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!!!

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!!!

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!!!

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!!!

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!!!

20141001

Skill: 10 mins kipping hspu

WOD:
3RFT
1 min row
1 min KBS 53/35#
1 min Iron Mikes
1 min SDLHP 95/65
1 min rest

Mobility

20140930

Str: 3x6 Narrow Grip Bench                    

WOD:6 rds                     

3 Push Press 155/105#    

4 T2B                             

5 Ring Rows                   

:30 rest                          

Acc: 2x1:00 battle ropes 

20140930

Strength: 4x3 Heavy Low-bar Back squat             

WOD: 12 min AMRAP             

6 DL 225/155#                     

12 KB Snatch (6 ea arm) 53/35#  

18 Goblet Lunges(9 ea leg) 53/35#                               

Acc: 2x Sled Drag  (1=2 laps)

20140926

Str: 3 RM Bench Press (20 mins)

WOD: 15 min AMRAP
5 Strict HSPU
5 Muscle Ups (5 CTB, 5 Dips)
10 Mad Russians 45/25#
30 Double Unders

Mobility!!! 

20140925

Oly: 5x5 Hi-bar Backsquat (ass to grass)

WOD: 3 rds

5 Power Snatch 115/75#

15 KBS 53/35#

1:00 Alt Plate OH Lunges 45/25#

1:00 Rest

Mobility!!!

20140924

Skill: Pistols 10 mins                  

WOD: 20 Min AMRAP                   

6 Pull-ups                         

12 Box Jumps                   

6 Shoulder to Overhead 95/65# 

12 4-count mountain climbers 

Mobility!!!

20140923

WOD: Opposite Ladder
10 Squat Cleans 115/75#
1 Over the Bar Burpee
9 SC/ 2 OTB Burpee
8/3
7/4
6/5
5/6
4/7
3/8
2/9
1/10

Mobility!!!