Monday, October 3, 2016
Monday, September 26, 2016
20160926
Olympic Lift: 5x3 Cleans (+5 lbs)
WOD: 3rds
10 Back Squat 185/135 lbs
10 Burpee Box jumps
10 Russian Swings 70/55 lbs
WOD: 3rds
10 Back Squat 185/135 lbs
10 Burpee Box jumps
10 Russian Swings 70/55 lbs
Wednesday, September 21, 2016
Monday, September 19, 2016
20160919
Olympic Lift: 5x3 Front Squat (+5 lbs)
WOD: 10 min AMRAP
5 Power Snatch 115/75 lbs
5 Overhead Squat 115/75 lbs
5 Box Jumps 30/24''
60 Double Unders
Tuesday, September 13, 2016
20160913
Strength: 5x3 Weighted Pull-ups
WOD: 3 rds
12 Toes to Bar
12 Ring Dips
18 Bent Over Rows 135/95 lbs
Acc:
2x
A1) 3 Position Shoulder Raises
A2) 1 min Battle Ropes
Monday, September 12, 2016
20160912
Olympic Lift: 6x2 Snatch (+5 lbs)
WOD: 9/11 WOD
20:01 min AMRAP
9 Power Cleans 115/75 lbs
11 Front Squat 115/75 lbs
9 Shoulder to Overhead 115/75 lbs
11 Over the Bar Burpees
Mobility:
Friday, September 9, 2016
20160909
Olympic Lift: 5x3 Split Jerk
WOD1: 5 min AMRAP
5 Shoulder Press 115/75 lbs
10 Box Jumps
WOD2: 5 AMRAP
10 Hand Release Push ups
15 Ring Rows
Mobility
Thursday, September 8, 2016
20160908
Olympic Lift: 1 RM Back Squat
WOD: 8 min AMRAP
5 Power Snatches 135/35 lbs
10 Pistol Squats (5 ea leg)
Acc:
2x
A1) 3 Length Forward Sled Pulls
A2) 3 Length Backward Sled Pulls
A3) AMRAP Weighted Goodmornings
Mobility:
Wednesday, September 7, 2016
20160907
Olympic Lift: 5x3 Push Press (+5 lbs)
WOD: 4 rds for time
400m Run
12 Chest to Bar Pull ups
12 Hand Stand Push ups
Acc:
2x
A1) 8-12 Arnold Press
A2) AMRAP Barbell Row
B1) 2 min Ball Slams
C1) 2 min Sledge Hammers
Tuesday, September 6, 2016
20160906
Olympic Lift: 5x3 Overhead Squat (+5lbs)
WOD: Death by Squat Cleans
EMOM complete 3 squat cleans, add 5 lbs or 10 lbs each round depending on your starting weight. Start weight based on 1 RM.
If 1 RM is...
75 lbs, start w/ 15 lbs then add 5 lbs each round
100 lbs, start w/ 35 lbs then add 5 lbs each round
135 lbs, start w/ 45 lbs then add 5 lbs each round
155 lbs, start w/ 65 lbs then add 5 lbs each round
185 lbs, start w/ 45 lbs then add 10 lbs each round
205 lbs, start w/ 65 lbs then add 10 lbs each round
225 lbs, start w/ 75 lbs then add 10 lbs each round
250 lbs, start w/ 95 lbs then add 10 lbs each round
275+ lbs, start w/ 115 lbs then add 10 lbs each round
Friday, September 2, 2016
20160902
Strength: 5x5 Bench Press (+5 lbs)
WOD: CHIPPER
200 Double Unders (400 singles)
80 Weighted Situps 45/25 lbs
60 Med Ball Cleans 20/14 lbs
40 4 count Mountain Climbers
20 Burpees
10 Hand Stand Pushups
5 Muscle Ups
10 Hand Stand Pushups
20 Burpees
40 4 count Mountain Climbers
60 Med Ball Cleans 20/14 lbs
80 Weighted Situps 45/25 lbs
200 Double Unders (400 singles)
Mobility:
Thursday, September 1, 2016
20160901
Oly: 5x3 Cleans (+5 lbs)
WOD: Incredible Hulk
20 min AMRAP 115/75 lbs
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
Mobility:
Wednesday, August 31, 2016
20160831
WOD: 4 rds
800m Run
10 3sec Pause Box Jumps 24/20
20 KB C&J 53/35lbs (10 ea Arm)
20 KB Snatch 53/35lbs (10 ea Arm)
Tuesday, August 30, 2016
20160830
Olympic Lift : 3x10 Weighted Pull-ups
WOD: 4 rds
1 min Power Snatch 95/65 lbs
1 min Push Press 95/65 lbs
1 min Butterfly sit-ups
1 min rest
Acc:
2x
A1) 8-12 Tate Press
A2) AMRAP Band Press Downs
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