.

Met-con
“DT”
5 rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#

Tuesday, October 23

Warm-up
Mobility
Row 500m
PVC progression
2 Length bear crawl
Row 250m
10 Band good mornings
:30 Handstand hold
15 Band OHS
WOD
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. DEMO VIDEO
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.

Skill
10 minutes free-standing Handstand practice.

Conditioning
50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg

Monday, October 22

Warm-up
Mobility
Row 500m
PVC progression
x2
1 Length bear crawl
1 Length crab walk
x2
20 Squats
10 Push-ups
x5 w/ bar
5 Deadlift
5 Hang power clean
5 Front squat
5 Push press
5 Back squat
5 Rack jerk
WOD
BB Gymnastics
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean and Jerk.

Strength
Front Squat
2X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

Conditioning
7 minute AMRAP of:
7 Bar Muscle-Ups
30 Double-Unders

Wednesday, October 17

Warm-up
Mobility
Run 400m
PVC progression
x3
5 Pull-ups
10 Push-ups
15 Squats
WOD
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Tuesday, October 16

Warm-up
Mobility
Row 1000m
PVC progression
100 Double unders
50 T2B
50 Snatch w/ bar or PVC
WOD
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.
Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.

Skill
12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.
Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

Conditioning
For time.
30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B