CROSSFIT FX TX = Personal Training and Wellness

Unleashing Human Potential

WOD
    

WOD (Workout of the Day)


Max is workin on his beard :)

4/25/14 - Friday
Warmup: couch, pigeon, front rack, front squats, back squats
Strength: 4 x 4/8 front squat/back squat @90% of what you did Monday
WOD: 
20-16-12-8-4 GHDSU
2-4-6-8-10 Man makers 25/15
Cool down: roll: quads, hips, IT band, lats

4/24/14 - Thursday

Warmup: couch, pigeon
WOD: 4 rounds for max reps: 
5 min cap: 
3 laps
1 set of unbroken pull ups 
AMRAP: push press 115/75
*rest 5 min btw sets 
*if you do not make it to the push press do 2 laps for remainder of WOD
  Cool down: roll: thoracic, calves, chest

   4/23/14 - Wednesday

Warmup: wrist, couch, pigeon, clean and jerk
Strength: 15 min to work up to max clean and jerk 
 WOD: 1KM row
20 ground to over head 135/95
20 burpees
20 goblet squats 70/53
*each class will go in heats so everyone can start with a row
Cool down: 
roll: posterior chain

 4/22/14 - Tuesday

Warmup: calf stretch, ham stretch, 500 m row, or 2 laps easy pace
WOD:  
3 mile run
 Cool down: roll hams, quads, calves

4/21/14 - Monday
Warmup:  couch, pigeon, front rack stretch, front squats/back squats
Strength: 4x: 4/8 front squat/back squat 75% front squat
*3 min rest btw sets
WOD

    10 min AMRAP: 
10 DB snatch left arm 50/25
30 double unders 
10 DB snatches right arm 
30 double unders
  Cool down
:  couch, pigeon, roll: quads



4/18/14 - Friday
Warmup: couch, pigeon, front rack stretch, front squats
Strength: 5x3 recovery front squats, 65%
*3 sec decent, explode to top
WOD: "Happy 50th Christie"
25 burpees
50 KB swings 53/35
50 wall balls
50 KB swings
25 wall balls
Cool down
: couch, stretch, roll quads

4/17/14 - Thursday

Warmup: 500 m row
WOD: 5 laps, rest 90 sec
4 laps, rest 90 sec
3 laps, rest 90 sec
2 laps, rest 90 sec
1 lap
*record times of all laps minus rest intervals
  Cool down: roll calves, hams, ankle stretch, couch

   4/16/14 - Wednesday

Warmup: 30 ring rows at your own pace, BB row practice
Strength
: 5x8 bent over BB rows
 WOD: "Team Chief"
5 rounds:
5 min AMRAP:
3 power cleans 135/95
6 HR pushups
9 airsquats
*teams of 3 will alternate to complete whole rounds, start where you left of previous 5 min AMRAP
*rest 1 min btw AMRAPs
Cool down:
roll lats and quads, shoulder band mobility

4/15/14 - Tuesday

Warmup: shoulder band mobility, power snatches
Skill: HS, HS hold, HS pushups, HS walks
WOD:  
3 rounds: 20 power snatch 95/65
50 double unders
 Cool down: roll forearms w bar, roll calves and ankles



4/11/14 - Friday
Warmup: calf stretch, pigeon, front rack stretch, 20 squats w bar
Strength: 3x 8/12 front squat/back squat 90% of weight from Monday
WOD: 7 min AMRAP:
12 lunges
6 STOH 115/75
Cool down
: roll: quads, hips, IT band, lats

4/10/14 - Thursday

Warmup: 500 m row
WOD: "Happy Bday Kamalie and Emilie"
teams of 2, only 1 athlete works at a time: 
32 min AMRAP:
100 burpees
80 deadlifts 135/95
60 GHD sit ups 
40 power cleans 135/95
20 push ups 
2 laps within arms reach of partner
  Cool down: roll: hams, lumbar, and quads

   4/9/14 - Wednesday

Warmup: shoulder band mobility, 3 rounds: 3 hang snatches, 5 OHS
Strength
: 5x1 snatch complex (1 hang snatch + 2 OHS)
 WOD: 8 rounds:
12 min cap:
5 snatch deadlifts 95/65
4 power snatch 95/65
3 OHS 95/65
Cool down: 
roll: lats, shoulders, chest

4/8/14 - Tuesday

Warmup: wrist stretch, calf stretch
WOD:  
"Happy Bday Wyatt"
2 laps KB farmers carry 53/35
21 box jumps 30/24
1 lap plate carry 35/25
21 box jumps 
1 lap plate carry
21 box jumps
2 laps KB farmers carry
 Cool down: roll forearms w bar, roll calves and ankles

