Friday, December 30, 2011

FRIDAY. DECEMBER 30. 2011

                                  ***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:


2) WARM-UP


**SKILL WORK** 
"YOUR ISSUES"
PULL-UPS
3) WOD
* COACHS' CHOICE FOR BOX MEMBERS - SEE WHITEBOARD AT BOX FOR YOUR WOD
* All Others: 100 Pull-Ups For Time.
**Post time to complete pull ups to comments. Archetype Athletes post WOD and results to comments.





 
 
WHITEBOARD

Posted by at 1 comment:

Thursday, December 29, 2011

THURSDAY. DECEMBER 29. 2011

1) STRETCH:


2) WARM-UP


**SKILL WORK** 
BARBELL COMPLEX SCENARIO (MULTIPLE MOVEMENTS COMBINED IN TO ONE SET)

3) WOD
"BEAR"
The following counts as ONE SET:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Complete SEVEN SETS for ONE ROUND.
Do 5 ROUNDS TOTAL working up to the MAX WEIGHT you can complete.
REST  rest in between rounds as needed.
Do NOT let go of the bar. If you do, you must RESTART THE ROUND.
POST LOADS SUCCESSFULLY COMPLETED.

 
GOOD LUCK!!

"GOTTA HANDLE THE BEAR TO GET THE GIRL"
 WHITEBOARD

Posted by at 2 comments:

Wednesday, December 28, 2011

WEDNESDAY. DECEMBER 28. 2011

                                  ***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:


2) WARM-UP


**SKILL WORK** 
SLEDGEHAMMER
TIRE FLIPS

3) WOD
AMRAP 20 OF:
10 Sledge Strikes (R)
10 Sledge Strikes (L)
10 Tire Flips 
200m Sprint
*Post total time to complete in comments. 







 
WHITEBOARD


**RAMP WOD**
20-15-10-5-10-15-20 OF:
Box Jumps 20"
Kettle Bell Swings 1.5pood / #53 (Russian -To Eye Level) 
*Post total time to complete in comments.
Posted by at 3 comments:

Tuesday, December 27, 2011

TUESDAY. DECEMBER 27. 2011

                                  ***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:


2) WARM-UP


**SKILL WORK** 
SUMO DEADLIFT HIGH PULLS
BURPEES
3) WOD
10-9-8-7-6-5-4-3-2-1 OF:
Burpees 
Sumo Deadlift High Pulls #105
*Post total time to complete to comments.

 
GOOD SDHP START POSITIONING DEPICTED ABOVE.
 .
 
A GOOD SDHP FINISH, WITH ELBOWS ABOVE THE BAR DEPICTED ABOVE.
 
WHITEBOARD


 **RAMP WOD**
AMRAP  15 OF:
200m Run
20 Double Unders
*Post total rounds and any partial round completed to comments.
Posted by at 3 comments:

Monday, December 26, 2011

MONDAY. DECEMBER 26. 2011

                                  ***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:


2) WARM-UP


**SKILL WORK** 
DOUBLE UNDERS
RUNNING
3) WOD
3 ROUNDS OF:
400m Run 
100 Double Unders
*Post total time to complete in comments. 



 
WHITEBOARD



**RAMP WOD**
(A) Take 15Mins to find 1RM Thruster.
REST ~3min MAX
(B) Make up Fridays WOD: 
      10-9-8-7-6-5-4-3-2-1 OF:
      Med Bal Cleans #20
      Pull Ups (band asstd)
*Post total time to complete in comments.
Posted by at 2 comments:

Friday, December 23, 2011

FRIDAY. DECEMBER 23, 2011

                                  ***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:


2) WARM-UP


**SKILL WORK** 
THRUSTERS



3) WOD
(A) THRUSTERS 2-2-2-2-2
REST ~3min.
(B) PLANK 5MIN 
*Post loads to comments for (A). Final Sets should be your 2RM (2 Rep Max Weight). Go hard, if you don't fail your not trying hard enough!! For (B) count number of breaks to accumulate 5mins.

