Friday 7-31-15

1.

20 mins to establish 3RM shoulder press

2.

3 rounds for time of:

95-lb. ground-to-overheads, 10 reps

200-yard shuttle sprint, 50 yards there and back twice

Thursday 7/30/15

1.

Complete as many rounds as possible in 10 minutes:

3 Power Clean @ 60% of 1 RM 

5 Pull Ups

10 Push Ups

15 Air Squats 

2.

3 rounds 

500 meter row

rest as needed between efforts

*score is your worst time*

Wednesday 7-29-15

1.

25 mins to complete

Back Squat

7x3 @85%

2.

4 rounds 

2 min amrap Rope Climbs

2 min Rest

Tuesday 7/28/15

1.

25 mins to establish 1RM snatch (any way)

2.

in teams of 2

10 min amrap

5 Thrusters (65/95)

5 Box Jumps(20/24)

5 Toes to Bar

*Leap Frog Style*

Monday 7-27-15

1.

25 mins to establish 1RM clean

2.

21-15-9

Burpees

Med Ball sit-ups

*5 forward rolls after each round*

(11 min cap)

Friday 7-24-15

1.

“Double Hanger”

3 rounds 

100 double unders

7 Hang Power Clean and Jerks(115/185)

2.

100 meter walking lunges

Then

100 DB shoulder to overhead (25/45) break s2oh any way

Thursday 7/23/15

1.”Angie”

100 pull ups 

100 push up

100 sit ups

100 squats

(For Time

Complete all reps of each exercise before moving to the next)

2.

Work on a weekness

Wednesday 7-22-15

1.

Teams of 2 

20 min amrap

40 Wall Balls (20/14)

30 Box Jumps (24/20)

20 burpees

(break it up anyway you want, just complete in order. 1 athlete works at time)

2.

5x3

hang squat snatch

Tuesday 7/21/15

1.

4 rounds of: 

3 minutes of muscle ups

1 minute of double unders

2.

100 foot hs walk for time (10 min cap)

Monday 7-20-15

1.

-2 mins to complete

200 meter sprint

max kb swings with remaining time

1 min rest

-2 min to complete 200 meter run max knees to elbows with remaining time

1 min rest

-2 mins to complete

200 meter run

max power clean and jerk (115/155)

-2 min to complete 200 meter run max hollow rocks with remaining time

*score is total reps*

-10 min rest-

2.

15 mins to establish 3rm Front squats

Friday 7-17-15

1

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

2.

50 double unders

21 C2B Pullups

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

50 double unders

15 C2B Pullups

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

50 double unders

9 C2B Pullups

6 KB Thrusters(3 each arm)

Thursday 7-16-15

1.

:WOD:

"Barrett"

10 rounds 

10 burpees

10 abmat sit ups

5 squat cleans into a thruster (65/95)

200 meter run

2.

use the remainder of the class to work on a weakness.

Wednesday 7-15-15

1.

20 front squats (75/115)

30 box jumps

40 KB swings

50 wall ball shots

2.

1k row for time

Tuesday 7-14-15

1.

Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%.

2.

Run 1 mile

40 C2B Pullups

(If your hands are trashed, sub 50 deadlifts 95/135 for pull ups)

Monday 7-13-15

1.

15 minutes to establish a 1RM Split Jerk.

2.

5 rounds

25 Jumping Squats @ 45#

20 single arm KB Push Press @ 53/35 (10 each arm)

15 Pullups

Friday 7-10-15

1.

25 minutes to go

As Heavy as possible 

Barbell complex

1 squat clean thruster

1 front squat 

1 thruster 

1 jerk

2.

3 rounds

5 snatches 

(155/115)

75 foot overhead walk with barbell

Thursday 7/9/15

1.

Teams of 3:

7 min AMRAP  of Strict Press:

50 reps at 95/65

50 reps at 115/80

AMRAP at 135/95

*score is reps at last weight*

-10 min rest-

2.

(15 min cap)

5  rounds 

20 air squats

3 mucle ups

Wednesday 7-8-15

1.

Open WOD 13.4

*compare to 3/29/13*

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

2.

Deadlift

20 mins to

Establish a 7 rep max

Tuesday 7/7/15

1.

15 min amrap

2 rope climbs

20 wall-ball shots, 20-lb. ball

Run 200 meters

--10 min rest--

2.

100 push ups for time

Monday 7-6-15

1.

30 mins to establish a 1rm back squat

2.

3 rounds

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

Friday 7-3-15

1.

Death By Shoulder to overhead (from ground)135/205

min 1-2 shoulder to oh

mon 2- 4 shoulder to oh

min 3- 6 shoulder to oh

2.

not for time

4 super sets

15 bicep curls

15 bar dips

4 super sets

15 barbell evil wheels

15 good mornings (45/65)

Thursday 7/2/15

1.

20 mins to go as heavy as possible on the following complex:

1 Deadlift

1Hang Squat clean

1Front squat 

1 Split jerk

2.

Ring muscle up practice