Wednesday 3/25/15

STRENGTH:

FOR TIME:

 

20 TURKISH GET UPS 53/35

METCON:

PARTNER WOD

ROW 1500M

150 KBS 53/35

 

 

WHILE ONE PARTNER WORKS, THE OTHER PARTNER RUNS 200M, THEN SWITCH

 

 

 

 

 

TUESDAY 3/24/15

 

 

 

STRENGTH:

EMOM 8 MIN 

SNATCH + 2 0HS

 

METCON:

1, 2, 3...9, 10 

BURPEE BOX JUMPS 24/20

10, 9, 8...2, 1

T2B

BARBELL:

 

FIND 3RM FRONT SQUAT

 

FIND MAX

PUSH PRESS + P. JERK + S. JERK

 

3 MIN MAX CAL ROW

 

 

 

 

 

MONDAY 3/23/15

 

 

 

STRENGTH:

 

BACK SQUATS

 

3, 2, 1

 

REST 3 MIN

METCON:

 

21-15-9

 

THRUSTERS 115/75

 

BAR FACING BURPEES

 

 

FRIDAY 3/20/15

 

METCON:

15.4

 

8 MIN AMRAP

 

3 HSPU 

 

3 CLEANS 185/125

 

6 HSPU

 

3 CLEANS

 

9 HSPU

 

3 CLEANS

 

12HSPU

 

6 CLEANS

 

AND SO on


THURSDAY 3/19/15


 

METCON:

4 ROUNDS

ROW 250M

RUN 400M

REST 2 MIN

 

COMPARE TO 10/29/14

 

 

WEDNESDAY 3/18/15

 

STRENGTH:

3X5

DEADLIFT 

MODERATE WEIGHT ACROSS

METCON:

60 CAL ROW

50 BAR FACING BURPEES

40 DEADLIFT 135/95

30 WALLBALLS 20/14

20 KBS 70/53

10 SNATCH 135/95

 

 

TUESDAY 3/17/15

 

STRENGTH:

3X5

STRICT PRESS; BUILD

METCON:

4 ROUNDS

1 MIN OF WORK: 30 SEC OF REST

BOX JUMPS 24/20

ROW FOR CALORIES

T2B

BARBELL:

FIND 1 RM OH SQUAT

 

FIND 3RM PWR SNATCH

 

8 MIN EMOM

EVEN: 10 TNG PWR SNATCH 95/65

ODD: 8 BAR FACING BURPEES

 

 

 

MONDAY 3/16/15

 

STRENGTH:

3 SETS

10 HSPU REST 15 SEC

10 KBS 70/53 REST 15 SEC

10 THRUSTERS 95/65

REST 3 MIN

METCON:

10 MIN AMRAP

10 HANG SQUAT CLEAN 115/75

20 SIT-UPS

 

 

FRIDAY 3/13/15

 

METCON:

14 MIN AMRAP

7 MUSCLE UPS

50 WALLBALLS 

100 DOUBLE UNDERS

 

 

THURSDAY 3/12/15

 

METCON:

3 ROUNDS

ROW 20 CAL

20 BALL SLAMS 30/20

ROW 20 CAL

REST 5 MIN

 

 

WEDNESDAY 3/11/15

 

STRENGTH:

10 PISTOLS

REST 10 SEC

8 BURPEES AFAP

REST 10 SEC

6 MUSCLE UPS

REST 3 MIN

METCON:

3 ROUNDS

24 SIT-UPS

12 BOX JUMPS 24/20

6 S2OH 105/155

RUN 400M

 

 

TUESDAY 3/10/15

 

STRENGTH:

DEAD LIFT 3X10 BUILD

METCON:

5 ROUNDS

5 PULL-UPS

10 HSPU

15 KBS 53/35

BARBELL:

FIND 3RM PWR CLEAN

 

FIND 3RM PUSH PRESS

 

EMOM 8 MIN

EVEN: 7 C&J 135/95

ODD: 12 BOX JUMP SD 24/20

 

 

MONDAY 3/9/15

 

STRENGTH:

3 SETS

HANG PWR CLEAN X 8

REST 20 SEC

SHOULDER 2 OH X 8

REST 3 MIN

METCON:

12 MIN AMRAP

50 WALLBALLS 20/14

100 DOUBLE UNDERS

 

 

FRIDAY 3/6/15

METCON:

15.2

EVERY 3 MIN FOR AS LONG AS POSSIBLE

2 ROUNDS 

10 OH SQUATS 95/65

10 C2B PULL-UPS

AT 3 MIN

2 ROUNDS

12 OH SQUATS 

12 C2B PULL-UPS

AT 6 MIN

2 ROUNDS

14 OH SQUATS

14 C2B PULL-UPS

AND SO ON...

 

 

THURSDAY 3/5/15

 

METCON:

3 ROUNDS

3 MIN AMRAP

ROW 30/24 CAL

AMRAP BOX JUMP SD 24/20

REST 3 MIN

 

WEDNESDAY 3/4/15

 

STRENGTH:

EMOM 10 MIN

EVEN: 30 DOUBLE UNDERS

ODD: 5 C2B PULL-UPS

METCON:

2 ROUNDS

50 BALLSLAMS 30/20

25 OH SQUATS 95/65

 

 

TUESDAY 3/3/15

 

STRENGTH:

PUSH JERK

3X5 BUILD

METCON:

14 MIN AMRAP

7 HANG PWR CLEANS 135/95

14 SIT-UPS

7 HSPU

BARBELL:

FIND MAX 3 POS SNATCH

 

EMOM 16 MIN

EVEN: SNATCH - BUILD

ODD: 8 TARGET BURPEES

 

 

MONDAY 3/2/15

 

STRENGTH:

FRONT SQUATS 

3X5 75%

METCON:

10 MIN AMRAP

30 WALLBALLS 20/14

15 KBS 53/35

3 MUSCLE UPS*

 

*6 C2B OR 9 PULL-UPS

 

 

FRIDAY 2/27/15

 

"OPEN 15.1/15.1A"

9 MIN AMRAP

15 T2B

10 DEADLIFTS 115/75

5 SNATCH 115/75

6 MIN TO FIND

1 RM CLEAN & JERK

 

 

THURSDAY 2/26/15

 

METCON:

3 ROUNDS

ROW 500M

20 KBS 70/53

10 BURPEES

REST 4 MIN

 

 

WEDNESDAY 2/25/15

 

STRENGTH:

EMOM 10 MIN

EVEN: 45 DOUBLE UNDERS

ODD: 8-10 T2B

METCON:

1, 2, 3...9, 10

HSPU 

WALLBALLS 20/14

 

 

TUESDAY 2/24/15

 

STRENGTH:

4 ROUNDS NFT

8 PISTOLS 

25 DOUBLE UNDERS

REST 2 MIN

METCON:

8 MIN AMRAP

8 PWR SNATCH 95/65

12 BOX JUMPS 24/20

BARBELL:

FIND MAX COMPLEX

HPC + PC + CLEAN + JERK

 

EMOM 8 MIN

EVEN: 2 PC&J

ODD: 10 BURPEES

 

3X10-20 GHD HIP EXT

 

 

MONDAY 2/23/15

 

STRENGTH:

BACK SQUATS 

4X5 75%

METCON:

5 ROUNDS

5 THRUSTERS 135/95

7 C2B PULL-UPS

9 BURPEES

 

 

FRIDAY 2/20/15

 

STRENGTH:

3 MIN AMRAP MUSLCE UPS

REST 2 MINS

3 MIN AMRAP KBS 53/35

METCON:

5 ROUNDS

10 OH SQUATS 95/65

15 SIT-UPS

200M RUN

 

 

THURSDAY 2/19/15

 

STRENGTH:

EMOM 9 MIN

MIN 1: STRICT HSPU 3.3.3

MIN 2: ROW 12/10 CAL

MIN 3: 15 BALL SLAMS 30/20

METCON:

"OPEN WORKOUT 13.4"

7 MIN AMRAP

3, 6, 9, 12, 15...

CLEAN & JERK 135/95

T2B

 

 

WEDNESDAY 2/18/15

 

STRENGTH:

3X5

STRICT WEIGHTED PULL-UPS

METCON:

3 ROUNDS

4 MIN AMRAP

8 THRUSTERS 95/65

40 DOUBLE UNDERS

REST 8 MIN

 

 

TUESDAY 2/17/15

 

ROWING SKILL WORK:

3 ROUNDS

ROW 500M 90% 2K PACE

REST 4-5 MIN

METCON:

21-15-9

DEAD LIFTS 225/155

BOX JUMPS 24/20

BARBELL:

FIND 1RM SNATCH BALANCE

 

FIND 1RM SNATCH

 

4 MIN AMRAP

90% SNATCH

 

 

 

MONDAY 2/16/15

 

STRENGTH:

BACK SQUATS

4X4-5 BUILD

METCON:

"CINDY"

20 MIN AMRAP

5 PULL-UPS

10 PUSH-UPS

15 SQUATS

 

 

FRIDAY 2/13/15

 

STRENGTH:

EMOM 10 MIN

10 KBS 70/53

45 DOUBLE UNDERS

METCON:

1, 2, 3...9, 10

SIT-UPS

PUSH PRESS 95/65

C2B PULL-UPS

 

 

THURSDAY 2/12/15

 

METCON:

5 ROUNDS

ROW 250M

10 CLEANS 135/95

10 HSPU

REST 3MIN

 

 

WEDNESDAY 2/11/15

 

STRENGTH:

3 SETS

15 UNBROKEN DEAD LIFTS

REST 30 SEC

20 BALLSLAMS 30/20

REST 3 MIN

METCON:

2 ROUNDS

5 MIN AMRAP

8 T2B

8 BOX JUMPS 24/20

REST 5 MIN

 

 

TUESDAY 2/10/15

 

STRENGTH:

EMOM 12 MIN

MIN 1: ROW 12 CAL

MIN 2: 15 UNBROKEN WALLBALLS

MIN 3: 30 DOUBLE UNDERS

METCON:

9 MIN AMRAP 

12 THRUSTERS 95/65

6 BAR FACING BURPEES

BARBELL:

FIND 2 RM HANG CLEAN

 

FIND MAX JERK

 

EMOM 5 MIN

7 TNG PWR CLEANS 115/75 + 5 BURPEES

 

 

MONDAY 2/9/15

 

STRENGTH:

BACK SQUATS

5X3; BUILD

30X1

METCON:

"HELEN"

3 ROUNDS

RUN 400M

21 KBS 53/35

12 PULL-UPS

 

 

FRIDAY 2/6/15

 

STRENGTH:

4X MUSCLE UPS

1 STRICT + 4 KIPPING

OR

4X5 STRICT PULL-UPS & DIPS

METCON:

15 MIN AMRAP

100 LUNGES

80 DOUBLE UNDERS

60 BALL SLAMS 30/20

40 WALL BALLS 20/14

20 T2B

 

 

THURSDAY 2/5/15

 

STRENGTH:

FIND 3RM THRUSTER

METCON:

10, 9, 8...2, 1

PWR SNATCH 95/65

BOX JUPS 24/20

HSPU

 

 

WEDNESDAY 2/4/15

 

STRENGTH:

AMRAP 3 MIN

DOUBLE UNDERS

REST 3 MIN

AMRAP 2 MIN

BURPEES

METCON:

16 MIN AMRAP

RUN 400M

15 SIT-UPS

15 KBS 53/35

 

 

TUESDAY 2/3/15

 

STRENGTH:

EMOM 12 MIN

CLEAN & JERK

BUILD: 50-95%

METCON:

5 GROUND TO OVERHEAD 185/115

10 GROUND TO OVERHEAD 155/105

15 GROUND TO OVERHEAD 135/95

20 GROUND TO OVERHEAD 115/75

BARBELL:

TALL SNATCH

 

FIND 1RM HANG SNATCH

 

EMOM 6 MIN

5 PWR SNATCH 115/75 + 5 BOX JUMPS

 

 

MONDAY 2/2/15

 

STRENGTH:

BACK SQUAT

5, 4, 3, 2, 1

GO FOR SOMETHING IF FEELING IT

METCON:

2 ROUNDS

21 PULL-UPS

7 OH SQUATS 135/85

 

REST, THEN

 

FOR TIME:

50 WALLBALLS 20/14

 

 

FRIDAY 1/30/15

 

STRENGTH:

EMOM 10 MIN

EVEN: 12 HR PUSH-UPS

ODD: 20 SIT-UPS

METCON:

FOR TIME:

ROW 2K

 

 

THURSDAY 1/29/15

 

DOUBLE UNDERS:

FLIGHT SIMULATOR

METCON:

