8/31/15

 

STRENGTH:

PAUSE OH SQUATS

4X3

PAUSE 3 SEC IN THE HOLE 

METCON:

20, 18, 16...4, 2

WALLBALLS 20/14

10, 9, 8...2, 1

T2B

 

 

FRIDAY 8/28/15

 

STRENGTH:

EMOM 10 MIN

3 FRONT SQUAT 60-75%

FROM THE GROUND

METCON:

3 ROUNDS

50 DOUBLE UNDERS

15 OH SQUATS 95/65

15 PWR CLEANS 95/65

 

 

THURSDAY 8/27/15

 

MOBILITY AND SKILL WORK

METCON:

21-15-9

DEADLIFTS 245/165

RUN 400M

 

 

WEDNESDAY 8/26/15

 

SKILL WORK:

ROPE CLIMBS

BURPEES

METCON:

18 MIN AMRAP

20 OH LUNGES 45/25

15 PUSH PRESS 115/75

20 BOX JUMP OVERS 24/20

 

 

TUESDAY 8/25/15

 

STRENGTH:

5 SETS BUILDING

2 PWR SNATCH + 2 OH SQUATS

METCON:

3 ROUNDS

ROW 500M

10 STRICT PULL-UPS

20 SIT-UPS

REST 2-3 MIN

 

 

MONDAY 8/24/15

 

STRENGTH:

BACK SQUAT

3, 2, 1, 3, 2, 1

BUILD

METCON:

4 ROUNDS

6 SQUAT CLEANS 155/105

12 HSPU

 

 

FRIDAY 8/21/15

 

STRENGTH:

EVERY 90 SEC X 8

PWR CLEAN + HANG CLEAN

METCON:

21-15-9

WALLBALLS 20/14

BALLSLAMS 40/30

BURPEES

 

 

THURSDAY 8/20/15

 

MOBILITY

METCON:

"PARTNER WOD"

16 MIN AMRAP

100 CAL ROW

80 BOX JUMPS 30/24

60 BACK SQUATS 135/95

AMRAP T2B WITH TIME REMAINING

 

 

WEDNESDAY 8/19/15

 

STRENGTH:

MAX HEIGTH BOX JUMP

&

SKILL WORK

METCON:

50 KBS 53/35

30 PUSH-UPS

RUN 800M

30 PUSH-UPS

50 KBS 53/35

 

 

TUESDAY 8/18/15

 

STRENGTH:

PUSH JERK 

5X3 BUILD

METCON:

2 ROUNDS

4 MIN AMRAP

10 PULL-UPS

5 THRUSTERS 115/75

REST 4 MIN

BARBELL:

FIND 1 RM OH SQUAT

 

FIND 1RM SNATCH

 

 

MONDAY 8/17/15

 

STRENGTH:

BACK SQUATS

4X4-3

TEMPO(30X1)

METCON:

4 ROUNDS

7 DEFICIT HSPU

14 FRONT RACK REV LUNGES 135/95

 

 

FRIDAY 8/14/15

 

STRENGTH:

EMOM 9 MIN

3 THRUSTERS 

(HEAVY)

METCON:

100 DOUBLE UNDERS

30 T2B

75 DOUBLE UNDERS

20 T2B

50 DOUBL UNDERS

10 T2B

 

 

THURSDAY 8/13/15

 

MOBILITY

METCON:

"PARTNER WOD"

AMRAP 9 MIN

RUN 400M WITH PARTNER

THEN AMRAP

WALLBALLS 20/14

REST 2 MIN

4 MIN AMRAP

KBS 53/35

 

 

WEDNESDAY 8/12/15

 

STRENGTH:

6 SETS

EVERY 90 SEC

HANG PWR SNATCH + PWR SNATCH

METCON:

2 ROUNDS

EVERY 8 MIN

FOR TIME:

ROW 500M

20 PWR SNATCH 95/65

10 BAR FACING BURPEES

 

 

TUESDAY 8/11/15

 

STRENGTH:

3 SETS

RUN 400M

REST 2 MIN

METCON:

40-20-10

PUSH PRESS 95/65

PULL-UPS

BARBELL:

FIND 3RM

PAUSE FRONT SQUAT

 

FIND MAX CLEAN & JERK

 

 

MONDAY 8/10/15

 

STRENGTH:

BACK SQUATS 

3X10 65-70%

REST 3 MIN

METCON:

