Monday 150830

Strength:
Shoulder press
5 x 3 reps, go as heavy as possible
Rest 60 seconds between sets.
WOD:
Complete as many rounds as possible in 10 minutes.
Row 100 meters
10 Lateral Jump Over The Rower Burpees

Sunday 150830

Olympic Weightlifting. Make up a missed WOD. Mobility. Skills.

Saturday 150829

René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Friday 150828

"The Other Total"
1RM Clean
1RM Bench Press
1RM Overhead Squat

Thursday 150827

WOD:
"Griff"
For Time
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
WOD 2:
Complete as many rounds as possible in 7 minutes:
7 Double Kettlebell Clean & Jerk (men 55lb KBs/women 35lb KBs)
7 Burpee Pull-ups

Wednesday 150826

For Time:
25 Calorie Row
25 Box Jumps (men 24 inch/women 20 inch)
25 Deadlifts (men 185lbs/women 135lbs)
25 Wall Balls (men 20lbs/women 14lbs)
25 Ring Dips
25 Wall Balls
25 Deadlifts
25 Box Jumps
25 Calorie Row

Tuesday 150825

Strength:
Snatch
2-2-2-2-2-2-2
WOD:
"DG"
10min AMRAP
8 Toes to Bar
8 Dumbbell Thrusters
12 Dumbbell Walking Lunges
Men use 35lb DBs. Women use 25lb DBs.

Monday 150824

"Karen Meets Grace"
10RFT
15 Wall Balls (20/14)
3 Clean & Jerks (135/95

Sunday 150823

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 150822

For Time:
Run 800 Meters
50 Walking Lunge Steps
50 Wall Balls (men 20lbs/women 14lbs)
50 Pull-ups
50 Thrusters (men 95lbs/women 65lbs)
Row 1,000 Meters

Friday 150821

WOD 1:
Complete as many rounds as possible in 20 minutes:
5 Muscle-ups
10 Handstand Push-ups
15 Kettlebell Swings (men 55lbs)/women 35lbs)
WOD 2:
Tabata Plank-Side Plank-Hollow Hold- Side Plank

Thursday 150820

For Time:
Row 5,000 meters
Skill:
Practice handstand holds against the wall and away from the wall.

Wednesday 150819

Three Rounds For Time:
Bear Crawl, 100 Feet
15 Overhead Squats (men 135lbs/women 95lbs)
15 Chest To Bar Pull-ups
Run 400 Meters

Tuesday 150818

Three Rounds For Time:
45 Air Squats
30 Burpees
15 Power Cleans (135/95)
90 Double-unders

Monday 150817

Strength:
Every minute on the minute for 6 minutes:
6 Weighted Strict Pull-ups. Choose a weight that is challenging to complete 6 reps in one minute.
WOD:
Three rounds for max reps at each station
1 minute: Push-ups
Rest 1 minute
1 minute: Kettlebell Swings (men 55lbs/women 35lbs)
Rest 1 minute
1 minute: Wall Balls (men 20lbs/women 14lbs)
Rest 1 minute
1 minute: Box Jumps (men 24 inch/women 20 inch)
Rest 1 minute

Sunday 150816

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 150815

Running Angie
For Time:
100 Pull-ups
Run 400 Meters
100 Push-ups
Run 400 Meters
100 Sit-up
Run 400 Meters
100 Air Squats
Run 400 Meters

Friday 150814

Six Rounds For Time:
6 Hang Squat Snatch (men 115lbs/women 75lbs)
12 Pull-ups
30 Double-unders

Thursday 150813

21-18-15-12 Rep Rounds For Time:
Burpees onto a 45Lb Bumper Plate
Russian KB Swings (men 55lbs/women 35lbs)
Run 200 meters
Rest 1 minute between rounds.

Wednesday 150812

Strength:
15 minutes to work up to a 3RM Front Squat
WOD:
For Time:
21-15-9 rep rounds of
Row (calories)
Power Clean (men 135lbs/95lbs)

Tuesday 150811

Complete as many rounds as possible in 25 minutes:
Bike 1000 meters
Row 1000 meters
Run 1000 meters

Monday 150810

Strength:
10 minutes to work up to a 3RM Shoulder Press
WOD:
Complete as many rounds as possible in 15 minutes:
30 Double-unders
20 Wall-Balls (men 20lbs/women 14lbs)
10 Chest To Bar Pull-ups

Sunday 150809

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 150808

Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell Swings (men 35lbs/women 25lbs)

Friday 150807

Strength:
Work to a heavy of the following complex:
Push Press + Push Jerk + Split Jerk
WOD:
"Isabel"
For Time:
30 Snatches (men 135lbs/women 95lbs)

Thursday 150806

For Time:
25-20-15-10-5
Calorie Row
50-40-30-20-10
Double Unders

Wednesday 150805

Strength:
Thrusters
5 reps @ 65%, 70%, 75% & 80% of 1RM
For Time:
9 Muscle-ups
9 Squat Cleans (men 165 lbs/women 115 lbs)
7 Muscle-ups
7 Squat Cleans
5 Muscle-ups
5 Squat Cleans

Tuesday 150804

WOD 1:
For Time:
Row 1,000 meters
WOD 2:
SQT
Three rounds for time of:
10 Ground To Overhead (men 95lbs/women 65lbs)
200 yard Shuttle sprint, 50 yards there and back twice

Monday 150803

Strength:
Close Grip Bench press
10 reps @ 65%, 70%, 75% of 1RM From 6/16
WOD:
Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35lbs/25lbs
10 Push-ups with feet on 30" box
15 Squats holding a 45/35 pound plate

Sunday 150802

Olympic Lifting. Make up a missed WOD. Mobility. Work on Skills.

Saturday 150801

For Time:
Run 400 Meters
Walking Lunges, 40 Meters
40 Clean & Jerks (men 135lbs/women 95lbs)
Walking Lunges, 40 Meters
Run 400 Meters