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01 Feb 2014

Programming for Feb. 3-8, 2014

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*** As part of our Open Prep, we will be doing a lot of work with partners to judge and correct our movements so they are perfected and standards are ALWAYS met.

 

Monday, Feb. 3

 

BOX

 

A. Every two minutes, for 10 minutes (5 sets):

Front Squat x 1 rep @ 95+%

 

B. For time:

Row 500 Meters

20 Front-Racked Walking Lunges (RxC: 135/95)

40 Chest-to-Bar Pull-Ups

20 Front-Racked Walking Lunges


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*** As part of our Open Prep, we will be doing a lot of work with partners to judge and correct our movements so they are perfected and standards are ALWAYS met.

 

Monday, Jan. 27

 

BOX

 

A. Every two minutes, for 10 minutes (5 sets):

Front Squat x 1 rep @ 90-95%

 

B. Three sets for times of:

10 Squat Cleans (135/95, 125/85, 115/75, 95/65)

15 Chest-to-Bar Pull-Ups

Rest 2 minutes


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Monday, Jan. 20

 

BOX

 

A. Every two minutes, for 12 minutes (6 sets):

Front Squat x 1 rep @ 85-95%

 

B. Four sets for times of:

20 Double-Unders

15 Wall Ball Shots (20/14 lb to 12”/10”)

10 Chest-to-Bar Pull-Ups

Rest 60 seconds


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12 Jan 2014

Programming for Jan. 13-18, 2013

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*Partner WOD on Thursday! Pair up!!

 

Monday, Jan. 13

 

BOX

 

A. Every minute, on the minute, for 8 minutes:

Front Squat x 2 reps @ 80-85%

 

B. Every minute, on the minute, for 12 minutes:

Odd Minutes – 15 Wall Ball Shots (20/14 lb)

Even Minutes – 10 Chest-to-Bar Pull-Ups

 

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05 Jan 2014

Programming for Jan. 6-11, 2013

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*This week we begin with the new Open Prep cycle! Get ready to get your Game ON*

 

Monday, Jan. 6

 

BOX

 

A. E.M.OM. for 8 minutes:

Front Squat x 2 reps @ 75-80%

 

B. 3 Rounds for time:

10 Power Cleans (60%of1RMClean)

15 Chest to Bar Pull-Ups

Time Cap: 12 min.


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Monday, Dec. 30

 

BOX

 

For Max Reps:

3 Minutes of Box Jumps (24″/20-18″)

1 Minute of Rest

3 Minutes of Kettlebell Swings (24/16 kg)

1 Minute of Rest

3 Minutes of Thrusters (115/85 lbs.)

 

Cash-out: V-HOLDs 45s hold/30s rest 5 rounds


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22 Dec 2013

Programming for Dec. 23-29, 2013

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Monday, Dec. 23

BOX

A. Every minute, on the minute, for 20 minutes:

Odd Minutes – Stationary Dips (7/5)

Even Minutes – 15 Unbroken Kettlebell Swings (as heavy as you can keep unbroken)

*Scale accordingly!

B. Weighted Planks

3 x 1 min. hold, rest 1 min.


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Monday, Dec. 16

 

BOX

 

A. E.M.O.M. for 5 min. perform 1 Back Squat at 90% (in full classes be prepared for two people to work one right after the other on the same min. at 30s, and to have two heats).

 

B. Three Rounds for times of:

10 Pull-Ups

20 Wall Ball Shots (30/20 lbs)

30 Double-Unders

Rest 2 minutes


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07 Dec 2013

Programming for Dec. 9-14, 2013

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Monday, Dec. 9 – BOX CLOSED – Outdoor Optional:

A. Easy 1-Mile Warm-Up Run

B. Two sets of:

Run 1200 Meters @ 90-95%

Rest 5 minutes

 

Tuesday, Dec. 10

BOX

 

A. Back Squat

Set 1 – 5 reps @ 70-75%, Set 2 – 3 reps @ 80-85%, Set 3 – 1 rep @ 90-95%, Sets 4 – 2 reps @ 90%

 

B. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

30 Push-Ups

400 Meter Run


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30 Nov 2013

Programming for Dec. 2-7, 2013

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Monday, Dec. 2

Box closed – National Holiday – Do Outdoor WOD below

(Stay tuned to Facebook + Twitter just in case)

 

Outdoor Endurance option:

A. Easy 1-Mile Warm-Up Run

B. Three sets of:

Run 800 Meters @ 90-95%

Rest 4 minutes

 

 

Tuesday, Dec. 3

BOX

 

A. Back Squat

5 reps @ 70-75%, 3 reps @ 80-85%, 1 rep @ 90-95%, 2 reps @ 90%

 

B. Three rounds for time of:

20 Shoulder to Overhead (95/65)

Row 500 Meters (or run 400m)


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