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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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Thursday, May 8, 2014

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Thursday, May 8th

HSPU Skill Work

“Diane”
21-15-9
Deadlifts 155/225
HSPU

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Wednesday, May 7, 2014

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Wednesday, May 7

Back Squat: 10@65%, 8@70%, 8@75%

5×10 band Good Mornings

10-1 Ladder
Goblet Squats
Ring Rows
20 Double Unders between each set

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Tuesday, May 6, 2014

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Tuesday, May 6

Bench Press
10 @65%, 8@70%, 8@75%

7 Minute AMRAP
7 Push Press
7 Toes to Bar

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Monday, May 5, 2014

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Monday, May 5, 2014

20 Min EMOM
Odd minutes: 45 seconds of jumping lunges. (alternating legs)

Even Minutes: 30 seconds side planks right side, 30 seconds side planks left side

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Friday Jan 3rd 2014

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AMRAP (reps as possible) 13 minutes

1 deadlift

2 power clean

3 front squat

4 shoulder to overhead

5 back squat

 

40 Double unders

 

5 Deadlift

4 power cleans

3 front squat

2 shoulder to overhead

1 back squat

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Thursday Jan 2nd 2014

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Bench press

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

 

100 Push-ups

Each rest period 10 double squat wall balls

Or 200 m run

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Wednesday Jan 1st 2014

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2-5 rounds of the Baseline

Baseline WOD

500 m row

40 air squats

30 push-ups

20 sit-ups

10 pull-ups

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