60B Progress Drive, Manchester, CT • (860) 281-1874

Archive for the ‘WODs’ Category

Wednesday 12/09/15

 

 

 

Strength:
20 minutes to complete in any order:
Hang Squat Clean + Squat Clean + Jerk
5×1 Across @ 70% 1 RM C&J
*add 5-10 lbs per week

-2 sets unbroken max effort T2B

WOD:
For Time:
21 C&J (95/65)
21 Wall Balls (20/14)
42 Double Unders
15 C&J (115/75)
15 Wall Balls (20/14)
30 Double Unders
9 C&J (135/95)
9 Wall Balls (20/14)
18 Double Unders

Tuesday 12/08/15

 

 

 

Strength:

20 minutes to complete in any order:
-4×6 Front Squats Across @ 70% 1 RM
*add 5-10 lbs per week

-1 set unbroken max effort strict HSPU
-1 set unbroken max effort kipping HSPU

WOD:
15 min AMRAP:
200 m Run
10 Burpees
5 HSPU
1 Rope Climb

Monday 12/07/15

 

 

 

Strength:
20 minutes to complete in any order:
Squat Snatch: 5×1 Across @ 70% 1 RM
*add 5-10 lbs per week

-1 set unbroken max effort strict pull ups
-1 set unbroken max effort kipping pull ups

WOD:
12 min EMOM:
Cycle Through 4 Times:
minute 1: 40 seconds work – OHS (use same weight as
snatch strength portion)
minute 2: 40 second plank hold
minute 3: 40 seconds ME dips (horns or rings)

Friday 12/04/15

 

 

 

Goat Training:
10 Minutes

WOD:
CF Open 14.3
Complete as many reps as possible in 8 minutes of:
10 Deadlifts (135/95)
15 box jumps (24/20)
15 Deadlifts (185/135)
15 box jumps (24/20)
20 Deadlifts (225/155)
15 box jumps (24/20)
25 Deadlifts (275/185)
15 box jumps (24/20)
30 Deadlifts (315/205)
15 box jumps (24/20)
35 Deadlifts (365/225)
15 box jumps (24/20)

Thursday 12/03/15

 

 

 

OLY Tonight at 6:00pm!

Skill:
Kipping Pull Up/ Butterfly Pull Up Skill Work

WOD:
“Nicole”
20 minute AMRAP:
Run 400 Meters
Max Reps Unbroken Pull Ups

Wednesday 12/02/15

 

 

 

Strength:
20 minutes to complete:
3×3 Back Squats @ 90% 1 RM
and
3 sets max effort unbroken push ups

WOD:
9 minute AMRAP:
3-6-9-12-15…
Thruster (115/75)
Burpees

Tuesday 12/01/15

 

 

 

OLY Tonight at 6:00pm!

Warm up/Shoulder mobility

Strength:
Work up to a heavy set of 5 Sotts Press

WOD:
14 minute EMOM:
Even Minutes: Snatch complex
Power Snatch-OHS-Squat Snatch-OHS
*Start at 60-65% 1 RM Snatch and increase as you feel necessary keeping good form.
Odd Minutes: 30 sec ME Double Unders

Monday 11/30/15

 

 

 

Strength:
20 minutes to work up to heavy overhead complex (from rack):
1 Push Press
1 Push Jerk
1 Split Jerk

WOD:
3 RFT:
21 Calorie Row
15 KB Swings (53/35)
9 S2O (70% of complex determined in strength portion)

Friday 11/27/15

 

 

 

OPEN GYM – ALL CLASSES

Come and work off all that turkey!

Wednesday 11/25/15

 

 

 

Strength:
Big Clean Complex:
Without putting the bar down throughout this complex work up to a heavy set for the day:

High Hang Squat Clean + Hang Squat Clean + Squat
Clean + Push Press + High Hang Squat Clean +
Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat
Clean + Split Jerk

WOD:
10 minute AMRAP:
1 C&J (185/135)
10 Wall Balls (30/20)
20 Double Unders

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Contact Info

60B Progress Drive
Manchester, CT 06042
(860) 281-1874