31 May 13

Conditioning: 5 rounds for time of: Run X 400 meters Push Press X 15 @ 95#/65# Rope Cimb X 15′ Mobility: 3 rounds of: Dumbbell Lying External Rotation X 15 each side @ 5#/2.5# Y’s, T’s, L’s X 5 @ same load Shoulder Passthrough X 10 each direction If time remains, spend some time with the lacrosse balls.  Work the areas you didn’t hit in class earlier in the week […]

Strength:  Snatch 5 X 3, heavier than last week, if possible.  Rest 2:00 – 3:00 between sets.  Do progressions of the Snatch if you cannot do full Snatches Snatch Pull 4 X 3 3 rounds, not for time of: Good Morning X 10 Bent Row X 10 @ same load as Good Morning Pigeon X 1:00 each leg Mobility:  Lats and scapula (shoulder blade/rotator cuff) X 7:00 each side.

Strength & Conditioning: Every 2:00 X 7 rounds: Deadlift X 7 @ 75% of 1RM Wall Ball X 10 @ 20#/14# Rest remainder of round Core/Midline and Mobility:  3 rounds of: Inchworm, no push up X length of the mats Seated Forward Fold X :30 Hip Swivel X 5 each side Finish with Lacrosse Ball “peanut” for lumbar and lower thoracic spine, working up to shoulder blades.  Spend 10:00 on […]

Strength: Clean & Jerk:  5 X 3+1.  This means you perform 3 full Cleans (or progression that is right for you), after completing your 3rd Clean, you perform 1 Jerk.  Heaviest possible for the day.  Rest 2:00 – 3:00 between efforts. Conditioning: 3 rounds for time of: Double Under X 50 Knees to Elbows X 15 Mobility: Calf Barbell Smash X 5:00 each leg.  This will be much needed after […]

CCS&C is closed Friday, but here is a great workout you can do that doesn’t require any equipment. Warm Up:  3 rounds of Inchworm X 5 (with Push Up) Bear Crawl X 10 meters Snail Crawl X 10 meters Cossack Squat X 10 each leg No rest during the entire workout. AMRAP in 7:00 of:  Burpee X 15 Walking Lunge X 10 steps each leg Immediately into 2:00 max effort […]

Today you will be “KettleSwole” when you leave Conditioning: 5 Rounds of: Run X 200 meters Kettlebell Floor Press X 10 (each arm) @ 53#/35# Kettlebell Swing X 15 (overhead) @ same load Rest, then – Windmill 3 X 5 @ you call it. Mobility: Hamstring – sit on a plyo box with a tennis ball placed high on the hamstring, right below your sit bone (ischial tuberosity for fellow […]

Strength: Clean & Jerk: 3 X 3 heaviest possible with optimal form.  If you do not have the capacity for the full Clean, do progressions that are appropriate, i.e. Hang Power Clean + Front Squat, Power Clean + Front Squat.  Rest 2:00 – 3:00 between efforts Back Squat: 3 X 5, heaviest possible with optimal form.  Rest 2:00 – 3:00 between sets. Good Morning: 3 X 5, heaviest possible with […]

After a short Dynamic Warm Up, complete 3 rounds not for time of: Leg Blaster = 10 Air Squats, 10 Lunges (5 each leg), 10 Jumping Lunges (5 each leg), Jump Squat X 10 Push Up w/ Arm Circle X 5.  1 rep = Push Up, Arm Circle right arm, Push Up, Arm Circle left arm, so it’s 10 Push Ups total Duck Walk X 10 steps (5 each leg) […]

Strength: Snatch: 3 X 3, heaviest possible with optimal form.  If you do not have the capacity for the full Snatch, do progressions that are appropriate, i.e. Hang Power Snatch + Overhead Squat, Power Snatch + Overhead Squat.  Rest 2:00 – 3:00 between efforts Front Squat 3 X 3, heaviest possible with optimal form. Rest 5:00 – 10:00, then… Conditioning: “Annie” For time: 50, 40, 30, 20, 10 reps of: […]

Partner WOD :60, :40, :20 of each for total reps. Push Press @ 75#/45# Shuttle Run X 10 meters Wall Ball @ 20#/14# Kettlebell Swing (Hard Style) @ 53#/35# Here’s how it goes: Partner “A” does max reps of Push Press for :60 while Partner “B” is at rest.  After :60 partners switch and continue counting reps After Partner “B” completes :60 of Push Press, Partner “A” does max reps […]