4 ROUNDS

HSPU

PULL-UPS

KBS 53/35

 

30 SEC OF WORK

30 SEC OF REST

 

 

WEDNESDAY 1/28/15

 

SKILL WORK: 

ROPE CLIMBS & HANDSTAND WALKS

METCON:

4 ROUNDS

ROW 250M

10 T2B

10 BURPEES

REST 3 MIN

 

 

TUESDAY 1/27/15

 

STRENGTH:

EMOM 8 MIN

EVEN 10 PUSH PRESS 95/65

ODD: 45 DOUBLE UNDERS

METCON:

SQUAT GAME

6 MIN AMRAP

SQUATS 115/65

 

OH SQUATS =    3PTS

FRONT SQUATS = 2 PTS

BACK SQUATS = 1 PT

EVERY TIME YOU DROP THE BAR, PERFORM 5 BURPEES

BARBELL:

FIND 4RM TNG PWR CLEAN

 

PUSH JERK

2, 2, 2, 2 BUILD

REST 2MIN

 

EMOM 8 MIN 

5 CLEAN & JERK 135/95 + 5 T2B

 

 

MONDAY 1/26/15

 

STRENGTH:

3 SETS

SNATCH 95/65 TNG X 8

REST 20 SEC

20 UNBROKEN WALLBALLS 20/14

REST 3 MIN

METCON:

3 ROUNDS

RUN 400M

15 BOX JUMPS 24/20

10 HR PUSH-UPS

10 DEADLIFTS 275/185

 

 

FRIDAY 1/23/15

 

STRENGTH:

EMOM 8 MIN

EVEN: 20 SIT-UPS

ODD: 10 KBS 70/53

METCON:

21-15-9

PWR SNATCH 95/65 

T2B

COMPARE TO 10/20/14

 

 

THURSDAY 1/22/15

 

STRENGTH:

3X7 FRONT SQUATS 70-75%

METCON:

10 MIN AMRAP

15 DEAD LIFTS 185/115

30 DOUBLE UNDERS

 

 

WEDNESDAY 1/21/15

 

STRENGTH:

AMRAP X2 STRICT MUSCLE UPS

2X5 KIPPING MUSCLE UPS

OR 

5X4

PULL-UPS, DIPS AND TRANSITIONS

METCON:

"FIGHT GONE BAD"

3 ROUNDS

WALLBALLS 20/14

SDLHP 75/55

BOX JUMPS 20"

PUSH PRESS 75/55

ROW (CAL)

 

1 MIN AT EACH STATION FOR AS MANY REPS AS POSSIBLE, WITH 1 MIN BREAK BETWEEN ROUNDS.

 

 

TUESDAY 1/20/15

 

STRENGTH:

EMOM 5 MIN

5 TNG CLEAN & JERK 135/85

METCON:

5 ROUNDS

10 KBS 53/35

7 BURPEES

RUN 200M

BARBELL:

FIND 2RM BACK SQUAT

 

FIND 4RM TNG PWR SNATCH

 

EMOM 8 MIN

4 TNG PWR SNATCH 60%

20 DOUBLE UNDERS

 

 

MONDAY 1/19/15

 

METCON:

CHEST 2 BAR PULL-UP LADDER

REST 5 MIN

OH SQUAT LADDER 95/65

 

FOR THE LADDER PERFORM:

1 REP THE 1ST MIN

2 REPS THE 2ND MIN

3 REPS THE 3RD MIN

AND SO ON UNTIL YOU CANT FULFILL THE REQUIRED WORK IN THAT MINUTE

 

 

FRIDAY 1/16/15

 

MOBILITY:

HIPS & SHOULDERS

METCON:

RUN 400M

THEN

15-12-9

STRICT HSPU

T2B

THEN

RUN 400M

 

 

 

THURSDAY 1/15/15

 

STRENGTH:

BACK SQUATS

6X3 75-80%

METCON:

5 ROUNDS

24 DOUBLE UNDERS

8 PWR SNATCH 75/55

8 OH SQUATS 75/55

 

 

WEDNESDAY 1/14/15

 

STRENGTH:

3X5 MUSCLE UPS

OR

5X6 RING DIPS & PULL-UPS

METCON:

3 ROUNDS

ROW 500M

15 BURPEES

15 CLEAN & JERKS 115/75

REST 3 MIN

 

 

TUESDAY 1/13/15

 

STRENGTH:

EMOM 10 MIN

EVEN: 2 TURKISH GET-UPS

ODD: 2-4 WALL WALKS

METCON:

8 MIN AMRAP

15 BOX JUMPS 24/20

10 HR PUSH-UPS

15 BALL SLAMS 30/20

BARBELL:

HEAVY DOUBLE  CLEAN GRIP DL

 

MAX CLEAN & JERK

 

6 MIN EMOM

1 CLEAN & JERK 85%

 

 

MONDAY 1/12/15

 

METCON:

"DOUBLE FRAN"

21-15-9

THRUSTERS 95/65

PULL-UPS

REST 10 MIN 

21-15-9

THRUSTERS 95/65

PULL-UPS

 

EACH FRAN HAS 10 MIN TIME CAP

 

 

FRIDAY 1/9/15

 

PRACTICE:

ROPE CLIMBING

HAND STAND WALKING

METCON:

2 ROUNDS

ROW 150M

5 BURPEE OVER ROWER

REST 5 MIN BTW ROUNDS

 

 

THURSDAY 1/8/15

 

STRENGTH:

FIND 3RM FRONT SQUAT

METCON:

5 ROUNDS

20 LUNGES 95/65

15 PULL-UPS

10 HSPU

 

 

WEDNESDAY 1/7/15

 

STRENGTH:

EMOM 6 MIN

5 PWR CLEANS (AHAP)

METCON:

10 MIN AMRAP

30 BOX JUMPS 24/20

30 KBS 53/35

 

 

TUESDAY 1/6/15

 

STRENGTH:

EMOM 12 MIN

EVEN: 6-8 T2B

ODD: 6-8 STRICT HSPU

METCON:

100 DOUBLE UNDERS

THEN

2 ROUNDS

20 PUSH PRESS 95/65

20 BACK SQUATS 95/65

THEN 

100 DOUBLE UNDERS

COMPARE TO 10/2/14

BARBELL:

HEAVY DOUBLE SNATCH BALANCE

 

FIND 1RM SNATCH

 

FIND 5RM OH SQUAT

 

 

MONDAY 1/5/15

 

STRENGTH:

CROSSFIT TOTAL

 

FIND 1RM OF EACH:

 

BACK SQUAT

PRESS

DEADLIFT

 

 

FRIDAY 1/2/15

 

STRENGTH:

FIND 1 RM CLEAN

METCON:

15 MIN AMRAP

15 PWR CLEANS 95/65

10 BURPEES

15 PWR CLEANS 115/75

10 BURPEES

15 PWR CLEANS 135/95

10 BURPEES

15 PWR CLEANS 155/105

10 BURPEES

15 PWR CLEANS 185/125

10 BURPEES

AMRAP PWR CLEANS 205/135

 

 

WEDNESDAY 12/31/14

 

DUE TO ICY WEATHER ALL CLASSES ARE CANCELED TODAY!! BE SAFE EVERYONE!!

 

 

TUESDAY 12/30/14

 

STRENGTH:

EMOM 12 MIN

EVEN: 8 TNG PWR CLEANS 115/75

ODD: 5-7 T2B

METCON:

3 ROUNDS

ROW 250M

15 PULL-UPS

30 WALLBALLS 20/14

REST 3MIN

BARBELL:

FIND 5 RM PWR CLEAN

 

FIND 3RM THRUSTER

 

3X15 GHD SIT-UPS

 

 

MONDAY 12/29/14

 

STRENGTH:

BACK SQUATS 

1X10 65%

1X8 75%

1X6 80%

1X4 85%

METCON:

12 MIN AMRAP

25 DOUBLE UNDERS

10 SHOULDER 2 OVERHEAD 135/95

15 SIT-UPS

 

 

TUESDAY 12/23/14

 

STRENGTH:

EMOM 12 MIN

EVEN: 5-7 T2B

ODD: 10 BURPEES

METCON:

10 MIN AMRAP

3, 6, 9, 12, 15...

CLEAN & JERK 135/95

HSPU

BARBELL:

FIND 1RM OH SQUAT

 

SNATCH HIGH PULL + HANG PWR SNATCH

 

RDL 3X15

 

 

MONDAY 12/22/14

 

STRENGTH:

FIND 3RM BACK SQUAT

METCON:

50 WALLBALLS 20/14

5 ROUNDS OF "CINDY"

50 WALLBALLS 20/14

 

"CINDY"

5 PULL-UPS

10 PUSH-UPS

15 SQUATS

 

 

SATURDAY 12/20/14

 

"12 DAYS OF CHRISTMAS"

THE WORKOUT GOES JUST LIKE THE SONG . DO 1, THEN 2, 1, THEN 3, 2, 1, AND SO ON UNTIL THE LAST ROUND OF 12 THROUGH 1!!

 

1 CLEAN & JERK 185/125

2 MUSCLE UPS (4 C2B OR 6 PULL-UPS)

3 HSPU

4 PISTOLS

5 BURPEES

6 BOX JUMPS 24/20

7 T2B

8 SDLHP 70/53

9 PUSH-UPS

10 WALLBALLS 20/14

11 KBS 70/53

12 FRONT SQUATS 185/125

 

 

FRIDAY 12/19/14

 

STRENGTH:

3 ROUNDS

6-10 PISTOLS

1 MIN RING PLANK

REST 2 MIN

METCON:

10 MIN AMRAP

45 DOUBLE UNDERS

10 PUSH PRESS 95/65

20 BACK SQUATS 95/65

 

 

THURSDAY 12/18/14

 

RUN: 

FOR TIME:

1 MILE RUN 

METCON:

10, 9, 8...2, 1

PULL-UPS

WALLBALLS 20/14

 

 

WEDNESDAY 12/17/14

 

STRENGTH:

FIND MAX CLEAN + 3 JERKS

METCON:

15 MIN AMRAP

15 DEADLIFT 185/125

10 BURPEES

1 MIN REST

 

 

TUESDAY 12/16/14

 

STRENGTH:

EMOM 12 MIN

EVEN: 5-7 T2B

ODD: 5-7 STRICT HSPU

METCON:

ROW 1000M

50 SIT-UPS

50 BOX JUMPS 24/20

BARBELL:

2RM SNATCH GRIP PUSH PRESS

 

2RM PAUSE SNATCH (BELOW KNEE)

 

3X15 GHD HIP EXT

 

 

MONDAY 12/15/14

 

STRENGTH:

BACK SQUATS

4X4-5 

BUILD; 30X1

METCON:

4 ROUNDS

15 SQUAT CLEANS 135/95

15 HR PUSH-UPS

RUN 200M

 

 

FRIDAY 12/12/14

 

STRENGTH:

KIPPING/ HANDSTAND WALKING/ PISTOLS PRACTICE

METCON:

10 MIN AMRAP

20 OH LUNGES 45/25

15 WALLBALLS 20/14

10 T2B

 

 

THURSDAY 12/11/14

 

STRENGTH:

DEADLIFT

4X3 BUILD

REST 90 SEC 

METCON:

RUN 800M

REST 2 MIN

3 ROUNDS

10 THRUSTERS 95/65

10 BALL SLAMS 30/20

REST 2 MIN

RUN 800M

 

 

WEDNESDAY 12/10/14

 

STRENGTH:

MUSCLE UPS 4X2-5

OR

PULL-UPS AND DIPS 5X4

METCON:

3 ROUNDS

20 SIT-UPS

20 PULL-UPS

20 PUSH-UPS

REST 2 MIN

COMPARE TO 8/6/14

 

 

TUESDAY 12/9/14

 

STRENGTH:

EMOM 12 MIN

EVEN: 4-6 T2B

ODD: 5-7 STRICT HSPU

METCON:

PARTNER WOD

15 MIN AMRAP

PWR CLEANS 135/95

EMOM 4 BUPREES

BARBELL:

3 POS CLEAN

 

5 RM PUSH PRESS

 

3X10 GOOD MORNINGS

 

 

MONDAY 12/8/14

 

STRENGTH:

EMOM 10 MIN

3 BACK SQUATS 70%

METCON:

1, 2, 3...9, 10

BOX JUMPS 24/20

KBS 53/35

OH SQUATS 95/65

COMPARE TO 6/5/14

 

 

FRIDAY 12/5/14

 

STRENGTH:

EMOM 8 MIN

EVEN: 10 PUSH PRESS 115/75

ODD: 10 BURPEES

METCON:

8 MIN AMRAP

ROW 150M

10 WALLBALLS 20/14

10 BOX JUMPS 24/20

 

 

THURSDAY 12/4/14

 

STRENGTH:

FIND MAX COMPLEX

PWR CLEAN + 8 FRONT SQUATS

METCON:

"NICOLE"

20 MIN AMRAP

RUN 400M

MAX PULL-UPS

 

 

WEDNESDAY 12/3/14

 

STRENGTH:

4 ROUNDS

10 WALLBALLS 20/14

25 DOUBLE UNDERS

REST 1 MIN

METCON:

4 ROUNDS

10 DB PUSH PRESS R ARM 35/25

10 KBS 53/35

10 DB PUSH PRESS L ARM

10 BURPEES

 

 

TUESDAY 12/2/14

 

STRENGTH:

MUSCLE UPS 4X2-5

OR

PULL-UPS AND DIPS

5X5

METCON:

1, 2, 3...9, 10

HSPU

DEADLIFT 225/155

BARBELL:

FIND HEAVY DOUBLE BACK SQUAT

 

FIND 1 RM SNATCH BALANCE

 

FIND 3 RM HANG PWR SNATCH

 

 

MONDAY 12/1/14

 

STRENGTH:

EMOM 10 MIN

EVEN: 10 LUNGES 95/65

ODD: 12 CAL ROW

METCON:

10 MIN AMRAP

2, 4, 6, 8, 10...

