12.19.2014

Posted on 19th December 2014 in Uncategorized

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STRENGTH:

Turkish Get Up

Establish Heaviest Load

WOD:

5 rounds for time:

200m Run

5 Hang Cleans 185#/135#

10 Box Jumps

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12.18.2014

Posted on 18th December 2014 in Uncategorized

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Strength:

Bench Press

3 Sets of 5 @65%

5 Sets of 3 Reps @ 75%

WOD:

21-18-15-12-9-6-3

Hand Release Push Ups

KettleBell Swings

Wall Ball

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12.17.2014

Posted on 17th December 2014 in Uncategorized

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Strength:

Dead Lift

3 sets of 5 reps @65%

5 sets of 3 Reps @ 75%

WOD:

15 Minute AMRAP

100 Meter Run

3 Thruster (155/105)

200 Meter Run

4 Thrusters

300 Meter Run

5 Thrusters

400 Meter Run

6 Thrusters

500 Meter Run

7 Thrusters

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12.16.2014

Posted on 16th December 2014 in Uncategorized

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Strength:

Back Squat

3 sets of 5 @65% with Pause

5 sets of 3 @75% no pause

WOD:

12 MIN AMRAP

50 Double Unders

10 Power Snatch (115/75)

10 Over Head Squat (115/75)

5 Miscle Ups

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12.15.2014

Posted on 15th December 2014 in Uncategorized

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Strength:

Clean and Jerk Ladder

Starting at 50% of Max

add 10lbs after each successful lift

WOD:

800 Meter Farmers Carry

30 (30″ /24) box Jump

50 Sit ups

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12.12.2014

Posted on 12th December 2014 in Uncategorized

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Strength:

OVER Head SQUAT

8-8-6-6-4-4-2-2

WOD:

9 Minute AMRAP

10 DeadLifts (185/125)

5 Cleans (185/125)

2 Muscle Ups

scale MU with 5 Strict Pull Ups

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12.11.2014

Posted on 11th December 2014 in Uncategorized

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Strength:

DeadLift

8-8-6-6-4-4-2-2

no %. Reps must be touch n go!

WOD:

200 Meter walking Lunge w/ 45lb plate over head

every time you break, leave 45lb plate and run an additional 200meters

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12.10.2014

Posted on 10th December 2014 in Uncategorized

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Strength:

SNATCH

starting at 50%

add 5 Lbs every lift until Failur

WOD:

Death by HSPU

W/ 1 Squat Clean @225/145

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12.09.2014

Posted on 9th December 2014 in Uncategorized

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Strength

2 Push Press 1 Jerk complex

begin at 50% push Press 1RM

WOD:

50 Burpees to Target

10 Clean and Jerk (135/95)

50 Toes to Bar

10 Clean and Jerk

50 Double unders

10 Clean and jerk

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12.08.2014

Posted on 8th December 2014 in Uncategorized

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Strength

10-9-8-7-6-5-4-3-2-1

BACK Squat

WOD:

12 Minute AMRAP

15 Wall Ball

30 Meter Bear Crawl

15 Kettle bell Swings

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