Monday, April 30, 2012

MONDAY. APRIL 30. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEES

3) W.O.D
FOR TIME:
100 BURPEES
*POST TOTAL TIME TO COMPLETE IN COMMENTS.


 
WHITEBOARD



**RAMP WOD**
FOR TIME:
50 ASSISTED RING DIPS
100 AIR SQUATS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
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Saturday, April 28, 2012

SATURDAY. APRIL 28. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
OPEN BOX

3) W.O.D
"OPEN BOX"


 
POSSIBLY THE MOST RANDOM PAINTING IVE EVER SEEN. KINDA COOL!! LOL 

 
WHITEBOARD

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Friday, April 27, 2012

FRIDAY. APRIL 27. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT
PARTNER BAND SPRINTS

3) W.O.D
(A) FRONT SQUATS 3-3-3
~3MIN REST.
(B) 10 ROUNDS OF:
PARTNER BAND SPRINT 20M
REST 30SEC.
*POST LOADS FOR (A) TO COMMENTS, THE LAST SET SHOULD BE YOUR 3 REP MAX. FOR (B) GRAB A PARTNER AND COMPLETE THE REQUIRED NUMBER OF ROUNDS, REST EXACTLY 30 SECONDS BETWEEN EFFORTS.

**GREAT BAND SPRINT DEMONSTRATION AND INSTRUCTION HERE**




 
WHITEBOARD



**RAMP WOD**
10 INDIVIDUALLY TIMED ROUNDS OF:
3 SHUTTLE SPRINTS 30M
*POST TIMES FOR EACH ROUND. SLOWEST ROUND IS SCORE. REST EXACTLY 30 SEC BETWEEN EFFORTS.
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Wednesday, April 25, 2012

THURSDAY . APRIL 26. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN & JERK
DOUBLE UNDERS

3) W.O.D
"C.B.T.B"
AMRAP 10 MIN OF:
20 DOUBLE UNDERS
5 CLEAN & JERK #135
*POST TOTAL ROUNDS AND ANY PARTIAL ROUND COMPLETED TO COMMENTS. POST ANY IDEAS YOU MIGHT HAVE ABOUT WHAT CBTB MIGHT MEAN!!



 
WHITEBOARD


**RAMP WOD**
5 ROUNDS FOR TIME:
3 DEADLIFT #135 (MINIMUM-ASK COACH)
6 TIRE FLIPS *Medium Tire (~#250)
*POST TOTAL TIME TO COMPLETE IN COMMENTS. TIRE FLIPS ARE + JUMP IN & OUT.
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WEDNESDAY. APRIL 25. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TIRE FLIPS
C2B PULL UPS

3) W.O.D
"RUN-DRIVE-PULL"
3 ROUNDS OF:
400M RUN
5 LARGE TIRE FLIPS (#400+)
20 C2B PULL UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD



**RAMP WOD**
3 ROUNDS OF:
200m RUN
10 OVERHEAD SQUAT #75 (minimum-ask coach)
15 BURPEES
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
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Tuesday, April 24, 2012

TUESDAY. APRIL 24. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH
POWER JUMP

3) W.O.D
FOR TIME BUDDY:
10 HIGH HANG SNATCH #95
30 POWER JUMPS (6" vertical minimum @ full extension)
10 2nd PULL SNATCH #115
30 POWER JUMPS
10 SQUAT SNATCH #135
30 POWER JUMPS
*POST TOTAL TIME TO COMPLETE TO COMMENTS. FOR THE 2ND PULL SNATCH, THE BAR STARTS AT HIGH HANG AND TRAVELS DOWN TO KNEE (@knee cap or right below knee cap is target), YOU'LL THEN INITIATE THE 2ND PULL COMPLETING THE REP OVERHEAD. COACH WILL DEMO.



 
WHITEBOARD


**RAMP WOD**
10-9-8-7-6-5-4-3-2-1 OF:
THRUSTERS #75 (minimum-ask coach)
JUMP OVER BOX 20"
*POST TOTAL TIME YO COMPLETE TO COMMENTS.
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Monday, April 23, 2012

MONDAY. APRIL 23. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING
HR PUSH UP

3) W.O.D
EACH FOR TIME:
(A) 1MILE RUN
(B) 100 HR PUSH UPS + #20 VEST or PLATES ON BACK.
*POST TOTAL TIME TO COMPLETE EACH (A) & (B) TO COMMENTS.

 
UN-INTENTIONAL ELBOW




**RAMP WOD**
(A) SPLIT JERK 3-3-3-3-3
(B) 2MIN MAX JUMP SQUATS
*POST LOADS ACCOMPLISHED FOR (A) AND TOTAL NUMBER OF REPS FOR (B) TO COMMENTS.
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Friday, April 20, 2012

FRIDAY. APRIL 20. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT
C2B


3) W.O.D
(A) SUMO DEADLIFT 3-3-3
(B) AMRAP 10MIN OF:
10 C2B PULL UPS
5 SUMO DEADLIFT #275
*POST LOADS FOR (A) AND TOTAL ROUNDS FOR (B) TO COMMENTS.








