Author Archive

Friday, October 25, 2013

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Bench press: 6@ 75% , 4@ 80%, 4 @85%

AMRAP  15 minute:

1 Wall Climb

10 Tire flips

20 double unders

25 m bear crawl

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Thursday, October 24, 2013

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Variation on “Coe”:

Cash in 700 m row

7 Rounds for Time:

7 Thrusters (95/65)

7 Ring Push-ups

Cash out 700 m row

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Wednesday, October 23, 2013

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3 rounds-1:00 minute max reps/20 seconds rest in between each movement

Sandbag Clean Box Step-ups

Toes to bar

Deadlift 185#, 135#

Pull-ups

Calorie row

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Tuesday, October 22, 2013

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Overhead squat (OHS) prep and skill work

“Jeremy”

21-15-9

OHS (95/65)

Burpees

Then Strength:

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

 

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Monday, October 21, 2013

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800m Run

21 one arm KB Swings (53/35)

21 Wall Ball (20/14)

21 weighted sit-ups

21 jumping lunges

600m Run

15  one arm KB Swings (53/35)

15 Wall Ball (20/14)

15 weighted sit-ups

15 jumping lunges

400m Run

9 one arm KB Swings (53/35)

9 Wall Ball (20/14)

9 weighted sit-ups

9 jumping lunges

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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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