2/28/14

5 min AMRAP: 5 TTB 10 Deadlift (185/155lb) 15 Shoulder to Overhead (95/65lb) 20 Pull Up No Rest + 5 min C2 ROW for Calories + 5 min AMRAP: *start where you left off the previous set! 5 TTB 10 Deadlift (185/155lb) 15 Shoulder to Overhead (95/65lb) 20 Pull Up No Rest + 5 min Airdyne for Calories + 5 min AMRAP: *start where you left off the previous set! 5 TTB 10 Deadlift...

Continue reading →

2/27/14

A ) Hang Snatch + Snatch: 4 x 2+1, Rest 1 min B ) Squat Clean: 4 x 3 reps, keep increasing weight each set, but keep perfect technique, Rest 1 min C ) EMOTM for 8 min: 15 sec all out effort HSPU D ) EMOTM for 8 min: 15 sec all out effort wall ball *Post results to comment...

Continue reading →

2/26/14

A ) 4 times though the following: 8 CTB Pull Ups 6 Ring Dips 8 CTB Pull ups + Rest 1-2 min B ) 5 sets: 90seconds max DU + Rest 90s C ) 5 sets: 90second AMRAP: 5 Burpee 5 Box Jump (20/24” with step down) + Rest 90s *Post results to comment...

Continue reading →

2/25/14

A1) Front Squat: 3 x 5 reps at 80% of FS 1RM A2) Ring Pull Ups: 3 x 5 reps, Rest 1 min B ) 6 sets of the following – 100%: 30second C2 Row, Rest 1 min in rower *Post results to comment...

Continue reading →

2/24/14

5 sets: 30sec American KBS 30sec Hand Release PushUps 30sec Pull Ups + Rest 1 min 5 sets: 60second C2 Row 30second Burpees over Rower + Rest 1 min *Post results to comment...

Continue reading →

2/23/14

Rest D...

Continue reading →

2/22/14

A ) 20 minute AMRAP: *To be done in groups of 2 – each time you get through, partner changes tasks.  Score would be number of COMPLETED rounds of 1, 2, & 3. 1) 500m Row, Partner does burpees for duration of row 2) 100 Double Unders, Partner does Box Step Ups for duration of DU (20/24”) 3) 30 Power Snatch (95/55lb), Partner does Pull Ups for duration of PS B ) 5-10 min stretching/mobility...

Continue reading →

2/21/14

A ) EMOTM for 10 min: Odd: 8-10 pull ups Even: 10 Romanian Deadlift (105/85lb) B ) EMTOM for 10 min: Odd: 10 box jumps (24/20” with step down) Even: 10 DB Thrusters (40/20lb) C ) For time: 25-15-10 Power Clean (95/65lb) Push Jerk (95/65l...

Continue reading →

2/20/14

A ) Complete the following: 2 sets of everything– 80%, don’t stop moving: 5 min AMRAP: 5 TTB 10 Air Squats 15 Push Ups 5 min AMRAP: Calories on AD 5 min AMRAP (choose a weight that is well below max, no muscle fatigue, just keep moving): 5 DB Bench Press 5 Single Arm DB Row/Arm (supported on bench) B ) 10 min mobility work – spend at least a few minutes in each tight ar...

Continue reading →

2/19/14

A1) Deadlift: 4 sets x 5 reps at 75% (slow tempo! use 1RM from early Feb), no rest A2)  DB/KB Reverse Lunge: 4 x 12 reps/leg, Rest 1 min B ) 3 sets of the following: 90s AMRAP – 95%: 30 Wall Ball (20/14) 30 DU + Rest 2 min 90s AMRAP – 95%: 30s plank 30 OH walking lunges (45/25lb) + Rest 2 m...

Continue reading →

2/18/14

A ) 4 times though the following (use a challenging weight, BUT not one that will send you to failure): 8 Strict Press 6 HSPU (or HSPU negatives) 8 Strict Press + Rest 1-2 min B ) 5 times through the following – goal is consistency across all sets: 30s Pull Ups + Rest 30s 30s Alternating Pistols (use assistance if needed) + Rest 30s 30s American KBS (35/55) + Rest 30s 30s Jump Squat +...

Continue reading →

2/17/14

A1) Back Squat: 4 sets x 5 reps at 75% (using 1RM found last week – “slow” tempo; about 3 seconds down), no rest A2) Single Arm Ring Row: 4 sets x 8 reps/arm (slow tempo; about 3 seconds down), Rest 1 min B ) 4 sets – 95%: 1 min AMRAP: C2 Row for Calories + Rest 1 min 1 min AMRAP: 5 DB Thrusters 5 DB Hang Power Clean + Rest 1 min 1 min AMRAP (85/55lb): 5 Deadlift 5 Hang Power...

Continue reading →

2/16/14

Rest D...