THRUSTERS 95/65

T2B

 

 

WEDNESDAY 11/26/14

 

STRENGTH:

EMOM 10 MIN

ODD: 8 THRUSTERS 95/65

EVEN: 10 BALL SLAMS 30/20

METCON:

4 ROUNDS

10 BOX JUMPS 24/20

5 SNATCH 115/75

RUN 200M

 

 

TUESDAY 11/25/14

 

STRENGTH:

EMOM 8 MIN

5 STRICT HSPU

METCON:

A. GET AS FAR AS POSSIBLE IN 6 MIN:

 

ROW 500M

10 BAR OVER BURPEES

15 PWR CLEANS 115/75

20 T2B

25 WALLBALLS

30 DOUBLE UNDERS

 

REST 4 MIN

 

B. FOR TIME!!

SCORE = B - REPS FROM A

 

BARBELL:

FIND 1 RM CLEAN

 

FIND 1 RM JERK

 

EVERY 90 SEC X 6

3 CLEAN & JERK 75%

 

 

MONDAY 11/24/14

 

STRENGTH:

FIND 3 RM BACK SQUAT

METCON:

"TABATTA SOMETHING ELSE"

20 SEC OF WORK FOLLOWED BY 10 SEC OF REST FOR 8 ROUNDS.  REST 1 MIN BETWEEN EXERCISES.

 

PULL-UPS

PUSH-UPS

SIT-UPS

SQUATS

 

 

FRIDAY 11/21/14

 

STRENGTH:

EMOM 10 MIN

ODD: 5-10 C2B PULL-UPS

EVEN: 20 SIT-UPS

METCON:

21-15-9

DEADLIFTS 245/165

RUN 400M

 

 

THURSDAY 11/20/14

 

STRENGTH:

EMOM 14 MIN

MIN 1: CLEAN+2 FRONT SQUATS 70%

MIN 2: 7 KBS 70/53

METCON:

12 MIN AMRAP

20 WALLBALLS 20/14

20 SDLHP 75/55

10 BURPEES

COMPARE TO 9/18/14

 

 

WEDNESDAY 11/19/14

 

STRENGTH:

3X3-5 MUSCLE UPS

OR 

4X6 PULL-UPS & DIPS

METCON:

5 ROUNDS

10 T2B

15 PUSH PRESSS 95/65

REST 1 MIN

 

 

TUESDAY 11/18/14

 

STRENGTH:

3 ROUNDS

ROW 500M

REST 3 MIN

METCON:

100 DOUBLE UNDERS

40 BALL SLAMS 30/20

30 BURPEES

20 HSPU

10 TURKISH GET-UPS 35/26

BARBELL:

HEAVY SNATCH GRIP DL SINGLE 

 

FIND MAX 3 POS. SNATCH

HIP + HANG + GROUND

 

3X12 GHD BACK EXT

 

 

MONDAY 11/17/14

 

STRENGTH:

FIND 1 RM

FRONT SQUAT

METCON:

12 MIN AMRAP

10 BACK SQUATS 155/105

10 PULL-UPS

10 BOX JUMPS 24/20

10 PWR CLEANS 155/105

 

 

FRIDAY 11/14/14

 

STRENGTH:

3 SETS

ME PULL-UPS

BENT OVER KB ROW X 6/ARM

METCON:

"ANNIE"

50-40-30-20-10

DOUBLE UNDERS

SIT-UPS

 

 

THURSDAY 11/13/14

 

STRENGTH:

PAUSE FRONT SQUATS

4X3; BUILD

3 SEC HOLD AT BOTTOM

METCON:

3 ROUNDS

ROW 250M

20 FRONT RACK LUNGES 95/65

20 PUSH PRESS 95/65

 

 

WEDNESDAY 11/12/14

 

STRENGTH:

EMOM 10 MIN

EVEN: 3 PWR CLEANS + 20 DU

ODD: 30 SEC HOLLOW ROCK  HOLD

METCON:

10 MIN AMRAP

10 DEADLIFT 225/155

10 BURPEE OVER BAR

 

 

TUESDAY 11/11/14

 

STRENGTH:

3 ROUNDS

ME STRICT HSPU

ME STRICT PULL-UPS

METCON:

7 ROUNDS

5 HSPU

10 KBS 53/35

10 BOX JUMPS 24/20

 

BARBELL:

WORK UP TO HEAVY DOUBLE

CLEAN GRIP DL

 

MAX CLEAN & JERK

 

EMOM 6 MIN 

1 CLEAN & JERK 85%

 

 

MONDAY 11/10/14

 

STRENGTH:

BACK SQUAT

20 RM

METCON:

"OPEN WOD 14.4"

14 MIN AMRAP

60 CAL ROW

50 T2B

40 WALLBALLS 20/14

30 CLEANS 135/95

20 MUSCLE UPS

 

 

FRIDAY 11/7/14

 

STRENGTH:

EMOM 10 MIN

EVEN: 2 TURKISH GET-UPS

ODD: SPRINT 100M

METCON:

3 ROUNDS

21 SIT-UPS

15 BURPEES

9 PWR SNATCH 115/75

 

 

THURSDAY 11/6/14

 

STRENGTH:

FRONT SQUATS

4X3-4; BUILD

30X1 TEMPO

METCON:

3 ROUNDS

20 MEDBALL CLEANS 20/14

15 HR PUSH-UPS

20 KBS 53/35

 

 

WEDNESDAY 11/5/14

 

STRENGTH:

4X10 GHD SIT-UPS

4X 1 MIN AMRAP DOUBLE UNDERS

METCON:

ROW 1000M

THEN

10, 9, 8...2, 1

HANG PWR CLEAN 135/95

WALLBALLS 20/14

 

 

TUESDAY 11/4/14

 

STRENGTH:

EMOM 12 MIN

EVEN: 4 UNBROKEN T2B

ODD: 3-5 STRICT HSPU

METCON:

10 MIN AMRAP

10 BOX JUMPS 24/20

5 DEADLIFTS 225/155

SPRINT 100M

 

BARBELL:

 

HEAVY DOUBLE SNATCH BALANCE 

 

1RM SNATCH

 

5 RM OH SQUAT

 

3X15 BACK EXT

 

 

MONDAY 11/3/14

 

STRENGTH:

BACK SQUATS

4X4-5

BUILD; 30X1 TEMPO

METCON:

"FRAN"

21-15-9

THRUSTERS 95/65

PULL-UPS

 

 

FRIDAY 10/31/14

 

STRENGTH:

3X5 FRONT SQUATS 65%

METCON:

25 MIN AMRAP

WITH A PARTNER

50 SQUATS

40 PARTNER SIT-UPS

30 LUNGES

RUN 400M

ALL WITH A PUMPKIN!!

 

 

THURSDAY 10/30/14

 

STRENGTH:

FIND 5 RM PWR SNATCH

METCON:

25-20-15-10-5

PUSH PRESS 95/65

T2B

BOX JUMPS 24/20

15 MIN CAP

 

 

WEDNESDAY 10/29/14

 

SKILL WORK:

3 MIN AMRAP

DOUBLE UNDERS

METCON:

4 ROUNDS

ROW 250M

RUN 400M

REST 2 MIN

 

 

TUESDAY 10/28/14

 

 

 

STRENGTH:

EMOM 12 MIN

EVEN: 4 TNG PWR CLEANS

ODD: 3-7 UNBROKEN C2B PULL-UPS

METCON:

8 MIN AMRAP

10 WALLBALLS 20/14

10 HANG PWR CLEANS 115/75

 

 

MONDAY 10/27/14

 

STRENGTH:

BACK SQUATS

2X5 75%

2X4 80%

2X3 85%

METCON:

"DIANE"

21-15-9

DEADLIFTS 225/155

HSPU

 

 

FRIDAY 10/24/14

 

STRENGTH:

FIND 1 RM

SQUAT CLEAN THRUSTER

METCON:

8 MIN AMRAP

2, 4, 6, 8, 10...

THRUSTER 95/65

10, 20, 30, 40, 50...

DOUBLE UNDERS

 

 

THURSDAY 10/23/14

 

STRENGTH:

3X2-5 MUSCLE UPS

OR

4X5 DIPS AND PULL-UPS

METCON:

3 ROUNDS

1 MIN OF WORK; 20 SEC OF REST

HSPU

ROW-CAL

SIT-UPS

BURPEES

 

 

WEDNESDAY 10/22/14

 

STRENGTH:

EMOM 8 MIN

2 CLEAN & JERKS

BUILD EVERY 2 MIN

METCON:

"OPEN WORKOUT 13.2"

10 MIN AMRAP

5 SHOULDER TO OVERHEAD 115/75

10 DEADLIFT 115/75

15 BOX JUMPS 24/20

 

 

TUESDAY 10/21/14

 

 

 

STRENGTH:

3X20 GHD BACK EXT

METCON:

FOR TIME:

ROW 500M

20 PULL-UPS

30 WALLBALLS 20/14

400M RUN

50 BALL SLAMS 30/20

400M RUN

30 WALLBALLS 20/14

20 PULL-UPS

ROW 500M

COMPARE TO 5/14/14

 

 

MONDAY 10/20/14

 

STRENGTH:

FIND 1 RM 

BACK SQUAT

METCON:

21-15-9

PWR SNATCH 95/65

T2B

 

 

FRIDAY 10/17/14

 

STRENGTH:

EMOM 10 MIN

EVEN: 3 MUSCLE UPS

ODD: 3 HANG SNATCH 60%

METCON:

10 MIN AMRAP

2, 4, 6, 8, 10, 12, 14...

