W.O.D.

Everything listed under: core club

  • WOD 9/8/14

     

    1. Snatch Complex

    Slow Snatch Deadlift + Hang Snatch High Pull + Hang Squat Snatch – work up to a heavy set.


    2. AMRAP 10 mins:

    50 Bar Facing Burpees
    30 Power Snatches, LIII-135/95   LII-115/80  LI-95/65
    10 Muscle Ups (Sub-15 bar dips or 10 ring dips)

     

  • WOD 8/4/14



    *Don't forget to CHECK IN


    1. Snatch

    1RM


    2. Squats

    5 x 7 Back Squats, across
     


    3. Jackie: (Benchmark WOD. Track your result!)

    For Time:

    1k Row

    50 Thrusters (45# for men AND women)

    30 Pull Ups

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    Cardio Club (Recommended every day) 

    EMOM x 20

    Even Min: 15 cal Row - Level III, 12 cal - Level II, 10 cal - Level I

    Odd Min: 12 Burpees - III, 10 Burpees - II, 8 Burpees - I

    *Write "CO" next to your name on the board if you completed this for the day


    Core Club (Recommended 3x/wk, NOT every day)

    Level I - 3 Rounds

    Level II - 4 Rounds

    Level III - 5 Rounds 

    10 GHD Sit Ups (extend as far as possible touching the ground if able. Make sure you keep core tight instead of just flopping down (this will save your life...and back. Also, throw your hips down to lift you up)

    15 secs unbroken L-Sit

    15 Hollow Rock (back and forth is 1 rep)

    10 Windshield Wipers (back and forth is 1 rep)

    *Write "CO" next to your name on the board if you completed this for the day

     

  • WOD 7/30/14



    *Don't forget to CHECK IN


    1. OHS

    Heavy Single


    2. Snatch Balance

    Heavy Single

    3. Squat Snatch

    Heavy Single


    4. Front Squat

    7 x 5, across

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    Cardio Club (Recommended every day) 

    EMOM x 12

    Even Min: 12 cal Ski Erg

    Odd Min: 25 DU (2:1 SU)

    *Write "CO" next to your name on the board if you completed this for the day



    Core Club (Recommended 3x/wk, NOT every day)

    300 Strict Sit-Ups (with feet anchored down with DBs. Hands on ears.)

    *Write "CO" next to your name on the board if you completed this for the day

     

  • WOD 7/22/14



    *Don't forget to CHECK IN


    1. Snatch
    EMOM x 15
    Min 1: 1 rep @ 30# under your 1RM PR

    Min 2: 1 rep @ 25# under your 1RM PR

    Min 3: 1 rep @ 20# under your 1RM PR

    Min 4: 1 rep @ 15# under your 1RM PR

    Min 5: 1 rep @ 10# under your 1RM PR


    2. For Time:

    M-95lbs/W-65lbs

    20 Thrusters
    20 Hang Power Clean
    20 Push Press
    20 OHS
    20 Front Squats
    20 Push Press

    *EMOM complete 5 Burpees (starting at minute 1)
    *20 min time cap

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    Cardio Club (Recommended every day) 

    1000m Row for time

    Rest 5 mins

    1000m Row but beat your 1st time or you have to redo until you beat it

    *Write "CA" next to your name on the board if you completed this for the day


    Core Club (Recommended 3x/wk, NOT every day)

    Rounds

    300m Row

    30 secs L-Sit

    10 GHD Sit-Ups

    50 Pulse Crunches w/ legs in air

    *Write "CO" next to your name on the board if you completed this for the day


  • WOD 7/21/14



    *Don't forget to CHECK IN


    1. “Helen”
    3 RFT:
    400m Run
    21 KBS, 1.5 pood (55#), 1 pood (35#)
    12 Pull Ups

    2. Squats
    5 x 7 
    Back Squats, across

    3. Bench Press
    Find 2RM

    4. 5 RFT

    12 Bench Press, (M-bodyweight, W-70% of bodyweight)

    10 Strict C2B Pull Ups

     

    (From Coach Bergeron) Be sure to do today’s programming in order. “Helen” is your top priority today. Give the benchmark everything you have and then take your time with the rest of the day. If you’d prefer to do a double session today, with the barbell stuff separate, that’s cool.

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    Cardio Club (Recommended every day) 

    200m Sprint for time x 7

    Rest 1 min between rounds

    *Try to keep all rounds within a 5 sec spread


    Core Club (Recommended 3x/wk, NOT every day)

    Rounds

    20 secs Hollow Rocks

    5 Ultra slow Strict T2B

    30 V-ins (10 middle, 10 left side, 10 right side)

    40 Oblique Crunches (20 each side)

    *Write "CO" next to your name on the board if you completed this for the day


  • WOD 7/8/14


    Remember to "check in" to class


    Let's get Core and Cardio club rockin! 