4/7/14 - Monday
Warmup:  couch, pigeon, front rack stretch, 20 squats w bar
Strength: 3x: 8/12 front squat/back squat 65% front squat
*3 min rest btw sets
WOD

    3 rounds: 
1 lap 
15 wallballs 
30 double unders

  Cool down
:  couch, roll: quads, calves, hams


4/4/14 - Friday
Warmup: couch, pigeon, 20 lunges
Strength: 4 sets: 6 Bulgarian split squats w KB 
WOD: 4 sets or max reps:
1 min DB snatch 50/25, 30 sec rest
1 min sit ups, 30 sec rest
Cool down
: 500 m row

4/3/14 - Thursday

Warmup: 500 m row
WOD: "Nutts"
40 min cap: 
10 HSPU
15 deadlifts 250/150
25 box jumps 30/24
50 pull ups 
100 wall balls 20/15
200 double unders 
2 laps w 45/25 lb plate
  Cool down: 
lay on the floor and think about how much you love FX TX ;)

   4/2/14 - Wednesday

Warmup: wrist stretch, 10 press w  bar
Strength
: 5x press complex (2 strict, 2 push press) 
5-10 ring rows btw sets
WOD: 3 rounds:
2 laps
15 burpees
30 air squats
Cool down: 
roll: quads, calves

4/1/14 - Tuesday
Warmup: calf stretch, ankle stretch, couch
Skill: 10 min double under practice or 3x ME double unders 
WOD:  
5 rounds:
6 power snatches 135/95
10 box jump overs 24/20
Cool down: 
roll: pecs, quads, stretch calves

3/31/14 - Monday
Warmup:  wrist stretch, gargoyle, 10 press w bar
Strength: 5 x clean complex (3 cleans, 3 front squats, 3 split jerks)
WOD

   5 rounds: 
5 hang squat cleans 155/105
15 hand release pushups

  Cool down
:  roll: lats, pecs, lumbar, quads



FX TX in action!

3/28/14 - Friday
Warmup: WOD specific mobility
WOD: Open WOD 14.5 (TBA Thursday night at 7PM at http://www.games.crossfit.com/)
Cool down: mobility 

3/27/14 - Thursday

Warmup: couch, pigeon, squat sit
Skill: 15 min working on weaknesses  
WOD: 20 min AMRAP:
2 laps 
500 m row 
  Cool down:
roll calves, lats, posterior chain

  3/26/14 - Wednesday

Warmup: band shoulder mobility
Strength
: 8 min AMRAP:
4 min of max rep squat snatch 115/75
*clock continues while changing weight
4 min of max rep clean and jerk 165/105
WOD: 21/15/9
KB swings 70/53 
burpees
Cool down: 
roll: lats and posterior chain, couch stretch

3/25/14 - Tuesday
Warmup: 500 m row
WOD:  
"Sarah's 34"
34 DB hang cleans 35/20
34 pull ups
34 DB step ups 24/20
34 GHD sit ups
DB snatches
34 hand release push ups
34 DB thrusters
34 box jumps 24/20
1 lap w dumb bells
Cool down: roll: calves, quads

3/24/14 - Monday
Warmup:  couch, pigeon, 20 OH squats
Strength: 15 min: OH squat max
WOD

  3 rounds:
5 reps of bear complex 135/95 (clean, front squat, shoulder to OH, back squat, shoulder to OH)
2 laps
*if you squat clean that counts as clean and front squat

  Cool down
:  roll: lats, band pull aparts


3/21/14 - Friday
Warmup: WOD specific mobility
WOD: Open WOD 14.4 (TBA Thursday night at 7PM at http://www.games.crossfit.com/)
Cool down: mobility 

3/20/14 - Thursday

Warmup: shoulder band mobility
  WOD: 6 rounds: 
2 laps, 15 burpees
  Cool down:
roll calves, hams, lumbar

  3/19/14 - Wednesday

Warmup: couch, pigeon, 20 squats with bar
Strength
: 7,5,3,7,5,3 back squats
*second set heavier
WOD: 3 rounds for total reps:
1 min power cleans 95/65
1 min front squats 95/65
1 min push press 95/65
1 min rest
Cool down: roll: lumbar, pecs, quads

3/18/14 - Tuesday
Warmup: band shoulder mobility
Skill: EMOM 10 min:
3 power snatches
*focus on speed and form
WOD:  
50-40-30-20-10 KB swings 
10-20-30-40-50 sit ups  
Cool down: 3x10 back ext 