HSPU

PULL-UPS

FRONT RACK LUNGES 95/65

 

 

THURSDAY 10/16/14

 

STRENGTH:

FOR TIME:

20 TGU 53/35

METCON:

RUN 400M

100 DOUBLE UNDERS

100 SIT-UPS

100 DOUBLE UNDERS

RUN 400M

 

 

 

 

 

 

WEDNESDAY 10/15/14

 

STRENGTH:

FIND 1 RM

CLEAN & JERK

METCON:

8 MIN AMRAP

10 BOX JUMPS 24/20

5 CLEAN & JERK 155/105

 

 

TUESDAY 10/14/14

 

METCON:

21-15-9

THRUSTERS 95/65

PUSH-UPS

RUN 400M

 

CASH OUT:

WITH A PARTNER

FOR TIME:

ROW 2000M

PARTNER HOLDS HANDSTAND

(ALTERNATE WHEN PARTNER DROPS FROM WALL)

 

 

MONDAY 10/13/14

 

STRENGTH:

BACK SQUATS

4X5 75%

METCON:

5 MIN AMRAP

5 KBS 70/53

5 BOX JUMP OVERS 30/24

5 BURPEES

 

REST 3 MIN

 

5 MIN AMRAP

5 C2B PULL-UPS

5 SNATCH 95/65

5 BURPEES

 

 

FRIDAY 10/10/14

 

SKILL: 

HANDSTAND WALK PRACTICE

THEN

3 ATTEMPTS TO FIND MAX BROAD JUMP

METCON:

AMRAP

3 MIN PUSH PRESS 95/65

3 MIN BOX JUMPS 24/20

2 MIN PUSH PRESS

2 MIN BOX JUMPS

1 MIN PUSH PRESS 

1 MIN BOX JUMPS

COMPARE TO 6/25/14

 

 

THURSDAY 10/9/14

 

STRENGTH:

5X2 CLEAN

BUILD; TNG

METCON:

"JACKIE"

ROW 1000M

50 THRUSTERS 45/35

30 PULL-UPS

COMPARE TO 4/23/14

 

 

WEDNESDAY 10/8/14

 

STRENGTH:

4 ROUNDS (NFT)

2 ROPE CLIMBS-REST 30 SEC

5 DEADLIFTS TNG; BUILD

REST 2-3 MIN

METCON:

10, 9, 8...2, 1 REPS OF:

HSPU

KBS 70/53

 

TUESDAY 10/7/14

 

STRENGTH:

FIND 3RM

HANG SNATCH

METCON:

3 ROUNDS

ROW 250M

20 BALLSLAMS 30/20

15 PWR SNATCH 95/65

20 SIT-UPS

 

 

 

MONDAY 10/6/14

 

STRENGTH:

BACK SQUATS

4X8 75%

METCON:

12 MIN AMRAP

20 WALLBALLS 20/14

10 T2B

RUN 200M

 

 

FRIDAY 10/3/14

 

STRENGTH:

FIND 1 RM 

POWER SNATCH

THEN

3X3 TNG 80%

METCON:

3 ROUNDS

40S OF WORK; 20S OF REST

SIT-UPS

BOX JUMPS 24/20

T2B

DB SNATCH 45/30

 

 

THURSDAY 10/2/14

 

STRENGTH:

FRONT SQUATS 

3X5 80%

THEN

3 MIN AMRAP

WALLBALLS 20/14

METCON:

100 DOUBLE UNDERS

THEN

2 ROUNDS

20 PUSH PRESS 95/65

20 BACK SQUATS 95/65

THEN

100 DOUBLE UNDERS

 

 

WEDNESDAY 10/1/14

 

STRENGTH:

4 SETS

4 MUSCLE UPS (8 PULL-UPS+8 DIPS)

THEN

20' HANDSTAND WALK

REST 2 MIN

METCON:

5 MIN AMRAP

5 KBS 53/35

5 BOX JUMP OVERS 24/20

5 BURPEES

 

REST 3 MIN

 

5 MIN AMRAP

5 PULL-UPS

5 SNATCH 75/55

5 BURPEES

 

 

TUESDAY 9/30/14

 

STRENGTH:

EMOM 10 MIN

MIN 1: 2 CLEANS AHAP

MIN 2: 7 TTB

METCON:

21-15-9

WALLBALLS 20/14

HANG PWR CLEANS 95/65

RUN 400M

 

 

MONDAY 9/29/14

 

STRENGTH:

BACK SQUATS 

5X3-4

BUILD; 30X1

METCON:

3 ROUNDS

20 BALLSLAMS 30/20

15 SIT-UPS

10 THRUSTERS 115/75

5 DEFICIT HSPU 45/25

 

 

FRIDAY 9/26/14

 

STRENGTH:

FIND MAX:

A. PUSH PRESS+PUSH JERK+SPLIT JERK

THEN

B. 3X5 PUSH PRESS 75% OF A

METCON:

FOR TIME:

50 WALLBALLS 20/14

30 PWR CLEANS 155/105

15 MUSCLE UPS**

 

**30 HSPU IF MODIFYING

 

 

THURSDAY 9/25/14

 

STRENGTH:

PAUSE FRONT SQUATS

5X4 75%

2 SEC IN THE HOLE

METCON:

3 ROUNDS

20 BOX JUMPS 24/20

20 PULL-UPS

ROW 250M

REST 3 MIN

 

 

WEDNESDAY 9/24/14

 

STRENGTH:

EMOM 12 MIN

EVEN: 2 HANG SNATCH 75%

ODD: 8 BURPEES

METCON:

7 MIN AMRAP

7 PWR SNATCH 95/65

7 OH SQUATS 95/65

21 DOUBLE UNDERS

 

 

TUESDAY 9/23/24

 

STRENGTH:

MUSCLE UPS 4X3-6 UNBROKEN

OR

5X6 DIPS AND PULL-UPS

METCON:

1, 2, 3...9, 10 REPS OF:

PUSH PRESS 115/75

KBS 53/35

BURPEES

 

 

MONDAY 9/22/14

 

STRENGTH:

BACK SQUAT

4X5 65-80%

METCON:

4 ROUNDS

15 BACK SQUATS 135/95

RUN 200M

15 T2B 

RUN 200M

COMPARE TO 6/26/14

 

 

FRIDAY 9/19/14

 

RUN TIME:

2 ROUNDS

RUN 400M

REST 2-3 MIN

METCON:

3 ROUNDS

1 MIN T2B

REST 30S

1 MIN BALL SLAMS 30/20

REST 30S

1 MIN DB SNATCH 35/25

REST 30S

 

 

THURSDAY 9/18/14

 

STRENGTH:

FRONT SQUATS

5X3-4

BUILD EACH SET

METCON:

12 MIN AMRAP

20 WALLBALLS 20/14 

20 SDLHP 75/55

10 BURPEES

 

 

WEDNESDAY 9/17/14

 

STRENGTH:

EMOM 12 MIN

EVEN: 3 TNG PWR CLEANS 85%

ODD: 30 DOUBLE UNDERS

METCON:

EMOM 15 MIN

MIN 1: 8-10 UNBROKEN THRUSTERS 95/65

MIN 2: ROW 10-12 CAL

MIN 3: AMRAP PULL-UPS

MIN 4: REST

SCORE = PULL-UPS

 

 

TUESDAY 9/16/14

 

STRENGTH:

FIND 1 RM

HANG SNATCH

METCON:

"STRONGER THAN YOU" CHIPPER

50 KBS 53/35

40 BOX JUMP OVERS 24/20

30 HSPU

20 PWR CLEANS 135/85

10 SHOULDER TO OH 135/85

 

 

MONDAY 9/15/14

 

STRENGTH:

BACK SQUATS

1X5 70%

1X4 80%

1X3 85%

1X2 90%

METCON:

15 MIN AMRAP

20 SIT-UPS

15 DEAD LIFTS 135/95

10 BURPEES

5 FRONT SQUATS 135/95

 

 

FRIDAY 9/12/14

 

STRENGTH:

FIND 1 RM JERK

THEN

3X4 PUSH PRESS 70%

METCON:

3 ROUNDS

3 MIN AMRAP

10 PWR SNATCH 95/65

10 SIT-UPS

5 BURPEES

REST 2 MIN

COMPARE TO 6/4/14

 

 

THURSDAY 9/11/14

 

WERE DOING A HERO WOD TODAY TO REMEMBER 9/11/2001.  SO WHILE YOURE WORKING OUT BE SURE TO THINK OF ALL OF THE VICTIMS AND THIER FAMILIES FROM 9/11.

METCON:

"WHITTEN"

5 ROUNDS

22 KBS 70/53

22 BOX JUMPS 24/20

RUN 400M

22 BURPEES

22 WALLBALLS 20/14

 

 

WEDNESDAY 9/10/14

 

SKILL WORK:

FLIGHT SIMULATOR

DOUBLE UNDERS

METCON:

3 ROUNDS

RUN 400M

20 PUSH PRESS 95/65

10 BURPEES

REST 3 MIN

 

 

TUESDAY 9/9/14

 

STRENGTH:

EMOM 6 MIN

5 TNG PWR CLEANS 65%

METCON:

FOR TIME:

50 PULL-UPS

25 HSPU

50 SIT-UPS

25 HANG PWR CLEANS 135/95

 

 

MONDAY 9/8/14

 

STRENGTH:

FIND 20RM BACK SQUAT

METCON:

2 ROUNDS

21-15-9

THRUSTERS 95/65

BOX JUMPS 24/20

REST 3 MIN

 

 

FRIDAY 9/5/14

 

STRENGTH:

EMOM 8 MIN

MIN 1: 10 BURPEES

MIN 2: 10 KBS 70/53

METCON:

10 MIN AMRAP

10 SIT-UPS

10 PWR SNATCH 95/65

10 BOX JUMPS 24/20

 

 

THURSDAY 9/4/14

 

STRENGTH:

5 RM THRUSTER

METCON:

ROW 1000M

THEN

21-15-9

WALLBALLS 20/14

PULL-UPS

COMPARE TO 4/7/14

 

 

WEDNESDAY 9/3/14

 

METCON:

12 MIN AMRAP

RUN 200M

5 HSPU

20 DOUBLE UNDERS

 

REST 8 MIN

 

6 MIN AMRAP

1 POWER CLEAN

FRONT RACK LUNGE R LEG

FRONT RACK LUNGE L LEG

SHOULDER TO OVERHEAD

115/75

 

 

TUESDAY 9/2/14

 

METCON:

"FILTHY 50"

FOR TIME:

50 BOX JUMPS 24/20

50 JUMPING PULL-UPS

50 KBS 35/26

50 WALKING LUNGES

50 KNEES TO ELBOW

50 PUSH PRESS 45/35

50 BACK EXT

50 WALLBALLS 20/14

50 BURPEES

50 DOUBLE UNDERS

 

 

FRIDAY 8/29/14

 

STRENGTH:

FIND:

5 RM PWR SNATCH

TNG

METCON:

"RANDY"

FOR TIME:

75 PWR SNATCH 75/55

 

CASH OUT:

HOLLOW ROCK HOLD

 

 

THURSDAY 8/28/14

 

STRENGTH:

EMOM 12 MIN

2 CLEAN + 1 JERK

WAVE 65%-75%

METCON:

ROW 750M

THEN

3 ROUNDS

10 T2B

15 THRUSTERS 95/65

 

 

WEDNESDAY 8/27/14

 

STRENGTH:

EMOM 10 MIN

ODD: 2 TURKISH GET UPS

EVEN: 1 ROPE CLIMB

METCON:

3 MIN 

30 GHD SIT-UPS

AMRAP HSPU

REST 1 MIN

3 MIN

40 SIT-UPS

AMRAP PUSH-UPS

REST 1 MIN

3 MIN

RUN 400M

AMRAP BURPEES

 

 

TUESDAY 8/26/14

 

SKILL:

3 MIN AMRAP

DOUBLE UNDERS

METCON:

"DOUBLE GRACE"

FOR TIME:

60 CLEAN & JERKS 135/95

CASH OUT:

10 MUSCLE UPS FOR TIME

 

 

MONDAY 8/25/14

 

STRENGTH:

BACK SQUATS

2X10 75%

METCON:

21-15-9

WALLBALLS 20/14

C2B PULL-UPS

10 MIN CAP

REST 5 MIN

21-15-9

PISTOLS

KBS 70/53

10 MIN CAP

 

 

FRIDAY 8/22/14

 

STRENGTH:

FIND 3RM HANG SNATCH

METCON:

WITH A PARTNER

15 MIN AMRAP

5 HANG SNATCH 95/65

10 WALLBALLS 20/14

 

1 PARTNER DOES ENTIRE ROUND WHILE OTHER PARTNER RESTS.

THEN SWITCH ROLES!

 

 

THURSDAY 8/21/14

 

STRENGTH:

FRONT SQUATS 

4X5 70%

METCON:

7 ROUNDS

7 PUSH PRESS 115/75

7 BOX JUMPS 24/20

7 FRONT SQUATS 115/75

 

 

WEDNESDAY 8/20/14

 

STRENGTH:

4X2-5 MUSCLE UPS

OR

5X4 PULL-UPS AND DIPS

METCON:

10 MIN AMRAP

10 KBS 53/35

30 DOUBLE UNDERS

10 BURPEES

 

 

TUESDAY 8/19/14

 

STRENGTH:

FIND 1 RM HANG CLEAN

THEN

4X3 75%

METCON:

2 ROUNDS

40 WALLBALLS 20/14

RUN 800M

COMPARE TO 2/24/14

 

 

MONDAY 8/18/14

 

STRENGTH:

BACK SQUATS

5X3-4; BUILD

20X1

METCON:

21-15-9

PWR CLEANS 155/105

T2B

HSPU

 

 

FRIDAY 8/15/14

 

STRENGTH:

6X2 HIGH HANG SNATCH

6X2

METCON:

EMOM 15 MIN

MIN 1: 5 HIGH HANG SNATCH

MIN 2: 6 PISTOLS

MIN 3: AMRAP BURPEES

MIN 4: REST

 

CASH OUT: ROW 500M

 

 

THURSDAY 8/14/14

 

STRENGTH:

1 1/4 FRONT SQUATS

5X3

60-80%

METCON:

10, 9, 8...2, 1 REPS OF:

THRUSTERS 95/65

PULL-UPS

 

 

WEDNESDAY 8/13/14

 

SKILL WORK:

HAND STAND WALKING 

ROPE CLIMBS

METCON:

2 ROUNDS

30 T2B

20 KBS 70/53

10 PLATE BURPEES

RUN 400M

 

 

TUESDAY 8/12/14

 

STRENGTH:

HIGH HANG CLEANS 6X3

BUILD LAST 3 SETS

METCON:

3 ROUNDS

3 MIN AMRAP

5 HIGH HANG CLEANS 135/95

5 DEFICIT HSPU 45/25

20 DOUBLE UNDERS

REST 90 SEC

 

 

MONDAY 8/11/14

 

STRENGTH:

BACK SQUATS

3, 2, 1, 3, 2, 1

BUILD: 30X1 (3 SEC DOWN, 0 AT BOTTOM, AFAP UP, 1 SEC AT TOP)

METCON:

21-15-9

DEAD LIFT 225/155

BOX JUMPS 24/20

THEN

12-9-6

CTB PULL-UPS

BAR FACING BURPEES

 

 

FRIDAY 8/8/14

 

STRENGTH:

EMOM 8 MIN 

2 HANG SNATCH

METCON:

3 ROUNDS

7 PWR SNATCH 95/65

7 OH SQUAT 95/65

RUN 400M

COMPARE TO 4/3/14

 

 

THURSDAY 8/7/14

 

STRENGTH:

EMOM 10 MIN

EVEN: 5 PUSH JERKS 60%

ODD: 10 BALL SLAMS 30/20

METCON:

8 MIN AMRAP

3, 6, 9, 12, 15...

