Wednesday, June 13, 2012

WEDNESDAY. JUNE 13. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
BROAD JUMPS

3) W.O.D
3 ROUNDS OF:
20 HANG SNATCH #75
20 BROAD JUMPS
60 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. FOR BROAD JUMPS IF YOUR HEIGHT IS 6' AND OVER THAN 6' SHOULD BE YOUR MINIMUM DISTANCE GOAL, IF YOUR HEIGHT IS UNDER 6'  THAN YOUR ACTUAL HEIGHT SHALL BE YOUR MINIMUM DISTANCE GOAL FOR EACH REP.



**NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE LECTURES BY BARRY SEARS**






 
WHITEBOARD




**RAMP WOD**
FOR TIME:
60 DOUBLE UNDERS
+
5 ROUNDS OF:
5 BURPEE TIRE FLIPS (~MED TIRE - #250 MINIMUM)
5 FRONT SQUAT #115
+
60 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 
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TUESDAY. JUNE 12. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALLBALLS

3) W.O.D
3 ROUNDS FOR TIME:
400M RUN
20 WALL BALLS #20 / 10'
12 DEADLIFT #255
*POST TOTAL TIME TO COMPLETE IN COMMENTS.


**NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE LECTURES BY BARRY SEARS**




 
WHITEBOARD




**RAMP WOD**
(A) TABATA MASHUP OF:
JUMPING PULL UPS
AIR SQUATS
(B) RUN 1 MIILE FOR TIME.
*FOR (A) COMPLETE A FULL 8RDs OF TABATA SWITCHING BETWEEN THE TWO MOVEMENTS, LOWEST SCORE IN ANY ROUND IS SCORE FOR THAT MOVEMENT. POST SCORE FOR (A) TO COMMENTS. POST TIME FOR (B) TO COMMENTS AS WELL..
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Sunday, June 10, 2012

MONDAY. JUNE 11. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
AIR SQUATS

3) W.O.D
TABATA:
(A) AIR SQUATS
*2MIN REST
*2MIN MAX  HR PUSH UPS
*2MIN REST
(B) JUMPING PULL UPS
*2MIN REST
*2MIN MAX HR PUSH UPS
* YOUR TABATA SCORE IS THE LOWEST REP COUNT IN ANY GIVEN ROUND, 8RDS PER TABATA (4MINS / 20SEC.ON - 10SEC.OFF). POST SCORE FOR BOTH (A) AND (B). ALSO POST TOTAL REPS ACCOMPLISHED FOR THE 2MIN MAX HR PUSH UP ROUNDS (2).




 
WHITEBOARD


**RAMP WOD**
(A) PUSH PRESS 5-5-5-5
(B) PUSH JERK 3-3-3-3-3
(C) 2MIN MAX BARBELL PRESS #45
*POST LOADS ACCOMPLISHED FOR (A) AND (B) AND MISSES IF ANY TO COMMENTS. ALSO POST TOTAL REPS COMPLETED FOR (C).  COMPLETE A 400M RUN BEFORE STARTING TODAY, MAYBE 50 OR SO DOUBLE UNDERS AS WELL (WARM UP).

 
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SUNDAY. JUNE 10. 2010

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
OPEN BOX

3) W.O.D
SEE WHITEBOARD


 
WHITEBOARD

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Friday, June 8, 2012

FRIDAY. JUNE 8. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
THRUSTERS

3) W.O.D
FOR TIME:
100 THRUSTERS #75
+ 10 DU"s @ EVERY BREAK IN ACTION.
*POST TOTAL TIME TO COMPLETE AND NUMBER OF BREAKS IN ACTION.



**NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE LECTURES BY BARRY SEARS**


THRUSTERSSSSS




 
WHITEBOARD





**RAMP WOD**
FOR TIME:
150M FARMERS WALK #50 DMBL EA. ARM
+400M RUN EVERY TIME YOU PUT THE WEIGHT DOWN. 
*POST TOTAL TIME TO COMPLETE IN COMMENTS. GO FAST!!
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Thursday, June 7, 2012

THURSDAY. JUNE 7. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES 2 BAR
BENCH

3) W.O.D
(A) BENCH PRESS 3-3-3-3-3
(B) AMRAP 7 OF:
5 TOES 2 BAR
10 HR PUSH UP
*POST LOADS ACCOMPLISHED FOR (A) TO COMMENTS.  ALSO POST NUMBER OF ROUNDS AND ANY PARTIAL ROUND TO COMMENTS.




 
WHITEBOARD
**RAMP WOD**
10-9-8-7-6-5-4-3-2-1 OF:
DEADLIFT #135 (MINIMUM-ASK COACH)
+15 DOUBLE UNDERS AFTER EACH REP ROUND.
*USE REGULAR GRIP FOR EVEN NUMBERS AND SNATCH GRIP FOR ODD NUMBERS, COMPLETE 15 DU"S AFTER EACH REP ROUND (150 DU'S TOTAL). 
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Wednesday, June 6, 2012

WEDNESDAY. JUNE 6. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SINGLE ARM SNATCH
BURPEES

3) W.O.D
AMRAP.20 OF:
5 KB SNATCH -R- 1.5pood (#53)
5 KB SNATCH -L- 1.5pood (#53)
10 BURPEES
200M RUN
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.




