Friday 5-1-15

1.

7 rounds

5 weighted walking lunges @95/135(back rack)

5 back squats @95/135

20 double unders

2.

5 rounds of 10 unbroken toes to bar(rest as needed between sets)

Thursday 4/30/15

1.

Sumo Deadlift

5-3-3-2-2

2.

20 Handstand push-ups 

8 Rope Climbs

10 Handstand push-ups

6 Rope Climbs

5 Handstand push-ups

4 Rope Climbs

Wednesday 4-29-15

1.

10 min emom

5 unbroken thrusters

(as heavy as possible)

2.

20 min amrap

15 push jerks (95/135)*from ground

10 Forward rolls

5 muscle ups

Tuesday 4/28/15

1.

For time:

400m Run

30 Hand Release PU

400m Run

30KBS (53/35)

400m Run

30 Sit-Ups

400m Run

30 Good Mornings (45/95)

400m Run

30 Double-Unders

400m Run

30 Box Jumps, 24/20

2.

Work on a weakness with remaining time

Monday 4-27-15

1.

Overhead Squat 1-1-1

Snatch Balance 1-1-1

Hang Squat Snatch 1-1-1

*this should take the entire class, warm up properly and go HEAVY*

Friday 4-24-15

1.

5 rounds

20 Wall-ball shots

10 Pull-ups

2.

in teams of 3 

complete a

3k row. Rotate partners every 250 meters, must complete 5 burpees before returning to the rower.

Thursday 4/23/15

1.

10 min amrap

1 muscle ups (scale as needed)

5 forward rolls

2.

4 rounds

400 meter run

15 hang squat cleans (65/95)

Wednesday 4-22-15

1.

Use the same weight for both barbell movements

5 rounds

20 Floor Press(pick a weight you are comfortable with, no more than 135)

20 bent over rows

20 Dips

2.

3 Sets of max unbroken alternating Dumbell curls.

(Yes I’m serious)

Tuesday 4/21/15

1.

225 pound Deadlift, 21 reps

Handstand walk 21 meters

225 pound Deadlift, 15 reps

Handstand walk 15 meters

225 pound Deadlift, 9 reps

Handstand walk 9 meters

2

10 minutes to establish.

3 rep max Front Squat

Monday 4-10-15

1.

Back Squat

3x3

2.

Fore!

In front of a clock set for 12 minutes:

4 minutes of clean and jerks, 135 lb.

4 minutes of rowing

4 minutes of burpees

Thursday 4/16/15

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 you the entire class. Try to increase the load each working set*

Wednesday 4-15-15

1.

As a team, complete the following. You can split the work any way you want to as long as your TEAM completes the prescribed reps. All reps of the first movement must be completed before moving on to the next. 1 athlete works at a time, while the other athlete STANDS and holds a med ball (the same ball you will use for wall ball shot passes). The med ball must stay above the waist while holding it and may not rest on the knees, hips, thighs or any other body part below the waist. ** the 1500m row will be part of the wod and an additional scored event **

"The Temple of Doom"

1500 meter row (this will be an additional scored event)

20 forward rolls

60 box jump on and overs RX(24) SCALED(20)

60 cleans RX(95/135) SCALED(65/95)

60 weighted walking lunges RX(95/135) SCALED(65/95)

60 1arm DB thrusters RX(25/45) SCALED(15/25)

60 wall ball shot passes RX(16lb to 9ft/20lb to 10ft) SCALED(10lb to 9ft/16lb to 9ft)

2. 

work on a weakness

Tuesday 4/14/15

1.

Front Squats 

5x5

2.

15 min. amrap

25-meter handstand walk

20 knees-to-elbows

15 Good Mornings 15/45

He's growing up way too fast!

Monday 4-13-15

1.

in teams of 2

"Fire on the mountain"

12 min amrap

200 meter sandbag sprint (rx-35lb/55lb) (scaled-15lb/35lb)

8 front squats (rx- 65/115) (scaled- 45/65)

*one athlete runs while the other completes 8 front squats. After athlete 1 completes the run, the athletes change jobs. The athlete that is squatting must keep the barbell in the front rack position until they hand off to their partner. Each time the barbell leaves the front rack position (except during the hand off) the team is penalized 7 front squats. 

** score = number of front squats completed during 12 minutes.

2.

50 Burpee pull ups for time

Friday 4-10-15

1.

5 rounds

3 min handstand hold

30 air squats

3 rope climbs

2.

3 rounds

500 meter row

3 min rest

Thursday 4/9/15

1.

7 min amrap

1 deadlift (rx-155/225) (scaled-95/155)

1 lateral burpee over bar

2/2,3/3.........up to 10/10

After the set of 10/10, the next athlete begins back at 1/1. 

Athletes alternate sets. 

Athlete 1 completes 1/1

Athlete 2 completes 2/2 

And so on. 

1 works while the other tests. 

**score is total number of deadlifts AND burpees each team completes.

2.

3 rounds

20 box jumps

20 hang power snathes (45/75)

Wednesday 4-8-15

1.

8 min emom

1 

20 unbroken double unders

6 kb swings

2.

"Elizabeth"

21-15-9 reps of:

Clean(any style) 95/135 

Ring dips

Tuesday 4/7/15

1.

Deadlift

5-5-3-3-2

2.

For time:

15 Handstand push-ups

1 L Pull-up

13 Handstand push-ups

3 L Pull-ups

11 Handstand push-ups

5 L Pull-ups

9 Handstand push-ups

7 L Pull-ups

7 Handstand push-ups

9 L Pull-ups

5 Handstand push-ups

11 L Pull-ups

3 Handstand push-ups

13 L Pull-ups

1 Handstand push-up

15 L Pull-ups

Monday 4-6-15

1.

OHS

5-5-3-3-2

2.

"Brenton"

Five rounds for time of:

Bear crawl 100 feet

Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.

Friday 4-3-15

1.

10 rounds, each for time of:

15 Push-ups

Sprint 60 yards (30 yard shuttle)

Rest 60 seconds

2.

50 kettlebell swings for time.

Thursday 4/2/15

1.

5 legless rope climbs for time.

2.

5 rounds

15 Knees to elbows

15 Good mornings (15/45)

Handstand walk 15 meters

15 Box jumps, 24" box