3/17/14 - Monday
Warmup:  3x: 10 hi hang muscle clean, 10 front squats, 10 push jerks
Strength: 7x1 hi hang clean and push jerk  
WOD

   1KM row 
30 hang power cleans 135/95
30 chest to bar pull ups 

  Cool down
:  roll: lats and posterior chain

3/14/14 -  FRIDAY

Warm-up
Mobilize body for the wod
Metcon
Open wod  14.3

3/13/14 - THURSDAY
Warm-upCalf/ankle stretch roll posterior chain
METCON - 16 min CAP:
7 rounds:
1 lap
10 kb swings 53/35
10 situps
Cool down
750 meter recovery row

3/12/14 -
WEDNESDAY
Warmup:
3 rounds with bar:
10 hang above knee muscle snatch
10 hang above knee power snatch
10 hang above knee squat snatch
Strength:
5x3 hang snatch above knee
*work up to a heavy set
METCON:
10 min CAP:
15-12-9
Power Snatch 115/75
TTB
*Remaining time AMRAP of Burpee box jumps 24/20
*record time of First WOD complete and amount of burpees box jumps you completed
Cool down
Banded shoulder stretch

3/11/14 - TUESDAY 
Warm-up:
3 rounds:
10 air squats
10 ring rows
10 pushups
Skill:
10 min EMOM:
odd: 7 push press 
even 5 power cleans
* push press make it a weight that is unbroken each set.
* power cleans make it a weight that is unbroken each set
METCON:
I
n teams of 2 complete as many rounds as possible in 18 min of:
15 wallballs
Half gasser
Cool down: couch stretch, roll posterior chain, calves

   3/10/14 - MONDAY
Warm-up:
Couch, wrist, pigeon stretch 20 front squats with bar
Strength:
4x4 Front squat same weight all sets HEAVY
METCON:
10 min AMRAP:
70 double-unders/ 200 singles
50 Over-the-bar burpees
30 squat clean thrusters 135/95
10 Muscle ups/ Burpee Pullups
Cool down:
Roll lats, calves, triceps


3/7/14 - Friday
Warmup: WOD specific mobility
WOD: Open WOD 14.1 (TBA Thursday night at 7PM at http://www.games.crossfit.com/)
Cool down: mobility 

3/6/14 - Thursday

Warmup: stretch: calves, pigeon, couch, hams
 WOD: 3 mile run OR 5KM row 
*easy recovery pace
  Cool down: roll calves, stretch ankles and anything else sore

 3/5/14 - Wednesday

Warmup: 3x: 10 strict press, 10 push press, 10 bent over rows  
Strength
: 4 rounds:
1A: 5 push press
1B: 10 ring rows, 90 sec rest
WOD
: 7 min:
 3 laps
AMRAP of remainder:
10 hang squat cleans 135/95
20 sit ups
10 box jumps 24/20
3 min rest  
7 min:
 3 laps
AMRAP of remainder:
10 hang squat cleans 135/95
20 sit ups
10 box jumps 24/20   
Cool down:  roll: quads, wrists, calves

3/4/14 - Tuesday
Warmup: 500 m row
WOD:  
"Happy Birthday Sunshine, Dustin, Tem, Susette, and Jim!!!"
2 rounds:
28 Back squats 115/75
40 step ups
40 KB swings 53/35
44 mountain climbers
51 double unders
Cool down: 
roll posterior chain and lats 

3/3/14 - Monday
Warmup
:  couch, pigeon, 20 squats w bar
WOD
   "The Marc Special 2.0"
 25 burpees
25 power cleans 135/95
25 burpees 
EMOM: 7 wall balls

 Cool down
:  couch, pigeon



2/28/14 - Friday
Warmup: WOD specific mobility
WOD: Open WOD 14.1 (TBA Thursday night at 7PM at http://www.games.crossfit.com/)
Cool down: mobility

2/27/14 - Thursday

Warmup: calf stretch, band shoulder stretch, practice double unders 10 min
if possible: 2 min AMRAP: double unders, rest 3 min
2 min AMRAP: double unders
WOD: 3 rounds: 
run 2 laps, rest 90 seconds
rest 5 min 
3 rounds: 
row 500 meters, rest 90 seconds
*record fastest 2 laps and faster 500 m row
 Cool down:
roll calves, stretch ankles and anything else sore

