Snatch Grip Deadlift
4 x 8 Tempo (40x0) Rest 2 - 3 minutes between sets
Front Squat
3-3-3 (60%, 65%, 70%)
Then 12 Minutes for as many rounds as possible of the following
5 Weighted Pull Ups
50 Double Unders
Post WOD
Hip mobility drills
3 minute plank hold
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Push Press
5-5-5-5
Then For Time
4 x 200 Meter Run
rest 2 minutes between sets
Post Workout
1 minute amrap of Wall Balls 20/14
rest 60 seconds
1 minute amrap of Push Press at 75/55
rest 60 seconds
1 minute on the rower for max cals
5-5-5-5
Then For Time
4 x 200 Meter Run
rest 2 minutes between sets
Post Workout
1 minute amrap of Wall Balls 20/14
rest 60 seconds
1 minute amrap of Push Press at 75/55
rest 60 seconds
1 minute on the rower for max cals
Monday, August 29, 2011
Front Squat
5 x 5 (Use 80 % of 5 rep max) rest 2 minutes
Dead lift
2 x 10 (50 % of one rep max) rest 2 minutes
Then For Time
21-15-9 reps of the following
Hang Power Clean (use 50% of your one rep max clean or 115/75)
Box Jumps (24/20)
Pull Ups
Post WOD
Hip Mobility Drills
5 x 5 (Use 80 % of 5 rep max) rest 2 minutes
Dead lift
2 x 10 (50 % of one rep max) rest 2 minutes
Then For Time
21-15-9 reps of the following
Hang Power Clean (use 50% of your one rep max clean or 115/75)
Box Jumps (24/20)
Pull Ups
Post WOD
Hip Mobility Drills
Saturday, August 27, 2011
Deadlift
1-1-1-1-1
Hang Power Clean
3-3-3 (rest 2 minutes)
Post WOD
4 x 10 Back extensions
1 K Row time trial
1-1-1-1-1
Hang Power Clean
3-3-3 (rest 2 minutes)
Post WOD
4 x 10 Back extensions
1 K Row time trial
Friday, August 26, 2011
Bench Press
5 x 8 (40x0)
rest 90 seconds
Chin Ups
5 x 5 (tempo 3021)
rest 90 seconds
Then for total reps and cals rowed
Set 1
Tabata Set rotating between
Row for calories
Push Ups
rest 2 minutes
Tabata set rotating between
Russian KB swings
Toes to bar
record total reps and cals rowed on both sets
5 x 8 (40x0)
rest 90 seconds
Chin Ups
5 x 5 (tempo 3021)
rest 90 seconds
Then for total reps and cals rowed
Set 1
Tabata Set rotating between
Row for calories
Push Ups
rest 2 minutes
Tabata set rotating between
Russian KB swings
Toes to bar
record total reps and cals rowed on both sets
Thursday, August 25, 2011
Rest / Make Up Day
This Saturday afternoon at 1 pm we will be hosting a tune up for the workout Fight Gone Bad. Feel free to stop in at 1 pm and give the workout a go. We will be running multiple heats of this workout depending on how many show up. If your interested please drop me an email.
Saturday 1 PM
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
This Saturday afternoon at 1 pm we will be hosting a tune up for the workout Fight Gone Bad. Feel free to stop in at 1 pm and give the workout a go. We will be running multiple heats of this workout depending on how many show up. If your interested please drop me an email.
