doubleunders

Thursday 2.12.2015

wodSTRENGTH10 Min EMOM: 2 Hang Power Snatch @ 55%

CONDITIONING 4 Rounds: 20 Alternating DB Split Snatch 40 Double Unders

Finisher 100 Russian Twist

Thursday 2.5.2015

wodSTRENGTH2000m Row for Time

CONDITIONING 20 min EMOM: EVEN- 30 sec Hang Power Clean 95/65 ODD- 30 Double Unders

Finisher Tabata Sit-Ups

Monday 2.2.2015

wodSTRENGTHA. 20 min 1RM Back Squat B. 100 Steps Walking Lunge

CONDITIONING 5 min AMRAP: Burpee Box Jump Over

Finisher 60 Hollow Rocks

COMPETITION 6 min AMRAP: 50” Sled Drag 50 DU

Friday 1.30.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

STRENGTH A. 12 min EMOM:  Push Press @ 60% B. 3 x 12 1-Arm DB or KB Row

CONDITIONING 6 min AMRAP: 15 Shoulder to Overhead 95/65 30 Double Unders

Finisher 100 Band Pull Aparts

COMPETITION 3 Rounds (not for time): 10’ Handstand Walk 10 Toe 2 Bar 10 CTB Pull-Ups

Tuesday 1.20.2015

wodSTRENGTH10 min EMOM:  2 Snatch @ 60%

CONDITIONING 3 Rounds: 5 Burpee Over the Bar 15 Power Snatch 95/65 45 Double Unders

Finisher 3 x 30 Partner Leg Throws (10 per direction)

COMPETITION 5 x 3 Snatch Balance 3 x 5 Snatch Grip 3-Position Deadlift (medium load)

Tuesday 12.30.2014

wodWEDNESDAY, DECEMBER 31 - NORMAL MORNING CLASS TIMES; LAST CLASS AT 4;30PMTHURSDAY, JANUARY 1, NEW YEAR'S DAY, NO CLASS FRIDAY, JANUARY 2 - 10AM CLASS; OPEN GYM 11AM-1PM

STRENGTH 15 min to find Heavy Clean and Jerk (any style)

CONDITIONING 5 Clean and Jerks 50 Double Unders 4 Clean and Jerks 40 Double Unders 3 Clean and Jerks 30 Double Unders 2 Clean and Jerks 20 Double Unders 1 Clean and Jerks 10 Double Unders

Use 70% of Clean and Jerk in Strength portion

Monday 12.1.2014

wodSTRENGTHA. 15 min to find 3 RM Back Squat B. 3 x 10 Seated Good Morning

CONDITIONING 5 Rounds for Time: 15 Air Squats 20 KB Swings 53/35 30 Double Unders

Finisher 3 x 90 sec Plank *rest as needed

COMPETITION 3 x 15 Reverse Hyper 3 x 50 Sled Drag (HEAVY)

Monday 10.27.2014

wodSTRENGTHA.  1RM Close Grip Floor Press B. 100 Banded Pushdown

CONDITIONING For Time: 40 Double Unders 30 Burpees 20 Pull-Ups 10 Toe 2 Bar 20 Pull-Ups 30 Burpees 40 Double Unders

Finisher 100 Banded Pulldowns

Tuesday 10.14.2014

wodSTRENGTH15 min to find Heavy High Hang Snatch + Hang Snatch above the knee

CONDITIONING 5 Rounds: 250m Row 5 Snatch 95/65 25 Double Unders 1 min rest

Finisher 30 Toe 2 Bar

Monday 10.6.2014

wodSTRENGTHA. 3 Front Squats- Every 90 Sec @ 70% for 8 Sets B. 3 x 20 Box Jumps 24/20

CONDITIONING 9 Min AMRAP: 20 Wall Balls 20/14 40 Double Unders

Finisher 50 v-up

COMPETITION 3 x 5 Thrusters @ 135/95 3 x 7 HSPU (strict if possible)

Tuesday 9.30.2014

wodSTRENGTH15 min to work to Heavy Power Snatch + OHS  

CONDITIONING 5 Rounds For Time: 6 Hang Power Snatch 105/75 30 Double Unders

Finisher 4 x 15 Barbell Roll Outs 

COMPETITION 12 Rope Climbs Triple Under work

Tuesday 9.23.2014

wodSKILL100 Double Unders for time 

CONDITIONING “Grace” 30 Clean and Jerks 135/95

5 min rest, then...

50 Burpees for time

Tuesday 9.16.2014

wodSTRENGTH15 min to find Heavy Hip Snatch

CONDITIONING 10 Power Snatch 105/75 20 DU 8 Power Snatch 20 DU 6 Power Snatch 20 DU 4 Power Snatch 20 DU 2 Power Snatch 20 DU

COMPETITION Hang Snatch Pull 6 x 2 (heavy)

Friday 9.12.2014

wodSTRENGTHA. 4 RM Push Press B. 2 x ME Strict Pull-up 

CONDITIONING 50 DU 25 Push ups 40 DU 20 Push ups 30 DU 15 Push ups 20 DU 10 Push ups 10 DU 5 Push ups

Finisher 50 Band Pull Aparts 3 x 10 GHD Situps

Labor Day 9.1.2014

wodCLASS AT 10AM ONLY  CONDITIONING For time: 50 Box Jumps 24/20 50 Jumping Pull-ups 50 Kettlebell Swings 35 50 Steps Walking Lunge 50 Knees to Elbows 50 Push Press 45/35 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double Unders 

Tuesday 7.29.2014

wodSTRENGTH/SKILL10 x 1 Back Squat @ 80% *2 min rest between

CONDITIONING 4 Rounds 25 KB Swing 53/35 50 Double Unders *1 min rest between rounds

Post Conditioning 100 Banded Pull Throughs 

COMPETITION 200m Sled Pull

Friday 7.18.2014

wodSTRENGTH/SKILL15 min to find HEAVY Hang Snatch Pull + Hang Snatch High Pull + Hang Snatch 

CONDITIONING 50 Double Unders 50 Situps 25 Wall balls 40 Double Unders 40 Situps 20 Wall Balls 30 Double Unders 30 Situps 15 Wall Balls

COMPETITION 8 x 2 Heavy Snatch-Grip Deadlift to just above the knee (3 second hold)