June 2014

Tuesday June 10th

SKILL

HSPU/Wall Walks

 

 

Metcon

Buy In - 500m row

 

10-1

 

Burpees

Pull-ups

Plank Ups

 

Cash Out – 25 Ring Dips

 

 

RESOURCES/ARTICLES

 Haters Gonna Hate via Teddy Kim

Got Negatives via Invictus

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Monday June 9th

Strength

Hang Power Cleans

5x5

 

GOAL:

  • Athletes who’ve been doing HPC, will progress and move to power cleans, as long as mechanics are sound (solid catch & rack position). If there's any doubt, stick to hang power cleans to work on proficieny.
  • New athletes will work on the hang power clean  

 

Metcon

4 RFT

200M Run

12 TTB/KNE

200M Run

12 Push Press

 

Resources/Topics

Lift Heavy and Fast via Breaking Muscle

Mother CrossFitters via Tabata Times

 

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Sunday June 8th

Metcon

"Old Man Strength"

1x20 Deep Breathing Squats.

Take your 10-rep max back squat (approximately 70-75% of your 1RM)
and squat it twenty times.

In between each squat,
you must take three deep breaths.

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Saturday June 7th

 

Metcon

Partner WOD

 

150 Wall Ball Shots

1200 Meter Overhead Carry Medley Relay (Heavy)

150 Burpees to plate



Only one partner working at any time

 

Resources

Lead from the Front via Travis Holley

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Friday June 6th

Metcon

Mental Toughness

30 Min AMRAP





5 Hang Power Clean

5 Front Squat

5 STOH



Once the bar is lifted off the ground

it may not return until the last STOH is completed.



If the Barbell touches the ground you

must do a 200 M Run and then start your set over again


 

Resources

Mental Toughness via Mens Fitness

 

 

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Thursday June 5th

Skill

 

Overhead Squats

GOAL:

  • If you are struggling with OHS (coming onto the toes, knees caving in, issues overhead.etc) focus on technique - keeping the torso upright, bar centered over you and perfect squat mechanics. Work w/ PVC or empty barbell; Do not add weight if your mechanics are off. 
  • If you've been doing OHS and have good technique, see if you can add some weight from the last time;
  • Newer athletes, work technique with PVC or an empty bar

 

Metcon

3 RFT

15 Thrusters
45 Double Unders
15 Push Ups
 

 

 

Resources/Topics

Why We Hate Rest  via Tabata Times

Coaching Women via Power Athelte HQ

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Wednesday June 4th

STRENGTH

KB Single Arm Pause Squats 5x5 Rest 90 Secs

BB Bent Over Row 5x5 (Each Arm) Rest 90 Secs

 

 

 

METCON

21-15-9

 

Deadlift

Lateral Bar Hops

*200M Carry After Each Rd

 

Resources/Topics

Sleep Is A Weapon via Marks Daily Apple

Core Strength via CF Southie

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Tuesday June 3rd

 

Skill

 

Power Cleans/Hang Cleans

GOALS

  • Athletes who’ve been doing HPC, will progress and move to power cleans, as long as mechanics are sound (solid catch & rack position). If there's any doubt, stick to hang power cleans to work on proficieny.

  • New athletes will work on the hang power clean  

 

Metcon

11 Min AMRAP



1K Row/ 800m Run

75 Squats

50 Sit Ups

25 Burpees

 

 

Resources/Topics

Be Happy   via Tabata Times

Are You Strong Enough via Power Athelte HQ

 
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Monday June 2nd

Strength

Back Squat

5 x 1

 

 

Metcon

5 RFT:




11 Kettlebell swings

11 Box Jumps

Run 400 meters


11 Pull Ups

11 Wall ball

 

Resources/Topics

Got Mayo via Whole 30

Best Squat Stance via Tabata Times

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Sunday June 1st

Core Work

3 RFQ

10 Barbell Rollouts

10 TTB

10 Hip Raises (Each Side)

 

Metcon

Freddies Revenges

5 STOH (From The Rack) *
10 Burpees
* Weight Should be 75-80% of your 5RM

 

 

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