2/26/14 - Wednesday

Warmup: couch, pigeon, 20 squats with bar
Strength: 5x3 recovery back squats tempo: 30x2
no more than 75% of max!
WOD
: 12 min AMRAP:
5 power cleans 135/95
10 KB swings 53/35
20 sit ups
Cool down:  roll posterior chain and quads

2/25/14 - Tuesday
Warmup: 750 m row, roll hamstrings, calves
Strength: 4x8 bent over BB rows
WOD:  
TABATA:
GHD sit ups
box jumps 24/30
row for cal
1 arm DB snatch 50/25 alternating
*30 sec rest between movements
Cool down: roll posterior chain and lats

2/24/14 - Monday
Warmup
:  20 air squats, 15 pushups, 10 wall balls
WOD
   "February Benchmark"
"Karen"
150 wall balls for time

 Cool down
:  couch, pigeon


2/21/14 - Friday
Warmup: 500 m row
WOD: 45 min cap:
"Hot shots 19"
6 rounds:
30 air squats
19 power cleans 135/95
7 strict pull ups
2 laps
Cool down
: mobility

2/20/14 - Thursday

Warmup: 3x: 10 good mornings, 10 strict press, 10 sit ups
Strength: 5x3 strict press
WOD: teams of 2: 
7 rounds: (partners alternate rounds)
7 push press 115/75
7 toes to bar
 Cool down: roll quads and lats

2/19/14 - Wednesday
Warmup: "Bring Sally up airsquat"
Strength: 4 sets:
1A: 3 front squats 3 second pause at bottom (good form)
1B: 10 ring rows
2 min rest
WOD: 3 laps
50 wall balls
50 hand release push ups
3 laps
Cool down:  couch, 500 m recovery row

2/18/14 - Tuesday
Warmup: 7x snatch complex (1 power snatch, 1 OHS, 1 snatch balance, 1 snatch)
Strength: 5 sets: 1.1.1 (10 sec rest btw reps)
WOD:  
10 min AMRAP:
5 HSPU
10 pull ups
15 KBS 70/53
Cool down:
roll lats, shoulder band mobility

2/17/14 - Monday
Warmup
:  3x: 10 back ext, 10 hang power cleans, 10 push jerks
WOD
  10 power clean and jerks 185/115
2 laps 
10 power clean and jerks 
2 laps 
10 power clean and jerks

 Cool down
:  500 m row, roll posterior chain  


2/14/14 - Friday
Warmup: behind the neck front rack stretch, wrist stretch, pigeon, couch
Strength: 5 sets of 1.1.1 squat cleans, 10 sec rest between reps
WOD: 4 min AMRAP:
10 KB swings 70/53
10 pull ups
rest exactly 4 min
4 min AMRAP:
10 box jumps
10 hand release push ups
Cool down
: banded shoulders

2/13/14 - Thursday

Warmup: roll and stretch: calves, hams
WOD: 20 min to complete: 
1 mile run for time 
once 20 min cap ends start as a class: 
10 min EMOM: 
10 thrusters 
5 burpees 
*If you don't complete within the min, rest 1 min then start the next
 Cool down: band shoulders

2/12/14 - Wednesday
Warmup: wrist stretch, shoulder band stretch
WOD: 6 min AMRAP:
5 power cleans 135/95
5 burpees over the bar
3 min rest
6 min AMRAP:
10 wall balls 20/15
10 hand release push ups
3 min rest
6 min AMRAP:
row for cal
Cool down:  couch, pigeon

2/11/14 - Tuesday
Warmup: 10 pass throughs, 10 shoulder rotations to each side with pvc, snatch complex 7x: (power snatch + OHS + snatch balance + snatch)
Strength: 6 sets: hang snatch + snatch -rest 2 min btw sets
WOD:  
5 rounds:
10 hand power snatch 95/65
30 double unders
Cool down: shoulder band mobility

2/10/14 - Monday
Warmup
:  500 m row
WOD
 "Farewell Ruben:
20 pullups
5 man makers 20/15 
half gasser w DBs
 20 DB stepups
5 man makers 
half gasser 
20 DB push press
5 man makers
half gasser
20 DB jumping squats 
5 man makers
half gasser 
20 DB push press
5 man makers 
half gasser
20 DB step ups 
5 man makers 
half gasser 
20 pullups  

 Cool down:  mobilize what is sore


2/7/14 - Friday
Warmup: wrist stretch, couch, pigeon, 5x with 50%: 3-position clean (high hang, from knee, from floor) + 1 jerk
Strength: 15 min to max clean and jerk
WOD: 500 m row/2 laps
50 burpees
100 airsquats
500 m row/2 laps
*for run/row do what you normally do not do!
Cool down
: mobility on anything sore!

