October 28, 2016

Friday!!!

For Time:

10 GHD Situps
45 Thrusters 95/65 lbs
10 GHD Situps

Go! Go! Go! 
Scale if you need so you can Go! Go! Go! 

October 27, 2016

Thursday

5 Rounds
1 minute of Rope Climbs
1 minute of Ring Push Ups
1 minute rest

October 26, 2016

Wednesday 26OCT2016

Strength Day:

A) Work up to a heavy snatch

B) 2-2-2-2 Front Squat

C) 3 Max Effort Pull-ups

October 25, 2016

For Time:

10 Squat Cleans 135/95 lbs
20 Burpees
30 Deadlifts 135/95 lbs
40 Abmat Situps
50 Cal Row
40 Abmat Situps
30 Deadlifts
20 Burpees
10 Squat Cleans

October 21, 2016

WOD:
12
Snatch (95/65)
Double unders
Calorie Row
Burpees
9
Snatch (115/75)
Double unders
Calorie Row
Burpees

6
Snatch (135/95)
Double unders
Calorie Row
Burpees

October 19, 2016

Warm up, then...
Front Squat- accumulate 50 reps with 65% max weight
WOD-
12 min AMRAP
·         10 OHS 135/95
·         15 Chest to Bar Pull-Up
·         200m run

October 18, 2016

WOD 1: E2MO2M 10 -
3 Backsquat

WOD 2: for time -
21-18-15-12-9-6-3 KBS (24/16kg)
3-6-9-12-15-18-21 KB Weighted Lunges (24/16kg)

October 17, 2016

Warm up, then....
BENCH PRESS - 4 x 8
DEADLIFT-
Accumulate 50 reps with 65% of your max
WOD-
5 rounds
·         9 Power snatch 135/95 (scale- this is heavy)

·         15 Box jump 24/20

October 14, 2016

Warm-up, then:
WOD: "50 @ 50"
Part 1 - With a 5 minute time cap, complete 50 Deadlift @ 50% of 1RM, then
Part 2 - With a 5 minute time cap, complete 50 Power Clean @ 50% of 1RM, then
Part 3 - With a 5 minute time cap, complete 50 Bench Press @ 50% of 1RM

October 13, 2016

Warmup then,
20 MIN AMRAP
3 HSPU
6 Pull Ups
9 Ring Dips
12 KBS
15 Sit Ups
100m Shuttle Sprint

October 12, 2016

Warm up, then....
Back squat: 1-1-1-1-1 try and find a 1 rep max. Don't let your form get compromised and you add weight. 
Then, tabatas:
Tabata 1 - plank
Tabata 2 - jumping air squats

Tabata 3 - mountain climbers 

October 11, 2016

"Double Grace"
For time
60 clean and jerk 135/95

October 10, 2016

Warm up, then...
Complete as many rounds as possible in 25 minutes of:
45-lb. thrusters, 25 reps
25 burpees
45-lb. sumo deadlift high-pulls, 25 reps

October 7, 2016

FRIDAY, 7OCT2016

WOD:

For Time:

800m Run
50 Pull Ups
100 Lunges

Nobody Cares. Train Harder. 

October 6, 2016

THURSDAY, 6OCT2016

BRING YOUR FRIEND. MAKE THEM FITTER.

WOD:

With a partner:

5 min AMRAP

Max Clean and Jerks at 65-75% of 1 rep max

One partner works at a time. The intent is to do 1 and switch. So go heavy. Get a lot of work done. 


Extra Credit Conditioning:

10 Rounds:
30 sec work/ 30 sec rest Rowing

Extra Credit Core:

4 Rounds:
GHD Holds  30 sec work/ 30 sec rest

Extra Credit Strength:

Pause Overhead Squats
Work to a Heavy 1

October 5, 2016

WEDNESDAY, 5OCT2016

Cindy

20 min AMRAP

5 Pull Ups
10 Push Ups
15 Squats

October 4, 2016

TUESDAY, 4OCT2016

WOD:

3 Rounds:

4 minute AMRAP:
8 Deadlifts 225/135 or 70% of 1RM
8 Bar Facing Burpees

Rest 2 min between rounds*

These are all out sprints each round! GO! GO! GO!


Optional Strength

8 sets of 4-7 Strict Pull Ups
Slow and controlled. Keep the core rigid in a hollow position. 


October 3, 2016

MONDAY, 3OCT2016


Strength:

Take 10-15 minutes to work up to 1 heavy Front Squat. 

WOD:

3 Rounds:

30 Wallballs 20/14 lbs
20 Toes to Bar
10 Front Squats 185/135 lbs

The front squat weights are very heavy. Scale as needed.