WOD

WOD

WOD

Latest Workouts

5 February 2013

Posted By: Morgan

WOD for February 5 2013

Warmup

with an empty barbell: 10 straight leg deadlift, 10 jumping good mornings,10 hang power clean, 10 front squats

Mobility Work

First, the knowledge. Watch THIS.

Then, salvation. Do THIS.

 

Strength: Power Clean 5 x 5 (focus on increasing work capacity, keep your hands on the bar for the whole set)

 

WOD

5 rounds for time of: 300m sprint (to the left, end of the block and back), 5 DB clean and Jerk (each hand) @ ¼ BW,  Waiter’s Walk 50ft (hold weight overhead in one hand and walk) (each hand)

Posted By: Morgan

WOD for February 4 2013

Warmup

10 inchworms, 10 deep lunges, 10 bootstrappers, 10 groiners

Mobility Work

The idea today is to open up the anterior chain (hip flexor, quadriceps) to improve hip extension and activation of the posterior chain complex (glute complex, hamstrings). Google it and educate yourself. Watch THIS.

Strength

week 8     Back Squat                Front Squat                         

day 1    1*5       65%      0          1*5       60%      0

1*5       70%      0          1*5       65%      0

1*5       75%      0          1*5       65%      0

1*5       80%      0          1*5       65%      0

 

WOD

10 min AMRAP of: row 10 cal, 1 rope climb, 10 pushups (use rings or paralettes, so you can be like the cool kids)

1 February 2013

Posted By: Morgan

WOD for February 1 2013

Warmup

Burgener Warmup w/ empty barbell

Mobility Work

This one is just for homework. Watch it, then think about it. HERE

Then, hit these tasty bits. HERE.

Strength

Snatch Grip Push Press + Overhead Squat 7 x 2

WOD

“Fran” 21-15-9 Thrusters @ 95lb, Pullups

Posted By: Morgan

Warmup

x 2 10 reps each movement

inchworm, deep lunges (each leg), groiners, v-sit + rollover

Mobility Work

Squat Prep like we have never seen before. Do THIS.

Strength:

Week 7

day 2    1*4       70%      0          1*5       60%      0

1*4       75%      0          1*5       65%      0

1*4       80%      0          1*5       70%      0

1*4       85%      0          1*5       70%      0

WOD

5 rounds for time of: Row 200m, 10 Overhead Lunges (each leg), 15 KB swing. Use the same KB for lunges and swings.

29 January 2013

Posted By: Morgan

WOD for January 29 2013

Warmup

5 Wall walks, 10 twisting lunges(each leg), 15 v-ups, 5 scorpions (each side, 5 sec hold)

Mobility Work

The first rule is…WATCH THIS

Now, loosen up for today’s overhead work, HERE.

Strength: Strict Press 10 x 1

WOD

12 min AMRAP

2 Rope climb, 7 shuttle sprint (back and forth across black mats), 14 knees to elbows

28 January 2013

Posted By: Morgan
WOD for January 28 2013
Warmup
x2 rounds, 10 reps each movement
Wall Squat, dips, pullups, run 1 lap

 Mobility Work

Prepping for all of the squats, and setting the new PR! Woohoo! See HERE.

 

Strength

week 7                            

day 1

Back Squat                    Front Squat

1*5       70%      0          1*5       65%      0

1*5       80%      0          1*4       75%      0

1*2       85%      0          1*4       80%      0

1*3       90%      0          1*4       85%      0

1*1       100%    0                            

 

WOD

For Time:  “Angie” 100 pullups, 100 pushups, 100 situps, 100 air squats

25 January 2013

Posted By: Morgan

Warmup

x2 rounds, 10 reps each movement

Overhead lunge w/PVC, Wall Squat w/PVC, Pushups, Pullups, V-ups

Mobility Work

Check out this business for improving your Jerk position. RIGHT HERE.

Strength

Push or Split Jerk 10 x 1

WOD

“Helen”

3 rounds for time of: run 400m, 21 KB swing @ 53/26, 12 pullups

24 January 2013

Posted By: Morgan

Warmup

10 wall walk, 10 inchworm + pushup, 10 scorpions (each side),15 v-ups

Mobility Work

First, watch THIS. Figure out your own homework and bring a list to class. That’s right, homework. From a gym. Stop whining. Educate yourself.

Then, we’ll do THIS in class.

Strength

Back Squat                                                                               Front Squat

1*6

65%

0

1*5

60%

1*6

75%

0

1*5

65%

1*6

80%

0

1*5                          70%
1*6

80%

0

1*5

70%

 

WOD

15 minute AMRAP: 10 box jump, 8 air squats, 6 pullups, 4 HSPU, 1 TGU (each side) @ 1/4 BW

23 January 2013

Posted By: Morgan

WOD for January 23 2013

Warmup

Burgener Warmup with PVC, then with empty barbell

Mobility Work

Watch the video, you will. Inspired will you be. Limber and supple are what you seek.   SEE HERE.

 Strength

Snatch Balance 7 x 2

WOD

5 rounds for time of: 10 Medball Slam, row 10 cal, 10 knees to elbows, 10 burpees

22 January 2013

Posted By: Morgan

WOD for January 22 2013

Warmup

x 2, 50ft each movement

walking lunge, Kick-Your-High Hand, Buttkickers, High Knee jog, Side Shuffle, Grapevine

Mobility Work

Seriuosly, I’m posting these for your good, so WATCH THIS. Focus on smashing the forearms, then opening up the wrist, then spend some time addressing thoracic flexibility.

Strength

Squat Clean 10 x 1 (work to max effort)

WOD

For Time: 50 -30-10 Situps, pushups, Double Unders

For those of you struggling with Double Unders, HERE is a simple tutorial. Now, PRACTICE.

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