Continue reading →

2/15/14

20 min AMRAP: 50 OH walking lunges (25/person), 25/45lb plate 50 pull ups (break these up as needed) 50 Air Squats 50 TTB 50 Box Jumps (20/24” with step down) *Keep track of total rounds + reps completed as a team *Post results to comment...

Continue reading →

2/14/14

A ) Complete the following: 3 minute Row 3 minute Max Double Unders (or single unders – keep moving) 3 minute Row 3 minute Max Burpees to 6” target 3 minute Row 3 minute Airdyne for Calories 3 minute Row 3 minute Run B ) 10 minutes mobility work (lower body focus) *Post results to comment...

Continue reading →

2/13/14

A ) OHS: 5 sets x 3 reps, work up in weight but keep technique perfect B ) Hang Squat Clean: 5 sets x 3 reps, work up in weight but keep technique perfect C ) EMOTM for 10 min: 15 UB Double Unders (or DU attempts) D ) EMOTM for 10 min: 20sec Max reps Thrusters, (95/55lb) *Post results to comment...

Continue reading →

2/12/14

A1) Overhead Press: 5 x 3 reps at 85% of OHP 1RM, Rest 1-2 min A2) CTB Pull Up: 5 x max reps-1, Rest 1-2 min B ) 4 times through the following: 60sec C2 Row + Rest 60sec 60sec Max DU + Rest 60sec 60sec Airdyne + Rest 60sec *Post results to comment...

Continue reading →

2/11/14

A ) Front Squat: 5 x 3 reps at 85% of FS 1RM (3rd rep should be very challenging!), Rest 2 min B ) Row Sprints! 6 sets AS HARD AS POSSIBLE: 20sec all out effort + Rest 1 min (stay in rower) C ) Glute Ham Raise (or GHR negative): 3 x 5-8 reps, Rest 1 min *Post results to commen...

Continue reading →

2/10/14

A ) 5 times through the following: 60 second Hand Release Push Ups + Rest 60s 60 seconds Wall Ball (14/20) + Rest 60s 60 seconds Plank Hold + Rest 60s *Post results to comment...

Continue reading →

2/9/14

Re...

Continue reading →

2/8/14

A) Follow the leader – teams of 3-4 people 4 rounds for time as a team– each person must complete the previous station before the next person can go:  500m Row 50 DU 10 Toes to Bar 5 Wall Walks B) 5-10 min stretching/mobility work *Post results to commen...

Continue reading →

2/7/14

A) EMOTM for 10 min: Odd: 5-8 pull ups Even: 5-8 push ups B) EMTOM for 10 min: Odd: 15 air squats Even: 10 Wall Ball (20/14) C) 5 rounds of the following: 1 min AMRAP: 5 Russian KBS (65/35) 10 Burpee 5 Shoulder to Overhead (95/65lb) + Rest 2 min *Post results to commen...

Continue reading →

2/6/14

A) Complete the following: 5 min steady state row – record meters 5 min steady state airdyne – record calories 5 min steady state run – record distance 5 min jump rope – (1 min singles, 30sec DU, 30sec Left Leg, 30sec Right Leg) 2x through jump rope complex B) 10 min mobility work – spend at least a few minutes in each tight area *Post results to comment...

Continue reading →

2/5/14

A) Deadlift: work to a heavy single for the day – 5-10 minutes tops B) 5 sets of the following: 1 min AMRAP – 95% effort: 10 box jumps, 20/24” (with step down) 10 Air Squats + Rest 2 min 1 min AMRAP – 95% effort: 10 American KBS, 65/35lb 10 Burpees + Rest 2 min *Post results to commen...

Continue reading →

2/4/14

A) 10 minutes to find the following: 1. Strict Press 1RM  2. Weighted Pull up 1RM OR max strict pull ups B ) 5 rounds: 30s burpees + Rest 30s 30s hang power clean (65lb/95lb) + Rest 30s 30s wall ball + Rest 30s 30s HSPU (or HSPU negative) + Rest 30s 30s jumping lunges + Rest 30s *Post results to comment...

Continue reading →

2/3/14

A) 10 minutes: Back Squat - work to up heavy single for the day with perfect depth and technique, rest as needed between sets B) For time:  “Fran” 21-15-9 Thrusters (95/65) Pull Ups *Post results to comment...

Continue reading →

2/2/14

Rest D...

Continue reading →

2/1/14

Partner WOD A Series of 4 min AMRAPs: *One person working at the station while other is doing a lap, switch tasks when partner gets back from lap. Station 1: WB Station 2: Pull Ups Station 3: G2OH (95/65) Station 4: Reverse Burpees Station 5: KBS (50/35) *Rest 1 min between stations *Posts scores to comments. Keep track of total reps at each stati...

Continue reading →