10 MIN AMRAP

10 HANG SQUAT CLEANS 115/75

20 SIT-UPS

COMPARE TO 3/16/15

 

 

FRIDAY 8/7/15

 

STRENGTH:

STRICT PRESS

4X3

METCON:

5 ROUNDS

RUN 200M

15 PUSH-UPS

15 SIT-UPS

 

 

THURSDAY 8/6/15

 

MOBILITY

METCON:

FOR TIME:

150 BALL SLAMS 40/30

75 BURPEE BOX JUMP OVERS 24/20

150 BALL SLAMS 40/30

 

 

WEDNESDAY 8/5/15

 

STRENGTH:

EMOM 10 MIN

PWR CLEAN & JERK

METCON;

"OPEN 13.4"

7 MIN AMRAP

3, 6, 9, 12, 15, 18...

CLEAN & JERK 135/95

T2B

 

 

TUESDAY 8/4/15

 

STRENGTH:

3 SETS

AMRAP STRICT HSPU

REST 30 SEC

AMRAP STRICT PULL-UPS

REST 2 MIN

METCON:

FOR TIME:

RUN 400M

45 BACK SQUATS

RUN 400M

30 FRONT SQUATS

RUN 400M

15 OH SQUATS

BARBELL:

3 RM PAUSE SNATCH

 

4X3 SNATCH HIGH PULLS

 

 

MONDAY 8/3/15

 

STRENGTH:

FRONT SQUAT

FIND 1 RM

METCON:

3 ROUNDS

3 MIN AMRAP

5 THRUSTERS

5 BURPEE BOX JUMP OVERS 24/20

REST 90 SEC

 

1ST ROUND 135/95

2ND ROUND 115/75

3RD ROUND 95/65

 

 

FRIDAY 7/31/15

 

STRENGTH:

EMOM 12 MIN

EVEN: HAND STAND WALK

ODD: MUSCLE UPS (PROGRESSIONS)

METCON:

10 MIN AMRAP

8 PISTOLS

12 PWR CLEANS 115/75

24 DOUBLE UNDERS

 

 

THURSDAY 7/30/25

 

MOBILITY

METCON:

"PARTNER WOD"

14 MIN AMRAP

40 BAR FACING BURPEES

40 DEADLIFTS 155/105

SWITCH EVERY 10 REPS

 

 

WEDNESDAY 7/29/15

 

STRENGTH:

EMOM 10 MIN

HANG SNATCH

METCON:

3 ROUNDS

21 WALLBALLS 20/14

15 BOX JUMPS 24/20

9 SQUAT SNATCH 95/65

 

 

TUESDAY 7/28/15

 

METCON:

10 ROUNDS

5 HSPU

10 PULL-UPS

15 SIT-UPS

RUN 200M

BARBELL:

FIND MAX

PWR CLEAN X2 + HANG CLEAN

 

FIND MAX JERK

 

 

MONDAY 7/27/15

 

STRENGTH:

BACK SQUATS

FIND 1 REP MAX!!

METCON:

"DT"

5 ROUNDS

12 DEADLIFTS

9 HANG PWR CLEANS

6 PUSH JERKS

155/105

 

 

FRIDAY 7/24/15

 

STRENGTH:

BACK SQUATS

3X5 70%

METCON:

FOR TIME:

20 HSPU

60 DOUBLE UNDERS

RUN 800M

60 DOUBLE UNDERS

20 HSPU

 

 

THURSDAY 7/23/15

 

MOBILITY

METCON:

"PARTNER WOD"

ROW 1500M

100 WALLBALLS 20/14

75 SDLHP 95/65

50 BURPEES

 

 

WEDNESDAY 7/22/15

 

STRENGTH:

FRONT SQUATS

1X4 75%

4X4 85%

METCON:

10-20-30

KBS 70/53

BOX JUMPS 24/20

T2B

 

 

TUESDAY 7/21/15

 

STRENGTH:

E2MOM

1. BURPEE BOX JUMP OVER 24/20

2. ROW 18/15 CAL

3. 24 RUSSIAN KBS 70/53

METCON:

"OPEN WORKOUT 11.3"

5 MIN AMRAP

SQUAT CLEAN & JERK 165/110

BARBELL:

DEADLIFT

5, 4, 3, 2, 1, 3, 2, 1

 

EVERY 90 SEC 8 ROUNDS

HIGH HANG SNATCH 1.1 

 

