Author Archive

Friday Oct 31st 2014

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Bench Press:

8@70, 6@75, 6@80 of 1RM

 

20,15,10,5

 

Ring Push Ups

Box Jumps

Slamballs

 

*200m heavy sandbag run after every round

 

Programmed – October 13th 2011

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Thursday Oct 30th 2014

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Strict Weighted Pullups

3-3-3-3-3

 

 

3 Rounds For Time

 

200M Front Rack KB Carry

30 Weighted Sit-ups

 

 

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Wednesday Oct 29th 2014

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EMOM – 20 Minutes

 

ODD MINUTES

2 Power Snatches – Heavy

 

EVEN MINUTES

5 Douple push up Burpees

 

Repeat of Dec 14 2012

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Tuesday Oct 28th, 2014

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Three 6 minutes Workouts

30 sec row

30 sec rest

 

1 min rest

 

7 pullups

7 toes to bar

 

1 min rest

 

10 step back lunges w/ KB

10 KB Swings

 

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Monday Oct 27th 2014

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Back Squat

8@65, 6@70, 6@75 of 1RM

 

7 min AMRAP Barbell Complex (115#/75#)

3 Deadlifts, 3 Hang cleans, 3 thrusters

2 Deadlifts, 2 Hang cleans, 2 thrusters

1 Deadlifts, 1 Hang cleans, 1 thrusters

 

Programmed – June 28th 2012

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Monday Oct 13th 2014

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Bench Press: 10, 8, 8 @65,

70, 75% 1RM

 

EMOM 12 Minutes:

Odd: Weighted

Bulgarian Split Squats X 10 @

5 per leg)

Even: Ring Dips x 8

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Thursday Oct 9th 2014

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2-3 rounds:

10 x Snatch

10 x OH Squat

10 x Roll out

200M run

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Wednesday, August 13, 2014

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Complete AMRAP in 12 minutes of:

Run 200m

10 x DB Thruster (25/15)

Run 200m

15 x DB Thrusters

Run 200m

20 x DB Thruster

etc…

(Thrusters increase by 5 each round.)

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Tuesday May 27th 2014

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Dead Lift
6@75%, 4@80%, 4@85%

Then,

Partner WOD:

16 minute cut-off
2 Dead lift @225/165
2 no push-up burpees

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Friday, May 16, 2014

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Friday, May 16th

5 rounds Toes 2 bar Cindy
***5 T2bar
***10 Push ups
***15 Air Squats

15 C&J @ 70%

5 Rds Toes 2 bar cindy
***5 T2bar
***10 Push ups
***15 Air Squats

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Thursday, May 15, 2014

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Thursday, May 15th

Strength-Strict Press:
8@70% 6@75% 6@80%, Failure@40

12 Min AMRAP of:
10 Seated Alternating
DB press (5 each arm)
200 meter run
10 Step up step back lunges(5 each leg)(20in box)

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Wednesday, May 14, 2014

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Wednesday, May 14th

Cash In: 1000 Meter Row
Then:
6 Rounds of:
10 Wallballs
25 Russian Twist
30 Double Unders

Cash Out: 800 Meter Row

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Tuesday, May 13, 2014

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Tuesday, May 13th

Strength: Deadlift: 8@70%, 6@75%, 6@80%, 10@ 50%

4 Rounds
200 meter run
10 pull-ups
10 No Push-up burpee box jumps. (20 in)
10 Sumo DL High Pulls

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Monday, May 12, 2014

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Monday, May 12th

Teams of 2
8 Min AMRAP:
Ladder up of,
Push Press w/ Plank Holds
2 Min Rest
8 Min AMRAP:
Ladder up of,
OHS W/ 6’’ Leg Lift Holds

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Friday, May 9, 2014

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Friday, May 9th

3 rounds for time:

10 Hang Power Cleans (135/95)

10 Front Rack Reverse Lunges (5 each leg )(135/95)

20 Box Jumps (24/20)

Run 400 meters

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