Saturday 1 PM
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wednesday, August 24, 2011
Overhead squat
3-3-3
Then 7 rounds for time of the following
1 gasser ( 80 yards )
10 box jumps
rest exactly 1 minute between rounds
Post WOD
Hip Mobility Work
3 minutes of Single Under Running Jump Rope
3-3-3
Then 7 rounds for time of the following
1 gasser ( 80 yards )
10 box jumps
rest exactly 1 minute between rounds
Post WOD
Hip Mobility Work
3 minutes of Single Under Running Jump Rope
Tuesday, August 23, 2011
Press
1-1-1-1-1
Then For Time
5 Rounds of the following
3 Clean and Jerks
10 Burpees
Post WOD
Shoulder Mobility
3 x 6 KB Snatches
1-1-1-1-1
Then For Time
5 Rounds of the following
3 Clean and Jerks
10 Burpees
Post WOD
Shoulder Mobility
3 x 6 KB Snatches
Monday, August 22, 2011
Front Squat
1-1-1-1-1
Romanian Deadlift
4 x 6 Tempo 4020 ( rest 2 minutes )
Then 2 minutes for as many rounds as possible of the following
5 Pull Ups
10 Double Unders
Rest 2 minutes
Then 2 minutes for as many rounds as possible of the following
5 Sit ups
10 air squats
1-1-1-1-1
Romanian Deadlift
4 x 6 Tempo 4020 ( rest 2 minutes )
Then 2 minutes for as many rounds as possible of the following
5 Pull Ups
10 Double Unders
Rest 2 minutes
Then 2 minutes for as many rounds as possible of the following
5 Sit ups
10 air squats
Saturday, August 20, 2011
Deadlift
3 x 5
Then For Time
5 Rounds of the following
1 80 Yard Gasser
15 KB Swings
10 Pull Ups
Work with a partner and only one partner works at a time. record weights used and total time.
3 x 5
Then For Time
5 Rounds of the following
1 80 Yard Gasser
15 KB Swings
10 Pull Ups
Work with a partner and only one partner works at a time. record weights used and total time.
Friday, August 19, 2011
Friday
Power Clean
3-3-3-3
Weighted Chin Ups
5-5-5-5
Tempo
3021
rest exactly 2 minutes
Bent over rows (single arm with DB or KB)
4 x 8 Rest 90 seconds between sets
Post WOD
40 GHD sit ups
Power Clean
3-3-3-3
Weighted Chin Ups
5-5-5-5
Tempo
3021
rest exactly 2 minutes
Bent over rows (single arm with DB or KB)
4 x 8 Rest 90 seconds between sets
Post WOD
40 GHD sit ups
Wednesday, August 17, 2011
For Time
40 Wall Balls
20 Over Head Squats
400 Meter run
30 Wall Balls
15 Back Squats
400 meter run
20 Wall Balls
10 Front Squats
400 meter run
(use 60-65% of your one rep max overhead squat)
post wod
3 minute planck hold (partition as needed)
40 Wall Balls
20 Over Head Squats
400 Meter run
30 Wall Balls
15 Back Squats
400 meter run
20 Wall Balls
10 Front Squats
400 meter run
(use 60-65% of your one rep max overhead squat)
post wod
3 minute planck hold (partition as needed)
Tuesday, August 16, 2011
Tuesday
5-5-5+
Strict Press
6 rounds for time of the following
(1 minute rest between rounds)
3 Hang Power Snatches
9 Box jumps ( rep must start on top of the box)
3 snatch grip dead lifts
Post WOD
3 x 5 Turkish Get Ups (Each Arm)
5-5-5+
Strict Press
6 rounds for time of the following
(1 minute rest between rounds)
3 Hang Power Snatches
9 Box jumps ( rep must start on top of the box)
3 snatch grip dead lifts
Post WOD
3 x 5 Turkish Get Ups (Each Arm)
Monday, August 15, 2011
Front Squat
5-5-5+
Weighted good mornings
4 x 8
8 minutes for as many rounds as possible of the following
5 hang squat cleans
15 Double Unders
5 Burpees
Post WOD
4 x 8 back extensions
5-5-5+
Weighted good mornings
4 x 8
8 minutes for as many rounds as possible of the following
5 hang squat cleans
15 Double Unders
5 Burpees
Post WOD
4 x 8 back extensions
Saturday, August 13, 2011
Back Squat
5-5-5+
Then For Time
"Grace"
30 Clean and Jerks For Time (135/95)
5-5-5+
Then For Time
"Grace"
30 Clean and Jerks For Time (135/95)
Friday, August 12, 2011
Everybody is welcome to stop in at 10 or 11 am tomorrow for a workout. We will be doing Grace, which is 30 clean and jerks for time. If you have never done it before be sure to get it in Saturday morning. Any questions please drop me an email.