 

MONDAY 7/20/15

 

STRENGTH:

BACK SQUATS

1X3 70%

1X3 80%

2X5 90%

3X4 95%

METCON:

FOR TIME:

64 PULL-UPS

8 OH SQUATS 135/95

 

 

FRIDAY 7/17/15

 

STRENGTH:

1X3 75%

1X4 90%

3X4 80%

METCON:

3 ROUNDS

12 CLEAN & JERKS 135/95

RUN 400M

 

 

THURSDAY 7/16/15

 

MOBILITY

METCON:

"PARTNER WOD"

20 ROUNDS

4 BURPEES

6 KBS 53/35

8 WALLBALLS 20/14

ALTERNATE ROUNDS

 

 

WEDNESDAY 7/15/15

 

STRENGTH:

FRONT SQUATS

1X3 70%

1X3 80%

4X3 95%

METCON:

8 MIN AMRAP

30 DOUBLE UNDERS

15 PULL-UPS

30 DOUBLE UNDERS

15 T2B

 

 

TUESDAY 7/14/15

 

STRENGTH:

WITH A RUNNING CLOCK 

ROW 1K FOR TIME

JOG 400M WITH REMAINING TIME

AT 7 MIN

30 BURPEE BOX JUMPS 20"

JOG 400M WITH REMAINING TIME

STOP AT 14 MIN

METCON:

OPEN 15.4

PWR CLEANS 185/125

HSPU

BARBELL:

DROP SNATCH

 

FIND 1 RM SNATCH

 

GHD SIT-UPS

3X10-20

 

 

 

 

MONDAY 7/13/15

 

STRENGTH:

BACK SQUATS

1X3 70%

1X3 80%

5X5 90%

METCON:

IN 6 MIN

RUN 400M

THEN AMRAP

15 SIT-UPS

15 PUSH PRESS 95/65

REST 3 MIN

IN 4 MIN

RUN 400M

THEN AMRAP

15 SIT-UPS

15 PUSH PRESS 95/65

 

 

FRIDAY 7/10/15

 

STRENGTH:

BACK SQUATS

1X3 65%

1X3 75%

1X3 85%

4X3 95%

METCON:

3 ROUNDS

ROW 250M

8 THRUSTERS 95/65

 

 

THURSDAY 7/9/15

 

MOBILITY

METCON:

3 ROUNDS

RUN 400M

10 STRICT PULL-UPS

20 PWR SNATCH 75/55

 

 

WEDNESDAY 7/8/15

 

STRENGTH:

FRONT SQUATS

1X3 60%

1X3 70%

1X3 80%

2X3 95%

METCON:

FOR MAX REPS

2 MIN ON EACH, THEN 1 MIN ON EACH

BALL SLAMS 30/20

SIT-UPS

KBS 53/35

PUSH PRESS 95/65

BURPEES

 

 

TUESDAY 7/7/15

 

STRENGTH:

EVERY 2 MIN 3 ROUNDS

1- ROW 400M

2- RUN 200M

3- 15 BURPEES

METCON:

3 ROUNDS

15 WALLBALLS 20/14

10 T2B

15 BOX JUMPS 24/20

BARBELL:

FIND 3 RM PWR CLEAN

 

FIND 3 RM PUSH PRESS

 

2 MIN HOLLOW ROCK HOLD

 

 

MONDAY 7/6/15

 

STRENGTH:

BACK SQUATS

1X3 60%

1X3 70%

1X3 80%

5X5 90%

METCON:

12 MIN AMRAP

15 HSPU

50 DOUBLE UNDERS

15 PWR CLEANS 135/95

 

 

THURSDAY 7/2/15

 

MOBILITY!!

METCON:

RUN 1600M

75 BOX JUMPS 24/20

50 WALLBALLS 20/14

 

 

WEDNESDAY 7/1/15

 

STRENGTH:

FRONT SQUATS

1X3 65%

1X3 75%

1X3 85%

3X3 90%

1X3 95%

METCON:

3 ROUNDS

40 SEC OF WORK; 20 SEC OF REST  STRICT T2B 

DB SNATCH ALT 40/25

RUSSIAN KBS 70/53

THRUSTERS 45/35

 

 

TUESDAY  6/30/15

 

STRENGTH:

 

EMOM 12 MIN

MIN 1: ROW 13/10 CAL

MIN 2: HANDSTAND WALK 15'

