R3Z - Coach’s WOD

Buy in:

Deep 6 - 2 Rounds per hand

24kg/16kg

1-arm Swing x 6
Clean x 6
Squat x 6
Press x 6
Snatch x 6
TGU

Work:

8 Minutes to establish 1RM Strict Press

Then:

12 Minute AMRAP

15 BJSD
12 S2O @135
9 T2B

Then:

For time:

5 Hang Squat Cleans @185
75 DUs
3 Hang Squat Cleans @205
50 DUs
1 Hang Squat Clean @225
25 DUs

R3Z - 141021

Mobility:

5 Minutes to Open Hips and complete Squat Specific Warmup

Work:

SQUAT!

10 Sets on 2:00 Intervals

Set 1- 3:  5 reps @45-65%
Set 4- 6:  3 reps @65-75%
Set 7- 8:  3 reps @85%
Set 9:  1 rep @95%
Set 10:  AMRAP @70-80%

DEADLIFT!

5 Sets on 2:00 Intervals

Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%

Then:

Banded Deadlift:

1 rep every :15 for 5 minutes

65-70% + Band.  Focus on SPEED!!

Cash out:

12 Minute AMRAP

20 Snatches @95/65
50 Double Unders
15 Snatches @115/80
50 Double Unders
10 Snatches @135/95
50 Double Unders
5 Snatches @155/110
50 Double Unders
AMRAP Snatches @175/125 in time remaining

* Those uncomfortable with Snatching will complete WOD as G2O.  
**  Weight may be scaled to fit ability and fitness level

R3Z - 141020

Mobility:

Coach’s Choice

5 minutes to open hips and shoulders

Buy in:

4 Sets on :90 Intervals - Progressive

CGDL+ CGHP + PC

Olympic:

8 Sets on :90 Intervals - Progressive

Hang Clean + Clean + Jerk

Build to a max for the Complex

Work:

EMOM x 20

Barbell loaded with 65-70% of final complex weight established above.

  • Push Press x 5-7 
  • Front Squat x 5-7 
  • Strict pullup/chin/supine xAmrap-1 
  • CGDL x 5-7
  • Farmers Walk 30ft - HEAVY!!

Cash out:

12 min AMRAP

Barbell - 95lbs men/65lbs women.  Weight should NOT be an issue.  Looking for high output and unbroken movement.  

First 4 minutes

  • Power Clean x 10 
  • HR Pushups x 10

2nd 4 minutes

  • Push Press x 10 
  • Pullups/TRX Rows x 10 

Last 4 minutes

  • RDL x 10 
  • NPUBOB x 10

Friday Challenge!

"Mindy" 

For time complete the following:

"Mark"

30 Hang Power Cleans with Bodyweight as load

After every drop the athlete must complete 2 Rounds of “Cindy” before picking the barbell up again.

"Cindy"

5 Pullups
10 Pushups
15 Air Squats

*  Note any deviation from bodyweight - up or down - in your score.

**  Score is total time to complete 30 HPC.  It doesn’t matter how many or how few Rounds of “Cindy” you complete.  Just get it done as quickly as possible.  

R3Z - Share the Pain

Event #1

Front Squat Survivor Series

12 Minutes Ladder

Guy:  Start 135 add 20lbs every minute
Girls:  Start 95 add 10lbs every minute

If you complete the entire ladder successfully you get 1 attempt in the next 60 seconds to establish a 1RM.

Score is last successful weight lifted by each individual.  

Event #2

Follow the Leader:

15 Rounds (as a team - 5 Rds/person) for time:

10 Lateral Block Hop Overs
10 Ball Slams (#20 ball)

Time Cap 15:00

Event #3

Follow the Leader:

CF Open 12.4 (-ish)

12 Minute AMRAP

10  S2O 115/75 
10  RDL 115/75
10  BJSD, 24/20

Event #4

For time:

Follow the leader:

50 Double Unders
20 Thrusters 95/65lbs
10 Burpees
50 Double Unders
15 Thrusters 
15 Burpees
50 Double Unders
10 Thrusters 
20 Burpees

Time Cap 12:00

141015 - Coach’s Workout

Not for time:

20 Minute AMRAP for quality
All movement UNBROKEN

2 MUs
4 HSPU
6 T2B
8  Weight Step Ups alternating - 24”box with 2 24kg KBs

Strength:

10 minutes to build to a 1RM OHS

Cash out:

5 Rounds for time:

10 1-arm DB Snatch alternating (80/50)
20 cal on AD
:90 Rest b/n Rounds

R3Z - 141014

Mobility:

12 minute AMRAP for quality

Duck Walk 30ft
Bear Crawl Balance 30ft
Double Unders x 50
Muscle Up Progession x 5

Then:

Take 8 minutes to work to a moderate Squat and Deadlift

Work:

20 Minute AMRAP

1 x HBBS @100% of 5RM
3 x Deadlift @100% of 5RM
5 x Pullups or Chin-ups STRICT
7 x Double KB Press (Strict.  No Jerk.  No Push)
60ft Farmer’s Carry HEAVY

Cash out:

Criss Cross 

Complete the following For Time:

Hang Squat Clean 8:1

Push Press 1:8 

*5 burpees for every break

Big Dog - 155/115
Mortal - 135/95
Buttercup - 115/75
Bootcamp Bunny - 95/65

Explanation - Load the barbell with your desired weight and then pick it up to the hang position.  Complete 8 hang squat cleans and then 1 push press.  Bring the bar back down to the hang position and do 7 squat clean and then 2 push presses and so on until you do 1 hang squat clean and 8 push presses.  The kick is every time you drop the bar or want a break you have to complete 5 burpees before starting again.

R3Z - 141013

Mobility:

10 Minute to Complete

Spiderman Crawl
Walking Lunge with Twist
Toe touch to Leg Swing
Inch Worm to Cobra to Down Dog

Kossack Squat x 5/side
Bootstrapper to Yogi Squat  x 5
Scorpion Kick x 5

Banded Shoulder Distraction 1:00/arm
1-arm hang ~:30/arm

Buy in:

10 Minute AMRAP
Odd:  1 Rounds of Cindy
Even:  25 Swings

Olympic Skill:

EMOM x 6 each triplet

A)  HPC x 2 + PC

Rest 1:00

B)  PC + FS + Squat Clean

Rest 1:00

C)  PP + PJ + SJ

Cash out:

For Time:

5-4-3-2-1
Man Makers
Wall Walkers
Double Unders x 10

5/5/50, 4/4/40, and so on.

141010 - Coach’s Workout

Mobility:

10 Minutes to open hips and shoulders

Buy in:

10 Minutes to Practice Handstand walks and Ring Muscleups

Then:

3 Rounds
3 Muscle Clean and Push Press
3 Strict Pushups Burpee

Work:

Friday Challenge

Cash out:

8 Rounds on 2:30 intervals

HBBS x 5 at 250lbs

Friday Challenge!

10 Min AMRAP

20 G2OH- 95/65 lbs
10  Burpees
15 G2OH- 135/85 lbs
10 Burpees
10 G2OH- 155/105 lbs
10 Burpees
5   G2OH- 185/135 lbs
10 Burpees
AMRAP G2OH- 225/155 lbs