WALLBALLS 20/14

KBS 53/35

 

 

WEDNESDAY 8/6/14

 

STRENGTH:

4X2-5 MUSCLE UPS (UNBROKEN)

OR

5X5 PULL-UPS AND DIPS

METCON:

3 ROUNDS

20 SIT-UPS

20 PULL-UPS

20 PUSH-UPS

REST 2 MIN

 

 

TUESDAY 8/5/14

 

STRENGTH:

FIND 1 RM SQUAT CLEAN

THEN

3X3 75%

METCON:

10 MIN AMRAP

10 HANG SQUAT CLEANS 115/75

5 PUSH PRESS 115/75

 

 

MONDAY 8/4/14

 

STRENGTH:

BACK SQUATS

1X5 65%

1X4 75%

1X3 85%

1X2 90%

METCON:

50 CAL ROW

50 DOUBLE UNDERS

40 BOX JUMPS 24/20

40 WALLBALLS 20/14

30 T2B

30 PISTOLS

20 CTB PULL-UPS

20 HSPU

10 MUSCLE UPS

 

20 MIN CAP

 

 

FRIDAY 8/1/14

 

STRENGTH:

PAUSE FRONT SQUATS

5X3; 3 SEC PAUSE @ BOTTOM

BUILD

METCON:

3 ROUNDS

20 BALL SLAMS 30/20

RUN 200M

30 AIR SQUATS

RUN 200M

 

 

THURSDAY 7/31/14

 

STRENGTH:

FIND 1 RM JERK

THEN

4X3 PUSH PRESS 70%

METCON:

6 MIN AMRAP

6 OH SQUATS 95/65

9 BAR OVER BURPEES

12 T2B

 

 

WEDNESDAY 7/30/14

 

STRENGTH:

SNATCH DOUBLE 

5X2 TNG; BUILD

METCON:

10 MIN AMRAP

10 THRUSTERS 95/65

40 DOUBLE UNDERS

 

 

TUESDAY 7/29/14

 

STRENGTH:

4 ROUNDS (NOT FOR TIME)

6 PISTOLS REST 30S

10 BACK EXT REST 30S

30 SEC RING PLANKS

REST 1 MIN

METCON:

ROW 1000M

3 ROUNDS

10 HSPU

10 PULL-UPS

10 KBS 70/53

 

 

MONDAY 7/28/14

 

STRENGTH:

BACK SQUAT

4X3 

3 SEC COUNT DOWN; BUILD

METCON:

5 ROUNDS

5 CLEAN & JERK 165/115

10 BURPEE BOX JUMPS 24/20

 

 

FRIDAY 7/25/14

 

STRENGTH:

EMOM 12 MIN

MIN 1: 2 TURKISH GET-UPS

MN 2: ROW 12 CAL

MIN 3: 1 ROPE CLIMB

METCON:

7 MIN AMRAP

7 PWR CLEANS 135/95

7 PUSH-UPS

 

CASH OUT:

10 MUSCLE UPS FOR TIME

 

 

THURSDAY 7/24/14

 

STRENGTH:

FIND 20 RM BACK SQUAT

METCON:

FOR TIME:

20 PULL-UPS

30 AIR SQUATS

40 BURPEES

30 AIR SQUATS

20 PULL-UPS

 

 

WEDNESDAY 7/23/14

 

STRENGTH:

MUSCLE UPS 4X2-5 UNBROKEN

OR 

6X3 PULL-UPS AND DIPS

METCON:

3 ROUNDS

20 SNATCH 95/65

20 WALLBALLS 20/14

RUN 400M

 

 

TUESDAY 7/22/14

 

STRENGTH:

4X PUSH PRESS + 2 JERKS

BUILD PER SET

METCON:

12 MIN AMRAP

1, 2, 3, 4, 5... REP ROUNDS OF:

PUSH PRESS 95/65

KBS 53/35

BOX JUMPS 24/20

 

 

MONDAY 7/21/14

 

STRENGTH:

FIND 1 RM FRONT SQUAT

METCON:

"ANNIE"

50-40-30-20-10 REPS OF:

DOUBLE UNDERS

SIT-UPS

 

 

FRIDAY 7/18/14

 

STRENGTH:

SNATCH CLUSTER X 4

1.1.1

REST 15 SEC BETWEEN REPS AND 3 MIN BETWEEN SETS

METCON:

10, 9, 8...2, 1

FRONT RACK LUNGES/ LEG 45/35

SIT-UPS

HSPU

 

 

THURSDAY 7/17/14

 

STRENGTH:

EMOM 12 MIN

EVEN: 2 TURKISH GET-UPS

ODD: 30 DOUBLE UNDERS

METCON:

21-15-9

WALLBALLS 20/14

PWR CLEANS 135/95

BURPEES

 

 

WEDNESDAY 7/16/14

 

STRENGTH:

4X5 DEAD LIFTS

BUILD EACH SET

METCON:

4 ROUNDS

30 SEC OF PULL-UPS

REST 30S

30 SEC OF KBS 53/35

REST 30S

30 SEC OF BOX JUMPS 24/20

REST 30S

 

 

TUESDAY 7/15/14

 

STRENGTH:

EMOM 12 MIN

1ST MIN: 5 STRICT PULL-UPS

2ND: 10 CAL ROW

3RD: 3 WALL WALKS

METCON:

DEATH BY CLEAN & JERKS 135/95

 

DO 1 C&J THE FIRST MIN, 2 THE SECOND, 3 THE THIRD, AND SO ON UNTIL YOU CANT PERFORM THE REQUIRED REPS WITHIN THE MIN.

 

 

MONDAY 7/14/14

 

STRENGTH:

FIND 1 RM BACK SQUAT

METCON:

FOR TIME:

25 BACK SQUATS 60%

RUN 800M

 

 

FRIDAY 7/11/14

 

STRENGTH:

4X2-4 UNBROKEN MUSCLE UPS

OR

6X4 PULL-UPS AND DIPS

METCON:

3 ROUNDS

1 ROPE CLIMB

15 BURPEES

ROW 250M

REST

 

 

THURSDAY 7/10/14

 

STRENGTH:

FRONT SQUATS 

1X5 65%

1X5 70%

1X5 75%

METCON:

FOR TIME:

40 HSPU

RUN 400M

40 KBS 53/35

RUN 400M

CASH OUT:

10 TURKISH GET UPS

 

 

WEDNESDAY 7/9/14

 

STRENGTH:

15 MIN TO FIND 3 RM OH SQUAT

THEN

3X3 OH SQUAT 90%

METCON:

3 ROUNDS

20 WALLBALLS 20/14

15 SIT-UPS

10 DEAD LIFTS 225/155

 

 

TUESDAY 7/8/14

 

SKILL WORK:

100 DOUBLE UNDERS 

THEN

HANDSTAND WALKING PRACTICE

METCON:

2 ROUNDS

5 MIN AMRAP

5 PULL-UPS

10 BOX JUMPS 24/20

5 MIN REST

 

 

MONDAY 7/7/14

 

STRENGTH:

BACK SQUATS

1X5 60%

1X5 70%

2X5 75%

METCON:

20 MIN AMRAP

5 THRUSTERS 95/65

7 HANG CLEANS 95/65

10 SDLHP 95/65

 

 

THURSDAY 7/3/14

 

STRENGTH:

FRONT SQUATS

1X5 60%

1X5 70%

1X5 75%

1X5 80%

METCON:

ROW 500M

10 FULL CLEANS 135/95

30 BALLSLAMS

10 FULL CLEANS 135/95

RUN 800M

 

 

WEDNESDAY 7/2/14

 

STRENGTH:

EMOM 8 MIN

3 POSITION SNATCH (AHAP) (HIGH HANG, LOW HANG, GROUND)

METCON:

F25 THRUSTERS 95/65

25 T2B

25 BURPEES

25 T2B 

25 THRUSTERS 95/65

 

 

TUESDAY 7/1/14

 

SKILL WORK:

PISTOLS AND ROPE CLIMBS

METCON:

10, 9, 8...2, 1

DEAD LIFTS 225/155

20 DOUBLE UNDERS (EACH ROUND)

THEN

RUN 400M

 

 

MONDAY 6/30/14

 

STRENGTH:

BACK SQUATS

1X5 60%

1X3 70%

1X2 80%

1X2 90%

1X1 95%

1X1 103%

METCON:

"FIGHT GONE BAD"

3 ROUNDS

WALLBALLS 20/14

SDLHP 75/55

BOX JUMPS 24/20

PUSH PRESS 75/55

ROW (CALORIES)

 

1 MIN FOR EACH EXERCISE WITH 1 MIN REST BETWEEN ROUNDS

 

 

FRIDAY 6/27/14

 

STRENGTH:

UNBROKEN MUSCLE UPS

2-5X4

OR 

4X6 DIPS AND PULL-UPS

METCON:

21-15-9

CLEAN & JERKS 135/95

BAR OVER BURPEES

REST 1 MIN

100 DOUBLE UNDERS

(SEPARATE SCORES)

 

 

THURSDAY 6/26/14

 

STRENGTH:

FRONT SQUATS

1X5 60%

1X5 65%

2X5 70%

METCON:

4 ROUNDS

15 BACK SQUATS 135/95

RUN 200M

15 T2B

RUN 200M

 

 

WEDNESDAY 6/25/14

 

STRENGTH:

HANDSTAND WALKING PRACTICE

THEN

MAX DISTANCE BROAD JUMP

(3 ATTEMPTS)

METCON:

AMRAP

3 MIN PUSH PRESS 95/65

3 MIN BOX JUMPS 24/20

2 MIN PUSH PRESS

2 MIN BOX JUMPS

1 MIN PUSH PRESS

1 MIN BOX JUMPS

 

 

TUESDAY 6/24/14

 

STRENGTH:

EMOM 12 MIN 

EVEN: 7 C2B PULL-UPS

ODD: 2 SNATCH AHAP (NO MISSES)

METCON:

"14.1"

10 MIN AMRAP 

30 DOUBLE UNDERS

15 SNATCH 75/55

 

 

MONDAY 6/23/14

 

STRENGTH:

BACK SQUATS

1X5 60%

1X5 65%

1X5 70%

1X5 75%

METCON:

2 ROUNDS

RUN 400M

THEN

21-15-9

WALLBALLS 20/14

SIT-UPS

REST 2 MIN

 

 

FRIDAY 6/20/14

 

STRENGTH:

WORK UP TO HEAVY 

CLEAN + 2 JERKS

THEN

5 ROUNDS

EVERY 90 SEC

CLEAN + 2 JERKS 90%

METCON:

7 MIN AMRAP

7 WALL BALLS 20/14

7 BURPEES

7 KBS 53/35

 

 

THURSDAY 6/19/14

 

STRENGTH:

FRONT SQUATS

1X5 65%

1X4 75%

1X4 80%

1X4 85%

METCON:

21-15-9

BOX JUMPS 24/20

PUSH-UPS

RUN 400M

 

 

WEDNESDAY 6/18/14

 

 

STRENGTH:

ROW 1000M FOR TIME

METCON:

10 MIN AMRAP

10 SQUAT SNATCH 95/65

10 PULL-UPS

 

 

TUESDAY 6/17/14

 