MIN 3: 10 BURPEES

 

METCON:

6 MIN AMRAP

PWR CLEAN

FRONT RACK L LEG LUNGE

FRONT RACK R LEG LUNGE

SHOULDER TO OVERHEAD

115/75

COMPARE TO 10/16/14

BARBELL:

FIND 3RM PWR SNATCH

 

FIND 3 RM OH SQUAT

 

DEAD LIFT 3X7

 

 

MONDAY 6/29/15

 

STRENGTH:

1X4 60%

1X4 70%

1X4 80%

1X3 90%

2X4 90%

METCON:

3 ROUNDS

20 PULL-UPS

30 PUSH-UPS

40 SIT-UPS

50 SQUATS

REST 3 MIN

 

 

FRIDAY 6/26/15

 

STRENGTH:

BACK SQUATS

1X4 65%

1X4 70%

5X4 80%

METCON:

RUN 200M

25 BOX JUMPS 24/20

RUN 200M

25 PWR SNATCH 75/55

RUN 200M

25 OH LUNGES 75/55

RUN 200M

 

 

THURSDAY 6/25/15

 

MOBILITY

METCON:

12 MIN AMRAP

5 THRUSTERS 135/95

10 BURPEES

15 PULL-UPS

 

 

WEDNESDAY 6/24/15

 

STRENGTH:

FRONT SQUATS

1X3 60%

1X3 70%

1X4 80%

1X3 90%

2X5 85%

METCON:

5 ROUNDS

20 KBS 53/35

RUN 400M

 

 

TUESDAY 6/23/15

 

STRENGTH:

FIND MAX

CLEAN & JERK

METCON:

OPEN 15.1

9 MIN AMRAP

15 T2B

10 DEAD LIFT 115/75

5 SNATCH 115/75

BARBELL:

FIND 2RM PAUSE SNATCH 

BELOW KNEE

 

SNATCH HIGH PULL 3X3

 

GHD SIT-UPS 3X15-20

 

 

MONDAY 6/22/15

 

STRENGTH:

BACK SQUATS

1X3 65%

1X4 75%

3X4 85%

1X5 90%

METCON:

2 MIN MAX HSPU

REST 1 MIN

2 MIN MAX PUSH-UPS

REST 1 MIN

2 MIN MAX PUSH PRESS 95/65

REST 1 MIN

1 MIN MAX HSPU

REST 30 SEC

1 MIN MAX PUSH-UPS

REST 30 SEC

1 MIN MAX PUSH PRESS 95/65

 

 

FRIDAY 6/19/15

 

STRENGTH:

ROW 500M FOR TIME

THEN

ROW 500M 90%

METCON:

"PARTNER WOD"

3 ROUNDS

30 PWR CLEANS 115/75

30 HSPU

RUN 400M (TOGETHER)

 

 

THURSDAY 6/18/15

 

MOBILITY & SKILL WORK

 

METCON:

21-15-9

WALLBALLS 20/14

KBS 53/35

BURPEE BOX JUMP OVER 24/20

 

 

WEDNESDAY 6/17/15

 

STRENGTH:

FIND 1RM

SNATCH

METCON:

50 DOUBLE UNDERS

30 T2B

50 DOUBLE UNDERS

45 HANG PWR SNATCH 95/65

50 DOUBLE UNDERS

30 T2B

50 DOUBLE UNDERS

 

 

TUESDAY 6/16/15

 

STRENGTH:

4 ROUNDS

EVERY 90 SEC

1- RUN 200M

2- 25 SIT-UPS

METCON:

8 MIN AMRAP

10 PISTOLS

8 BURPEES

6 DEAD LIFTS 275/185

BARBELL:

FIND MAX

3 POSITION CLEAN

 

FIND MAX

PUSH PRESS+PUSH JREK+SPLIT JERK

 

BUILD TO HEAVY 

PAUSE FRONT SQUAT + FRONT SQUAT

 

MONDAY 6/15/15

 

STRENGTH:

2 ROUNDS

RUN 800M

REST AS NEEDED

METCON:

ROW 750M

3 ROUNDS

15 THRUSTERS 95/65

15 PULL-UPS

 

 

FRIDAY 6/12/15

 

STRENGTH:

EMOM 10 MIN

PWR SNATCH + HANG SNATCH

METCON:

