October 30, 2014

10-30-14

Warm Up: 3x agility ladder 

                10 ring rows

                 Inch worms

Skill: T2B

MetCon: Varsity

              For time

              50 double unders

              30 cal row

              20 t2b

              10 power cleans

              50 double unders

              JV

              40 double unders/single

              25 cal row

              15 t2b/k2e

              10 SDHP

              40 double unders/single

              

              

October 28, 2014

October 28, 2014

Warm Up:  3x 200m Run
                        10 Wall Squats
                        Atl lunges
                       Burpee Broad Jumps

Strength: Varsity: Back Squat 10 RM + 10# from last week
                JV: Front Squat 3 x 5

MetCon: Varsity: Helen (15 Min Cap)
                             3 Rnds
                             400m Run
                             21 KB Swings
                             12 Pull Ups
                 JV: Mini Helen
                        3 Rnds
                        200m Run
                        16 Kb Swings
                         8 Pull Ups

October 25, 2014

10-24-14

Warm Up: 3x 200m run

                     Inch worms

                     Leg kicks

Strength: 8 min emom 4 push press

MetCon: Team wod

              4 team members

              AMRAP

              3 rnds 1 min at each station

              Deadlifts

              Burpees

              Over head alt lunges

              KB sumo deadlift high pulls

              

  

               

October 23, 2014

10-23-14

Warm Up: 3x 1 min row
                       10 shoulder passes
                       10 push ups
                       10 jumping ring dips

Skill: HSPU
         Group 1: Has Kipping HSPU
                        work on technique, strict and deficit
         Group 2: Can get a handstand on the wall
                         work on lowering head to a higher target, understanding the kip, work towards RX
         Group 3: Cannot do a handstand on the wall
                        Work on building strength with elevated feet push ups and wall walks

MetCon: V/JV: Grace
                          30 Clean and Jerks for Time

October 21, 2014

10-21-14

Warm Up: 3 x 10 wall squats

                       Broad jumps

                       10 ring rows

Strength: varsity: back squat 10 rm

               JV: back squat 3x5

MetCon: Varsity: 10 min

                           800m run

                           With remaining time

                           5 pull ups

                           5 power snatches

              JV: 8 min

                    400m run

                    With remaining time

                    5 pull ups

                    5 kb swings 

October 18, 2014

10-18-14

Warm Up: 3x 10 wall squats

                      10 push ups

                      10 good mornings

Strength: Varsity: 6 min emom 3 power cleans and 5 front squats at 50-60% of max clean

JV: power cleans 3x3

MetCon: teams of 2

               21-15-9

               Push press

               KB Swings

               Plate over head lunges 

               On go each teammate does 21      Reps of the 3 movements. Teammates cannot move on to round of 15 reps till both partners complete round of 22

October 16, 2014

Warm up: 3x 10 ring dips

                      1 min row

                      1 min jump rope

Skill/Strength: strict w/ band, strict, kipping and butterfly pull up stations

MetCon: varsity: 4 rnds for time

                          5 power cleans (135/95)

                          10 pull ups

                          15 burpees

               JV: 4 rnds for time

                     5 deadlifts

                     7 ring rows

                     9 burpees

October 14, 2014

10-14-14

Warm Up: 3 x 10 burpees

                       10 shoulder passes

                        Butt kicks

                       Over and under the fence

Strength: varsity: split jerk technique work

                Junior Varsity: push jerk    technique

MetCon: Varsity: 10 min AMRAP

                           10 wall balls

                           10 push ups

                           250m row

              JV: 10 min AMRAP

                    5 wall balls

                    5 push ups

                    150m row

October 11, 2014

10-11-14

Warm Up: 3x agility ladders

                     10 burpees

                     10 jumping ring dips

Strength: varsity: hang snatch 5 min emom 3 reps

Junior varsity: snatch intro

MetCon: 12 min AMRAP 

               Teams of 2

                Teammate 1: 200m run

               Teammate 2: 5 push ups, 10 air squats

Score is total rounds completed of the 5 and 10

October 9, 2014

10-9-14

Warm Up: 3x 200m run

                      10 tuck jumps 

                       10 push ups

Skill: V/JV double and single unders

Metcon: Varsity

             10 min AMRAP

              25 double unders

              10 ground to overhead (75/65)

   

             JV

             8 min amrap

             20 double or single unders

             6 kb deadlifts

             6 DB push press

October 7, 2024

Warm Up: 3x broad jumps 

                      Butt kicks

                      High knees

                      Inch worms

Strength: varsity 4x3 overheadsquat 

                Junior varsity 3x5 overhead squat

MetCon: V/JV 10 shuttle sprints

October 4, 2014

10-4-14

Warm up: 3x 400m Indian sprint

                     10 jumping jacks

                     10 ring rows

Strength: V/JV strict and weighted pull ups band are permitted 5x5

MetCon: teams of 3

              Teammates cannot advance to        next station till member in front is done

For Time

15 cal row

25 box jumps or step ups

35 air squats

45 push press

Then work backwards

October 2, 2014

10-2-14

Warm Up: 3x Agility Ladder
                       Shoulder Passes
                       200m Run
                       10 Wall Squats

Skill: Varsity/Junior Varsity 10 mins to Practice Handstands and Handstand Walks

MetCon: Varsity/Junior Varsity: 21 - 15 - 9 Reps for Times
                              Thrusters
                              Burpees