    1) "Tiger Blood"

    3 RFT:

    10 Clean & Jerks (135/95)

    400m Run


    2) C2B Progression

    7 x 7 w/ :60 secs rest between sets

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    Core Club (Recommended 3x/wk, NOT every day)

    3 Rounds of:

    10 Hollow Rocks

    30 secs Butterfly kicks w/ upper body in crunch position

    20 Back Extensions

    45 secs Plank Patty Cake

    60 secs Mtn Climbers

    *Write "CO" next to your name on the board if you completed this for the day


    Cardio Club

    15 Rounds of:

    50 yd sprint (back door to vet table)

    Rest 15 secs

    *Write "CA" next to your name on the board if you completed this for the day

  • WOD 7/7/14


    Remember to "check in" to class


    1) 5 x 7 Back Squat, across


    2) 10 x 3 Bench Press, climbing


    3) "The Admiral"

    3 Rounds for Time of:

    20 Burpee Pull Ups (bar should be 6" above max reach)

    20 Front Squats (155/105)

    20 Box Jumps (24/20)

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    Core Club (Recommended 3x/wk, NOT every day)

    3 Rounds of:

    10 Hollow Rocks

    30 secs Butterfly kicks w/ upper body in crunch position

    20 Back Extensions

    45 secs Plank Patty Cake

    60 secs Mtn Climbers

    *Write "CO" next to your name on the board if you completed this for the day


    Cardio Club

    15 Rounds of:

    50 yd sprint (back door to vet table)

    Rest 15 secs

    *Write "CA" next to your name on the board if you completed this for the day

  • WOD 7/2/14



    1) Find 1RM OHS


    2) 5 x 7 Back Squats, across


    3) 2 x 10 Deadlift


    4) Metcon

    EMOM x 15

    Min 1: 7 OHS w/ 3 sec pause at bottom (you choose weight)

    Min 2: 45 sec Plank Hold 

    Min 3: 7 Strict C2B Pull Ups

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    Core/Cardio Club (Recommended 3x/wk, NOT every day)

    "Fat Annie"

    50-40-30-20-10

    Double Unders

    Sit Ups w/ Weight Vest

    *Write "CA/CO" next to your name on the board if you completed this for the day

  • WOD 7/1/14



    1) Metcon

    "Black & Blue"

    5 Rounds for Time:

    10 Power Cleans (135/95)

    10 Burpees


    2) Press

    A. 5-4-3-2-1 Bench Press (5RM, 4RM, 3RM, 2RM, 1RM)

    B. 2 x 20 Dumbbell Strict Press (Seated)


    3) C2B Progression

    7 x 6 with :50 rest between sets

    *The rest time is not a suggestion. This is a very intentional progression. 

    *From Coach Bergeron: C2B Pull ups are a game changer in the Open.  In other words you to have to excel at them to be able to compete.  If you have already completed this entire progression (you can compete 7 sets of 10 unbroken with :40 rest between) then you should repeat it with the next level of difficulty, ie: butterfly or strict or weighted.

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    Core/Cardio Club (Recommended 3x/wk, NOT every day)

    "Fat Annie"

    50-40-30-20-10

    Double Unders

    Sit Ups w/ Weight Vest

    *Write "CA/CO" next to your name on the board if you completed this for the day

  • WOD 6/10/14



    1) WOD

    "Macho Man"

    EMOM for as long as possible:

    3 Power Cleans + 3 Front Squats + 3 Jerks

    Level I - 185#/135#

    Level II - 135#/95#

    Level III - 95#/65#

    *If you complete 10 rounds, add 1 rep to each movement for each addtl minute.

    Ex: 11th min = 4 PC + 4 FS + 4 Jerks

           12th min = 5 PC + 5 FS + 5 Jerks

    **Get used to seeing these "Levels." I will be using them to help you guys choose your weight. You may start in Level I for most workouts then eventually start to work your way into Level II for the majority of them and so on. PLEASE be smart about the Level you choose. Look at what you're supposed to get out of the workout and choose accordingly. Also, ask your coach! :-)


    2) Strength

    7 x 10

    CTB (Chest To Bar) Pull Ups

    *Rest 50 secs between sets

    **This is designed to be unbroken sets but if you have to break them up, do them in as few sets as possible and quickly. Rest once the set of 10 is done. There is no time goal, just complete 7 sets of 10 reps for strength building!

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    Cardio Club (Recommended every day) 

    1 mile Run for time

    *Write "CA" next to your name on the board if you completed this for the day


    Core Club (Recommended 3x/wk, NOT every day)

    2 Rounds

    90 sec Plank

    100 Pulse Crunches

    30 Oblique Crunches (each side)

    30 secs Bicycle

    15 sec L-Sit Hold

    10 GHD Sit Ups (touch the ground if possible)

    *Write "CO" next to your name on the board if you completed this for the day