MAX CAL ROW IN 3 MIN

REST 2 MIN

THEN

6 MIN AMRAP

20 OH SQUATS 95/65

20 PUSH-UPS

20 SIT-UPS

 

 

THURSDAY 6/11/15

 

MOBILITY & SKILL WORK

METCON:

"PARTNER WOD"

RUN 800M

100 WALLBALLS 20/14

100 BOX JUMPS 24/20

RUN 800M

(SWITCH EVERY 200M ON RUN)

 

 

WEDNESDAY 6/10/15

 

STRENGTH:

PUSH PRESS

5X3-4 BUILD

METCON:

9 MIN AMRAP

9 T2B

12 KBS 70/53

15 BALL SLAMS 30/20

 

 

TUESDAY 6/9/15

 

STRENGTH:

EMOM 8 MIN

MIN 1: 12 PISTOLS

MIN 2: 35 DOUBLE UNDERS

METCON:

1, 2, 3...9, 10

DEADLIFT 225/155

HSPU

BARBELL:

MAX SNATCH BALANCE

 

FIND 1 RM HANG SNATCH

 

WEIGHTED GHD BACK EXT 

3X15

 

 

MONDAY 6/8/15

 

STRENGTH:

FIND 1 RM

FRONT SQUAT

METCON:

"FRAN"

21-15-9

THRUSTERS 95/65

PULL-UPS

 

 

FRIDAY 6/5/15

 

STRENGTH:

CLEAN COMPLEX

BUILD TO MAX IN 5 SETS

PWR CLEAN X2 + HANG CLEAN

METCON:

3 ROUNDS

200M RUN

15 PULL-UPS

10 FRONT RACK LUNGES 135/95

REST 1 MIN

 

 

THURSDAY 6/4/15

 

  STRENGTH:

SKILL WORK/MOBILITY

METCON:

2 ROUNDS

30 HSPU 

60 SIT-UPS

 

 

WEDNESDAY 6/3/15

 

STRENGTH:

EVERY 2 MIN

3 ROUNDS

1. 400M ROW

2. 200M RUN

3. 15 BURPEES

METCON:

"PARTNER WOD"

10 MIN AMRAP

5 PWR SNATCH 95/65

10 OH SQUAT 95/65

15 BOX JUMPS

 

ALTERNATE MOVEMENTS

 

 

TUESDAY 6/2/15

 

STRENGTH: 

4 ROUNDS

3 STRICT PRESS AHAP

AMRAP STRICT PULL-UPS

REST 2 MIN

METCON:

7 ROUNDS

7 T2B

7 PUSH PRESS 95/65

25 DOUBLE UNDERS

BARBELL:

FIND 2 REP MAX CLEAN

 

DEAD LIFT 3X4 AHAP

 

THRUSTERS 3X4 AHAP

 

 

MONDAY 6/1/15

 

STRENGTH:

BACK SQUAT:

FIND TODAYS 1 REP MAX

METCON:

"KAREN"

FOR TIME:

150 WALLBALLS 20/14

 

 

FRIDAY 5/29/15

 

STRENGTH:

BACK SQUATS

4X5 80% + 30#

5X3 85% + 30#

METCON:

2 ROUNDS

3 MIN AMRAP

1, 2, 3, 4...

HANG PWR CLEAN 135/95

BURPEES

REST 2 MIN

 

 

THURSDAY 5/28/15

 

STRENGTH:

MOBILITY & ROPE CLIMBS

METCON:

"PARTNER WOD"

16 MIN AMRAP

12 KBS 53/35

8 PULL-UPS

 

ALTERNATE ROUNDS

 

 

WEDNESDAY 5/27/15

 

STRENGTH:

FRONT SQUATS 

5X7 75% + 30#

METCON:

6 ROUNDS

10 WALLBALLS 20/14

10 T2B

10 BOX JUMPS 24/20

 

 

TUESDAY 5/26/15

 

STRENGTH:

EMOM 15 MIN

MIN 1: ROW 15/12 CAL

MIN 2: 20 SIT-UPS

MIN 3: HANDSTAND WALK 20'

MIN 4: REST

METCON:

10 MIN AMRAP

15 DEADLIFT 185/115

30 DOUBLE UNDERS

COMPARE TO 1/22/15

BARBELL:

FIND 1 RM OH SQUAT

 

FIND 1 RM SNATCH

 

4 MIN AMRAP

SNATCH 85%

 

 

FRIDAY 5/22/15

 

STRENGTH:

BACK SQUATS 

4X5 80% + 20#

5X3 85% + 20#

METCON:

2 ROUNDS

ROW 400M

35 BOX JUMPS 24/20

30 HANG PWR CLEANS 115/75

 

 

THURSDAY 5/21/15

 

MOBILITY

METCON:

25-20-15-10-5

PUSH PRESS 95/65

PULL-UPS

 

 

WEDNESDAY 5/20/15

 

STRENGTH:

FRONT SQUATS

5X7 75% + 20#

METCON:

8 MIN AMRAP

25 DOUBLE UNDERS

10 WALLBALLS 20/14

10 KBS 53/35

 

 

TUESDAY 5/19/15

 

STRENGTH:

FIND 1RM CLEAN

METCON:

3 MIN

30 GHD SIT-UPS

AMRAP HSPU

REST 1 MIN

 3 MIN 

40 SIT-UPS

AMRAP PUSH-UPS

REST 1 MIN

RUN 400M

AMRAP BURPEES

COMPARE TO 8/27/14

BARBELL:

FIND 1 RM

PWR CLEAN & JERK

 

EMOM 10 MIN

2 PC & J 80%

 

3X10 

GOOD MORNINGS 

 

 

MONDAY 5/18/15

 

STRENGTH:

BACK SQUATS

4X9 70% + 20#

THIS IS SCALABLE. IF 20# IS TOO HEAVY, THEN JUST TRY TO GO HEAVIER THAN LAST WEEK! 

METCON:

REGIONAL EVENT 1

"RANDY"

75 SNATCH 75/55

 

 

FRIDAY 5/15/15

 

STRENGTH:

BACK SQUATS

4X5 80%

5X3 85%

METCON:

"PARTNER WOD"

ROW 2000M

WHILE ONE PARTNER ROWS THE OTHER HOLDS A HANDSTAND.  SWITCH AS NEEDED!!

 

 

THURSDAY 5/14/15

 

MOBILITY

 

METCON:

"PULL-UP BIATHALON"

RUN 400M

21 PULL-UPS

RUN 400M

15 PULL-UPS

RUN 400M

9 PULL-UPS

EVERY TIME YOU BREAK UP A SET YOU RUN 200M

 

 

WEDNESDAY 5/13/15

 

STRENGTH:

FRONT SQUATS 

5X7 75%

METCON:

ROW 750M

THEN

2 ROUNDS

25 WALLBALLS 20/14

50 DOUBLE UNDERS

 

 

TUESDAY 5/12/15

 

STRENGTH:

5 ROUNDS

DEADLIFTS X 6

SIT-UPS X 20

REST 2 MIN

METCON:

15 MIN AMRAP

15 T2B

15 BOX JUMPS 24/20

15 BURPEES

BARBELL:

FIND MAX SNATCH BALANCE

 

FIND MAX HANG SNATCH

 

GHD HIP EXT 3X10-20

 

 

MONDAY 5/11/15

 

STRENGTH:

BACK SQUATS

4X9 70%

METCON:

"GRACE"

FOR TIME:

30 CLEAN & JERKS 135/95

 

 

FRIDAY 5/8/15

 

STRENGTH:

BACK SQUAT

1X5 85%

METCON:

7 MIN AMRAP

2, 4, 6, 8....

THRUSTERS 115/75

BURPEE BOX JUMP OVERS 24/20

 

5:30 AND 6:30 CLASSES 

CANCELED!!!!

 

 

THURSDAY 5/7/15

 

STRENGTH:

EVERY 90 SEC - 10 ROUNDS

1 PWR SNATCH + 1 OH SQUAT

METCON:

3 ROUNDS

T2B

SNATCH 75/55

OH LUNGES 45/25

 

1 MIN OF WORK

30 SEC OF REST

COMPARE TO 1/14/14

 

 

WEDNESDAY 5/6/15

 

STRENGTH:

BACK SQUATS

1X5 82.5%

METCON:

FOR TIME:

100 DOUBLE UNDERS

50 BALL SLAMS 30/20

50 KBS 53/35

100 DOUBLE UNDERS

 

 

TUESDAY 5/5/15

 

STRENGTH:

4 ROUNDS

7-10 STRICT PULL-UPS

15 PUSH-UPS

REST 2 MIN

METCON:

4 ROUNDS

10 THRUSTERS 115/75

20 SIT-UPS

BARBELL:

FIND 2 RM CLEAN

 

FIND MAX:

PUSH PRESS+ PUSH JERK+ SPLIT JERK

 

FIND MAX WEIGHT UNBROKEN

15 FRONT RACK LUNGES

 

 

MONDAY 5/4/15

 

STRENGTH:

1X5 80%

METCON:

"PARTNER WOD"

12 MIN AMRAP

CLEAN & JERKS 135/95

ROW - CALORIES

ONE PARTNER ROWS WHILE THE OTHER PERFORMS C&J. SWITCH EVERY 15 CAL ON THE ROW.

