Author Archive

Be Happy, Be Great! :-)

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Bench Press

8@70%, 6@75%, 6@80%

 Then,

 6 Minutes AMRAP

10 DB Floor Press

10 KBS

1 minutes rest

6 Minutes AMRAP

200 meter erg sprint

15 Push-Ups

 

Cheers.. :-)

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Summer Breeze!

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“Spring Time Fun!”

 

Cash-in: 800 meter run

 

20 minutes of:

3,6,9,12 repeat

 

Hang Power Cleans (135/95)

Over the Bar Facing Burpees

 

Cash-out: 800 meter run

 

 

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My Happy Dance….

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Back Squats

8@70%, 6@75%, 6@80%

Then,

Descending Ladder, 10-1:

Back Squats (135/95)

&

T2B

 

Cheers! :-)

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BBF’s!!!

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*Partner WOD!*

Cash-in (75 alternating Pull-Ups (5 each until you hit 75 as a team)

 *Then*

400 meter partner lunge!

One partner lunges while the other performs a single arm farmers carry with a KB or DB (modelately heavy); they will alternate until they complete the 400 meters

 

Cash-out (75 alternating Pull-Ups (5 each until you hit 75 as a team)

Cheers!!
:-)
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Monday Bliss!!

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 Complete 3 rounds of the following (1 minute rest between rounds; 5  stations = 1 round)

*1 minute at each station (max effort)*

 Tire Flips

Abmat sit-up’s (weighted)

DB Thrusters

Box Jumps (24/20)

Calorie Row

Cheers! :-)

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Jan 17th

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“The HantaVirus”

 Deadlift:

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

 Decreasing “Deadlift” ladder: 10-1

Deadlift (225/155)

3 HSPU

Knees Out, Elbows Always Up! :-)

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Jan 16th

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“The Measles”

 “Shoulder Mobility”

Then

 5 ROUNDS

250M row

15 Toe 2 Bar

10 Box Jumps (24, 20)

ELBOWS UP!! :-)

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Jan 15th

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“The Yellow Fever!”

 “Snatch Skill Work”

 Then,

 EMOM for 16 Minutes

ODD: 3 Power snatches from the hang and  2 Power Snatches from the floor ( 5 total reps every odd minute)

EVEN: 5 Ring Dips

Elbows Up! :-)

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Jan 14th

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“The Bird Flu!”

 *Squat Therapy & Pistol Skill Work*

*800m Timed Run!!*

Full Recovery!!

-Then-

AMRAP A 4 min

5 Strict Pull-Ups

15 Abmat Sit-Ups

rest 60 seconds

AMRAP B 4 min

15 Sandbag Back Squats

100 m dash or (backwards run)

ELBOWS UP!

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Jan 13th

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“The Plague!!!”

 *Strict Shoulder Press*:

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

 Then,

As many rounds as possible in 15 minutes of:

 1 Double Push-Up Man Maker

5 DB Push Press

1 Double Push-Up  Man Maker

5 DB Push Press

10 DU’s

*DU’s increase by 10 each round*

Elbows Up! :-)

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Jan 10th

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“Welcome to the $%#@*!@ Jungle JACK!”

 *Squat/Power Clean Skill work*

 EMOM for 20 minutes:

 ODD: 5 Squat or Power Cleans (moderately heavy.. don’t get crazy!)

EVEN: 10 Wall Balls (20/14)

 Knees Out, Elbows Up!

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Jan 9th

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“Pickle Juice”

 “Muscle Up Skill work”

 13 Minute Cutoff

2, 4, 6, 8 of:

Rings Dips

Deadlifts (225/165)

Lateral “Tuck Jump” Burpees bar Jump overs

Note: “2, 4, 6, 8″ is one round; once you hit 8reps you will start over at 2reps and work your way back up the ladder completing as many rounds as possible in 13 minutes.

Knees ...

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Jan 8th

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“Get LOOOOWW!”

 12, 9, 6

Thrusters (135/95)

 T2B & Pull-Up Cluster is 1 rep

400 Meter Run

Here’s a video of a T2B & Pull Up cluster:

http://www.youtube.com/watch?v=2tAot2F4MwY

Knees Out, Elbows Up!

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Jan 7th

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“It Pays to be a Winner!!!”

Non-Barbell skill work

Then

5 X 3 minute rounds of:

200 meter row

25 DU

15 Slam-Balls

Stay Warm! :-D

Knees Out, Elbows Up!

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Jan 6th

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“The Inferno”

 As many rds as possible in 21 minutes:

 7 Alternating Dumbbell Snatch forward lunges

7 KTE

7 KB Goblet Squats

7 V-Ups or GHD’s

7 Clapping Push-Ups

7 No Push Ups Burpee box Jump

7 KBS

Knees Out, Elbows Up!

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