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Daily WODS 08/07/17-08/13/17

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Monday 08/07/17
Regular Classes WOD
A. Close Grip Bench Press
10-8-6-4-2 Rest 90 sec b/t sets.
B. 4 rounds
45 sec max rep pull ups
45 sec max rep box jumps
45 sec plate burpee
45 sec plate gto
Rest 3 min b/t rounds
C. Mobility
Chest/Upper Back

BootCamp (Noon Only)
2 Rounds of
9 Min AMRAP
100′ Farmers Carry
10 Toes to Bar
5 Ring Dips
Rest 3 min

Tuesday 08/08/17
Regular Classes WOD
A. Warm Up (Primer)
6 Min AMRAP (for quality)
3 KB Snatch/arm
3 KB Press/arm
4 2/2 KB OH Lunges
50’ KB OH Walk
Rest 30 sec
B. 9 Min AMRAP
50’ SA Farmers Carry
12 V-Ups
12 Ring Rows
rest 3 min
9 min AMRAP
300m Run
12 Wall Balls
12 Box Jumps
rest 3 min
9 Min AMRAP
12 Goblets Squats
12 Sit Ups
12 HR Push Ups

BootCamp (Noon Only)
A. For time
15 HSPU
15 Deadlifts 185/135
10 HSPU
10 Deadlifts 185/135
5 HSPU
5 Deadlifts
B. Back Squats
Work up to a heavy 2 reps

Wednesday 08/09/17
Regular Classes WOD
A. 2 Rounds
4 Minutes AMRAP
20 Double Unders
6 toes to Bar
12 DB Push Press
rest 2 min
4 Minutes AMRAP
30 Alt Lunges
20 Russian Twist
10 Ring Dips
rest 2 min
B. 3-4 Sets NOT for time
30 sec FC Hold (Heavy)
4 Kip Swings + 4 Kipping Pull Ups (UB Complex)

BootCamp (Noon Only)
For time
25 Alt DB Snatch
10 Burpees Box Jumps Over
20 Alt DB Snatch
10 Burpees Box Jumps Over
15 Alt DB Snatch
10 Burpees Box Jump Over

Thursday 08/10/17
Regular Classes WOD
A. 15 Min AMRAP
250m Row
8 Power Snatch 95/65
8 OHS (Same Bar)
B. 3 Sets NOT for time
8/leg SL BB RDL, rest 60 sec
8/side banded clam shell
(https://youtu.be/QjKyGqrAaP4)
Accumulate 45 sec Hollow Body Hold
Accumulate 45 sec Superman Hold

BootCamp (Noon Only)
8 Min AMRAP
4 Squat Clean (Heavy)
12 Ring Rows

Friday 08/11/17
Regular Classes WOD
A. “The Bear”
5 Sets of UB Complex
Power Clean + Front Squats + Push Press + Back Squats + Push Press B/N
Must go UB during a round, no resting on ground. Rest as needed b/t rounds. Add weight each round.
B. EMOM x 10
100m Sprint

BootCamp (Noon Only)
Team WOD, WOD TBD.

 

Daily WODS 07/31/17 – 08/06/17

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Monday 07/31/17
Regular Class
A. 12 Min to find 3RM Deadlift
B. 4 Rounds
5 power clean @ 75% of 1 RM
10 deadlifts (same bar)
15 DB push press
20 no push up Burpee
Rest 2min

BootCamp (Noon Only)
22 Min AMRAP
200m Run
20 Walking Lunges Steps
15 Hanging Knee Raises
10 Pull Ups

Tuesday
A. 8 min AMRAP
100’ Farmers Carry
10 Toes to Bar
5 Dips
rest 2min
8 min AMRAP
200m run
10 V-Ups
6 Box Jump Over
rest 2min
8min AMRAP
30 Double Unders (60 singles)
30/30 side plank
5 Pull Ups
B. 3 Sets NOT for time
10 Leg Raises on Stall Bars
8-14 Abs Roll Out
45 sec Superman Hold

BootCamp (Noon Only)
A. HSPU, 6-5-5-4-4-3. Challenging
Rest as needed b/t sets.
B. 3 Sets
20 Wall Balls to 12/10′ Target
Rest 30 sec b/t sets.