 

 

FRIDAY 5/1/15

 

STRENGTH:

BACK SQUATS

4X5 70%

1X3 75%

2X2 80%

1X1 90%

METCON:

2 ROUNDS

ROW 500M

20 C2B PULL-UPS

REST 3 MIN

 

 

THURSDAY 4/30/15

 

MOBILITY

METCON:

"PARTNER WOD"

8 ROUNDS

RUN 200M (ALTERNATING)

THEN

2 ROUNDS

60 HANG PWR CLEANS 95/65

50 PUSH PRESS 95/65

40 T2B

 

 

WEDNESDAY 4/29/15

 

STRENGTH:

FRONT SQUATS

3X8 65%

1X5 70%

2X2 75%

1X1 80%

METCON:

10, 9, 8...2, 1

KBS 70/53

BOX JUMPS 30/24

 

 

TUESDAY 4/28/15

 

STRENGTH:

MUSCLE UPS

3X2-7

OR 

STRICT RING DIPS AND PULL-UPS

5X5

METCON:

50 WALLBALLS 20/14

5 ROUNDS OF CINDY

50 WALLBALLS 20/14

COMPARE TO 12/22/14

BARBELL:

FIND 3RM

SNATCH GRIP PUSH PRESS

 

4RM TNG PWR SNATCH

 

3X15 RDL

 

 

MONDAY 4/27/15

 

STRENGTH:

BACK SQUAT

3X8 65%

1X5 70%

2X2 75%

1X1 80%

METCON:

"ISABEL"

FOR TIME:

30 SNATCH 135/95

 

 

FRIDAY 4/24/15

 

STRENGTH:

2 ROUNDS

SLED PULL 45/25

REST AS NEEDED

METCON:

10 MIN AMRAP

2 CLEAN & JERKS 135/95

20 DOUBLE UNDERS

4 CLEAN & JERKS 

20 DOUBLE UNDERS

6 C&J

20 DOUBLE UNDERS

8 C&J......

 

 

THURSDAY 4/23/15

 

MOBILITY

METCON:

"PARTNER WOD"

 

4 ROUNDS

20 HSPU

40 PARTNER MEDBALL SIT-UPS

60 KBS 53/35

80 OH LUNGES 45/25

 

SPLIT REPS EVENLY

 

 

WEDNESDAY 4/22/15

 

STRENGTH:

EMOM 12 MIN

MIN 1: 7-10 STRICT PULL-UPS

MIN 2: ROW 12/10 CAL

MIN 3: 10 KBS  70/53

METCON:

7 MIN AMRAP

8 T2B

4 SNATCH 125/85

 

 

TUESDAY 4/21/15

 

STRENGTH:

DEADLIFT 3X5

PREST 3X5

METCON:

RUN 800M

THEN

3 ROUNDS

10 DEADLIFT 225/155

10 BOX JUMPS 30/24

THEN

RUN 800M

BARBELL:

FIND MAX 3 POSITION CLEAN

 

20 MIN E2MOM

CLEAN & JERK

1.1 

REST 10 SEC BTW REPS

 

 

MONDAY 4/20/15

 

STRENGTH:

FIND 1RM

FRONT SQUAT

METCON:

"JACKIE"

ROW 1000M

50 THRUSTERS 45/35

30 PULL-UPS

 

 

FRIDAY 4/17/15

 

METCON:

750M ROW

60 SIT-UPS

45 BALL SLAMS 30/20

30 SDLHP 95/65

15 BURPEE T2B

 

 

THURSDAY 4/16/15

 

STRENGTH:

"FLIGHT SIMULATOR"

DOUBLE UNDERS

METCON:

3 ROUNDS

10 PULL-UPS

10 FRONT SQUATS 135/95

10 BURPEES

 

 

 

 

WEDNESDAY 4/15/15

 