SKILL WORK:

ROPE CLIMBING

DOUBLE UNDERS

METCON:

4 ROUNDS

10 STEP-UPS 20" 75/55

20 SIT-UPS

30 PUSH PRESS 75/55

 

 

MONDAY 6/16/14

 

STRENGTH:

BACK SQUATS

1X5 60%

1X3 70&

1X2 80%

1X2 90%

1X1 95%

METCON:

10, 8, 6, 4, 2

DEFICIT HSPU 45/25(PLATE)

2, 4, 6, 8, 10

POWER CLEANS 185/115

 

 

FRIDAY 6/13/14

 

STRENGTH:

FIND 1 RM POWER CLEAN

METCON:

20 MIN EMOM

ODD: 5 PWR CLEANS TNG 65%

EVEN: 8-10 BAR OVER BURPEES

 

 

THURSDAY 6/12/14

 

STRENGTH:

FRONT SQUATS

1X5 60%

3X5 65%

METCON:

ROW 500M

21-15-9

PUSH PRESS 95/65

T2B

THEN

RUN 400M

 

 

WEDNESDAY 6/11/14

 

STRENGTH:

5X2-4 UNBROKEN MUSCLE UPS

OR 6X4 RING DIPS AND PULL-UPS

METCON:

100 DOUBLE UDERS

80 SIT-UPS

60 SDLHP 75/55

40 BOX JUMPS 24/20

20 HSPU

 

 

TUESDAY 6/10/14

 

STRENGTH:

10 MIN TO FIND HEAVY:

SNATCH DOUBLE TNG

THEN

2X4 85%

METCON:

15 MIN AMRAP

15 WALLBALLS 20/14

10 KBS 53/35

RUN 200M

 

 

MONDAY 6/9/14

 

STRENGTH:

BACK SQUAT

1X5 65%

1X5 70%

1X5 75%

1X5 80%

METCON:

5 ROUNDS

10 HANG PWR CLEANS 115/75

10 BOX JUMPS 24/20

10 PULL-UPS

 

 

FRIDAY 6/6/14

 

STRENGTH:

MUSCLE UPS 5X2-4 UNBROKEN

OR 5X5 PULL-UPS AND DIPS

METCON:

3 ROUNDS

1 MIN ON 1 MIN OFF

T2B 

LUNGES W PLATE OH 45/25

DOUBLE UNDERS

 

 

THURSDAY 6/5/14

 

STRENGTH:

FRONT SQUATS 

1X5 60%

1X5 65%

2X5 70%

METCON:

1, 2, 3....9, 10

BOX JUMPS 24/20

KBS 53/35

OH SQUATS 95/65

 

 

WEDNESDAY 6/4/14

 

SKILL WORK:

FLIGHT SIMULATOR

10 MIN DOUBLE UNDERS

METCON:

3 ROUNDS

3 MIN AMRAP

10 SNATCH 95/65

10 SIT-UPS

5 BURPEES

REST 2 MIN

 

 

TUESDAY 6/3/14

 

STRENGTH:

10 MIN EMOM

ODD: 2 CLEAN & JERK 90% 1RM

EVEN: 8 BURPEES

METCON:

10, 9, 8...2, 1

WALLBALLS 20/14

PULL-UPS

RUN 200M (EACH ROUND)

COMPARE TO 12/17/13

 

 

MONDAY 6/2/14

 

STRENGTH:

BACK SQUAT

1X5 70%

1X5 80%

1X2 85%

1X3 90%

1X1 100%

METCON:

"DIANE"

21-15-9

DEAD LIFT 225/155

HSPU

 

 

FRIDAY 5/30/14

 

STRENGTH:

10 MIN EMOM

EVEN 10 BURPEES

ODD 6 T2B

METCON:

"RANDY"

FOR TIME:

75 SNATCHES 75/55

 

CASH OUT:

25 GHD SIT-UPS

RUN 400M

 

 

THURSDAY 5/29/14

 

STRENGTH:

FRONT SQUATS

1X5 65%

1X4 75%

1X4 80 %

1X4 85%

METCON:

3 ROUNDS

20 BURPEE PULL-UPS

20 FRONT SQUATS 135/95

20 BOX JUMPS 24/20

 

 

WEDNESDAY 5/28/14

 

SKILL WORK:

100 DU FOR TIME

HANDSTAND WALKING PRACTICE

METON:

3 ROUNDS

1 MIN PUSH PRESS 95/65

1 MIN BALL SLAMS 30/20

1 MIN BURPEES

REST 2 MIN

 

 

TUESDAY 5/27/14

 

STRENGTH:

FIND A HEAVY COMPLEX

HANG SNATCH + SNATCH + OH SQUAT

METCON:

ROW 1500M

THEN

3 ROUNDS

20 SIT-UPS

10 DEAD LIFTS 225/155

 

 

MONDAY 5/26/14

 

MEMORIAL DAY MURPH

RUN 1 MILE

100 PULL-UPS

200 PUSH-UPS

300 SQUATS

RUN 1 MILE

 

 

FRIDAY 5/23/14

 

STRENGTH:

5X5 PULL-UPS AND DIPS

OR

5X4 UNBROKEN MUSCLE UPS

METCON:

6 MIN AMRAP

1, 2, 3, 4.... REPS OF:

THRUSTERS 95/65

T2B

 

REST 6 MIN

 

6 MIN AMRAP

1, 2, 3, 4.... REPS OF:

BAR FACING BURPEES

PWR CLEANS 95/65

 

 

THURSDAY 5/22/14

 

STRENGTH:

FRONT SQUATS 

1X5 65%

1X4 75%

2X4 80%

METCON:

3 ROUNDS

8 OH SQUATS 115/75

16 PUSH-UPS

RUN 400M

 

 

WEDNESDAY 5/21/14

 

STRENGTH:

EMOM 12 MIN

EVEN- 20 SEC L-SIT

ODD- 30 SEC PLANK

METCON:

4 ROUNDS

7 PULL-UPS

7 BOX JUMPS 24/20

7 KBS 70/53

7 BURPEES

REST 2 MIN

 

 

TUESDAY 5/20/14

 

STRENGTH:

EMOM 6 MIN

3 CLEAN AND JERK 80%

METCON:

12 MIN AMRAP

RUN 200M

10 SDLHP 95/65

10 HSPU

 

 

MONDAY 5/19/14

 

STRENGTH:

BACK SQUAT

1X6 70%

1X6 80%

1X3 90%

1X2 95%

METCON:

"KAREN"

FOR TIME:

150 WALLBALLS 20/14

 

 

FRIDAY 5/16/14

 

STRENGTH:

3X6 MUSCLE UPS

OR

5X6 PULL-UPS AND DIPS

METCON:

4 ROUNDS

5 SQUAT CLEANS 135/95

10 BAR OVER BURPEES 

15 SIT-UPS

COMPARE TO 3/3/14

 

 

THURSDAY 5/15/14

 

STRENGTH:

FRONT SQUATS

1X5 70%

1X4 80%

1X3 85%

1X3 90%

METCON:

2 ROUNDS

30 PUSH PRESS 95/65

60 DOUBLE UNDERS

 

 

WEDNESDAY 5/14/14

 

STRENGTH:

3X20 GHD SIT-UPS

METCON:

ROW 500M

20 PULL-UPS

30 WALL BALLS 20/14

400M RUN

50 BALL SLAMS 30/20

400M RUN

30 WALL BALLS 20/14

20 PULL-UPS

ROW 500M

 

 

TUESDAY 5/13/14

 

STRENGTH:

7 MIN EMOM

2 SNATCH 85% 1RM

METCON:

12 MIN AMRAP

6 DEAD LIFT 225/155

12 BOX JUMPS 24/20

 

 

MONDAY 5/12/14

 

STRENGTH:

BACK SQUATS

1X8 65%

1X6 75%

1X4 85%

1X4 90%

METCON:

"GRACE"

FOR TIME:

30 CLEAN & JERKS 135/95

 

CASH OUT:

2 MIN AMRAP

BURPEES

 

 

FRIDAY 5/9/14

 

STRENGTH:

8 MIN EMOM

EVEN- 5 THRUSTERS (HEAVY)

ODD- 10 BALL SLAMS 30/20

METCON:

4 ROUNDS

5 HSPU

10 BURPEES

15 OH LUNGES 45/25

RUN 200M

 

 

THURSDAY 5/8/14

 

STRENGTH:

FRONT SQUATS 

1X5 70%

1X5 75%

1X5 80%

1X5 85%

METCON:

8 MIN AMRAP 

20 WALLBALLS 20/14

10 T2B

 

 

WEDNESDAY 5/7/14

 

STRENGTH:

3X6 MUSCLE UPS

OR 

5X6 DIPS AND PULL-UPS

METCON:

ROW 1000M

THEN

4 ROUNDS

15 PWR CLEANS 135/95

30 DOUBLE UNDERS

 

 

TUESDAY 5/6/14

 

STRENGTH:

FIND 1 RM SNATCH

METCON:

5 ROUNDS

5 BURPEE BOX OVERS 24/20

10 PUSH PRESS 115/75

15 SIT-UPS

 

 

MONDAY 5/5/14

 

STRENGTH:

BACK SQUATS

1X8 65%

1X8 70%

1X6 80%

1X6 85%

METCON:

"HELEN"

3 ROUNDS

RUN 400M

21 KBS 53/35

12 PULL-UPS

COMPARE TO 1/13/14

 

 

FRIDAY 5/2/14

 

STRENGTH:

ROW 1000M FOR TIME

HANDSTAND WALK (PRACTICE)

METCON:

4 ROUNDS

1 MIN DOUBLE UNDERS

1 MIN KBS 53/35

1 MIN REST

 

 

THURSDAY 5/1/14

 

STRENGTH:

FRONT SQUATS

1X5 65%

1X5 70%

1X5 75%

1X5 80%

METCON:

FOR TIME:

75 DEAD LIFT 185/95

EMOM 5 WALLBALLS 20/14

COMPARE TO 1/3/14

 

 

WEDNESDAY 4/30/14

 

SKILL WORK:

KIPPING/ HANDSTAND WALKING/ DOUBLE UNDERS

METCON:

3 ROUNDS

20 SNATCH 95/65

20 SIT-UPS

RUN 400M

 

 

TUESDAY 4/29/14

 

STRENGTH:

6 MIN EMOM

2 CLEAN & JERKS

START AT 65% 1RM + 5% EVERY MIN

METCON:

12 MIN AMRAP

2, 4, 6, 8, 10, 12, 14, 16, 18...REPS OF:

PUSH PRESS 115/75

BOX JUMPS 24/20

 

 

MONDAY 4/28/13

 

STRENGTH:

BACK SQUAT

1X8 65%

1X8 70%

1X6 80%

1X6 85%

METCON:

 

"FRAN"

21-15-9

THRUSTERS 95/65

PULL-UPS

 

 

 

FRIDAY 4/25/14

 

STRENGTH:

3X6 MUSCLE UPS

OR

5X6 DIPS AND PULL-UPS

METCON:

10 MIN AMRAP

RUN 200M

10 PUSH-UPS

CASH OUT:

3X20 GHD SIT-UPS

 

 

THURSDAY 4/24/14

 

STRENGTH:

FRONT SQUATS

1X5 60%

1X5 70%

2X5 75%

METCON:

"DT"

5 ROUNDS

12 DEAD LIFTS 155/105

9 HANG PWR CLEANS 155/105

6 PUSH JERKS 155/105

 

 

WEDNESDAY 4/23/14

 

STRENGTH:

8 MIN EMOM

2 HANG SNATCH + 2 OH SQUATS

METCON:

"JACKIE"

ROW 1000M

50 THRUSTERS 45/35

30 PULL-UPS

 

 

TUESDAY 4/22/14

 

SKILL WORK:

DOUBLE UNDERS

FLIGHT SIMULATOR 10 MIN

METCON:

3 ROUNDS FOR TOTAL TIME

ROW 200M

RUN 400M

REST 3-4 MIN

CASH OUT:

3X20 GHD SIT-UPS

 

 

MONDAY 4/21/14

 

STRENGTH:

BACK SQUAT

1X10 60%

1X8 65%

1X6 70%

1X6 75%

1X6 80%

METCON:

21-15-9

WALLBALLS 20/14

PULL-UPS

THRUSTERS 95/65

BOX JUMPS 24/20

KBS 53/35

COMPARE TO 1/30/14

 

 

FRIDAY 4/18/14

 

SKILL WORK:

DOUBLE UNDERS

HANDSTAND WALKING

METCON:

12 MIN AMRAP

6 PWR CLEANS 135/95

3 HSPU

COMPARE TO 11/14/13

 