Wednesday
A. Snatch, 3 Positions (Above Knee, Below Knee, Floor)
6 Sets of (1+1+1). Rest as needed
B. Back Squats, Complete 5 sets of 4reps @70% of 1 Rm
Rest 30 sec b/t rounds
C. Mobility Work if time allows it.

BootCamp (Noon Only)
6 Rounds for time
250m Row
12 Hang Power Clean 75/55
8 Shoulder to Overhead 75/55

Thursday
A. 2 Rounds of 3 Min AMRAP:
15 Russian KB swing
20 oh plate alt lunges
Rest 90sec
3 Min AMRAP:
10 KB Upright Row @ 53/35
10 HR push ups
Rest 90sec
3 Min AMRAP:
10 hi hang muscle clean 75/55
10 Btn snatch grip push press 75/55
Rest 90sec
B. 3 Sets NOT for time
15 Glute Ham Roll
45 sec Monster Walk Crab Walk, rest 15sec
45 sec Monster Walk Speed Skater, rest 15sec
45 sec Monster Walk Cowboy, rest 15sec

BootCamp (Noon Only)
A. 12 min to find 3 RM Back Squats
B. 3 Sets
25 Double Unders
12 Box Jumps w/ Step Down
12 KB Swings

Friday
A. 7 Rounds for time:
250m Row
6 Pull Ups
12 wall balls
Rest 1 min
B. 3 Sets NOT for time:
10 Banded Face Pull Into External Rotation into OH Press
10 Banded Scarecrows
12/arm Elbow on Knee External Rotation

BootCamp (Noon Only)
Team WOD, WOD announced at later date

 

 

 

 

 

 

 

 

garrisono

[11:45 AM]

 

 

 

What is the benefit and purpose of using btn snatch grip push press in a short amrap?

 

 

 

 

 

 

 

 

loicjoseph

[11:56 AM]

 

 

 

Something different than regular push press as well as working on the posture.

 

 

 

 

 

Jump

Mark as read (esc)
Mark as read

 

 

Weekly WODS 07/24-07/31

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Monday 07/24/17
Regular Classes WOD
A. 3 Rounds for Time
470m Run
21 Toes to Bar
15 Hang Power Snatches 95/65
B. 3 Sets NOT for time
Accumulate 30 sec Free Handstand Hold Practice (w/partner)
5/5 DB SA OH Squats
10/leg SL DB RDL

BootCamp (Noon Only)
A. 30-20-10 Reps of:
KBS 53/35
Wall Balls 20/14
Double Unders

Tuesday 07/25/17
Regular Classes WOD
A. 1 Power Clean + 1 Split Jerk x 2 reps
6 Sets. Rest as needed
B. “Swole” Circuit
3 Sets
20 BB Upright Row
20 Russian Lean

BootCamp (Noon Only)
A. HSPU
6-6-5-5-4-4. Challenging, Rest as needed
B. 5 Min AMRAP
HR Push Ups. EMOM, 3 Box Jumps

Wednesday 07/26/17
Regular Classes
A. 8 Min AMRAP
5 C2B Pull Ups
10 DB Thrusters 50/35
100m Run
B. 3 Sets NOT for time
8 Strict Pull Ups, VERY SLOW Negative
12 Glute Ham Rolls
8/leg Eccentric Calf Raises

BootCamp (Noon Only)
A. Tabata This! 8 sets of 20 sec on, 10 sec off with 1 min rest b/t movements
Shuttle Run
Ring Rows
Row
Air squats

Thursday 07/27/17
Regular Classes
A. For time:
100 Double Unders
50 AbMat Back Extension
25 Power Clean 135/85
25 Deadlifts 225/155
50 ABMat Sit Ups
100 Double Unders
B. 2-3 Sets NOT for time:
8 Banded Face Pull Into External Rotation into OH Press (https://youtu.be/5WC_RwUyIxE)
8 Banded Scarecrows (https://youtu.be/j9xXtQ9w4iA)
10/arm Elbow on Knee External Rotation
(https://youtu.be/g8_WmUr_ybM)

