Saturday, August 2, 2014

Skill:

Front Squat: 3×2 @ 80%, then 5×3 @ 80%

WOD:

AMRAP 15:

Run 200m

15 Back Squats (135/95 or 50% of 1 RM, whichever is lower)

10 Box Jump Overs (24/20)

Posted in Workout of the Day

Friday, August 1, 2014

imageSkill:

Tabata Mash up

Stone Shoulders – you choose the weight

Rowing for Calories
Complete 8 rounds of :20 of stone shoulders followed by :10 rest, followed by :20 of Rowing followed by :10 rest. 
**
WOD:

“Something Different”

100m Farmers Carry
100m Overhead Walk
100m Back Rack Walking Lunge

100m Overhead Walk
100m Farmers Carry

You choose weight for all movements. Movements do not need to be unbroken.

Posted in Workout of the Day

Thursday, July 31, 2014

Skill:

Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest as needed

WOD:

For time:

5-4-3-2-1 Hang Squat Clean (80-85% or 205/135, whichever is lower)
25-20-15-10-5 Pull ups

Skill:

Three sets of:
Glute-Ham Raises x 6-8 reps @ 3010

Posted in Workout of the Day

Wednesday, July 30, 2014

Skill:

Front Squat: 4 x 2 (80%), then

4 x 3 (80%). Rest 2 minutes between all sets

WOD:

“GHOST”

6 Rounds

1 min Max Calorie Row

1 min Max Burpees

1 min Max Double Unders

1 min Rest

Posted in Workout of the Day

Tuesday, July 29, 2014

20-15-10-5:

Deadlift (70% of 1 RM)

Bench Press (70% of 1 RM)

Muscle ups

Posted in Workout of the Day

Monday, July 28, 2014

Skill:

OTM x 10: 2 Strict press

WOD:

AMRAP 20:

7 TTB

4 Thrusters (155/105)

20 DUs

Posted in Workout of the Day

Saturday, July 26, 2014

Work up to a heavy OH squat @32×1

“Nancy”

5 RFT:

15 OHS

400 m run

Posted in Workout of the Day

Friday, July 25, 2014

Skill:

Goat Training

WOD:

1. “Hulk Hogan”

10 Rounds of:

Every 2 minutes complete:

3 Muscle ups

5 Cleans, 225/155

7 Burpees

Post times for all 10 rounds.

If you are unable to complete all the reps inside of the 2-minutes decrease the weight of the clean.

Posted in Workout of the Day

Thursday, July 24, 2014

 

A. 20 rounds of:
30 sec rowing (90% effort)
30 sec rest
Score = lowest round for meters.
These rows should be very consistent.

B. 8 x 100 m sprint. Rest 2 minutes between efforts.

 

 

Posted in Workout of the Day

Wednesday, July 23, 2014

Skills:

A. Tall Snatch – Work up to a tough triple

B. Back Squat – Paused BS @32X1; 2-3 x 5; rest 3 min b/n sets

WOD

4 sets – SAME TIMES per set:

10 Russian KBS (2pd)

15 unbroken WB’s (20/14) to 11’/10’ (pick a weight you can do unbroken and hit the target)

8 ring rows

Posted in Workout of the Day