 

THURSDAY 4/17/14

 

STRENGTH:

FRONT SQUAT

1X5 60%

3X5 70%

METCON:

4 ROUNDS

RUN 200M 

15 BOX JUMPS 24/20

10 PULL-UPS

 

 

WEDNESDAY 4/16/14

 

STRENGTH:

3X6 MUSCLE UPS

OR 5X6 DIPS AND PULL-UPS

METCON:

8 MIN AMRAP 

8 THRUSTERS 95/65

8 BURPEE T2B

 

 

TUESDAY 4/15/14

 

STRENGTH:

FIND 1 RM 

CLEAN & JERK

METCON:

21-18-15-12-9-6-3 REPS OF:

SDLHP 75/55

PUSH PRESS 75/55

 

 

MONDAY 4/14/14

 

STRENGTH:

BACK SQUAT:

1X10 60%

1X8 70%

1X6 75%

1X4 80%

METCON:

FOR TIME:

30 BURPEES

30 PULL-UPS

3O THRUSTERS 95/65

30 DOUBLE UNDERS

30 KBS 53/35

30 WALL BALLS 20/14

30 BOX JUMPS 24/20

30 SIT-UPS

 

 

THURSDAY 4/10/14

 

STRENGTH:

FIND 1 RM FRONT SQUAT

METCON:

8 MIN AMRAP

3, 6, 9, 12, 15, 18 REPS OF:

BURPEES 

SNATCH 75/55

 

 

WEDNESDAY 4/9/14

 

STRENGTH:

3X6 MUSCLE UPS

OR 5X6 DIPS AND PULL-UPS

METCON:

25 GHD SIT-UPS

THEN

4 ROUNDS

20 KBS 53/35

PUSH PRESS 115/75

RUN 200M

 

 

TUESDAY 4/8/14

 

STRENGTH:

EMOM 10 MIN

EVEN: 3 CLEAN & JERK

ODD: 30 DOUBLE UNDERS

METCON:

10 MIN AMRAP

10 PUSH-UPS

15 T2B

20 DEAD LIFT 135/95

 

 

MONDAY 4/7/14

 

STRENGTH:

FIND 1 RM BACK SQUAT

METCON:

ROW 1000M

THEN 

21-15-9

WALLBALLS 20/14

PULL-UPS

 

 

FRIDAY 4/4/14

 

STRENGTH:

4X5 PENDLAY ROW

4X8 HORIZONTAL PULL-UP/RING ROW

METCON:

3 RFT

ROW 500M

12 DEAD LIFT 225/155

21 BOX JUMPS 24/20

REST 3 MIN

 

 

THURSDAY 4/3/14

 

STRENGTH:

8 MIN EMOM 

3 CLEAN & JERK

METCON:

3 RFT

7 SNATCH 95/65

7 OH SQUAT 95/65

RUN 400M

 

 

WEDNESDAY 4/2/14

 

SKILL WORK:

10 MIN FLIGHT SIMULATOR

(DOUBLE UNDERS)

METCON:

"TABATTA SOMETHING ELSE"

8 ROUNDS OF EACH EXERCISE OF 20 SEC ON 10 SEC OFF WITH 1 MIN REST BTW EACH EXERCISE

PULL-UPS

PUSH-UPS

SIT-UPS

SQUATS

 

 

TUESDAY 4/1/14

 

STRENGTH:

4X3 WEIGHTED PULL-UPS +

ME STRICT PULL-UPS

METCON:

10 ROUNDS

10 DEAD LIFT 95/65

8 HANG PWR CLEANS 95/65

6 PUSH PRESS 95/65

 

 

MONDAY 3/31/14

 

STRENGTH:

5X5 FRONT SQUATS

METCON:

3 ROUNDS

20 DOUBLE UNDERS

20 KBS 53/35

20 LUNGES W PLATE OH 45/25

COMPARE TO 1/1/14

 

 

FRIDAY 3/28/14

 

STRENGTH:

EMOM 5 MIN

3 SQUAT CLEANS

METCON:

"14.5"

21-18-15-12-9-6-3 REPS OF:

THRUSTERS 95/65

BAR FACING BURPEES

 

 

THURSDAY 3/27/14

 

STRENGTH:

5X5 OH SQUATS

(WORK ON BOTTOM POSITION)

METCON:

3 ROUNDS

ROW 500M

25 BALL SLAMS 30/20

REST

 

 

WEDNESDAY 3/26/14

 

STRENGTH:

3X5 MUSCLE UPS

OR 

5X5 DIPS AND PULL-UPS

METCON:

10, 9, 8...2, 1 REPS OF:

CLEAN & JERK 135/95

BOX JUMPS 24/20

 

EMOM DO 3 BURPEES

 

 

TUESDAY 3/25/14

 

STRENGTH:

EMOM 10 MIN 

SNATCH COMPLEX

HIGH HANG + LOW HANG + FULL SNATCH (AHAP)

METCON:

15 MIN AMRAP

RUN 400M

20 SIT-UPS

15 KBS 53/35

10 PULL-UPS

 

 

MONDAY 3/24/14

 

STRENGTH:

4X5 PAUSE SQUATS 65%1RM

METCON:

5 ROUNDS

30 SEC THRUSTERS 115/75

30 SEC REST

30 SEC BURPEES

30 SEC REST

 

 

FRIDAY 3/21/14

 

METCON:

14 MIN AMRAP

60 CALORIE ROW

50 T2B

40 WALLBALLS 20/14

30 CLEANS 135/95

20 MUSCLE UPS

 

 

THURSDAY 3/20/14

 

SKILL WORK:

ROPE CLIMB PRACTICE

METCON:

3 ROUNDS

10 PUSH-UPS

20 BALL SLAMS 30/20

RUN 200M

 

 

WEDNESDAY 3/19/14

 

CORE WORK:

2 MIN L-SIT HOLD

2 MIN ACCUMULATED HOLLOW ROCK HOLD

METCON:

EMOM 10 MIN 

5 T2B

5 TARGET BURPEES

REST 5 MIN

EMOM 10 MIN

5 PUSH PRESS 135/95

20 LATERAL BAR HOPS

 

 

TUESDAY 3/18/14

 

STRENGTH:

3X5 MUSCLE UPS

OR 

5X5 DIPS AND PULL-UPS

METCON:

5 ROUNDS

5 HSPU

10 WALLBALLS 20/14

15 SIT-UPS

20 BOX JUMPS 24/20

 

 

MONDAY 3/17/14

 

STRENGTH:

EMOM 3 MIN

4 HANG CLEAN + 1 JERK

EMOM 3 MIN 

3 HANG CLEANS + 1 JERK (HEAVIER)

EMOM 3 MIN 

2 HANG CLEANS + 1 JERK (HEAVIER)

METCON:

3 ROUNDS

RUN 400M

10 HANG CLEANS 115/75

10 PUSH PRESS 115/75

 

 

FRIDAY 3/14/14

METCON:

14.3

8 MIN AMRAP

10 DEAD LIFT 135/95

10 BOX JUMPS 24/20

15 DEAD LIFT 185/135

15 BOX JUMPS

20 DEAD LIFT 225/155

15 BOX JUMPS

25 DEAD LIFT 275/185

15 BOX JUMPS

30 DEAD LIFT 315/205

15 BOX JUMPS

 

 

 

THURSDAY 3/13/14

 

STRENGTH:

3X15 HIP BACK EXTENSION

METCON:

4 ROUNDS

5 STRICT PULL-UPS

10 BALL SLAMS 30/20

15 BOX JUMPS 24/20

RUN 200M

 

 

WEDNESDAY 3/12/14

 

STRENGTH:

4X3 BACK SQUAT

85% OF 1 RM

METCON:

3 ROUNDS

1 MIN WALLBALLS 20/14

1 MIN REST

1 MIN SIT-UPS

1 MIN REST

 

 

TUESDAY 3/11/14

 

STRENGTH:

3X5 DEFICIT HSPU

METCON:

10, 9, 8...2, 1 REPS OF:

CLEAN & JERK 135/95

OH LUNGES/LEG 45/25

RUN 400M BEFORE ROUNDS 10, 7, 4 AND AFTER ROUND 1.

 

 

FRIDAY 3/7/14

 

METCON:

14.2

EVERY 3 MIN FOR AS LONG AS POSSIBLE

FROM 0:00-3:00

2 ROUNDS

10 -OH SQUAT 95/65

10 C2B PULL-UPS

FROM 3:00-6:00

2 ROUNDS

12- OH SQUATS 

12 C2B PULL-UPS

FROM 6:00-9:00

14- OH SQUATS

14 C2B PULL-UPS

ECT.......

 

 

THURSDAY 3/6/14

 

SKILL WORK:

DOUBLE UNDERS/ HANDSTAND WALKING

METCON:

RUN 400M

21-15-9

BALL SLAMS 30/20

OH SQUATS 75/55

THEN 

RUN 400M

 

 

WEDNESDAY 3/5/14

 

STRENGTH:

EMOM 8 MIN

2 HANG CLEANS + 1 JERK

METCON:

6 MIN AMRAP

10 SDLHP 95/65

10 WALLBALLS 20/14

CASH OUT:

ROW 1000M

 

 

TUESDAY 3/4/14

 

STRENGTH:

5X5 DIPS & PULL-UPS

OR

3X5 MUSCLE UPS

METCON:

4 ROUNDS

40 SEC WORK - 20 SEC REST

PULL-UPS

BACK SQUATS 95/65

PUSH PRESS 95/65

 

 

MONDAY 3/3/14

 

STENGTH:

4X5 BACK SQUAT 

75%1RM

METCON:

4 ROUNDS

5 SQUAT CLEANS 135/95

10 BAR OVER BURPEES

15 SIT UPS

 

 

FRIDAY 2/28/14

 

METCON:

"OPEN WORKOUT 14.1"

10 MIN AMRAP

30 DOUBLE UNDERS

15 PWR SNATCH 75/55

 

 

THURSDAY 2/27/14

 

STRENGTH:

3X5 MUSCLE UPS

OR 5X5 DIPS AND 5X5 PULL-UPS

METCON:

3 ROUNDS

RUN 400M

REST 2 MIN

 

 

WEDNESDAY 2/26/14

 

SKILL WORK:

KIPPING/DOUBLE UNDER

PRACTICE

METCON:

ROW 750M

3 ROUNDS 

14 BALL SLAMS 30/20

7 PULL-UPS

CASH OUT:

FOR TIME:

100 DOUBLE UNDERS

 

 

 

TUESDAY 2/25/14

 

STRENGTH:

BACK SQUAT

1X8@ 75% 1RM

1X5@ 80% 1RM

2X3@ 85% 1RM

METCON:

7 MIN AMRAP

1, 2, 3, 4, 5...REPS OF:

CLEAN & JERK 135/95

BURPEES

 

 

MONDAY 2/24/14

 

METCON:

2 ROUNDS

40 WALLBALLS 20/14

RUN 800M

 

 

FRIDAY 2/21/14

 

STRENGTH:

4X15 GHD SIT-UPS

METCON:

15 MIN AMRAP

10 SQUAT CLEANS 95/65

10 PUSH-UPS

20 DOUBLE UNDERS

 

 

THURSDAY 2/20/14

 

STRENGTH:

5X3 SNATCH

METCON:

8 ROUNDS

5 HANG SNATCH 95/65

15 BOX JUMPS 24/20

RUN 200M

 

 

WEDNESDAY 2/19/14

 

STRENGTH:

1X ME KIPPING PULL-UPS

2X ME STRICT PULL-UPS

METCON:

8 MIN AMRAP

5 TTB

10 DEAD LIFT 135/95

15 WALLBALLS 20/14

 

 

TUESDAY 2/18/14

 

STRENGTH:

5X 3+1 CLEAN + JERK

METCON:

RUN 400M

THEN 

3 ROUNDS

20 THRUSTERS 95/65

10 BURPEES

THEN

RUN 400M

 

 

MONDAY 2/17/14

 

STRENGTH:

4X8 BACK SQUATS

METCON:

10-20-30-20-10

LUNGES W PLATE OH 45/35

PULL-UPS

BUTTERFLY SIT-UPS

 

 

FRIDAY 2/14/14

 

STRENGTH:

EMOM 6 MIN

4 PWR CLEAN

METCON:

3 ROUNDS

15 PUSH-UPS

20 BACK SQUAT(FROM GROUND)95/65

25 DEAD LIFT 95/65

 

 

THURSDAY 2/13/14

 

STRENGTH:

4X10 RING DIPS

STRICT/KIPPING

METCON:

"CROSSFIT FOR HOPE"

3 ROUNDS

BURPEES

SNATCH 75/55

BOX JUMPS 24/20

THRUSTERS 75/55

C2B PULL-UPS

 

SAME FORMAT AS FIGHT GONE BAD.