2/6/14 - Thursday
Warmup: shoulder band mobility, 3x10 ring rows 
Strength: 4 sets:
1A: 6 Turkish getups, rest 30 sec
1B: L-sit on parellettes max hold (plank if you can't L-sit)
WOD: 
40 double unders
20 KB swings 70/53
10 HS pushups 
4 laps 
10 HS pushups 
20 KB swings 
40 double unders
 Cool down: roll: chest, shoulders, calves

2/5/14 - Wednesday
Warmup: quad and hip mobility, 20 back squats with bar 
Strength: 5x3 back squats, rest 2-3 min btw sets  
WOD: 4 rounds:
20 weighted step ups 25/15
15 hand release pushups
Cool down:  roll: quads, posterior chain

2/4/14 - Tuesday
Warmup: 3x10 back ext, band shoulder stretch, wrist stretch
WOD:  
"Hawa's 26"
26 rounds:
1 power clean 185/115
5 KB swings 53/35
10 situps
Cool down:
750 m row

2/3/14 - Monday
Warmup
:  20 airsquats, 15 pushups, 10 wallballs
WOD:
"February Benchmark"
"Karen"
150 wall balls for time 
 Cool down:  couch, pigeon


1/31/14 - Friday
Warmup: 3x10 back ext, wrist stretch, 10 press, 10 push press
Strength: 15 min to max push press
WOD: 1KM row or 4 laps for time
followed immediately by...3 rounds:
10 push press 95/65
15 box jumps 24/20
followed immediately by...
40 T2B or 40 GHD sit ups if shoulders are sore
Cool down: roll calves, shoulder band mobility

1/30/14 - Thursday
Warmup: 750 m row
   WOD: "Christy Smitherman's Bday WOD"
39 wall balls 20/15
 3 half gassers 
39 KB swings 53/35
3 half gassers 
39 goblet squats 53/35
3 half gassers
39 double unders 
3 half gassers
39 GHD sit ups
 Cool down:
roll: calves, quads

1/29/14 - Wednesday
Warmup: TABATA: air squats
*easy pace, maintain reps throughout 4 min
review progressions of pistols to establish where each athlete is
Strength: 4 sets:
1a: 12 pistols
1b: 8 BB rows
rest 1 min
WOD: "Isabel"
30 snatches for time 135/95
rest then 500 m row for time, all out
Cool down:  shoulder band mobility

1/28/14 - Tuesday
Warmup: wrist stretch, couch, 20 front squats
Strength: 5 sets of clean complex (1 clean from 2 inches off floor + 2 front squats)
WOD:  
15 min AMRAP:
10 squat cleans 135/95
20 burpees
30 sit ups
Cool down: 750 m row

1/27/14 - Monday
Warmup
:  3x: 10 push press, 5 good mornings, 10 min double under practice
WOD:
"January Benchmark retest"
10 min AMRAP:
5 STOH 115/75
10 deadlifts 115/75
15 box jumps 24/20
*Hips must open and pause before rebounding, you may step down but no step ups, scale box height accordingly
 Cool down:  roll: posterior chain



1/24/14 - Friday
Warmup: 3x10 back ext, then 10 toe touches, 10 barbell good mornings, 15 pushups
Strength:     15 deadlifts, rest 20 sec
max ring pushups, rest 3 min
10 deadlifts, rest 20 sec
max ring pushups, rest 3 min
5 deadlifts, rest 20 sec
max ring pushups
*deadlifts must be unbroken, record each weight and total number of ring pushups
WOD: 3 rounds:
half gasser
5 power cleans 135/95
10 pull ups
Cool down: roll and stretch anything tight!

1/23/14 - Thursday
Warmup: 3 rounds: 10 push press, 5 good jumping mornings with bar
   WOD: 4x 3 min AMRAPs:
5 STOH 115/75
10 deadlifts 115/75
15 box jumps 
*1 min rest between AMRAPs
 Cool down: roll: posterior chain

1/22/14 - Wednesday
Warmup: couch, pigeon, 20 squats
Strength: 4x8 back squats
WOD: 30 wall balls
10 KB swings 53/35
20 wall balls
20 KB swings
10 wall balls
30 KB swings
Cool down:  roll: quads, lumbar

1/21/14 - Tuesday
Warmup: 7x snatch complex (power snatch, OHS, snatch balance, snatch)
Strength: 15-20 min to max snatch  
WOD:  

12 min AMRAP:
3 power snatch 135/95
6 HS pushups
9 shoot thrus
Cool down: shoulder mobility, roll: chest, shoulders

