Blog Archives

WOD 09/01/2015

8/31/2015

Strength: Bench Press - 3 x 12 Reps

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Lift: 5 Round EMOM

Power Snatch +Hang Power Snatch
Start at 70% and add about 5-10 Lbs every minute on the minute

WOD: "The Chief"

5 x 3:00 AMRAP with 1:00 Rest between (19 Minutes)

3 Touch and Go Power Cleans 135/95 (Rx) - 185/135 (Rx+)
6 Hand Release Push Ups (Rx) - Chest slapping Push Ups (Rx+)
9 Air Squats (Rx) - 10 Alternating Pistols (Rx+)

WOD 08/31/2015

8/30/2015

Strength: Back Squat - 5/65, 4/70, 3/75, 2/80, 1/85%

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Lift: 5 Round EMOM

Full Clean 5 x 1 Rep
Start at 70% and add about 5-10 Lbs every minute on the minute
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WOD: 21-15-9

Clusters 95/65(Rx) - 115/75 (Rx+)
Burpee Box Jump Overs 24/20 (Rx) - 30/24 (Rx+)

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Skill / Midline Work (Optional)

Weighted Plank Holds 3 x 1:00 w/ :30 rest
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Cluster Demo in the Youtube Video below

WOD 08/29/2015

8/28/2015

Remember...only one regular class time tomorrow at 8 AM. Then at 9 AM...we'll be having a bring a friend day.

Previously done on 7/19/2014

8 AM Class period. 2 Person Partner Workout Rotate for a total of 3 Cycles

1 Min Max Row - no straps
rest 1 min as partner 2 goes

1 Min Max Russian KB Swings 53/35
rest 1 min as partner 2 goes

1 Min Max Wall Balls 20/14
rest 1 min as partner 2 goes

1 Min Max Box Jumps 24/20
rest 1 min as partner 2 goes

1 Min Max Burpees
rest 1 min as partner 2 goes
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9 AM Class Period

Partner WOD: 4 Rounds For Time

400 M Med Ball Carry
30 Med Balls thrown from partner to partner over the pull-up bar
500 M row strapless and rowers set @ 9
Then 30 HRPU (Hand Release Pushups)

Partners must stay together on the run. They may switch off (the med ball) between each other during the run.

If the ball is dropped during the run or the tosses over the bar...it's an immediate 5 burpee penalty. (Yes that means on the spot...when it's dropped.)

During the HRPU's...one partner is holding a plank at the top of the pushup while the other is doing pushups.

WOD 08/28/2015

8/27/2015

Strength (15 Min): Deadlift - 5/60, 4/65, 3/70, 2/75, 1/80%

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WOD (20 Min Cap)

10 Rounds for time
15 Deadlifts 135/95
15 Push Ups

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Midline

Glute Ham SitUps 3 x 12-15 Reps

Accessory

Reverse Hypers 3x 12-15 Reps

WOD 08/26/2015

8/25/2015

Strength (15 Min): Shoulder Press - 4 X 10

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WOD (25 Min): 4 Rounds

40 Calorie Row
20 Hand Release Push Ups (Rx) - 10 Handstand Push ups (Rx+)
10 Perfectly Vertical KB Swings 53/35 (Rx) - 70/53 (Rx+)

rest 1 minute between rounds
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Midline (4 Min): Hollow Rock

4 x 20 seconds
40 second rest

wod 08/25/2015

8/24/2015

Strength (15 Min)

Bench Press - 5/60, 4/65, 3/70, 2/75, 1/80%

Lift (5 Min): Power Snatch - 1 RM

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WOD (25 Min Cap)

3 Rounds --

7 Chest 2 Bar Pull Ups (Rx) - 7 Ring Muscle Ups (Rx+)
10 Power Snatch 135/95 (Rx) - 155/105 (Rx+)

rest 10 minutes

3 Rounds --

5 Hand Release Push Ups (Rx) - 5 Handstand Push Ups (Rx+)
500 M Row

WOD 08/24/2015

8/23/2015

Lift / Complex / Development (10 Min)

10 Mins to find a Solid 1 RM:
Full Clean w/ 3 Second Pause in bottom position + Drive directly out of hole into Thruster, no Jerk.

Strength (10 Min)

Back Squat: 4 x 10 Reps

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WOD (21 Min total)

5 Min AMRAP
5 Chest 2 Bar Pull Ups (Rx) - 1 Rope Climb (Rx+)
5 Full Cleans 135/95 (Rx) - 155/105 (Rx+)

rest 3 Mins

5 Min AMRAP
5 Chest 2 Bar Pull Ups (Rx) - 1 Rope Climb (Rx+)
5 Full Cleans 135/95 (Rx) - 155/105 (Rx+)

rest 3 Mins

5 Min AMRAP
5 Chest 2 Bar Pull Ups (Rx) - 1 Rope Climb (Rx+)
5 Full Cleans 135/95 (Rx) - 155/105 (Rx+)

08/22/2015

8/21/2015

Class times at 8 and 9 AM
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Partner WOD: 4 Rounds For Time

400 M Med Ball Carry
30 Med Balls thrown from partner to partner over the pull-up bar
500 M row strapless and rowers set @ 9
Then 30 HRPU (Hand Release Pushups)

Partners must stay together on the run. They may switch off (the med ball) between each other during the run.

If the ball is dropped during the run or the tosses over the bar...it's an immediate 5 burpee penalty. (Yes that means on the spot...when it's dropped.)

During the HRPU's...one partner is holding a plank at the top of the pushup while the other is doing pushups.

No...you don't get to throw the ball over the short pullup bars. I'll tell you which ones you can use.

WOD 08/21/2015

8/20/2015

Lift: Full Snatch - 1 Rep Max (15 Minutes)
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Strength: Deadlift

4 x 10 Reps (You should be able to do more than you did on 6/12/2015)
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WOD: For Time

200 Meter Run
21 Thrusters 95/65 (Rx) - 125/75 (Rx+)
9 Pull Ups

300 Meter Run
15 Thrusters
15 Pull Ups

400 Meter Run
9 Thrusters
21 Pull Ups

Midline (Optional): 8 Rounds

15 sec Plank
15 sec Rt Plank
15 sec Lt Plank
15 sec Superman

WOD 08/19/2015

8/20/2015

Lift: Split Jerk

15 mins to find a Heavy Triple

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Strength: Shoulder Press

5/60, 4/65, 3/70, 2/75, 1/80%

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WOD: "Elizabeth"

21-15-9

Full Cleans 135/95
Ring Dips

Accessory: Back Extensions 3 x 12-15 Reps