BootCamp (Noon Only)
A. 4 Sets
9-6-3
Power Snatch 75/55
Burpees Over Bar
Rest 2 min
Score is slowest round

Friday 07/28/17
Regular Classes
A. 5 Rounds for Time
21/16 Cal Row
18 Wall Balls 20/14
15 KB Swings 53/35
Rest 90 sec
Score is slowest round
B. 3 Sets NOT for time
8 Leg Raises on Stall Bars
6-12 Abs Roll Out
45 sec Superman Hold

BootCamp (Noon Only)
WOD TBD

WODs 07/17-07/23

By: 0

Monday 07/17/17
Regular Classes
A. 4 Rounds for Time
60 Double Unders
18 Alt DB Snatches (50/35)
15 Box Jumps (24/20)
12 Pull Ups
B. 3 Sets NOT for time
20 sec Single Arm DB OH Hold
6 Single Leg DB RDL
10/leg DB Bulgarian Split Squats

BootCamp (Noon Only)
For Time
10-9-8-7-6-5-4-3-2-1 Reps of:
Power Cleans 95/65
Ring Rows
Sit Ups

Tuesday 07/18/17
Special day for us! Today we will have a commemorative WOD in honor of Maida. Wear a purple outfit!
Team WOD. Team of 2. One partner works at a time. Partition however you want but you MUST finish a movement before moving on to the next one.
100 HSPU
20 Partner Meb Ball Sit Ups
100 Power Snatch 75/55
20 Partner Meb Ball Sit Ups
100 Wall Balls (20/14)
20 Partner Meb Ball Sit Ups
100 Cal Row
20 Partner Meb Ball Sit Ups
B. 3 Sets NOT for time
5 Stones Over Shoulder
50’ Stone Carry

BootCamp (Noon Only)
A. HSPU, 5-5-5-5-5
B. 4 Min AMRAP
Seated DB Strict Press (AHAP)

Wednesday 07/19/17
9am class will our last class offered today. Soco is generously letting ENVISION COS having their meeting at our gym.
Regular Classes
A. For time:
12-9-6-6-9-12 Reps of:
Deadlifts 185/135
Toes-to-Bar
Burpees Over Bar
B. 3 Sets NOT for time
4 Curtis P (Heavier than last week)
15 AbMat Back Extension
6 Strict Pull Ups, VERY Slow Negative

No Bootcamp (gym closed)
No open gym after 10am. Thank you

Thursday 07/20/17
Regular Classes
A. Drop Snatch, 3 x 5 reps
B. Snatch – Power Position, 4 x 5 reps
C. Complete for 9 min 30/30
1. Monster Walk – Crab
2. Monster Walk – Speed Skater
3. Monster Walk – Cowboy

Bootcamp (Noon Only)
A. 5 Sets, one every 3 minutes
15 KBS (53/35)
10 Goblet Squats (53/35)
Score is slowest Round

Friday 07/21/17
Regular Classes
A. Back Squats
10-8-6-4-2, Rest 90 sec b/t sets
B. 12 Min AMRAP
200m Run
5 DB ManMakers #45/30

Bootcamp (Noon only)
Amanda Carroll BDay WOD celebration! Don’t miss it!
Details to follow.

SoCo Wods 07/10 – 07/16

By: 0

Monday July 10th
Regular Classes WOD
A. 15 Min AMRAP
10 Toes to Bar
15 HR Push Ups
30 sec Farmers Carry Hold (Accumulate)
B. 3 Sets NOT for Time
2/2 Pike HS Around the World
8 Single Leg BB Good Mornings
10/leg DB Bulgarian Split Squats

Boot Camp (Noon Only)
A. For Time
50 Deadlifts 185/135
EMOM do 8 Ring Rows or 4 Strict Pull Ups

Tuesday July 11th
Regular Classes WOD
A. 3 Rounds for Time
75 Double Unders
50 Air Squats
25/18 Cals Row
B. 2 Sets NOT for Time
5 Pull Ups, VERY slow negative
15 sec Goblet Squats Hold at bottom of squat (under tension)
20 Calves Raises

Bootcamp (Noon Only)
A. Hang Snatch
15 Min to find a heavy 1 Rep
B. HSPU Skill Development
5-5-5-5, Rest as Needed.

