Friday, January 29, 2016

For time: 800m run 50 AbMat Sit-ups 25 Hang Power Cleans (65/95) 400m run 40 AbMat Sit-ups 20 Bent Row (65/95) 400m run 30 AbMat Sit-ups 15 RDL (65/95) 400m run 20 AbMat Sit-ups 10 OH Squats (65/95) 400m run 10 AbMat Sit-ups 5 Front Squats (65/95) 800m run    Oly 6pm 1)Sn Pull+Sn+OHS (20min)... Continue Reading →

Thursday, January 28, 2016

8 RFT 8 Alt Pistols 8 T2B  8 HSPU  200m row/run . Scale options: Pistols- (Sc-candlesticks, banded pistols, pistol to box) T2B- (V ups/Knee ups) HSPU - (DB Push press) . Finisher: 3 rds not for time 10 sprinter crunches 20 straddle leg raises     

Tuesday, January 26, 2016

Clean (power or full) -20min Warmup to 2/70% then:     2/75%     2/80     1/85     1/90     1/95     1/98     1/103% . 5 RFT 50 Dubs/25 attempts  25 KBS (35/55) 25 KB SDLHP    

Monday, January 25, 2016

Back Squat 1 RM (20 min) . 25-20-15-10 Burpees Pull-ups 200m run/row -------------------------------- Oly 7pm Workout1 1)Snatch  Warmup to 2/70% then 2x2/75 2/80 2/85 2)C&J Warmup to 2/70% then 2x2/75 2/80 2/85 3)FS  5x5/60% of cln  50paces OHL/75-55#

Friday, January 22, 2016

For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Snatch (65/95) C 2 B Alt pistols 200m run . Fitness: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 DB Bent Row DB Alt Lunges Ring Rows 200m run ------------------------------------- Oly 6pm  1)Sn Pull+Sn+OHS 5x1/build up to max set then ... Continue Reading →

Wednesday, January 20, 2016

For time: 30 Wall Balls (14/20) 15/20 Calories 30 Burpees 30 Thrusters (55/75) 30 T2B 30 Thrusters  30 Burpees 15/20 Calories 30 Wall Balls    Oly 7pm 1) Pause @Knee Snatch Warmup to 2/70 3/75,2/80,1/85 2) Pause @Knee Clean Warmup to 2/70 3/75,2/80,1/85 3) Back Squat 3x10-8-6-4-2/58% Then 50paces OHL/bar  

Tuesday, January 19, 2016

EMOM 10 Even: 5 Hang Cleans (95/135) Odd: 30 Dubs . 20 min amrap Ascending reps: 2, 4, 6, 8, 10, 12....+2 reps ea rd Hang Power Cleans (65/95) Push Press Box Jumps (20/24) GHD  .  Fitness: 20 min amrap Ascending reps: 2, 4, 6, 8, 10, 12....+2 reps ea rd DB ManMakers (15/25) Box... Continue Reading →

Monday, January 18, 2016

Back Squat (20 min) 1 X 4 @ 77% 2 X 3 @ 83% 1 X 3 @ 87% Then 1 X 10@50% .  20min amrap 8 Front Rack Alt Lunges (65/95) 8 KBS (35/55) 8  V -Ups 200m run/row ------------------------------------- Oly 7pm 1) Snatch (20min) Warmup to 70x2 3/75,2/80,1/83 2)CnJ (20min) Warmup to 70x2... Continue Reading →

Friday, January 15, 2016

For time: 21-15-9 KBS (35/55) HSPU  . -400m row . 3 Rds 10 Ring Dips Cal Row (10/14) . -400m row . 21-15-9 Wall Balls (14/20) T2B  --------------------------- Oly 6pm 1) Power Sn dbls 2-waves 60,65,70 65,70,75 2) Power Cln dbls 2-waves 60,65,70 65,70,75 3) OHS 3x5/65,70,75% of Sn 4)RDL+shrug  *Lat tension throughout movement  4x4/... Continue Reading →

Thursday, January 14, 2016

4 RFT 10 RDL (55/75) 200m run 3 Bear Complex 200m run 10 Burpees 200m run . *Adv: 400m run, (75/115) ** Use same barbell/wt for entire WOD ***1 rep Bear Complex = Power Clean Front Squat Push Press Back Squat Push Press   

Wednesday, January 13, 2016

5 RFT: 20 HR Push-ups 30 Straight Leg AbMat Sit-ups 40 Air Squats      Oly 7pm 1) AK-Hng Cln+Cln *three waves 60,65,70 65,70,75 70,75,80 2) Sn DL w pause *AK 5x3/last 3 sets +10# from last wk 3) Back Squat 3x10-8-6-4-2/55% Then 50 paces OHL/45#

Friday, January 8, 2016

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 200m run (Adv 400m) Russian KBS (35/55) (Adv55/70) KB SDLHP Inchworm w/push-up V Ups    Oly 6 pm BB warmup  1) Power Sn dbls 2-waves 55,60,65 60,65,70 2) Power Cln dbls 2-waves 55,60,65 60,65,70 3) OHS 4x5/55,60,65,70% of Sn

Wednesday, January 6, 2016

EMOM 30 1) 8 push press (75/115) 2) 30 Dubs/40 seconds of attempts 3) Airbike Cal (10/14) 4) 15 GHD  5) 8  Burpee Box Jump Overs (20/24)  **Adjust reps, weight, etc  Oly 7 pm 1)Clean triples 3-waves 60,65,70 65,70,75 70,75,80 2)PPress from split 4x3/med-heavy 3) Back Squat 3x10-8-6-4-2/50% *10 reps, rack for 3sec then 8reps... Continue Reading →

Monday, January 4, 2016

Back Squat (20 min) 1 X 5 @ 75% 2 X 5 @ 80% 2 X 2 @ 85% Then 1 X 10@50% . 5 RFT 10 Thrusters (65/95) 10 Burpees over bar    Oly 7pm  1)Hip Sn+LowHngSn+Sn Bal 3-waves 60,65,70 65,70,75 75,80,75 2) Sn DL  *pause AK (above knee) 4x3/100% of Sn 3) FR... Continue Reading →

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