Monthly Archives: January 2017

1-Feb-17-WK44

A. Gymnastics: Muscle Ups 7 Rds 4 Unbroken Reps -Rest As Needed *The point of this is doing all 7 sets unbroken. If 4 is easy shorten your rest, if not, add time. Once you break up the 4 reps (or coaches assigned number) finish all 28 reps as fast as possible.   B. Weightlifting:…
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1-Feb-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT :25 Accumulated Handstand Hold 15 Air Squats 10 Hip Ext 5 Strict Pull Ups   B. Weightlifting: Hang Squat Snatch Find A 3 Rep Max   C. WOD: 7 Rds For Time (Mainsite 7-jan-17) 10 HSPU 2 Rope Climbs   D. Cool Down: Mobility…
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31-Jan-17

A. Warm Up: For Quality 20ft Bear Crawl 20ft Crab Walk -3 Rds NFT 8 Walking Lunges w/plate Overhead 10 Seated DB Press 12 GHD Sit Ups B. Weightlifting: Split Jerk EMOM 4 Min @ 90%, Rest 2 Min EMOM 4 Min @ 95% C. WOD: 9-12-15-12-9 Thrusters 95/65# Burpees Over The Bar D. Cool…
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31-Jan-17-WK44

A. Weightlifting: (1) Split Jerk EMOM 4 Min @ 90%, Rest 2 Min EMOM 4 Min @ 95%   (2) Power Clean EMOM 8 Minutes 2 Reps At 80-85%   B. WOD: 9-12-15-12-9 Thrusters 95/65# Burpees Over The Bar
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30-Jan-17-WK44

We Are Starting Strength Phase 2 A. Strength: Back Squat 4x4 All Sets Over 80%   B. Weightlifting: Full Snatch 2@ 65% 2@ 70% 2@ 75% 5x1 @ 80%   C. WOD: Maximal Effort, **Transition Time Between Movements Is The Same As Rest Time In Each Session   4 Rds Of 400m Row -Rest :90…
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30-Jan-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 15 A.R.E. Squats 10 Close Grip Swings 10 Push Ups B. Strength: Back Squat 4x4 All Sets Over 80% C. WOD: 4 Rds For Time (20:00 cap) 400m Row 21 KBS 12 Ring Dips D. Cool Down: Stretching Splits Against The Wall Cross Body…
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28-Jan-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 12 KBS 10 Lunges 8 Pull Ups   B. Strength: Deadlift 3x4 @ 30X2 Tempo @ 70-75% Compare To 1-11-17   C. WOD: For Total Time With A Partner Break Up Any Way You Like; 140 Wall Balls 70 Chest To Bar Pull Ups…
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28-Jan-17-WK43

A. Strength: Deadlift 3x4 @ 30X2 Tempo @ 70-75% Compare To 1-11-17   B. WOD: For Total Time With A Partner Break Up Any Way You Like; 140 Wall Balls 70 Chest To Bar Pull Ups -Then Right Into 8 Rds Alternating Each Round; 28 Alternating Pistols 15 Deadlifts 155/105#   If No Partner, 70…
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