September 17, 2014

A. Close grip bench press @30X1; 3, 2, 1; rest 3 mins
B. Wtd chin up 2-3 × 3; rest 3 mins pronated grip

WOD:

For time:
Row 30 calories
30 burpees, jumping over the barbell
30 hang cleans (135/95)

Posted in Workout of the Day

Tuesday, September 16, 2014

A. build to a tough concentric only clean grip Deadlift in 8mins
B. build to a tough single hang Power Clean in 8mins
WOD:

5 min amrap 90% effort
15 Power Snatch 75/55#
30 Double Unders

Rest 8mins

5mins amrap 90% effort

15 Power Snatch75/55#

30 Double Unders

Posted in Workout of the Day

Monday, September 15, 2014

A. back squat @30X1; 1, 1, 1, 1, 1. Build to a heavy single.

B. Bulgarian Split Squat @30X0; build to an 8rm both legs. Rest as needed in as many sets as needed

C. 10 sets for time: 5 unbroken CTB

D. 10mins Recovery Row (time permitting)

Posted in Workout of the Day

Saturday, September 13, 2013

A. Back squat @20X1; 60% of 1rm 2-3 x 8; rest 45 sec
B. 1 attempt:
Max unbroken wall balls
Men: 20# Ball, 10′ target
Women: 14# Ball, 9′ target

C. Skill work your choice for 20mins. + Mobility

Posted in Workout of the Day

Friday, September 12, 2014

Skill:

A. close grip bench press 3-4 × 3; rest 3 mins 
 (build)

B. 6 sets: 1 PC/1 PP/1 PJ/1 SJ. (Build)
WOD:
12 min AMRAP: (80-90% effort)
4 TGU 2/1.5pd/arm
2 burpee MU
50 DU

Posted in Workout of the Day

September 11, 2014

 

Skill:

Row 3 K. Every 1000 m, increase your pace by 2 sec/500 m.

WOD:

AMRAP 20:

5 L-pull ups

10 HSPU

15 OH squats (95/65)

Posted in Workout of the Day

Wednesday, September 10, 2014

A. Squat Snatch – build to a tough double in 10 mins

B. emom – Power Snatch Touch and Go x 5 115/75# + 15 DU – 6 mins

WOD:

5 sets 75-95% effort
 (based on how you feel)

5 Power Snatch Touch and Go 65-70% of 1rm

10 KBS 2/1.5pd

15 BJSD 24/20″ (Step down is designed to help you pace)

Rest 90sec

GOAL: increase pace per set

 

THEN…

Tabata (8 rds)

Row 20sec

rest 10sec

Record total meters

Notes:
- warm up to 40% of 1rm Snatch before starting clock for A
- work on quick turnover on PS TnG work and DU
- increase pace each set for 5 sets
- max meters don’t hold back on row

 

Posted in Workout of the Day

Tuesday, September 9, 2014

5 sets 80-90% effort

Run 400m

15 wall balls 20# 10′ target

15 no pushup burpee BJSD 24″

15 HR pushups

50 DU
(or 35 seconds skipping)

rest 5 mins

 

All sets same pace. 
Change the order of movements for all sets.

Posted in Workout of the Day

Monday, September 8, 2014

Skill:

A. Back Squat @30X1; 3, 2, 1, 3, 2, 1; rest 4mins 
 (increase weight on second cycle)

B. Barbell on back reverse lunge 4-5/leg; rest 3mins x 3
WOD:

5, 4, 3, 2, 1 for time

wall walk
squat clean 225/135# 
 (80%)

rope climb 15′

Posted in Workout of the Day

Saturday, September 6, 2014

2K row time trial. Rest as needed. 9-6-3 thrusters (155/105), bar MUs.

Posted in Workout of the Day