9-19-18

WOD:

3x10 minute AMRAP, rest 5 minutes between rounds:

200m run

5 strict pullup

200m ski (20 GHD situp)

5 strict handstand pushup

*Optional - Wear a weighted vest

L2: strict banded pullup, box pushup

L1: ring row, box pushup

JonMichael WeigelComment
9-18-18

Mobility: 25 min*

Smash and stretch:

Quads

Hamstrings

Calves



WOD:

For time: *10 minute cap

30 double dumbbell ground to overhead 50/35#

Then

5 rounds:

7 deadlift 315/215#

30 double under (30 seconds of work)

(work within your own capabilities on the deadlifts)

JonMichael WeigelComment
9-17-18

WOD:
“Elizabeth”
For time:
21-15-9
Clean 135/95#
Ring dip

L2: 115/80, ring dip with band

L1: 95/65, box dip

Post WOD Accessory Work:
5 rounds:
7 (per side) single leg Romanian deadlift (holding kb or db in opposite hand)
5 (per side) single arm strict press (focus on keeping abs engaged and ribs down… not to full elbow extension)
 

JonMichael WeigelComment
9-15-18

Teams of 2:
2k row
50-40-30-20-10
Dumbbell snatch 50/35#
Ab mat situp and toss with medball 20/14#
2k row
 

JonMichael WeigelComment
9-14-18

WOD:
12 minute AMRAP:
100 double under (90 seconds of double under work)
50 deadlift 185/125#
25 shoulder to overhead 135/95#
Burpee muscle up

L2: 155/105, 115/80, Burpee chest to bar

L1: 135/95, 95/65, Burpee pullup

 

Post WOD Strength:
20 RM back squat
*Increase based on 8-21-18.
 

JonMichael WeigelComment
9-13-18

WOD:
30 minute alternating OTM:
1-3 rope climb (20-40 seconds of work)
15-20 wallball shot 20/14# to 10/9’ (40 seconds of work)
1-2 box circle (<30 seconds of work)
 

JonMichael WeigelComment
9-12-18

Strength:
10 rounds on a 90 second clock:
High hang clean
Hang clean
Low hang clean
*Work on speed and positioning. Add weight if movement is crisp. 60-70%.

Intervals:
10x250m row, rest 1 minute between efforts
 

JonMichael WeigelComment
9-11-18

Strength:
7x5 back squat 70-90%

WOD:
For time: *7 minute cap
21-15-9
Toes to bar
Burpee box over 24x30/20x30”

L2: knee to chest, 24x20/20x24

L1: knee raise, burpee box step up and over

JonMichael WeigelComment
9-10-18

WOD:

6 rounds, each for time:
400m run
14 ketllebell snatch #53/35 (7R/7L)

1 minute rest after each round.

*Optional - Wear a weighted vest

 

Post WOD:

Carry Evolution

For time:

100m farmers carry

100m mixed (one arm racked one arm hanging)(50m per arm)

100m racked

100m mixed (one arm racked the other overhead)

100m double overhead

*Use weight that you can handle overhead in for 25m chunks when fatigued.

JonMichael WeigelComment
9-8-18

Teams of 3:
6x300m ski
100 pushup
100 goblet squat 53/35#
100 box step up with kettlebell
100 sumo deadlift high pull
6x100m kettlebell carry
 

JonMichael WeigelComment
9-7-18

Skill/Strength:
5 rounds on a 4 minute clock:
5-10 strict ring dip
7 backsquat 65-85% of 1RM

WOD:
3 rounds for time: *15 minute cap
10 bear complex 135/95#
100m bear crawl
250m row
L2: 115/80#
L1: 95/65#
 

JonMichael WeigelComment
9-6-18

Strength:
10 rounds on a 90 second clock:
2 pause clean >60% of 1RM
* Pause for 3 seconds below the knee on the first rep, and 3 seconds above the knee on the second rep. Perform as quick singles.

WOD:
15 minute AMRAP:
3 bar muscle up
9 kettlebell swing 53/35#
Single arm kettlebell overhead walking lunge 50’ (25’L/ 25’R)
*Weight vest optional

JonMichael WeigelComment
9-5-18

“Randy”
For time:
75 power snatch 75/55# 

Post WOD strength:
3-3-3-3-3-3-3
Pause back squat
*3 second hold in the bottom of the squat, work to a max for the day.
 

JonMichael WeigelComment
9-4-18

Strength/Barbell cycling:
10 minutes OTM:
2 power clean and jerk
*Work heavy but maintain a smooth turnover into the power position straight up into the jerk. Work touch and go reps.

WOD:
For time:
100 wallball shot 20/14# to a 10/9’
50 calorie ski
*4 burpee over wallball on top of every minute while working through the wallball shots.
 

JonMichael WeigelComment
9-3-18

Partner WOD:
“Bull”
2 rounds for time:
200 double under
50 overhead squat 135/95#
50 pullup
1 mile run
*Split work in the gym as desired. Both athletes must run their miles together.
 

JonMichael WeigelComment
9-1-18

Partner WOD:
For time:
800 meter partner run (both hold band)
Then into...
10 alternating rounds:
15 wallball shot 20/14# to a 10/9’
10 deadlift 225/155#
10 toe to bar
Then finish with
800 meter partner run (both hold band)
 

JonMichael WeigelComment
8-31-18

30 minute alternating OTM:
50 foot handstand walk (30 seconds) shoulder taps, or handstand holds
Clean + 2 front squat (work 70% and increase)
30 seconds max double under (double under practice)
 

JonMichael WeigelComment
8-30-18

Skill:
10 minutes to work on:
Bar muscleup
or
Strict pullup
Strict dip 

WOD:
7 minute AMRAP:
2 rope climb
14 overhead squat 95/65#
L2: 75/55#
L1: 65/45#, rope lower & raise
*2 minute rest

7 minute AMRAP:
2-4-6-8-10-12-14…
Bar facing burpee
Power clean 115/80#
L2: 95/65#
L1: 75/55#
 

JonMichael WeigelComment
8-29-18

Technique:
Complete 10 sets of:
High hang clean
Hang clean
Low hang clean
*Work with <50% of 1RM clean. Focus on timing and positioning

Interval:
6x500m row, Rest 2 minutes between efforts.
*Try to work in negative splits.
 

JonMichael WeigelComment
8-28-18

WOD:
“Cindy”
20 minute AMRAP:
5 pullup
10 pushup
15 air squat

OR

“Mary”
20 minute AMRAP:
5 handstand pushup
10 pistols
15 pullup

Post WOD at 25 minutes on the clock:
3 minute front rack hold 50% of 1RM clean
*If you drop the bar you must do 10 lateral burpees over the bar before resuming your hold. When you finish 3 minutes, you must do 10 lateral burpees to finish the Post WOD.
 

JonMichael WeigelComment