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Tuesday, October 16

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Strength: Front Squat – 10 at 65%, 8 at 70%, 8 at 75%

10 Min AMRAP:
25 Double-Unders (3:1)
5 Front Squats (185/115)

* Optional finisher: 100 air squats for time

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Wednesday, 10 October, 2012

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5 Pullups
10 GHDs/15 Abmats
15 Box Jumps (24/20)
*start each round w 1 Rope Climb
20 min AMRAP

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Tuesday, 9 October

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12 min to est a 1 RM Deadlift

5 Deadlifts (185/115)

Max rep Pushups

15 min OTMEM

*on the minute every minute

 

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Friday, 5 October, 2012

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25 Double Unders (3:1)
3 Muscle ups or 12 Pullups or 8 C2B Pullups
9 min AMRAP
2 mins rest
200m Row

10 Box Jumps (30/24)
9 min AMRAP

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Thursday, 4 October, 2012

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* 12 min to est a 1 RM Push Press

12 Push Press (95/55)
200m Run
12 TTBs
15 min AMRAP

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Wednesday, 3 October, 2012

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10 TGU (53/35) – 5ea arm
12 Good Mornings (75/45)
15 KB Swings (53/35)
4 rounds

 

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Tuesday, 2 October, 2012

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* 12 min to est a 1 RM Front Squat

21-15-9
Front Squats (135/95)
Burpees
Rollouts

 

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Monday, 1 October, 2012

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9 Pullups

200m Farmers Walk

53/35

14 Slamballs 25/15

5 rounds

 

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Tuesday Sept 25th 2012

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

WOD – “Diane’s Cranky Cousin”

21-15-9

Deadlifts – 225/155#

Ring Dips

50 Double Unders Between each completed round

 

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Monday 24 Sept 2012

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2 Rounds:

5 Min AMRAP of KB Complex(53#/35#) – 5 KBHP, 5 Goblet Squats w/KB in Clean Grip (Right Shoulder), 5 Goblet Squats w/KB in Clean Grip (Left Shoulder), 5 KB Swings

2 min rest

5 Min Row for max calories

2 min rest

 

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Friday Sept 21, 2012

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Friday:Lurong Paleo Challenge WOD:“Christine”3 Rounds for time: 500M Row, 12 Bodyweight Deadlifts – 21 Box Jumps 24/20Scaled : 3 Rounds 500M Row 12 Deadlifts @ ½ bodyweight, 21 Box Jumps -16”/12”

 

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Wednesday Sep 19th 2012

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6 Rounds:

3 Min Clock – 10 SDHP (115#/75#), 15 Box Jumps (24/20), 6 HSPU

Athletes Should Finish the Triplet as fast as possible, then have the remaining time of the 3 minutes to rest. If an athlete cannot finish the prescribed reps in the 3 minutes, the workout becomes an AMRAP with the remaining time:

v

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Monday Sept 17th

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Push Press – 6,4,4 @75%, 80%, 85%

Lurong Challenge WOD:

5 Rounds for time:

20 Burpees, 20 KB Swings (53# Rx Men, 35# Rx Women) (<3 months: 4 rounds – 15 

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Thursday – September 13th

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WOD: Chipper

400M Run Buy-In

25 X

Ground to Overhead

Box Jumps

Push Up

Ring Row

KB Front Squat

Pull Ups

Slam Ball

800M Run Cash-Out

 

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Tuesday – September 11

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Strength:

Front Squats- 8@70%, 8@75%, 6@80%

WOD:

5 min AMRAP (add 2 reps each round 5,7,9,11, etc.)

5 x Ring Dips

5 x T2B

1 min rest

5 min AMRAP (add 2 reps/ 50m each round)

5 x KB Swings

100m Row

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