Wdnesday 10/1/14

A.

Snatch Balance

1-1-1-1-1

B.

Open WOD 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Guys 95lbs

Ladies 65lbs

C.

3 Rounds Not For Time 

Max Unbroken Double Unders

20-30 GHD Sit Ups

Tuesday 9/30/14

A.

For Time 

Run 1 Mile

50 Wall Ball Shots 30/16 10'

50 Kettlebell Swings 2/1.5

B.

Back Squats With Chains

75% Of Your 5 Rep Max Plus Chains

5-5-5

C.

Row Max Effort

300-300-300-300-300

Rest 1:00 Between Each Set. Score The Total Time On The Clock At The End.

Monday 9/29/14

A.

Diane

21-15-9

Deadlift 225/155

Handstand Push Ups

B.

Unstable Shoulder Press

1 15lb Kettlebell On Eah Side Of The Bar Suspended By Bands Plus Weight On The Bar

1-1-1-1-1-1

Do 5 to 10 Reps Of Strict Chest To Bar Pull Ups Between Sets Of Unstable Press.

Rest As Needed Between Sets.

Saturday 9/27/14

WOD

10 Handstand Push Ups

1 Front Squats

9 Handstand Push Ups

2 Front Squats

8 Handstand Push Ups

3 Front Squats

7 Handstand Push Ups

4 Front Squats

6 Handstand Push Ups

5 Front Squats

5 Handstand Push Ups

6 Front Squats

4 Handstand Push Ups

7 Front Squats

3 Handstand Push Ups

8 Front Squats

2 Handstand Push Ups

9 Front Squats

1 Handstand Push Up

10 Front Squats

If possible Use A Deficit For The HSPU

Front Squats 185/135

Friday 9/26/14

A.

5 Rounds Of The Complex

1 High Hang Snatch

1 Hang Snatch From The Knee

1 Snatch From The Ground

B.

Tabata Mash Up

Muscle Ups

Power Clean and Jerk 135/95

Go Back And Forth Between Movements :20 seconds on :10 seconds off for 16 total rounds. (8 each) Score Number Of Clean and Jerks and Number of Muscle Ups.

Wednesday 9/24/14

A.

AMRAP 5:00

1 Legless Rope Climb

10 Ring Dips

Rest 2:00

AMRAP 5:00

1 Legless Rope Climb

15 Plate Push Ups

Rest 2:00

AMRAP 5:00

1 Rope Climb With Feet

20 Burpees

B.

Box Squat

Set Feet Slightly Wider Than Your Normal Squat Stance. Work Off Of A Box That Puts You At Parallel. Use Chains Or Bands For Additional Resistance. 

Work To 3-5 Heavy Sets

Tuesday 9/23/14

A.

Run 400m

21 Thrusters 95/65

21 Pull Ups

Run 200

15 Thrusters 95/65

15 Pull Ups

Run 200

9 Thrusters 95/65

9 Pull Ups

B.

On The Minute x 10 Minutes

ODD:30 seconds Double Unders

EVEN: 5-10 Strict Chest To Bar Pull Ups  

Monday 9/22/14

A. Sumo Deadlift

1-1-1-1-1

B.

400m Sled Drag 90/45

100 Sit Ups

Friday and Saturday

Friday

A.

5 Rounds For Time

50 Air Squats

Handstand Walk 75 feet

B.

Pause Overhead Squat

Work Position On This, Focus On Being Stable In The 2 Second Pause At The Bottom.

2-2-2-2-2

Saturday

A.

Run 800m

10 Minutes AMRAP

10 Pull Ups

10 Dips

Run 800m

B.

Unstable Shoulder Press

1 15lb Kettlebell On Each Side Of The Bar suspended by bands plus weights.

1-1-1-1-1-1-1

Demo on how to set up the kettlebells for the press

Thursday Rest Day

Week 1 Rogue Fitness Black Does The Team Series WODs 

Wednesday 9/17/14

A.

Clean and Jerk

1-1-1-1-1

B.

Snatch

1-1-1-1-1

C.

Speed Squats From A 12" Box Add Chains Or Band Resistance

10 Sets Of 2 Reps, Fast and Explosive Off The Box.

Tuesday 9/16/14

WOD

3 Rounds

Run 1 Mile

Take a 5:00 rest to the next round number.

Monday 9/15/14

A.

3 Rounds For Time

5 Jerks 165/105

20 Pull Ups

5 Front Squats 165/105

20 Hand Release Push Ups

5 Power Cleans 165/105

B.

Speed Bench Press With Chains

Slowly and Smoothly Lower The Weight

1 Mississippi count pause at the bottom, Explode to the top.

10 sets of 2 reps. Stay fast, and keep rest under 1 minute.

C.

100 Band Pull Aparts

100 Tricep Press Downs

Break it up however you want.

Saturday 9/13/13

A.

High Bar Pause Back Squat

Lower smoothly, count to 3 at the bottom and drive out aggressively.

1-1-1-1-1

B.

1 Mile Run Time Trial

Friday 9/12/14

A.

3 Rounds For Time

21 Toes To Bar

15 Deadlifts 155/105

9 Hang Power Cleans

B.

Double Under Flight Test

Unbroken Sets For Time

10-20-30-40-50-40-30-20-10
Only move to the next set if you complete the set you are on by going unbroken.

Wednesday 9/10/14

A.

5 Rounds For Time

20 Calorie Row

15 Power Snatch 75/50

B.

Set A 16 Minute Clock:

For Quality, Not Time

2 Muscle Ups*

4 Strict Handstand Push Ups

8 Pistols or Box Step Ups

Rest 1:30 

Move Steadily but Unhurried

*Sub Is Hips To Rings, Then Ring Dips

Tuesday 9/9/14

A.

Thruster

3-3-3-3-3

B.

3 Rounds

150ft* Sled Push Unbroken 45/25

1 Legless Rope Climb

2 Rope Climbs With Legs

25 Back Extensions With a 2 Count Pause At The Top.

Rest 4:00

*75ft out, 75ft back from the garage door.

Monday 9/8/14

WOD

"Barbara"

5 Rounds Rest 3:00 Between Rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Score The Times Of Each Round.

Focus On High Quality Movement. Don't Sacrifice Getting Better For Going Faster. Move Well And Speed Will Come To You.

Friday 9/5/14

A.

Speed Squats From A 12" Box

3-3-3-3-3

B.

3 Rounds For Time

21 Kettlebell Swings 2/1.5

21 Goblet Squats 2/1.5

C.

5 Sets 

Hang Power Snatch

Power Snatch

Hang Power Snatch

Move Fast And Precise, Avoid If Possible, Press Outs.

Wednesday 9/3/14

A.

Overhead Squat

3-3-3-3-3

B.

Choose 2-3 Skills and Go On The Minute For 14 Minutes

For Example:

Odd:1 Legless Rope Climb

Even:10 Unbroken Wall Ball 30/20 10' 

Tuesday 9/2/14

A.

1 Rep Max

Clean Jerk and Clean Without Dropping The Bar

B.

Diane

21-15-9

Deadlift 225/155

Handstand Push Ups

C.

5 X Through Not For Time

Close Grip Bench Press X 5

Bent Over Kettlebell Row X 10 

GHD Sit Ups X 15