1 MIN ON EACH STATION WITH 1 MIN REST BETWEEN ROUNDS

 

 

WEDNESDAY 2/12/14

 

CROSSFIT TOTAL

FIND 1 REP MAX FOR:

BACK SQUAT

PRESS

DEAD LIFT

TAKE NO MORE THAN 3 ATTEMPTS ON EACH LIFT

 

 

MONDAY 2/10/14

 

METCON:

21-15-9

LEFT ARM DB SNATCH 35/20

WALLBALLS 20/14

RIGHT ARM DB SNATCH 

CASH OUT:

2 MIN AMRAP

BURPEES

 

 

FRIDAY 2/7/14

 

STRENGTH:

3X5 SQUAT

METCON:

DEATH BY:

BALLSLAMS & BURPEES

 

 

THURSDAY 2/6/14

 

STRENGTH:

5X5 PULL-UPS

STRICT/WEIGHTED

METCON:

3 ROUNDS

ROW 250M

15 SDLHP 95/65

15 PUSH PRESS 95/65

15 FRONT SQUATS 95/65

REST 2 MIN

 

 

WEDNESDAY 2/5/14

 

STRENGTH:

3X5 DEAD LIFT

3X5 PRESS

METCON:

2 ROUNDS

35 WALLBALLS 20/14

25 KBS 53/35

15 TTB

25' HANDSTAND WALK

 

 

TUESDAY 2/4/14

 

STRENGTH:

5X3 SNATCH (TNG)

METCON:

15 MIN AMRAP

10 PULL-UPS

10 THRUSTERS 95/65

10 BURPEES

 

 

MONDAY 2/3/14

 

STRENGTH:

3X5 SQUAT

METCON:

3 RDS FOR TOTAL WORKING TIME:

1 ROPE CLIMB

20 BOX JUMPS 30/24

3 CLEAN & JERKS 185/105

40 DOUBLE UNDERS

5 DEFICIT HSPU 6"/3"

REST 1:1

 

 

 

FRIDAY 1/31/14

 

STRENGTH:

3X5 DEAD LIFT

3X5 PRESS

METCON:

FOR TIME:

20 GHD SIT-UPS

THEN 

3 ROUNDS

20 DB SNATCH 35/20

20 SQUATS W/ DB

RUN 200M W/ DB

IF THE DB TOUCHES THE GROUND DO 5 BURPEES BEFORE CONTINUING WORK.

 

 

THURSDAY 1/30/14

 

SKILL WORK:

DOUBLE UNDERS

KIPPING

METCON:

21-15-9

WALLBALLS 20/14

PULL-UPS

THRUSTERS 95/65

BOX JUMPS 24/20

KBS 53/35

 

 

WEDNESDAY 1/29/14

 

STRENGTH:

3X5 SQUAT

METCON:

FOR TIME:

75 POWER CLEANS 115/75

EMOM 10 AIR SQUATS

 

 

TUESDAY 1/28/14

 

STRENGTH:

5X5 RING DIPS

METCON:

"BERGERON BEEP TEST"

EMOM (AS LONG AS POSSIBLE)

7 THRUSTERS 55/75

7 PULL-UPS

7 BURPEES

 

 

MONDAY 1/27/14

 

STRENGTH:

3X5 DEAD LIFT

3X5 PRESS

METCON:

3 ROUNDS

3 MIN AMRAP

5 PWR CLEANS 185/105

5 PUSH-UPS

5 SIT-UPS

REST 1 MIN

 

 

FRIDAY 1/24/14

 

STRENGTH:

3X5 SQUAT

METCON:

10 ROUNDS

5 DEAD LIFT 225/155

5 HSPU

10 LUNGES

 

 

THURSDAY 1/23/14

 

STRENGTH:

3X5 SNATCH

METCON:

12 MIN AMRAP

3, 6, 9, 12, 15, 18… REPS OF:

PUSH PRESS 115/75

TOES 2 BAR

 

 

WEDNESDAY 1/22/14

 

STRENGTH:

3X5 DEAD LIFT

3X5 PRESS

METCON:

ROW 750M

50 WALL BALLS 20/14

40 BURPEES

30 PULL-UPS

20 BOX JUMPS 30/24

10 KBS 70/53

 

 

TUESDAY 1/21/14

 

STRENGTH:

5X5 PULL-UPS

STRICT/ WEIGHTED

METCON:

5-10-15-20-15-10-5 REPS OF:

SNATCH 95/65

DOUBLE UNDERS

SIT-UPS

 

 

MONDAY 1/20/14

 

STRENGTH:

3X5 SQUAT

METCON:

"ELIZABETH"

21-15-9

SQUAT CLEANS 135/85

RING DIPS

 

 

FRIDAY 1/17/14

 

STRENGTH:

3X5 DEAD LIFT

3X5 PRESS

METCON:

5 ROUNDS

10 PUSH-UPS

15 SDLHP 95/65

10 THRUSTER 95/65

 

 

THURSDAY 1/16/14

 

STRENGTH:

5X5 DIPS

WEIGHTED/STRICT

METCON:

20-18-16-14-12-10-8-6-4-2 REPS OF:

BOX JUMP 24/20

PULL-UPS

 

 

 WEDNESDAY 1/15/14

 

STRENGTH:

3X5 SQUAT

METCON:

"KARENA"

5:00 MIN TIME CAP

COMPLETE 60 SIT UPS

THEN

AMRAP WALLBALLS

SCORE= BALL WEIGHT X  WB REPS

 

 

TUESDAY 1/14/14

 

STRENGTH:

EMOM 7 MIN 

4 POWER CLEANS

METCON:

3 ROUNDS

1 MIN T2B

REST 30 SEC

1 MIN SNATCH 75/45

REST 30 SEC

1 MIN LUNGES W PLATE OH 45/25

REST 30 SEC

 

 

MONDAY 1/13/14

 

STRENGTH:

3X5 DEAD LIFT

3X5 PRESS

METCON:

"HELEN"

3 ROUNDS

RUN 400M

21 KBS 53/35

12 PULL-UPS

 

 

FRIDAY 1/10/14

 

STRENGTH: 

3X5 SQUAT

METCON:

 

4 ROUNDS FOR TOTAL TIME

ROW 250M

20 KB SNATCH 35/26

20 SIT-UPS

REST 2 MINUTES

 

 

THURSDAY 1/9/14

 

SKILL WORK:

KIPPING PRACTICE

METCON:

10 MIN AMRAP 

5 C2B PULL-UPS

10 SHOULDER TO OVERHEAD 95/65

 

 

WEDNESDAY 1/8/14

 

STRENGTH:

3X5 DEAD LIFT

3X5 PRESS

METCON:

4 ROUNDS

20 DOUBLE UNDERS

20 KBS 53/35

20 OH LUNGES 45/25

 

 

TUESDAY 1/7/14

 

STRENGTH:

3X5 SNATCH (AHAP)

METCON:

21-15-9

HANG CLEANS 95/65

WALLBALLS 20/14

BURPEES

 

 

MONDAY 1/6/14

 

STRENGTH:

3X5 SQUATS

METCON:

ROW 1500M

THEN

3 ROUNDS

20 BOX JUMPS 24/20

10 TTB

 

 

FRIDAY 1/3/14

 

STRENGTH:

3X5 SQUATS

METCON:

FOR TIME:

75 DEAD LIFTS 185/95

EMOM 5 WALL BALLS 20/14

 

 

THURSDAY 1/2/14

 

STRENGTH:

3X12 RING DIPS

METCON:

10 MIN AMRAP

5 HSPU

10 SQUAT CLEANS 95/65

 

 

TUESDAY 12/31/13

 

STRENGTH:

8 MIN EMOM

4 POWER CLEANS

METCON:

3 MIN AMRAP

5 PUSH-UPS

10 SIT-UPS

REST 1 MIN

3 MIN AMRAP

5 PULL-UPS

10 SQUATS

REST 1 MIN

3 MIN AMRAP

BURPEES

 

 

MONDAY 12/30/13

 

STRENGTH:

3X5 DEAD LIFT

3X5 PRESS

METCON: 

"GRACE"

FOR TIME

30 CLEAN & JERKS 135/95

 

 

FRIDAY 12/27/13

 

METCON:

OPEN WOD 13.1 MODIFIED

17 MIN AMRAP

40 BURPEES

30 SNATCH 75/45

30 BURPEES

30 SNATCH 95/55

20 BURPEES

30 SNATCH 115/65

10 BURPEES

AMRAP SNATCH 135/85

 

 

TUESDAY 12/24/13

 

12 DAYS OF CHRISTMAS

 

1 CLEAN & JERK 185/95

2 MUSCLE UPS(6 PULLUPS/6 DIPS)

3 HSPU

4 PISTOLS

5 BURPEES

6 BOX JUMPS 24/20

7 TOES 2 BAR

8 SDLHP 70/53

9 PUSH-UPS

10 WALLBALLS

11 KBS 70/53

12 FRONT SQUAT 185/95

 

ITS JUST LIKE THE SONG!! DO 1 C&J, THEN DO 2 MU THEN 1 C&J AGAIN. THEN 3 HSPU, 2 MU, 1 C&J. UNTIL THE LAST ROUND OF 12 FRONT SQUATS DOWN TO 1 C&J.

 

 

MONDAY 12/23/13

 

STRENGTH:

5X5 PULL-UPS

METCON:

4 ROUNDS

40 SEC. PULL-UPS

20 SEC. REST

40 SEC. THRUSTERS 95/65

20 SEC. REST

 

 

FRIDAY 12/20/13

 

STRENGTH:

3X5 SQUAT

METCON:

100 DOUBLE UNDERS

90 AIR SQUATS

80 SIT-UPS

70 SDLHP 53/35

60 PUSH-UPS

50 BOX JUMPS

40 KBS 53/35

30 WALLBALLS

20 PULL-UPS

10 BURPEES

 

 

THURSDAY 12/19/13

 

 

 "THE BEAR COMPLEX"

5 ROUNDS

EACH ROUND COMPLETE THE

FOLLOWING CYCLE 7 TIMES:

POWER CLEAN

FRONT SQUAT

PUSH PRESS

BACK SQUAT

PUSH PRESS

PERFORM 5 ROUNDS WORKING

UP TO MAX LOAD WITHOUT DROPPING THE BAR 

 

 

WEDNESDAY 12/18/13

 

STRENGTH:

3X5 DEAD LIFT

3X5 PRESS

METCON:

"OPEN WORKOUT 13.2"

10 MIN AMRAP

5 SHOULDER TO OVERHEAD 115/75

10 DEAD LIFT 115/75

15 BOX JUMPS 24/20

 

 

TUESDAY 12/17/13

 

STRENGTH:

 EMOM 9 MIN

4 POWER CLEANS

METCON:

10, 9, 8, 7…..2, 1

WALL BALLS 20/14

PULL-UPS

RUN 200M (EACH ROUND)

 

 

MONDAY 12/16/13

 

STRENGTH:

3X5 SQUAT

METCON:

12 MIN AMRAP

60' BURPEE BROAD JUMP

10 KBS 53/35

60' BEAR CRAWL

10 SDLHP 53/35

 

 

FRIDAY 12/13/13

 

STRENGTH:

3X5 DEAD LIFT

3X5 PRESS

METCON:

OPEN WORKOUT 13.4

7 MIN AMRAP

3, 6, 9, 12, 15….

CLEAN & JERK 135/95

TOES TO BAR

 

 

THURSDAY 12/12/13

 

BUY IN:

1 MIN AMRAP BURPEES

 

METCON:

2 ROUNDS FOR TOTAL TIME

ROW 1000M

REST AS NEEDED

CASH OUT:

FOR TIME

SAME NUMBER OF BURPEES

FROM 1 MIN AMRAP

 

 

WEDNESDAY 12/11/13

 

STRENGTH:

3X5 BACK SQUATS

 

METCON:

5 ROUNDS

10 POWER SNATCHES 95/65

5 OVERHEAD SQUATS 95/65

5 BURPEES

 

 

TUESDAY 12/10/13

 

CORE WORK:

3X15 GHD HIP EXTENSIONS 

 

METCON:

3 ROUNDS FOR TIME

20 BOX JUMPS 24/20

20 SIT-UPS

20 DOUBLE UNDERS

 

 

MONDAY 12/9/13

 

STRENGTH:

3x5 Dead Lift

3x5 Press

 

METCON:

"CINDY"

20 MIN AMRAP

5 PULL-UPS

10 PUSH-UPS

15 AIR SQUATS