STRENGTH:

CLEAN & JERK 

5X1

METCON:

"PARTNER WOD"

12 MIN AMRAP

5 CLEAN & JERKS 115/75

10 KBS 53/35

15 BOX JUMPS 24/20

 

PARTNERS ALTERNATE MOVEMENTS

 

 

TUESDAY 4/14/15

 

STRENGTH:

E2MOM 12 MIN

RUN 200M

METCON:

FOR TIME:

100 WALLBALLS

EVERY TIME YOU BREAK: RUN 200M

 

BARBELL:

SNATCH BALANCE 5X1

 

FIND 1RM SNATCH

 

GHD SIT-UPS

3X15-20

 

 

MONDAY 4/13/15

 

STRENGTH:

FIND 1 RM

BACK SQUAT

METCON:

"DIANE"

21-15-9

DEADLIFTS 225/155

HSPU

 

 

FRIDAY 4/10/15

 

STRENGTH:

PUSH PRESS

4X4-5; BUILD

METCON:

DEATH BY

KBS 53/35 AND BURPEE

 

1 KBS AND BURPEE THE 1ST MIN

2 KBS AND BURPEES THE 2ND MIN

3 THE 3RD, AND SO ON UNTIL THE REQUIRED WORK CANNOT BE COMPLETED IN THE MINUTE.

 

 

THURSDAY 4/9/15

 

METCON:

2 ROUNDS

ROW 250M

30 PWR SNATCH 95/65

35 WALLBALLS 20/14

 

 

 

 

WEDNESDAY 4/8/15

 

STRENGTH:

3 MIN AMRAP

DOUBLE UNDERS

METCON:

2 ROUNDS

5 MIN AMRAP

10 BOX JUMPS 24/20

20 OH LUNGES 45/25

10 T2B

REST 5 MIN

 

 

TUESDAY 4/7/15

 

PRACTICE:

HANDSTAND WALKS

ROPE CLIMBS

METCON:

3 ROUNDS

15 THRUSTERS 95/65

25 SIT-UPS

RUN 400M

BARBELL:

FIND 6RM FRONT SQUAT

 

FIND 2 RM CLEAN & JERK

 

 

MONDAY 4/6/15

 

STRENGTH:

EMOM 10 MIN

EVEN: 8-10 C2B PULL-UPS

ODD: 6-10 STRICT HSPU

METCON:

PARTNER "DT"

10 ROUNDS

12 DEADLIFTS 155/105

9 HANG PWR CLEANS 155/105

6 PUSH JERKS 155/105

 

ALTERNATE ROUNDS

 

 

THURSDAY 4/2/15

 

STRENGTH:

BACK SQUATS

5X3-4

BUILD

METCON:

12 MIN AMRAP

10 HSPU

15 CLEAN & JERK 115/75

20 AIR SQUATS

 

 

WEDNESDAY 4/1/15

 

RUNNING:

4 ROUNDS

RUN 400M

REST 2 MIN

METCON:

21-15-9

BOX JUMPS 24/20

SIT-UPS

 

 

TUESDAY 3/31/15

 

STRENGTH:

EMOM 8 MIN

EVEN: 40 DOUBLE UNDERS

ODD: 10 PUSH PRESS 95/65

METCON:

A. GET AS FAR AS POSSIBLE IN 6 MIN

ROW 500M

10 BAR OVER BURPEES

15 PWR CLEANS

20 T2B

25 WALLBALLS 20/14

30 DOUBLE UNDERS

 

REST 4 MIN

 

B. (A) FOR TIME

COMPARE TO 11/25/14

BARBELL:

WORK UP TO HEAVY DOUBLE

SNATCH DROP

 

PAUSE SNATCH

FIND 2 RM

 

3X15-20

GHD HIP EXT

 

 

MONDAY 3/30/15

 

STRENGTH:

OVER HEAD SQUATS

3X4 BUILD

REST 3 MIN

METCON:

"HELEN"

3 ROUNDS

RUN 400M

21 KBS 53/35

12 PULL-UPS

 

 

FRIDAY 3/27/15

 

METCON:

"15.5"

27-21-15-9

ROW CAL

THRUSTERS 95/65

 

 

THURSDAY 3/26/15

 

METCON:

3 ROUNDS

IN 3 MIN

7 STRICT PULL-UPS

21 BALL SLAMS 30/20

AMRAP CAL ROW

REST 3 MIN