 
*4/20/2012*
 
WHITEBOARD


*RAMP WOD*
AMRAP 15 OF
2 WALL CLIMBS
5 BURPEES
15 AIR SQUATS
*POST TOTAL ROUNDS AND ANY PARTIAL ROUND COMPLETED TO COMMENTS.
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Wednesday, April 18, 2012

THURSDAY APRIL 19. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SLEDGE HAMMER STRIKES
BOUNDING (HOPS SON!!)

3) W.O.D
4 INDIVIDUAL ROUND FOR TIME:
20 ALTERNATING TIRE STRIKES(SLEDGE HAMMER)
10 BODY WEIGHT BENCH PRESS
10 TIRE HOPS (24" HIGH TIRE IF U GOT IT) *IN & OUT = 2REPS
*REST 9OSEC BETWEEN ROUNDS.
*POST TIMES FOR EACH ROUND TO COMMENTS. GO FAST!!





 

 
WHITEBOARD




**RAMP WOD**
15-25-35-25-15 OF:
HR PUSH UPS
SIT UPS  
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

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WEDNESDAY. APRIL 18. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR
PUSH JERK

3) W.O.D:
AMRAP 15 OF:
200M RUN
10 TOES TO BAR
10 PUSH JERK #105
*POST TOTAL NUMBER OF ROUNDS COMPLETED AND ANY PARTIAL ROUND TO COMMENTS.




 
WHITEBOARD


**RAMP WOD**
AMRAP 15 OF:
10 JUMP SQUATS
15M BEAR CRAWL
20 BALL SLAMS
15M BEAR CRAWL
*POST TOTAL NUMBER OF ROUNDS COMPLETED AND ANY PARTIAL ROUND TO COMMENTS.
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Tuesday, April 17, 2012

TUESDAY. APRIL 17. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWING
HR PUSH UPS

3) W.O.D
3 ROUNDS:
30 BALL SLAMS #20
30 KB SWINGS 2pood
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

 

 


 
WHITEBOARD


**RAMP WOD**
5 ROUNDS OF:
7 SUPINE BODY ROWS
14 SUMO DEADLIFT HIGH PULL #75 (MINIMUM - ASK COACH)
*POST TOTAL TIME TO COMPLETE IN COMMENTS.


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Monday, April 16, 2012

MONDAY. APRIL 16. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PISTOLS

3) W.O.D
(A) 60 ALTERNATING PISTOLS FOR TIME.
~3MIN REST
(B) 2MIN MAX BURPEE BOX JUMPS 20"
*COACH WILL SCALE MOVEMENT FOR YOU IF NEEDED. POST TOTAL TIME TO COMPLETE (A) AND TOTAL REPS ACCOMPLISHED FOR (B). FYI - BURPEE + BOX JUMP = 2REPS. IF YOU CAN NOT DO ANY (SCALED) VARIATION OF THE SINGLE LEG SQUAT THEN TODAY WILL BE 30MIN WORTH OF PROGRESSION WORK.


 
WHITEBOARD




**RAMP WOD**
(A) BACK SQUAT 3-3-3-3-3
~3MIN REST
(B) 2MIN MAX WALL BALLS #20
*POST LOADS ACCOMPLISHED FOR (A) AND ANY MISSED ATTEMPTS TO COMMENTS. ALSO POST NUMBER OF REPS REACHED FOR (B). 
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Friday, April 13, 2012

FRIDAY. APRIL 13. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEDLIFTS

3) W.O.D
"PICK UP YOUR SHIT & GO"
4 ROUNDS FOR TIME:
MAX BODY WEIGHT DEADLIFT
400M RUN
*FUCKING RAINING TODAY. FOR BOX MEMBERS IT WILL BE OPEN BOX TOMORROW (IF WEATHER ALLOWS) 10AM - 12PM. YOU CAN COME BY AND KNOCK IT OUT THEN IF YOU WOULD LIKE OR BRING YOUR ASS IN TODAY AND GET WET. DEADLIFT GRIP WILL SUFFER IF BAR / HANDS ARE WET THOUGH - KEEP IN MIND.
**POST TOTAL TIME TO COMPLETE AND AT WHAT BODY WEIGHT.

 
"FUNCTIONAL PHYSIQUE - THE MAN HIMSELF"



 
WHITEBOARD


**RAMP WOD**
FOR TIME:
5K
*POST TIME TO COMPLETE IN COMMENTS.
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Thursday, April 12, 2012

THURSDAY APRIL 12. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BOX JUMP
PUSH PRESS

3) W.O.D
(A) 5 ROUNDS FOR TIME:
20 BOX JUMPS 24"
15 PUSH PRESS #95
(B) 2MIN MAX SITUPS
*POST TOTAL TIME TO COMPLETE (A) TO COMMENTS, AND NUMBER OF REPS FOR (B).





 
WHITEBOARD


**RAMP WOD**
AMRAP 12 OF:
15 BOX JUMPS 20"
10 FRONT SQUAT #95 (minimum - ask coach)
*POST TOTAL ROUNDS COMPLETED AND ANY PARTIAL ROUND TO COMMENTS.
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