31 July 2017

Tuesday, 8.1.17:

Skill/Strength
Front Squat 80% x 4 x 4
Rest 2min b/w sets

WOD
For max reps/cals
2 min max Wall Ball #20/14
2 min Rest
2 min max Pull Up
2 min Rest
2 min max cal Row
2 min Rest
2 min max Toes 2 Bar

30 July 2017

Monday, 7.31.17:

****COACH NICK GOING AWAY WOD****

Skill/Strength
Kettlebell
5 Rounds
KB Swing 1-arm 5ea
KB Clean Pull 5ea
KB Snatch 5ea

WOD
Nick M
5 RFT
15 Wall Ball #20/14
12 Hand Release Burpees
9 Power Snatch #115/75

Saturday, 7.29.17: Redrum Barbell Club Saturday

Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65%x3 70%x3x2 75%x2x3 80%x1x2 85% x 1x 2

Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65% x3+1 70% x 3+1 x 2 75% x 2+1 x 3 80% x 1+1 x 2 85% x 1+1 x 2
Back Squat 80%x6x5
Good Morning 3x5

27 July 2017

Friday, 7.28.17:

Skill/Strength
Muscle Up
4 Rounds
9 Elevated Ring Row
15s Bent Twisting Lat Stretch
36s Bent Hollow Hold
5 Cat-Cow
12s False Grip Hold

WOD
Partner WOD
8 RFT
8 Strict Press (from ground) #135/95
12 Pull Up
16 Squat
20 Toes 2 Bar
400m Run (together)

26 July 2017

Thursday, 7.27.17:

Skill/Strength
OHS 1RM
Rest 2min b/w sets

WOD
AMRAP 10
5 Power Snatch #95/65
10 Slam Ball #20/15
100m Run

25 July 2017

Wednesday, 7.26.17:

Skill/Strength
Pistol
Rolling Squat 15 x 4
Wall Ankle Mobility 10 x 4 (5ea)
Kneeling Side Lift 3 x 4
Cossack Squats 16 x 4 (8ea)

WOD
3 RFQ
12 Seated Russian Twist #10
10 Standing Hip Circle
24s Forearm Plank
10 Swivel Hip
4ea Pistol
3 Kneeling Side Lift
Boost Post

24 July 2017

Tuesday, 7.25.17:

Skill/Strength Reps x Sets
Back Squat 80% x 5 x 4
Rest 2min b/w sets

WOD
AMRAP 9
6 Thruster #115/75
9 Pull Up
12 KBS

23 July 2017

Monday, 7.24.17:

Skill/Strength
Kettlebell
4 Rounds
KB Swing 1-arm 10ea
KB Clean Pull 10ea
KB Clean & Press 10ea

WOD
22-16-10
KB Snatch #53/35
Box Jump Over 24/20

07 July 2017

Saturday, 7.8.17: Red Rum Barbell Club Saturday

Snatch 
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch Balance 60%x3x4

Clean & Jerk 
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean Grip Deadlift (to knee) 60% (of cln) x 3 x 3
Power Clean 75%x3x5
Power Jerk (% of split jerk) 65%x3x5
Back Squat 80%x5x5
Push Press 75%x5x5

06 July 2017

Friday, 7.7.17:

Skill/Strength 
Muscle Up 
3 Rounds
6 Elevated Ring Row
15s Bent Twisting Lat Stretch
24s Bent Hollow Hold
5 Cat-Cow
6s False Grip Hold

WOD 
5 RFT
15 Wall Ball
15 Pull Up


05 July 2017

04 July 2017

Wednesday, 7.5.17:

Skill/Strength 
Pistol 
Rolling Squat 15 x 4
Wall Ankle Mobility 10 x 4 (5ea)
Kneeling Side Lift 3 x 4
Cossack Squats 16 x 4 (8ea)

WOD
3 RFQ
400m run
30 Push Ups
20 Sit Ups
10 Pistols
Boost Post

03 July 2017

Tuesday, 7.4.17: HAPPY FOURTH OF JULY!!!

Hero Hour 
60min AMRAP w/partner
Randy
75 Power Snatch 75/55#

Wittman
7 Rnds
15 KBS 53/35#
15 P Clean 95/65#
15 Box Jump 24/30"

Jerry
1 Mile Run (8x200m)
2K Row
1 Mile Run

DT
5 Rnds
12 Deadlift 155/105#
9 Hang P Clean
6 Shoulder 2 OH

Jason
100-75-50-25 Air Squat
5-10-15-20 Muscle Up (2x pull up)

02 July 2017

Monday, 7.3.17:

Skill/Strength 
Kettlebell 
5 Rounds
KB Swing 1-arm 5ea
KB Clean Pull 5ea
KB Clean 5ea
KB Windmill 5ea

WOD 
3 RFQ
1 KB Clean & Press Rt Heavy
1 KB Clean & Press Lt
1 Pull Up
2 KB Clean & Press Rt
2 KB Clean & Press Lt
2 Pull Up
3 KB Clean & Press Rt
3 KB Clean & Press Lt
3 Pull Up
Boost Post

01 July 2017

Saturday, 7.1.17: Red Rum Barbell Club Saturday

Snatch  
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60%x3 65%x3 70%x3 75%x3x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60%x1+2 65%x1+2 70%x1+2 75%x1+2x3
Snatch Grip Push Press 3x5
Snatch Grip Deadlift (to knee) 60% (of sn) x3x2
Front Squat 75%x3x5