Author Archive

Friday, October 18, 2013

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5 min AMRAP

200 m farmer’s carry

10 chest to bar pull-ups

10 slam balls

rest 2 min

10 min AMRAP

200m farmer’s carry

10 chest to bar pull-ups

10 slam balls

10 box jumps

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Thursday, October 17, 2013

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

WOD:

4 rounds for time

10 Toes to bar

10 manmakers

250 m row SPRINT

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Wednesday, October 16, 2013

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Snatch Skill Work

Partner WOD:

16 minute AMRAP

2 rope climbs

12 power snatches

 

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Tuesday, October 15, 2013

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

WOD:

400 m run

then 3 rounds of 5 power cleans and 10 lateral burpees

200 m run

then 3 rounds of 5 power cleans and 10 lateral burpees

400 m run

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Monday, October 14, 2013

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7 minute AMRAP

10 Kettle-bell SDHP (53/35)

10 Kettle-bell Swings (53/35)

10 Goblet squats (53/35)

-1 minute rest-

7 minute AMRAP

250 meter row

7 HSPU or 10 seated db press

-1 minute rest-

7 minute AMRAP

20 Abmat Sit-ups

20 DU’s

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Friday, July 19, 2013

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5 rounds for time:

7 SDHP 95#/65#

7 Barbell roll-outs

7 Pull ups

7 Thrusters 95#/65#

400 m sprint

 

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Thursday, July 18, 2013

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Strength:  Front Squat 1 RM

Tabata:

KB swings

Step back lunges w/ db

V-ups

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Wednesday, July 17, 2013

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Skill work:  Clean

EMOM for 14 min:

3 Power Cleans 135#/95#

3 Lateral Burpees over bar

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Tuesday, July 16, 2013

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Strength:  Bench Press 1 RM

WOD for time:

5-7-9-12-9-7-5

Box jump 24″/20″

Db push press

Calorie Row

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Monday, July 15, 2013

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Partner WOD for time:

200 m run

200 m sprint

200 m recovery run

200 m sprint

200 m recovery run

200 m sprint

-rest 2 minutes-

Then complete chipper w/ partner (alternating work)

100 air squats

80 med ball sit ups

60 slam balls

40 push ups

20 pull ups

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Friday, July 12, 2013

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Partner WOD for time:

Cash in 400 m run or 500 m row (both partners work)

Then complete total number of reps by alternating work…

50 Back squats 95/65#

6 rope/wall climbs

40 Back squats 95/65#

5 rope/wall climbs

30 Back squats 95/65#

4 rope/wall climbs

20 Back Squats 95/65#

2 rope/wall climbs

 

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Thursday, July 11, 2013

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Strength:  Find 1 rep max for DEADLIFT

Then…

21-15-9

  • Hanging Power Snatch
  • Toes to bar
  • box jumps (24/20)

***Hydrate and then cool off with Free Slurpees tomorrow at 7-Eleven!!!

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Wednesday, July 10, 2013

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Chipper:

800 m run or 1k row

50 double unders

40 ab mat sit-ups

30 kb swings

20 pull ups

10 burpees

20 pull ups

30 kb swings

40 ab mat sit-ups

50 double unders

800 m run or 1k row

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Tuesday, July 9, 2013

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Strength: Strict Press 1 RM

 WOD:
2 rounds of 1 minute intervals w/  1 min of rest in btw each round
  • Ring Dips
  • Step Back lunge with db
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Monday, July 8, 2013

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Teams of 3

20 Minute AMRAP

200 m Farmers’ Carry (pace setter)

Wall Balls (20/14)

Cal Row

Total=# of wall balls+ # of calories ...

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