SAT16FEB2019

WOD

Conditioning
In teams of 2, AMRAP 24:
100 Wall balls
70 Toes to Bar
40 Cal Row
20 Power Cleans (135/95)
10 Devils Press (50s/35s)

Extra

Strength
Power Snatch + Snatch Balance + OHS + Hang Snatch: Build to Heavy Single

Skill
HS Walk Obstacle Course For Time
get creative, add some turns, stairs, abmats, etc.

FRI15FEB2019

WOD

Strength
Push Jerk: 4 sets of 5 building

Conditioning
AMRAP in 4 min:
50 Double Unders
15 Power Snatches (95/65)
Max Burpees Over Bar

Rest 3 Minutes

AMRAP in 4 min:
50 Double Unders
12 Power Snatches (115/80)
Max Burpees Over Bar

Rest 3 Minutes

AMRAP in 4 min:
50 Double Unders
9 Power Snatches (135/95)
Max Burpees Over Bar

Extra

Skill/Midline
For Time:
1-2-3-4-5-6-7-8 UB HSPU
10 GHD Situps to Parallel

Allen Core Fitness

Strength
Power Snatch: 12 minutes for technique

Conditioning
400m Run
10 Power Snatch
20 Abmat Situps
200m Run
10 Power Snatch
20 Abmat Situps
100m Run
10 Power Snatch
20 Abmat situps

THU14FEB2019

Shall I compare thy jerk to a summer’s day?
Thy lifts are more lovely at any weight:
Heavy loads can cause others’ limbs to sway,
But beneath the kilos thou stayest straight.
Sometimes too heavy’s the bar on our chest,
And often our muscles are too relaxed,
And we lean forward, knowing it’s not best,
With soggy dips, hopes for success are axed.
But thy straight posture shall never bend,
Nor lose the connection from hips to thighs,
Nor shall the link from shoulders to hips end,
When lifting under Coach’s watchful eyes
So long as you make lifts, and judges see,
So long will judges give white lights to thee.

Happy Valentine’s Day!!

WOD

Mobility
Shoulder Roll w/ Ball
Box Shoulder Stretch 2 min
Couch Stretch: 1 min e/side

Strength
3 Sets:
8 DB Z-Press (light-med)
4-6 Strict Chinups

Conditioning
20 Minutes, for Total Distance:
Row 10min
Run 10min
*start on either

WED13FEB2019

WOD

Strength
Deadlift: Build to 85-90% and then complete two sets of two reps

Conditioning
5 Rounds for Total Reps:
40 sec Overhead Squat (95/65)
40 sec Box Jumps w/step down (24”/20”)
40 sec Cal Row
1 minute rest

Extra

Strength
FS: 60/6 70/6 80/4 85/4 90/3

Skill
After Metcon
Every 2 minutes x 5 Rounds:
35% Max Ring Muscle Ups
10 Heavy Wallballs

Allen Core Fitness

Strength
Deadlift: 7 sets of 2 building

Conditioning
4 Rounds for Total Reps:
40 sec Overhead Squat
40 sec Box Jumps w/step down
40 sec Cal Row
1 minute rest

MON11FEB2019

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WOD

Strength
Power Snatch: Build to max triple, not T&G

Conditioning
AMRAP in 10 Minutes:
10 Hang Power Snatches (95/65)
25 Double Unders
10 Front Squats (95/65)
25 Double Unders

Extra

Skill
5 sets of: 6 Kipping HSPU + 1 Shoulder touch ea side

Strength
3 Sets
Max-2 Ring Push Ups
immediately into 10 Supine BB Row

Allen Core Fitness

Strength
Power Snatch: Work on technique in sets of 2 reps

Conditioning
AMRAP in 10 minutes of:
10 Hang Power Snatch
50 Singles
10 Front Squats
50 Singles
1 minute rest

SAT09FEB2019

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WOD

Conditioning
“Tag Team Fight Gone Bad”
Teams of 2, alternating stations, AMRAP in 18 Minutes:
20 Wallballs (20/14)
20 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (75/55)
20 Push Press (75/55)
20/15 Calorie Row

Extra

Strength
Snatch Pull + Hang Snatch: Build to heavy double

Skill/Conditioning
“Scaled King King”
3 Rounds For Time:
1 Deadlift (90%)
2 Muscle-Ups
3 Squat Cleans (85%)
4 Handstand Push Ups

FRI08FEB2019

WOD

Strength
Push Press: Build up to 90% of LAST WEEK’S 4RM and complete 3 sets of 4

Conditioning
3 Rounds for Time:
10 Chest to Bar Pullups
10 Clean & Jerks (135/95)
10 Bar Facing Burpees

Extra

Strength
Front Squat + Split Jerk: Build to Heavy Single, no misses

Skill
AMRAP in 6 minutes:
7 Strict Pullups
20ft HS Walk

Allen Core Fitness

Strength
Power Clean: 10 minutes to work on technique

Conditioning
4 Rounds for Time:
10 Pullups
6 Power Cleans
20 Abmat Sit-ups

THU07FEB2019

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WOD

Mobility
Barbell trap smash
Straddle stretch x 3 min hold
Couch stretch x2 min e/s
Pigeon x2 min e/s

Strength
4 Sets:
8 Supinated Supine Row
10 Banded Tricep Ext
12 GHD Situps to Parallel or 20 Abmat sit-ups

Conditioning
2 Rounds for Time (25 min cap):
600m Run or 60/40 Cal Bike
100 Double-Unders
80/60 Cal Row
*can start on rower or run

WED06FEB2019

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WOD

Strength
Deadlift
50/3, 60/3, 70/3, 80/3X3 sets

Conditioning
“The Chief”
AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Extra

Strength
FS: 50/10, 60/10, 70/10

For Time:
200M Farmers Carry (.75/.5 x BW on each side)
50 Toes to Bar

Allen Core Fitness

Strength
Deadlift: 7 sets of 3 reps, building in weight

Conditioning
AMRAP in 9 minutes of:
10 Cal Bike
3 Pull-ups
6 Pushups
9 Air Squats