Weighted Pull Ups
5-5-5-5-5+
Then 4 Rounds of the following
400 Meter Run
Rest exactly 2 minutes between rounds
Post WOD
4 minute AMRAP of
7 Toes To Bar
15 Double Unders
Weighted Pull Ups
5-5-5-5-5+
Then 4 Rounds of the following
400 Meter Run
Rest exactly 2 minutes between rounds
Post WOD
4 minute AMRAP of
7 Toes To Bar
15 Double Unders
Wednesday, August 10, 2011
Deadlift
5-5-5
Weighted Good Mornings
4 x 8
Then 8 Minutes for as many rounds as possible of the following
10 Box Jumps (24/20)
250 Meter Row
Post WOD
Hip Mobility
5-5-5
Weighted Good Mornings
4 x 8
Then 8 Minutes for as many rounds as possible of the following
10 Box Jumps (24/20)
250 Meter Row
Post WOD
Hip Mobility
Tuesday, August 9, 2011
Strength: Press: 5-5-5+
8 Rounds for time:
½ Gasser
5 right arm KB snatch (2 pood/1.5 pood)
5 left arm KB snatch
5 Burpees
Monday, August 8, 2011
Strength: Front Squat: 5-5-5+ (77.5%1RM-80%-82%)
4 Rounds for Reps of the following
Pull ups (max reps)
10 sec transition
Dips (max reps)
10 sec transition
1 Minute AMRAP of Power clean (115#/75)
2 Min Rest
Post: Hip Mobility
40 GHD sit ups
Saturday, August 6, 2011
Turkish Get Ups
3-3-3
Then For time
800 meter run
30 push ups
30 pull ups
600 meter run
20 push ups
20 pull ups
400 meter run
10 push ups
10 pull ups
post wod
30 ring dips
3-3-3
Then For time
800 meter run
30 push ups
30 pull ups
600 meter run
20 push ups
20 pull ups
400 meter run
10 push ups
10 pull ups
post wod
30 ring dips
Friday, August 5, 2011
Back Squat
5-5-5
Then 2 reps every minute for ten minutes of the following
A. power snatch
B. over head squat
1 rep equals successful completion of movement A and B with out setting the bar down. First complete a power snatch, and second complete a full over head squat, repeat twice each minute for ten minutes. record loads used.
Post WOD
4 x 6 Romanian Deadlift
5-5-5
Then 2 reps every minute for ten minutes of the following
A. power snatch
B. over head squat
1 rep equals successful completion of movement A and B with out setting the bar down. First complete a power snatch, and second complete a full over head squat, repeat twice each minute for ten minutes. record loads used.
Post WOD
4 x 6 Romanian Deadlift
Wednesday, August 3, 2011
Six rounds for time of the following:
6 thrusters
1 gasser ( 80 yards )
6 power cleans
(Work with a partner)
Record time and weights used
Post WOD:
40 ghd sit ups
Hip mobility work
6 thrusters
1 gasser ( 80 yards )
6 power cleans
(Work with a partner)
Record time and weights used
Post WOD:
40 ghd sit ups
Hip mobility work
Tuesday, August 2, 2011
Strict Press
5-5-5
Then 5 Rounds for time of the following
3 Split Jerk
6 Burpess
9 Toes To bar
Post WOD
4 x 6 Sots Press
Shoulder Mobility Work
5-5-5
Then 5 Rounds for time of the following
3 Split Jerk
6 Burpess
9 Toes To bar
Post WOD
4 x 6 Sots Press
Shoulder Mobility Work
Monday, August 1, 2011
Deadlift
5-5-5+
Single Leg Split Squat
4 x 6 Tempo 30x1
Then with a running clock complete a weighted chin up ladder
complete one chin up minute one, two chin ups minute two, three minute three etc.
Post WOD
Hip Mobility Drills
5-5-5+
Single Leg Split Squat
4 x 6 Tempo 30x1
Then with a running clock complete a weighted chin up ladder
complete one chin up minute one, two chin ups minute two, three minute three etc.
Post WOD
Hip Mobility Drills
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