1/20/14 - Monday
Warmup
:  pigeon, couch, wrist, 20 reverse lunges w bar
Strength: 4 sets: 1A: 16 reverse front rack lunges, rest 1 min, 1B: 5-8 chin-ups
WOD: 3 rounds:
8 front squats from ground 185/135
2 laps
*goal is to do front squats unbroken, adjust weight accordingly

Cool down
:  couch, pigeon



1/17/14 - Friday
Warmup: pigeon, couch, 500 m row
Strength: 4x6 each leg Bulgarian split squats w KB
WOD: 3 rounds:
50 double unders 
25 airsquats 
2 laps  
Cool down: roll: calves, quads

1/16/14 - Thursday
Warmup: 20 OHS with bar, 15 hang muscle snatch, 10 hang power snatch 
  WOD: alternate minutes for 20 min:
odd minute: 3 power snatches 135/95
even minute: 10 wallballs
 Cool down:
shoulder band mobility

1/15/14 - Wednesday
Warmup: 3x10 back extentions, 10 toe touches, 10 bb good mornings  
Strength: deadlift % of 3RM
5x50%, 3x75%, 2x85%, 1x90-95%, test 3RM, new 3RM  
*If coach tells you to drop bar between set or don’t exceed weight then do as they say!
WOD: 7 min AMRAP:
7 box jumps
7 burpees
7 KB swings 53/35
Cool down:  roll: hams, calves, lumbar 

1/14/14 - Tuesday
Warmup: 3x: hollow rocks, supermans, 5 min kipping practice
 WOD:  
15 clean and jerk any style 135/95
30 hand release pushups
2laps
10 clean and jerks
20 hang release pushups
2 laps
5 clean and jerks
10 hand release pushups
Cool down: roll: pecs, lats, thoracic, delts

1/13/14 - Monday
Warmup
:  behind the neck, front rack stretch, gargoyle, 20 front squats with bar
Strength: 5x3 high hang squat cleans, 90 sec rest between sets
WOD: 3 rounds:
15 ring dips
10 thrusters 135/95

Cool down
:  shoulder band mobility  



1/10/14 - Friday
Warmup: 500 m row
WOD: "The Marc Special"
20 thrusters 95/65
20 SDHP 95/65
20 push jerks 95/65
20 OH squats 95/65
20 front squats 95/65
*EMOM starting at 0:00 perform 4 burpees
Cool down: mobility on whatever is tight :)


1/9/14 - Thursday
Warmup: wrist stretch, roll lats
Strength: 6 sets of power cleans 1.1.1 *rest 10 sec between singles, 3 high box jumps, rest 1 min 
  WOD: 30-20-10
toes to bar
hand release push ups
 Cool down: shoulder band mobility

1/8/14 - Wednesday
Warmup: couch stretch, 20 pushups, 20 back squats with bar
Strength: 5x5 back squat (5 rep max) *between each set 10 ring rows (feet on box if possible)
WOD: 3 rounds:
30 walking lunges
30 sit ups
2 laps
Cool down:  couch, roll hamstrings

1/7/14 - Tuesday
Warmup: 7x snatch warmup with bar (power snatch, OHS, snatch balance, squat snatch
Strength: 4x snatch complex (1 snatch + 2 OHS)
 WOD:  
3 rounds of max reps:
1 min burpees
1 min row for cal
1 min DB snatch 50/35
1 min rest
Cool down: shoulder mobility

1/6/14 - Monday
Warmup
:  3x: 10 pushpress, 5 good mornings w bar then: 10 min double under practice
WOD:  "January Benchmark"
10 min AMRAP:
5 shoulder to overhead 115/75
10 deadlifts 115/75
15 box jumps 24/20
*no step ups, scale box height if needed

Cool down
:  roll: calves, ankles, and posterior chain



1/3/14 - Friday
Warmup: 750 m row
WOD: 5 rounds:
20 KB swings 53/35
15 wall balls
10 box jump overs
5 strict pull ups
Cool down
: roll lats, band shoulder stretches

1/2/14 - Thursday
Warmup: 3 rounds: 20 hollow rocks, 20 superman holds
 Strength: 5x3 touch and go squat cleans
WOD: 5 STOH 135/95
10 toes to bar 
20 double unders 
 Cool down: band shoulder stretch


12/30/13 - Monday
Warmup
:  couch stretch, pigeon stretch, 20 squats with bar
WOD:  December Benchmark retest
50 front squats
*5 burpees every time you drop bar
Cool down:  couch, 750m row



