Friday, October 31, 2014

20141031

Str: 5x5 OHS                 

WOD: 12 min AMRAP      
12 Thrusters 95/65#        
12 Box Jumps 24/20"       
12 HRPU                          

Mobility!!!!

Wednesday, October 29, 2014

20141030

Oly: 6x3 Push Press         

WOD: Ladder                  
1 MU (1 CTB, 1 Ring Dip)
10 Butterfly situps 
2 MU, 20 Butterfly 
3, 30
4, 40
5, 50 

Acc: 2x10 Barbell Pullovers

Mobility!!!

Tuesday, October 28, 2014

20141029

Tech: 10 min Kipping pull-up

WOD: 18 min AMRAP      
18 Wall Ball 20/14#         
18 Deadlift 155/105#       
18 Burpees

Mobility!!!

Monday, October 27, 2014

20141028

Str: 3rm Weighted Pull-ups 
(15 mins)                                 

WOD: 3 rds                 
10 diamond push-ups       
10 Ring Rows                  
:45 Hollow Rock pos 
(no rest)         

Acc: 2x AMRAP GHD sit-ups

Sunday, October 26, 2014

20141027

Str: 6x3 Front Squat 
(1 sec pause at bottom and explode through squat.
It's about speed if you slow down too much you're too heavy)   

WOD: 8 min AMRAP         
8 Power Snatch 95/65#   
8 KTE                             
8 Squat Jumps 
(Go into a deep squat and jump as high as you can reaching with both hands. 
Keep chest upright the entire time.)                    

Mobility!!!

Thursday, October 23, 2014

20141024

Str: 5x5 Tempo Narrow Grip Bench Press (3 sec neg)                   

WOD: 9 min AMRAP        
3 Strict HSPU                  
6 Ring Rows                     
9 K2E            

2:00 Rest                         

WOD 2: 3 min AMRAP      
Burpee Pullups                 

Mobility!!!

Wednesday, October 22, 2014

20141023

Str: 6x3 Clean Pulls 
(2@ 90% of 1RM Clean, 2@ 100%, 2@ 110%)                         

WOD: 4 rds                    
3 Backsquat 75% 1RM     
12 Iron Mikes                  
:45 Superman hold          
:45 Rest                          

Acc:2x Sled Drag

Mobility!!!!

Tuesday, October 21, 2014

20141022

WOD: Jack 
20 min AMRAP   
10 Push Press 115/65#   
10 KBS 53/35#                
10 Box Jumps 24/20"

Mobility!!!

Sunday, October 19, 2014

20141020

Str: 3x6 Shoulder Press          

WOD: 12 minutes             
12 Elevated Pushups        
12 Pull-ups                        
12 T2B                            
12 burpees 

Acc: 2x Barbell curls for the girls

Mobility!!!!

Wednesday, October 15, 2014

20141016

Oly: 4x3 Rack Jerk           

WOD: 3 rds                    
6 Strict HSPU                  
6 Strict CTB Pull-ups         
:45 Hollow Rock hold       
:30 Rest                          

Acc: 2x 1:00 Battle Ropes

20141015

WOD: Pyramid Chipper     
200m Run                      
10 GHD Hip Raises          
20 OH Squats 95/65#     
30 Box Jumps 24/20"      
40 KBS 53/35#            
50 Wall Balls 20/14#       
40 KBS 53/35#               
30  Box Jumps 24/20"      
20 OH Squats 95/65#     
10 GHD Hip Raises           
200m Run

Monday, October 13, 2014

20141014

STR: 3x8 Bench Press (Narrow, regular, Wide Grip)

WOD: 4 rds                     
6 Push Press 155/105#    
6 Pendlay Row same#      
12 Med Ball Cleans 20/14 
24 Butterfly situps           

Mobility!!!!

20141013

WOD 1: 6 EMOM                
3 Squat Cleans 155/105# 
5 Burpees                      

2:00 Rest                       

WOD 2: 3 rds                     
10 OH Lunges 115/75# (5 per leg)                       
10 Box Jumps

Mobility!!!

Thursday, October 9, 2014

20141010

Str: 9x3 speed bench (less than :45 sec rest)     

WOD: 15 Min AMRAP       
8 HSPU (Kipping allowed)                          
10 Pendlay row 135/95#  
200m plate carry 45/25#

Mobility!!!

Monday, October 6, 2014

20141007

Mile marker time again everyone. Getting a true 1RM on the deadliest is more important than the WOD is so spend as mud time as you need on it. Try not to get crazy with the number of attempts.

1 RM: Deadlift                 

WOD: 3 rds                     
6 Back Squat 205/135#   
6 Box Jumps                   
12 Burpees                        

Mobility!!!

20141006

Strength: 3x6 Shoulder Press                             

WOD: 15 Min AMRAP        
3 MU (3 CTB, 3 Ring Dips)                             
10 HRPU                         
10 Mad Russians 45/25#   
400m run

Acc: 2x10 Pullovers

Mobility!!!

Friday, October 3, 2014

20141003

Oly:6x2 Squat Snatch     

WOD: 14 Min AMRAP       
200m run                      
7 Front Squat 135/95#   
7 Box Jumps                   
7 Burpees                       

Acc: 2x Seated Goodmornings 

Mobility!!!

Wednesday, October 1, 2014

20141001

Str: Work to a heavy set of 5 weighted pull-ups 
(at least 4 sets) 10 mins                   

WOD: 4 rds                    
3 Shldr Press115/75#     
3 Push Press                   
3 Push Jerk                     
AMRAP Pendlay Row 115/75 #                       
:45 Rest                        

Acc: 2x AMRAP GHD situps and hip raises

Mobility!!!