Monthly Archives: November 2015

1-Dec-15

A. Warm Up: NFT 5 Junk Yard Dog -3 Rds NFT 10 Close Grip Swings 8 Pressing OHS 10 GHD Hip Ext   B. Weightlifting: Full Snatch 7x1   C. WOD: “Tabata Something Else” 8 Rds of :20 work, :10 rest Pull Ups Push Ups Sit Ups Squats   D. Cool Down: Pattern Reset 10…
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1-Dec-15-WK35

A. Weightlifting: Full Snatch 7x1 *off site video and e-mail lifts 6 & 7   B. WOD: “Amanda” 9-7-5 Muscle Ups Full Snatch 135/95#   C. Auxiliary: For Quality 4x8 Dumbbell Rows (8 right arm, 8 left arm)
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30-Nov-15-WK35

Light week heading into the Copper City Comp.   A. Strength: Back Squat 6x2 @ 03X0 Tempo *Weight should be based off bar speed, should be able to move out of the hole quickly.   B. Weightlifting: Snatch Push Press 4x2 Build in weight as you go.   C. WOD: 15 min AMRAP 15 Calorie…
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30-Nov-15

A. Warm Up: NFT 15 Cal Row -3 Rds NFT 15 A.R.E. Squats 8-6-4 Strict HSPU (if this is easy, go deficit)   B. Strength: Back Squat 6x2 @ 03X0 Tempo *Weight should be based off bar speed, should be able to move out of the hole quickly.   C. WOD: 15 min AMRAP 15…
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28-Nov-15

A. Warm Up: 3 Rds NFT 7 Box Jumps 7 Alt Chest Tap Push Ups (keep one hand on the ground) 7 Ring Rows w/ chest to ring pause 10 Wall Squats   B. Strength: Bench Press Find a new 1RM   C. WOD: In Teams of 2, 1 Works at a time. 50 Hang…
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25-Nov-15

A. Warm Up: NFT 500m Row @ 80% -3 Rds NFT 8 Good Mornings 14 Wall Balls (unbroken) :10 Hollow Rock Hold :10 Superman Hold   B. Strength: Deadlift 3x3 @ 31X3 Tempo @ 65-70% of 1RM   C. WOD: For Time (main site March 22-2011) 70 Burpees 60 Sit Ups 50 KBS 1.5/1 pood…
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24-Nov-15

A. Warm Up: NFT 2 Min Max DU’s -3 Rds NFT 8 Box Jumps 12 KBS 8 Push Ups   B. Weightlifting: Power Clean + 2 Split Jerks 5x1   C. WOD: For Time 10-9-8-7-6-5-4-3-2-1 Power Cleans 135/95# Ring Dips   D. Cool Down: Pattern Reset With Barbell or pvc, 10 Power Cleans pausing on…
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