                                       **HAPPY HOLIDAYS TO ALL THAT FOLLOW**



 

WHITEBOARD

**RAMP WOD**
10-9-8-7-6-5-4-3-2-1 OF:
Med Bal Cleans #20
Pull Ups (band asstd)
*Post total time to complete in comments.
Posted by at 2 comments:

Thursday, December 22, 2011

THURSDAY. DECEMBER 22. 2011

                                     ***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:


2) WARM-UP


**SKILL WORK**
WALKING OVERHEAD LUNGES
HAND RELEASE PUSH UPS

 3) WOD
AMRAP 15 OF:
30m Overhead Walking Lunge #45bumper
30 Double Unders
20 Hand Release Push Ups
*Post total rounds completed and any partial round to comments.

                                        
                                           **HOTT CHICKS AND SPORTS THURSDAY**



 
WHITEBOARD


**RAMP WOD**
7 ROUNDS OF:
200m Run
15 Hand Release Push Ups
*Post total time to complete in comments.
Posted by at 2 comments:

Wednesday, December 21, 2011

WEDNESDAY. DECEMBER 21. 2011

                                          ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:


2) WARM-UP


**SKILL WORK**WALL BALLS
DOUBLE UNDERS

 3) WOD
5 ROUNDS OF:
5 Burpees
10 Knees 2 Elbow
15 Wall Balls #20 to 10' target
40 Double Unders
*Post total time to complete in comments.





 
WHITEBOARD




**RAMP WOD**
A) 100 Double Unders for time.
Rest ~3min.
B) 100 Ring Rows for time.
*Post total time to complete (A) & (B)  in comments.

Posted by at 2 comments:

Tuesday, December 20, 2011

TUESDAY. DECEMBER 20. 2011

                                    ***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:


2) WARM-UP


**SKILL WORK**
POWER CLEAN 
RING DIPS

 3) WOD
"POWER ELIZABETH"
21-15-9 OF:
Power Clean #135
Ring Dips
*Post total time to complete in comments.



 
 
WHITEBOARD


**RAMP WOD**
30-20-10 OF:
Hang Power Clean #75
Dips Off Box (hands on 20", feet up on 12" or feet elevated between 6" - 12")
*Post time to complete in comments.
Posted by at 1 comment:

Monday, December 19, 2011

MONDAY. DECEMBER 19. 2011

                                                  ***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:


2) WARM-UP


**SKILL WORK**DEADLIFT 
PRESS (back rack position)

3) WOD
A: Deadlift 3-3-3-3-3
Rest ~3min.
B: Press (From Behind the Head- "Back Rack") 5-5-5-3-3-3
*Post loads to comments.




WHITEBOARD


**RAMP WOD**
(A) Deadlift 5-5-5-5-5
Rest ~3min.
(B) Accumulate 3min in L-Hang Position
*Post loads for (A) and number of breaks for (B).
Posted by at 1 comment:

Friday, December 16, 2011

FRIDAY. DECEMBER 16. 2011

                                                  ***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:


2) WARM-UP


**SKILL WORK**
OVERRHEAD SQUAT

 3) WOD
Overhead Squats 2-2-2-1-1-1
*Post loads to comments.




 
**REFERENCE FAR LEFT PICTURE FOR PROPER FORM**



WHITEBOARD 




**RAMP WOD**
Overhead Squats 3-3-3-3-3
*Post loads to comments.
Posted by at 2 comments:

Thursday, December 15, 2011

THURSDAY. DECEMBER 15. 2011

                                                  ***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:


2) WARM-UP


**SKILL WORK**
BENCH PRESS
PULL-UPS

 3) WOD
5 ROUNDS OF:
Bench Press Max Reps @ Body Weight
Pull Ups Max Reps
Single Attempt Max Double Unders
REST Exactly 2min Between Rounds
*Post number of reps for each movement and round in comments.


**Click This Out - DOESNT GET MUCH BETTER THAN THIS. SICK SICK SICK**
**Also Click This - Notice the mechanical differences between the 2 clips. Whos more EFFICIENT, thats what its all about!!





 
WHITEBOARD



**RAMP WOD**
 AMRAP 15
14 Overhead Lunge #20 Med Ball
14 Ring Rows 
*Post total rounds completed and any partial round to comments
**100 SIT-UPS 4T BEFORE YOU GO. Post time to comments.
Posted by at 1 comment:
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