“HOPE” (COMING TO ARCHETYPE SOON - BE READY)

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

*SCORED LIKE FIGHT GONE BAD*




 
WHITEBOARD


**RAMP WOD**
AMRAP 15. OF:
5  PULL UPS
10 POWER JUMPS
30 DOUBLE UNDERS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.
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Tuesday, June 5, 2012

TUESDAY. JUNE 5. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT

3) W.O.D
(A) Back Squat 5-5-5-3-3-3
(B) AMRAP.8MIN OF:
3 10M Shuttle Runs
30 Double Unders
*Post loads accomplished for (A) to comments and any misses. Also post total rounds and any partial round for (B) to comments.

 
WHITEBOARD


**RAMP WOD**
(A) OVERHEAD SQUAT 3-3-3-1-1-1
(B) AMRAP.7MIN OF:
5 SNATCH BALANCE #75 (minimum-ask coach)
200M RUN
*Post loads accomplished for (A) and any misses to comments. Also post total rounds and any partial round completed for (B) to comments.
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Monday, June 4, 2012

MONDAY. JUNE 4. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) SNATCH GRIP DEADLIFT 5-5-5 (THINK SUPER MAN PULL PAST THE KNEES)
(B) POWER SNATCH 3-3-3
(C) SNATCH BALANCE 3-3-3
(D) SQUAT SNATCH 3-3-3
*POST LOADS ACCOMPLISHED AND ANY MISSES TO COMMENTS.




 
ARCHETYPE ATHLETE @ CF-L1 THIS PAST WEEKEND. CONGRATS TO SHAWN CF-L1

 
WHITEBOARD


**RAMP WOD**
2 ROUNDS FOR TIME:
8 WALL CLIMBS
16 BOX JUMP 24"
32 RING DIPS *ASSISTED
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
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Saturday, June 2, 2012

SATURDAY. JUNE 2. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
YOUR CHOICE

3) W.O.D
OPEN BOX 9-12PM



JUDGING AWESOMENESS


WHITEBOARD

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Friday, June 1, 2012

FRIDAY. JUNE 1ST 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MENTAL TOUGHNESS

3) W.O.D
"THE BEAR COMPLEX"


*5ROUNDS*
1 ROUND = 7 SETS OF THE FOLLOWING SEQUENCE:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*YOU MAY NOT PUT THE BAR DOWN DURING A ROUND. 
*REST AS NEEDED BETWEEN ROUNDS
*WORK UP TO MAX LOAD ON THE 5TH ROUND.
*POST LOADS FOR EACH ROUND TO COMMENTS.







WHITEBOARD


 
**RAMP WOD**
**SAME AS ABOVE**

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Thursday, May 31, 2012

THURSDAY. MAY 31. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPRINT
JUMPING

3) W.O.D
(A) 6 X 200M SPRINTS.
(B) AMRAP.7 OF:
10 POWER JUMPS (FOR MAX HEIGHT)
15 BALL SLAM #20
*FOR (A) TIME EACH 200M SPRINT INDIVIDUALLY. YOUR TIMES FOR EACH EFFORT WILL BE YOUR REST PERIOD BETWEEN EFFORTS. POST TIMES FOR EACH 200M SPRINT TO COMMENTS. FOR (B) POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS TO COMMENTS. JUMP MOFO!!





 
WHITEBOARD


**RAMP WOD**
(A) 30 - 20 - 30 OF:
DOUBLE UNDERS
SIT UPS
(B) 20 - 10 - 20 OF:
BURPEES
+200M RUN AFTER EACH REP ROUND.
*POST TOTAL TIME TO COMPLETE (A) AND ALSO (B) TO COMMENTS. REST 3MIN BETWEEN (A) & (B).

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Wednesday, May 30, 2012

WEDNESDAY. MAY 30. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUATS
TIRE PULL

 
3) W.O.D
2 ROUNDS FOR TIME:
20 FRONT SQUATS #135
40M TIRE DRAG / PULL + #20 MED BALL WITHIN
100 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
AMRAP 15 OF:
10 PUSH PRESS #85 (MINIMUM - ASK COACH)
10 BROAD JUMPS
200 M RUN
*POST TOTAL ROUNDS AND ANY PARTIAL ROUND COMPLETED TO COMMENTS.
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Tuesday, May 29, 2012

TUESDAY. MAY 29. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESSING 
PULL UPS

3) W.O.D
FOR TIME:
45 PRESS #85
15 PULL UPS
30 PUSH PRESS #95
30 PULL UPS
15 PUSH JERK #105
45 PULL UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. KNOW THE DIFFERENT TECHNIQUES OF GOING OVER HEAD.





 
WHITEBOARD

**RAMP WOD**
10 - 1 - 10:
BOX JUMP 24"
POWER SNATCH #65 (minimum-ask coach)
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
**SEQUENCE IS AS FOLLOWS:
10 BOX JUMP 24" (BJ)
1 POWER SNATCH (PS)
9 BJ
2 PS
8 BJ
3 PS
... AND SO ON, FINISH AT 1 BOX JUMP / 10 POWER SNATCH.
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