Monday 9/1/14

No classes today. 

Open gym from 8am-11am. 

Happy Labor Day!

Friday 8/29/14

1.

Sumo Deadlift

5-5-5-5-5

2.

10  minute amrap

3 forward rolls

3 back squats(no rack) 135/95

6 forward rolls 

6 back squats

9 forward rolls 

9 back squats

start back over with 

3 rolls

3 back squats

6

6

9

9

Thursday 8/28/14

1.

 Jerk Complex

Push Jerk + Split Jerk, work up to a heavy set.

2.

500m Row

400m Run

20 Muscle ups

1.

7 rope climbs for time(5 minute cap)

-rest exactly 3 minutes

2.

5 minutes to establish 1rm Dead lift

rest exactly 3 minutes

3.

100 double unders for time

Tuesday 8/26/14

1.Bent Over Rows

5x5 (from just below knees)

2. “Karabel”

10 RFT of:

3 Power Snatches, 135/95

15 Wall Balls

Monday 8/25/14

Monday Mash Up #6

7 min amrap

5 pull ups 

10 push ups 

15 squats

3min rest

7 min amrap

200 meter run

12 kb swings (Russian)

3 min rest

7 min amrap

10 Power clean

10 burpees 

Friday 8/22/14

1.

15 minutes to establish a 1RM 3 Position Clean (ground, at knee, hi-hang) & Jerk.

2.

Run 400m

21 C2B Pullups

12 1 arm KB Thrusters 53/35(6 each arm)

Run 400m

15 C2B Pullups

8 KB Thrusters(4 each arm)24/16kg

Run 400m

9 C2B Pullups

6 KB Thrusters(3 each arm)

Thursday 8/21/14

1.

15 cart wheels

2.

3 rounds

9 HSPU

50 grasshoppers

9 Muscle-Ups

Wednesday 8/20/14

1.

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

*this should take the entire class time, don't rush through.*

Tuesday 8/19/14

1. 15 mins to

establish 3rm Back Squat

2.

“Karen”

150 Wallball shots for time

Monday 8/18/14

"Monday mash up" #5

Running clock the whole time:

 

At 0:00

 

For Time

100 Double Unders 

50 KB Swings 53/35

25 Thrusters 95/65

 

At 15:00

 

4 Rounds for Time

4 Forward rolls

16 Burpees

 

At 30:00

 

For Time

30 Power Snatch 95/65

Friday 8/15/14

1.

7RFT

15 Sit-ups

15 Superman

2.

10 min EMOM

even- 10 box jumps(24/30)

odd-3 forward rolls

Thursday 8/14/14

1.

2k row

75 kb swings(35/53)

- rest 10 mins-

2.

Hang power clean(touch and go)

5x3

Wednesday 8/13/14

1.

Sumo Deadlift

3x5

2.

Seven rounds of:

1 min AMRAP Front squat

(135/95) *from ground*

:15 sec rest

1 min AMRAP toes to bar

:15 sec rest

Tuesday 8/12/14

1.

Push Press

5x3

2.

1-50 box jumps for time (24/30)

2 min. rest

2-50 wallball shots

2 min. rest

3-50 kb swings for time (35/53)

Monday 8/11/14

With a running clock:

“Monday Mash Up #4

For Time

25 Rounds of the Bear Complex

Power Clean 

Front Squat

Push Press

Back Squat

Push Press (from the back)

95/65

 

Do 3 Burpees every time you drop the bar

At 25:00

 

For Time

30 Pull Ups

25 goblet Squats 53/35

20 Pull Ups

15 Goblet Squats

10 Pull Ups

10 Goblet Squats

 

at 40:00

 

4 Rounds for time

20 Ab-mat Sit Ups

10 Handstand Push Ups

30 yd bearcrawl shuttle(5 yards forwards, 5 yds backwards, 10 yds forwards, 10 yds backwards)

Friday 8/7/14

1.

Teams of 3

3000 meter row

(200 meters then rotate off, complete 5 burpees before rowing again)

2.

10 Min AMRAP

5 Front Squats 185/125

10 Dips

15 Box Jumps 24/20

Thursday 8/7/14

1.

AMRAP 20 of:

6 Power Cleans, 185/135

12 Burpees

18 TTB

200m Run

- rest 10 minutes-

2.

7 rope climbs for time

Wednesday 8/6/14

1.

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1-Wall-ball: 20 pound ball, 10 ft target. (Reps)

2-Sumo deadlift high-pull: 75 pounds (Reps)

3-Box Jump: 20" box (Reps)

4-Push-press: 75 pounds (Reps)

5-Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

2.

Front Squat

5x5

Tuesday 8/5/14

1.

10 minutes to hand standwalk 50 meters. (if you cant walk on your hands, practice handstand walks for 10 minutes)

2

.courtesy of competitorstraining.com

 “Open Test”

AMRAP 20 of:

50 Wall Balls, 20/14

50 Double unders

40 Box Jumps, 24/20

40 TTB

30 C2B

30 Burpees

20 Power Cleans, 145/100

20 Jerks, 145/100

10 Snatches, 145/100

10 Muscle ups

*score is number of reps completed, if you finish befor 20 mins, begin the wod again*

Monday 8/4/14

“Monday Mash up” #3

12 Min AMRAP

1 Round of Mary

(5 Handstand Push Ups, 

10 Pistols, 

15 Pull Ups)

1 Round of DT

(12 Deadlifts 155/105, 9 Hang Power Cleans, 

6 Shoulder to OH)

 

Rest 8 Min

 

For Time:

400 M Run

30 sdhp (115/75)

20 Burpees Over the bar

(this is 1 round so it’s ALL OUT)

 

Rest 10 Min

 

3 Rounds for Time:

3 Squat Cleans 205/135

15 KB Swings 53/35

45 Double Unders