Thursday 5/1/14

1.

25 mins to establish 1rm back squat

2.

3 rounds 

400 meter run

15 dead lifts (155/225)

Wednesday 4/30/13

1.

Work up to a max effort:  squat

 clean+ Hang Squat Clean (mid thigh)

2.  

10 RFT:

10 TTB

10 Hand release push ups

Tuesday 4/29/14

1.

20 rep max

push press

2.

(compare to 11/8/13)

2min max double unders followed immediately by

3 rounds of

25kb swings

25 burpees

*2scores, double unders and total time*

Getting ready for the hook grip already!

Monday 4/28/14

1.

(Pull up practice)

spend 15 minutes working on pull up form. If you have pull ups, work on butterfly pull ups

2.

6 minute amrap

1000 meter row

then max Thrusters(95/65)

Friday 4/25/14

1.

Back Squat

8x4 @ 80%+10lbs

2.

Team WOD

“Deck of Cards”

Thursday 4/24/14

1.

21-15-9 

Power Cleans(155/105)

Burpees over the bar

2.

10 min. EMOM

odd-5 pull ups

even-7 box jumps (24/20)

Wednesday 4/23/14

1.

Back Squat 

7x5@75% + 10lbs

2.

5 rounds

1 min row (for cals)

:15 rest

1 minute amrap Deadlift (225/185)

:15 rest

1 min medbll sit ups

:15 rest

*score is total reps/cals*

Tuesday 4/22/14

1.

Power Clean TECHNIQUE WORK Do Not go heavier than 75% of your 1rm (this is a 15 minute session to give you a chance to be coached on things you can improve upon, complete 30 total reps max)

2.

Team WOD: 

3 Rounds of: 

KB Swings (53#/35#) Shoulder to Overhead (95#/65#) 

Burpees 

In teams of two, one partner works while the other rests. You will work for 2:00 at each station (1:00 each)

Monday 4/21/14

1.

Back Squats

6x6 @70% + 10lb

2.

3 rounds for time of:

25 wall ball shots

12 Strict Pullups

50 Double-Unders

Week 3 of Smolov Jr.!!!

Friday 4-18-14

1.

Back Squat

8x4 @ 80%+5lbs

2.

unknown and unknowable 

Thursday 4-17-14

1.

:SWOD:

Deadlifts

15 minutes to Establish a 3 rep max

2.

3 rounds 

25 Push-ups

25 Knees to elbows

Wednesday 4/16/14

1.

Back Squat 

7x5@75% + 5lb

2.

1 minute of double-unders

1 minute of 45/25lb. dumbbell snatches

2 minutes of double-unders

2 minutes of 45/25lb. dumbbell snatches

3 minutes of double-unders

3 minutes of 45/25lb. dumbbell snatches

*Snatches can be alternating or same hand*

Tuesday 4/15/14

1.

10 min EMOM

odd=10 Box Jumps

Even= 10 KB Swings

2.

5 Rounds

6 Clean & Jerks (135/95)

6 Muscle Ups

Kendall Jude Harrison has arrived. 

Monday 4/14/14

1.

Back Squats

6x6 @70% + 5lb

2.

10 MIN AMRAP

3 Deadlifts 275/155

2 Rope Climbs

Friday 4/11/14

1.

Back Squat

10x3@85%

2.

5 rounds

500 meter row

rest as needed between sets

Thursday 4/10/13

1.

Back Squat

8x4 @ 80%

2.

5 Sets of Max Push Ups with 45#/#25 plate on the back.  

When you can’t push anymore on each set, take the plate off and hit max reps with no plate.

3.

3 rounds

1 min max bar facing burpees

1 min rest

(these 1 minute efforts should be full regalia!)

Wednesday 4/9/14

1.

10 min emom

Odd- 30 double unders

Even-10 toes to bar

2.

“Elizabeth”

21-15-9

Cleans (95/135)

Ring Dips

Tuesday 4/8/14

1.

Back Squat 

7x5@75%

2.

50-35-20 reps of:

Pull-ups

Double-unders

5 forward rolls after each round

Monday 4/7/14

The 3 week squat cycle starts today! Show up and put out!  

1.

spend 20 minutes to complete:

Back Squats

6x6 @70% of 1rm

2.

15 minute amrap

15 sit ups

15 superman

20 foot handstand walk (if you cant walk on your hands, complete 40 head touches per round)

Friday 4/4/14

:WOD:

Partner Workout:

4 rounds for time of:

40 HSPU 

30 Partner Burpees

20 Pull ups

-Partner Burpees should be performed like Lateral Burpees. Each teammate should do 2 at a time. One rep would consist of a Burpee, then a lateral jump over the teammate (lying face down on the ground). The 2nd rep would be the same, but jumping back in the opposite direction. Teams must alternate Burpees every 2 reps.

Thursday 4/3/14

(compare to 9/5/13)

1.

30 Burpees

30 Nasties

30 Thrusters, 95/65

30 Double Unders

30 KBS, 53/35

30 Wall Balls, 20/14

30 Box Jumps, 24/20

30 Med ball sit ups

2.

“cash out”

1000 meter row

Wednesday 4/2/14

1.

Get 1rm back squat if you didn't get it yesterday

or

2 minute amrap airsquat test(make them perfect)

2.

EMOM 10

6 Dumbbell Snatch 45/25 (3 each side, alternating)

4 Burpees over the dumbbell