Monthly Archives: January 2012

Mobility

Dynamic

Sumo Dead Lift
5-5-5-3-3-3-3
40%-50%-60%-70%-80%-90%

Endurance Max Effort Lift for this week
“Sumo Dead LIft
5-5-5 40%-50%-60%
1-1-1-1-1 work up to 1RM

Cindy or Mary – All Athletes
AMRAP 20:00
5 Pull ups
10 Push ups
15 Squats
OR
AMRAP 20:00
5 Handstand Push-ups
10 One legged squats (per leg)
15 Pull ups”

Cash Out
Stretch, roll out etc

Mobility

Dynamic

Rungs
12 AMRAP
Run 400/Row 500
DB Push Jerk
DB Renegade Row
1 of each, 2 of each, 3 of each until time runs out

Endurance WOD
“7 rounds for time of:
3 Weighted Pull-ups, 45/20 pounds
5 Strict Pull ups
7 Kipping Pull ups
An unbroken set requires the athlete to move through all three movements without coming off the bar. One option is to use a DB for weighted pull ups then drop and continue with other pull ups.”

Endurance Max Effort Lift for this week
“Sumo Dead LIft
5-5-5 40%-50%-60%
1-1-1-1-1 work up to 1RM

Cash Out
6 Pistols
30 seconds accumulated L Sit
30 seconds accumulated handstand
1 wall walk

Mobility

Dynamic

Valhalla III
4 Rounds on a 5 min running clock (1:00 between rounds)
Run 400/Row 500
In the remaining tim execute as many rounds as possible of
5 Shoulder to Overhead (155/115)
5 Burpees

Cash Out
Hundreds 

Mobility

Dynamic

The Butcher
200m
1 Deadlift 80-90% of 1RM
5 Box Jumps (a little highter than usual)
3 Deadlift
3 Box Jumps
5 Deadlift
1 Box Jump

Annie
50/40/30/20/10
Double Unders
Sit ups

Cash Out
Run or row 200m.  If running try the forefoot striking and figure 4 positions, plus try a few rope climbs etc 

Mobility

Dynamic

Back Squat
5-5-5-5-5-5
40%-50%-60%-65%-75%-85%

W O D
20 Min AMRAP
5 Pull ups
10 Push Press 95/65
15 Air Squats

Cash Out
Coaches Choice

Mobility

Dynamic

W O D
Each Round Starts with 10 Pull-ups
21-18-15-12-9-6
KB Swing
Ring Push up

Cash Out
1:00 accumulated time L-Sit
30 Toes to Bar
30 Back Extentions

Mobility

Dynamic

Shoulder Press
3 sets of 5 to warm up (40, 50, 60%)
1-1-1-1-1 – heavy singles or work to 1 RM

W O D

4:00 burpees
3:00 Wallball
2:00 Squat Clean 95/65
1:00 DB Ground to Overhead 55/35

Cash Out
Roll, stretch, practice a skill – your choice

Mobility

Dynamic

Complete for Time
10-9-8-7-6-5-4-3-2-1
Pull-ups
Power Clean & Jerk #135/95

Cash Out
50 Sit ups
50 Back Extentions

Warm-up Drills
Mobility

Dynamic
Row 500m or Row 400m
”Burgener Drill” (3Rnds/PVC)
2 Rounds of:
5 x Deadhang C2B Pull-ups
10 x Walking Lunges (alt.legs)
15 x Knees-2-Elbows

”Frozen Shoulder Syndrome II”
Complete the following for time
Run 400m
21 x Push Jerk (135/95lbs)
21 x KB Swings (32/24kg)
Run 400m
15 x Push Jerk (135/95lbs)
15 x KB Swings (32/24kg)
Run 400m
9 x Push Jerk (135/95lbs)
9 x KB Swings (32/24kg)

Skill Development
Work on a skill set of choice, foam roll, stretch, or execute a mobility WOD

Mobility
Dynamic

”Press 3-3-3+”
Work through the following sets of Presses using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

”Pull N’ Peel”
4 Rounds for time of
Row 350m or run 400m
7 x Squat Clean (155/115lbs)

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