Monday, September 29, 2014

7 min ascending ladder 2, 4, 6, 8, ... Deadlift (95/135) T2B Rest 5 Min 7 min ascending ladder 2, 4, 6, 8, ... Hang Power Cleans (95/135) Alt Pistols (total) ----------------------------------------------- Oly (7pm) 3-Position Clean (floor, below knee, above knee) 60%, 65%, 70%, 75%, 80% Clean Pull - 100% (of cln)/ 3 x 4... Continue Reading →

Friday, September 26, 2014

30-25-20-15-10 Ball Slams Flutter kicks 50m swim/200m run ----------------------------------------- Oly (6pm) Power Clean – 70/ 3, 75/ 3, 80/ 3 Power Jerk - 60% (of split jerk) /3, 65/3, 70/3 Split Jerk – 70/3, 75/3, 80/3 5 1-arm DB hang power snatch/arm /3

Wednesday, September 25, 2014

OHS 6×4@75% 15 Minute Clock 0:00-5:00 3 RDS 15 Thrusters (55/75) 10 Box Jump Overs (20/24) 5:00-10:00 Row 1k 10:00-15:00 3 RDS 10 Pull Ups 25m Broad jump/25m run back Chris will be leaving us again to travel to Afghanistan. We'll miss you Chris! ------------------------------------------------------ Oly (7 pm) 3-Position Snatch (floor, above knee, hip) -... Continue Reading →

Monday, September 22, 2014

Push Press 7 x 3 Max UB reps@70% of last set 12 min Amrap 2-4-6-8-10 . . . . . Front Squat (65/95), Adv(95/135) Burpees Over Bar ------------------------------------------- Oly (7pm) Snatch – 60/2, 70/2, 80/2, heavy single Clean & Jerk – 60/+1, 70/2+1, 80/2+1, heavy single SLDL - 3x5

Friday, September 19, 2014

Climbing Ladder for 20 Minutes: 1 KB push press/arm, 5 Air Squats 2 KB push press/arm, 10 Air Squats 3 KB push press/arm, 15 Air Squats 4 KB push press/arm, 20 Air Squats..... ***200m run/50m swim after ea set *Athletes use 1 KB, do 1 PP ea side, next rd is 2 PP ea side,... Continue Reading →

Wednesday, September 17, 2104

Front Squat 10-8-6-4-2 Then: Max UB reps @80% of last set 5 RFT 10 Power Snatches (75/115) 10 GHDs Endurance/Fitness Option: Sub WallBalls for snatches (14/20) Sub V-ups for GHDs ----------------------------------------------- Oly (7pm) 2-Position Clean (floor, above knee)- 60/3 65/3, 70/3, 75/3 Clean Pull - 95% (of cln)/3 x 2, 100/3 x 2 Good Morning... Continue Reading →

Monday, September 15, 2014

Back Squats 4 x 2 Max UB reps @80% of last set 3 RFT 6 Power Cleans (105/155), Sc (75/115) 10 Front Rack Lunges (") 60 Dubs/120 50m Lateral Side Shuffle** **Maintain closed hips & knees throughout side shuffle (i.e. Stay low) Endurance/Fitness Option: 4 RFT 400m row 30 air squats 20 Straddle Leg Raises... Continue Reading →

Friday, September 12, 2014

8 Rds 50m swim 5 in-n-outs 10 Ball Slams (15/20) Or 8 rds 200m run 10 V-ups 10 lunges (ea) ------------------------------------------------- Oly (6pm) 2-Position Snatch (floor, above knee) 60/2 x 2, 65/2 x 2, 70/2 x 2 Snatch Pull 90/3 x 2, 95/3 x 2 Power Clean 70/3 x 5 Push Jerk 60/3 x 5... Continue Reading →

Thursday, September 11, 2014

9/11 Memorial WOD In teams of two, alternating movements for 9 Rds: 11 Deadlifts (115/165), Adv (155/225) 11 Burpees 200 Meter Run (Partner A performs 11 Deadlifts; Partner B performs 11 burpees; Partner A runs 200 Meters; Partner B performs 11 Deadlifts; etc…) Choose a partner that can DL same weight. Endurance/Fitness Option: Sub GH... Continue Reading →

Wednesday, September 10, 2014

1 1/4 Front Squats 6 x 2 Emom 21 (7sets) 1) 30 Dubs/60 2) 5 Power Cleans (95/135), Adv -HPC (105/155) 3) 6 C2B Endurance/Fitness Option: Emom 21 (7sets) 1) 30 Dubs/60 2) 10 OHLunges (25/45) 3) 10 Ring Rows ----------------------------------------------------- Oly (7pm) Hang Power Snatch + Hip Snatch – Every 2:00 for 20 min... Continue Reading →

Monday, September 8, 2014

Strict Press 7 x 5@70% 15 Minute AMRAP of: 0:00-5:00 12 Thrusters (55/75), Adv(85/135) 9 pull-ups 5:00-10:00 12 Thrusters 9 burpees over the bar 10:00-15:00 12 Thrusters 15 KBS (35/55) Endurance/Fitness option: Sub Wallballs for thrusters (14/20) --------------------------------------------------- Oly (7pm) Power Snatch - 70%/3 x 5 Snatch High-Pull - 70%/3 x 5 Snatch Push Press... Continue Reading →

Friday, September 5, 2014

10,9,8,7,6,5,4,3,2,1 SDLHP (35/55) HR push-ups 50m swim/200m run --------------------------------------------------- Oly (6pm) 3-Position Clean (floor, above knee, hip) - 60/4, 65/4, 70/4 Clean Pull - 90/3 x 2, 95/3 x 2 Power Clean - 70/3 x 5 Barbell Rollout - 5 x 3 Good Morning - 5 x 3

Thursday, September 4, 2014

"Kettlebell Hell" (35/55) 3:00 rounds, resting 1:00 between: 1 - 25 KBS, 15 Burpees, AMRAP Alt KB Snatches (1 arm at a time) 2 - 25 KBS, 15 Burpees, AMRAP Alt KB Hang Power Cleans 3 - 25 KBS, 15 Burpees, AMRAP KB Goblet Squats Rest 5 minutes, then repeat once more. Score is total... Continue Reading →

Wednesday, September 3, 2014

8 sets- -Push Press + Push Jerk + Split Jerk -(Pause for 2-3 seconds in the split jerk receiving position before recovering.) -Build over the course of the 8 sets. AMRAP 10: 30 Double Unders/90 15 Power Snatches (55/75), Adv (85/135) Rest 2-3 min 3 min Row for Max Calories (Record Reps for amrap /... Continue Reading →

Monday, September 1, 2014

"Bradshaw" 10 RFT 3 Handstand push-ups 6 Deadlifts (155/225) 12 Pull-ups 24 Double-unders/48 U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds... Continue Reading →

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