Monday, August 3, 2015

One class only at 9:00

no daycare

For time:

25 Atlas Stones cleans, 95/145lbs
25 box jump overs, 20/24”
25 C2B
50 wall balls, 14/20lbs
25 C2B
25 box jump overs
25 atlas stones cleans

Posted in Workout of the Day

Saturday, August 1, 2015

  1. For time:

    2000m row

    20 snatches, 115/175 lbs.

    60 pull ups

    20 snatches

    2000m row

Posted in Workout of the Day

Friday, July 31, 2015

  1. Snatch OTM x 5 @ 75%
  2. Flight stimulator (wall ball)

    10-15-20-25-30-25-20-15-10

    Must be unbroken sets, if you drop the wall ball the set does not count. Rest as needed between sets

Posted in Workout of the Day

Thursday, July 30, 2015

  1. Front Squat @32X1 – 3 @68%, 3 @70% x 2, 3 @73% x 2
  2. For time:

    20 L-pull ups

    30 T2B

    40 strict pull ups

    50 K2E

     

Posted in Workout of the Day

Wednesday, July 29, 2015

  1. Clean OTM x 5 @75%
  2. 5 rounds for time of:15 OHS, 55/75 lbs.
  3. 200m run
  4. 15 burpees

 

Posted in Workout of the Day

Tuesday, July 28, 2015

  1. Work to a max set of ub strict dips
  2. 5×40% of A
  3. 10 rounds for time of:

    10 push ups

    10 box jumps, 24/20”

Posted in Workout of the Day

Monday, July 27, 2015

  1. Front Squat – 10 sets of 1 @ 93%. Sets will be performed OTM. If form breaks down, rest 3 minutes and resume.
  2. 3 rounds for time of:

    7 bar muscle ups

    7 squat clean and jerks, 125/205 lbs.

Posted in Workout of the Day

Saturday, July 25, 2015

  1. In teams of 3:

    AMRAP 7 of push press:

    50 reps at 95/135 lbs.

    50 reps at 105/155 lbs.

    AMRAP at 135/185 lbs.

    3 minute rest

    AMRAP 7 of front squat:

    50 reps at 95/135 lbs.

    50 reps at 105/155 lbs.

    AMRAP at 135/185 lbs.

    3 minute rest

    AMRAP 7 of power cleans:

    50 reps at 95/135 lbs.

    50 reps at 105/155 lbs.

    AMRAP at 135/185 lbs.

Posted in Workout of the Day

Friday, July 24, 2015

  1. Snatch OTM: 5 @75%, 5 @80%, 5 @84%
  2. 15-12-9-6-3 reps of:

    OHS, 75/115 lbs

    Box jump, step down, 24/30”

Posted in Workout of the Day

Thursday, July 23, 2015

  1. Front Squat Speed Partials – 4 @50%, 4 @55%, 6 @55% x 2, 4 @60% x 2

    Rest 1 minute after set and do 4 rebound jumps at 18-20”

  2. 5 rounds for time:

    30 calorie row

    20 pistols, alt

    10 1-arm alt. db snatch, 70/100 lbs.

Posted in Workout of the Day