Author Archive

Friday, October 11, 2013

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4 Rounds of

10 RDLs (Romanian Deadlifts)

10 Strict Pull-ups

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Thursday, October 10, 2013

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Front Squat 8-6-6 @ 70%-75%-80%

12min partner WOD (both work)

Partner 1 EMOM

2 Front Squats then 6 front rack lunge steps (3 each leg).

Partner 2 EMOM

30sec erg sprint, 30 sec rest

After 6min partners switch places (erg goes to FS, FS goes to erg)

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Wednesday, October 9, 2013

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Push Jerk Skill Work

 

15 Push Jerks

15 V-ups

400m run 

12 Push Jerks

12 TTB

200m run

9 Push Jerks

9 Abmat situps

100m run

 

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Tuesday, October 8, 2013

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13 min AMRAP of:

30 DUs

20 Burpees (on a 45 plate)

10 Alternating Pistols-5 each leg  (sub single leg deck squats)

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Monday, October 7, 2013

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Strength:

Bench Press 8-6-6 @ 70-75-80

then

8min ladder up starting @ 2reps of:

Push-ups

Air Squats

Kettlebell swings

Cash out: 800m run/1000m row

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Friday, October 4, 2013

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Deadlift 8-6-6 @ 70% – 75% – 80%

then

7 min ladder up of

Deadlifts @ 75% 1RM starting @ 4 reps and increasing by 2 reps each round

Double unders starting @ 20 reps and increasing by 5 reps each round

 

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Thursday, October 3, 2013

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Strength:

Strict Press 8-6-6 @ 70% – 75% – 80%

then

5 Rounds

5 Burpees

10 TTB

15 Mountain Climbers (1 rep/leg)

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Wednesday, October 2, 2013

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Taste of DC SuperFit
15-10-5 reps of :
Barbell Complex and Pullups
1 Clean – 2 Front Squats – 1 Shoulder to Overhead = 1 rep

 

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Tuesday, October 1, 2013

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15-12-9-6-3

100m sprint

Hang Power Clean

Wall Balls

*5 Burpee penalty (immediate pay out) for dropping the wall ball mid set*

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Monday, September 30, 2013

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18 min Row – KB Swing – Box Jump relay 

Teams of 4 (3 works, 1 rests)

200m row is the pacer

Row goes to KB Swing (Russian)

KB Swing (Russian) goes to Box Jumps

Box Jump goes to rest

*Separate scores for KB Swings & Box Jumps

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Monday, July 1, 2013

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Cash in – 25 x Burpees
 
4 rounds
14 single arm kb swings (7/arm)    
10 pistols or deck squats (5/leg)                  
400m run
 
Cash Out – 30 x sit ups
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Friday, June 28, 2013

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Friday
Strength: Bench Press 6@75%, 4@80%, 4@85%
 
Conditioning: Ladder Down 10 to 1      
No pushup burpees
Deadlifts 
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Thursday, June 27, 2013

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Thursday
 Tabata Abs 
- Hollow Rock 
- V-ups
- Flutter Kicks
 
 then
 
4min AMRAP
5 Thrusters (Weight should be unbroken) <3mon use db
5 Pull-ups/Ring Rows
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Wednesday, June 26, 2013

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Wednesday
Strength: Front Squat 6@75%, 4@80%, 4@85%
 
Conditioning: 5 -7 Rds  
10 Wall Balls  
10 Burpees   
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Tuesday, June 25, 2013

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Tuesday
Heavy Partner WOD – One bar, One Bell- team of 2
 40 x Pull ups 
40 x Box Jumps 30/24
40 x Push Press
40 x Kettlebell Swings 
(Max work each partner can do at a time is 5reps)
 
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