12/27/13 - Friday
Warmup: band shoulder, row 500 m 
 Strength: 5x5 strict shoulder press
WOD: 50 burpees
50 box jumps
50 push jerks 115/75
Cool down
: roll: calves, thoracic, chest

12/26/13 - Thursday
Warmup: 3 rounds with bar: 10 bent over row, 5 front squats
 WOD: ME unbroken front squats 135/95
8 bent over rows 135/95
1 min rest
 Cool down: pigeon, couch, thoracic

12/25/12 - Wednesday
Warmup: chug a coffee
WOD: open presents for time
Cool down:  convince a significant other or child to clean up the wrapping paper while you take a nap

12/24/12 - Tuesday
Warmup: drink hot chocolate
 WOD:  
50 burpees for time
Cool down: eat a pie


12/23/13 - Monday
Warmup
:  3 rounds: 20 hollow rocks, 20 superman holds
WOD:  Bittner's 49
49 wallballs
49 KB swings 53/35 
49 airsquats
49 hand release pushups
49 air squats
49 KB swings
49 wall balls
Cool down:  couch, thoracic



12/20/13 - Friday
Warmup: 3 rounds of WOD with 60% of weight 
WOD: 20 min EMOM
3 power cleans 165/105
2 front squats 135/105
1 jerk 135/105
*If you do not finish all reps within a minute, rest the next minute then restart
Cool down: shoulder mobility


12/19/13 - Thursday
Warmup: pigeon stretch, couch stretch, barbell good mornings
Strength: max deadlift 
  WOD: 8 Min AMRAP:
6 dead lifts 185/125
12 GHD sit ups 
36 double unders 
 Cool down: Roll thoracic, lumbar, and hams

12/18/12 - Wednesday
Warmup: 10 min snatch balance practice
Strength: 5x2 OH squat *3 second pause at bottom
WOD: 5-4-3-2-1 OH squat 155/105
1-2-3-4-5 wall walks
Cool down:  shoulder mobility, 750 m recovery row

12/17/12 - Tuesday
Warmup: 3 rounds
20 hollow rocks
20 superman holds
 WOD:  
30-20-10-20-30
KB swings 53/35
box jumps 24/20
*2 laps after each round
Cool down: Roll calves, thoracic


12/16/13 - Monday
Warmup
:  gargoyle stretch, wrist stretch, 20 air squats
Strength:  clean complex 5 x 1 (1 clean + 1 high hang clean + 1 front squat + 1 jerk)
WOD:  For Time (12 minute cap)
30 squat clean thrusters with 155/105 lbs
Cool down:  roll lats banded shoulder stretch, roll quads


12/13/13 - Friday
Warmup: Couch stretch, pigeon stretch, wrist stretch
Strength: 3x10 front rack lunge (heavy)
WOD: 20 min AMRAP
5 thruster 95/65
7 hang power clean 95/65
10 SDHP 95/65
Cool down: shoulder mobility, roll posterior chain


12/12/13 - Thursday
Warmup: Banded shoulder stretch, 500 meter recovery row
Strength: 5x5 HSPU negative
(after every negative reset and go back into handstand must be rx height, if unable then 5x5 of getting into handstand hold)
WOD: 5 rounds for time:
2 laps
20 KB Snatch 53/35
10 burpees
Cool down: Shoulder banded mobility

12/11/12 - Wednesday
Warmup: 750 meter recovery row
WOD:  "My fitness hurts"
3 sets for max reps:
60 second of wallballs 20/14
60 second rest
60 second of power cleans 135/95
60 seconds of rest
60 seconds of box jumps 24/20
60 seconds of rest
60 seconds of KB swing 53/35
60 seconds of rest
Cool down:  DU practice, shoulder mobility

12/10/12 - Tuesday
Warmup: 3 rounds
20 hollow rocks
20 superman holds
5 min activated shoulder Kipping
Strength: 15 min 1RM Power Clean + Push Jerk
WOD:  4 rounds for max reps:
45 second DB Burpees
(hands remain at sides during jump
15 sec rest
45 seconds anchored sit-ups
15 sec rest
Cool down: Roll thoracic, lats, pigeon stretch


12/9/13 - Monday
Warmup:  Couch stretch, wrist stretch, 20 air squats
Strength: 5x5 front squats
* 3 high box jumps after each set
WOD:
10-9-8-7-6-6-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Push press 95/65
Front squat 95/65
Cool down: Gargoyle stretch, shoulder mobility