Wednesday July 12th
Regular Classes WOD
A. Tabata Style
8 sets of 20 sec on, 10 sec rest
Shuttle Run
Sit-Ups
Ring Rows
Walking Lunges
Rest 1 min after each movement
B. 3 Sets NOT for Time
5 BB Curtis P
10 BB Supinated Bent Over Row
30 sec DB Overhead Hold

Bootcamp (Noon Only)
16 Min AMRAP
200m Run
15 Goblet Squats
10 Pull Ups
Rest 30 sec after each round

Thursday July 13th
Regular Classes WOD
A. Snatch Balance, 3-3-3-3-3-3
Rest 2 min b/t sets.
B. EMOM x 12
1st – 6 Press in Snatch
2nd – 12 Scaption Raises
3rd – 45sec Superman Hold
4th – 12 Diamond Push Ups

Bootcamp (Noon Only)
For Time:
125/100 Cals Row for time
Tabata Style, 20 sec on, 10 sec off. Stop when you reach 125/100 Cals Row.

Friday July 14th
Regular Classes WOD
A. 3 Rounds, each for time
400m Run
12 Clean and Jerks 135/95 (Power Clean and Power Jerks ok)
Rest 3 Min
Score is slowest round
B. 3 Sets NOT for Time
15 sec Hollow Body Hold
10 V-Ups
10/side Side Plank Obliques Crunch
15 AbMat Back Extension
Rest 1 Min

Friday July 7th

By: 0

Regular Classes WOD
A. 5 Rounds for Time
10 Power Snatch (75/55)
10 Box Jump Over (24/20″)

B. 3 Sets NOT for time
30 sec Heavy Farmers Carry Hold, 15 sec Rest
4-5 Kip Swings on Rings or Bar, 15 sec Rest
30 sec Hollow Body Hold, 15 sec Rest
30 sec Superman Hold, 1 min Rest

Bootcamp (Noon Only)
Team WOD, WOD TBD.

Thursday July 6th

By: 0

Regular Classes WOD
A. 2 Squat Clean + 2 Front Squats + 2 Split Jerks
6 Sets to build to a heavy complex. Rest 3 min b/t sets.

B. EMOM x 12
1st – 12 DB Reverse Flys
2nd – 8 BB RDL
3rd – 45 sec Monster Walk
4th – 15 sec Jerk Rack Hold

Bootcamp Class (Noon Only)
A. 4 Rounds of
30 sec M.E Box Jumps, 30 sec Rest
30 sec M.E Cal Row, 30 sec Rest
30 sec M.E Burpees No Push Ups, 30 sec Rest
30 sec M.E Single Unders, 1 min Rest

Wednesday July 5th

By: 0

Regular Classes WOD
A. 24 Min AMRAP (conversational pace)
400m Row
20 (10/10) Pistols Squats to Low Box
20 Knees to Elbows
20 KB Swings 53/35

B. 20 Min ROMWOD (coaches’ choice)

Bootcamp (noon only)
A. Hang Snatch
2-2-2-2-2, Rest as needed

B. 50 (25/25) Walking Lunges Steps with BB on back
Every time you break, 10 sit-ups

Tuesday July 4th

By: 0

Team WOD only, 10-11am

A. Presidential Physical Fitness Test
1 min Max Effort Sit Ups
1 min Max Effort Pull Ups
1 min Max Effort Shuttle Run (30′)
1 min Max Effort V-Sit Reach

B. “04/07/1776”
4 Rounds for time
7 Partners Deadlifts
17 HR Push Ups
76 Double Unders

NO Boot Camp class today. The gym will close after the team wod (11am) for the day. Thank you