12/5/13 - Friday
Warm up - 7 x 1 complex with barbell work on speed and efficiency
(power snatch + overhead squat + snatch balance + squat snatch)
Strength - 15 min to 1 rep max snatch
WOD for time
30 OHS w/ 115/80 lbs
30 GHD sit ups
20 power snatches w/ 115/80 lbs
20 GHD sit ups
10 squat snatches w/ 115/80 lbs
10 GHD sit ups
Cool down - banded shoulder stretch, roll lats


12/5/13 - Thursday
Warm up- 3 rounds: 20 hollow rock, 20 superman holds, 5 min activated kip if able to keep good form 3x10 pullups
Strength - 5 x 1 complex (2 strict press + 2 push press)
WOD
5-4-3-2-1 Power clean w/ 185/120 lbs
50-40-30-20-10 Double unders
Cool down - 750 meter recovery row, roll calves and lats


12/4/13 - Wednesday
Warm up - couch stretch, pigeon stretch, 20 squats with bar
Strength - establish 1 rep max of high bar back squat
WOD (In teams of 2 alternate rounds) 12 Min AMRAP
3 man makers w/ 35/20 lbs
12 box jumps at 24/20"
Cool down - shoulder band mobility, roll calves


12/3/13 - Tuesday
Warm up - 3 Rounds: 20 hollow rocks, 20 superman holds, 5 min active shoulder kip.
Strength - 5 x 10 pendlay rows
WOD - for time
2 laps
20 dumbbell snatches w/ 50/30 lbs
20 hand release push ups
2 laps
15 dumbbell snatches w/ 50/30 lbs
15 hand release push ups

 

 

2 laps
10 dumbbell snatches w/ 50/30 lbs
10 hand release push ups

Cool down - banded pull aparts

12/2/13 - Monday
Warm up - wrist stretch, super friend front squat stretch, gargoyle stretch w/ bar
DECEMBER BENCHMARK WOD
50 front squats w/ 135/95 lbs
*every time you drop the bar, 5 burpee penalty before you can pick the bar back up.
Cool down - couch stretch, pigeon stretch, shoulder band mobility



11/27/13 - Wednesday

Warm Up: band shoulder stretch, 20 OHS with bar
Strength:
6 min: OHS max from ground 
WOD:
18 min AMRAP:
1 lap
5 OHS 135/95
1 lap
10 GHD sit ups
Cool Down:  banded pull aparts, roll quads


11/26/13 - Tuesday
Warm Up: wrist mobility
Strength:
5x3 hang power cleans
WOD:
3 rounds:
15 hang power cleans 135/95
15 burpees
Cool Down: wrist mobility


11/25/13 - Monday 
Warm Up: half TABATA thruster, 5 min kipping practice
"Fran"
21-15-9
thrusters 95/65
 pullups
Cool Down: shoulder band stretches
, couch stretch


11/22/13 - Friday
Warm Up: 2x10 hollow rocks, super man position, 5 min activated shoulder kipping pull ups 
WOD:
 "Glen"
30 Clean and jerk (any style)
1 mile run
10 rope climbs
1 mile run
100 burpees
(40 min cap)
Cool Down: lay on floor then roll anything that's tight :)


11/21/13 - Thursday
Warm Up: 3 rounds: 10 pushups, 15 sec stretch hold on bar 
Strength: 7x1 press complex (2 strict press, 2 push press)
 WOD:
 "Annie"
50,40,30,20,10
double unders
sit ups
Cool Down:  roll calves, shoulder mobility

11/20/13 - Wednesday

Warm Up: 750 m row
Strength:
 5x3 back squat max 
WOD:
 8 min cap:
8,7,6,5,4,3,2,1
16,14,12,10,8,6,4,2
deadlifts 155/105
jumping lunges
rest 2 min then:
5 rounds: 6 min cap:
10 goblet squats 53/35
10 pull ups
Cool Down:  roll quads, roll lats


11/19/13 - Tuesday
Warm Up: BB complex 7 times, work on technique and speed, power snatch + OH squat + snatch balance + squat snatch
Strength:
 5x1 3-position snatch (ground, above knee, hip)
WOD:
10 min AMRAP:
10 KB swings 70/53
10 OH squats 95/65
Cool Down: hang from bar, banded pull aparts


11/18/13 - Monday 
Warm Up: 3 rounds: easy pace half gasser, 10 BB thrusters, 5 pull ups 
"Kinda like Fran"
 4 laps
22 pull ups
12 thrusters 95/65
16 pull ups
16 thrusters
12 pull ups
22 thrusters
4 laps
Cool Down: roll lats, couch stretch



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