Weightlifting Wednesday
Strength:
10 minutes to establish a 1RM Squat Clean
Squat Cleans
EMOM for 5 minutes
5 reps
EMOM for 5 minutes
4 reps
EMOM for 5 minutes
3 reps
EMOM for 5 minutes
2 reps
EMOM for 5 minutes
1 rep
Start @ 50% of 1RM
Increase weight every 5 minutes
Try to add 10-20# every 5 minutes
No extra rest between each EMOM
Wednesday, September 30, 2015
Tuesday, September 29, 2015
Tuesday 150929
Strength:
Close Grip Bench Press
5 reps @ 70%, 75%, 80%, 85%, 90% of 1 RM
WOD:
"Rahoi"
Complete as many rounds as possible in 12 minutes
12 Box Jumps (men 24" box/women 20" box) No Step-ups.
6 Thrusters (men 95lbs/women 65lbs)
6 Burpees (bar facing)
Close Grip Bench Press
5 reps @ 70%, 75%, 80%, 85%, 90% of 1 RM
WOD:
"Rahoi"
Complete as many rounds as possible in 12 minutes
12 Box Jumps (men 24" box/women 20" box) No Step-ups.
6 Thrusters (men 95lbs/women 65lbs)
6 Burpees (bar facing)
Monday, September 28, 2015
Monday 150928
For Time:
Run 800 Meters
50 Hand Release Push-ups
30 Chest To Bar Pull-ups
Run 400 Meters
25 Handstand Push-ups
15 Bar Muscle-ups
Run 800 Meters
50 Hand Release Push-ups
30 Chest To Bar Pull-ups
Run 400 Meters
25 Handstand Push-ups
15 Bar Muscle-ups
Sunday, September 27, 2015
Saturday, September 26, 2015
Saturday 150926
Complete As Many Rounds As Possible in 20 Minutes Of:
Run 200 Meters
15 Box Jumps (men 24 inch/women 20 inch)
15 Pushups
Run 200 Meters
15 Box Jumps (men 24 inch/women 20 inch)
15 Pushups
Friday, September 25, 2015
Thursday, September 24, 2015
Thursday 150924
Three Rounds For Time On Each Round Of:
Row 500 Meters
Run 400 Meters
100 Double-unders
Rest 3 minutes
Row 500 Meters
Run 400 Meters
100 Double-unders
Rest 3 minutes
Wednesday, September 23, 2015
Wednesday 150923
15-12-9 rep rounds for time:
Barbell Thrusters (men 135lbs/ women 95lbs)
Weighted Pull-ups (men 45lbs/women 25lbs)
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great
Barbell Thrusters (men 135lbs/ women 95lbs)
Weighted Pull-ups (men 45lbs/women 25lbs)
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great
Tuesday, September 22, 2015
Tuesday 150922
Strength:
Dead-lift
5-4-3-2-1
WOD:
8 minutes to:
Row 500 meters
Then, Complete As Many Rounds As Possible In The Remaining Time:
3 Dead-lifts
3 Burpees Over The Bar
3 Power Cleans
Men: 135lbs barbell. Women 95 lbs barbell.
Dead-lift
5-4-3-2-1
WOD:
8 minutes to:
Row 500 meters
Then, Complete As Many Rounds As Possible In The Remaining Time:
3 Dead-lifts
3 Burpees Over The Bar
3 Power Cleans
Men: 135lbs barbell. Women 95 lbs barbell.
Monday, September 21, 2015
Monday 150921
“Kelly”
Five Rounds For Time Of:
Run 400 Meters
30 Box Jumps (men 24 inch/women 20 inch)
30 Wall Ball Shots (men 20lbs/ women 15lbs)
Five Rounds For Time Of:
Run 400 Meters
30 Box Jumps (men 24 inch/women 20 inch)
30 Wall Ball Shots (men 20lbs/ women 15lbs)
Sunday, September 20, 2015
Saturday, September 19, 2015
Saturday 150919
Team WOD:
Teams of 5
5 Rounds:
Row 150 meters
Max Rep Russian Kettlebell Swings (men 55lbs/women 35lbs)
Max Rep Thrusters (men 95lbs/women 65lbs)
Max Rep Burpee onto a 45lb Bumper Plate
Rest
As soon as the person rowing goes 150 meters all team members move to the next station. Score is the total reps completed at each station.
Teams of 5
5 Rounds:
Row 150 meters
Max Rep Russian Kettlebell Swings (men 55lbs/women 35lbs)
Max Rep Thrusters (men 95lbs/women 65lbs)
Max Rep Burpee onto a 45lb Bumper Plate
Rest
As soon as the person rowing goes 150 meters all team members move to the next station. Score is the total reps completed at each station.
Friday, September 18, 2015
Friday 150918
Thursday, September 17, 2015
Thursday 150917
Wednesday, September 16, 2015
Wednesday 150916
Tuesday, September 15, 2015
Tuesday 150915
Monday, September 14, 2015
Monday 150914
Sunday, September 13, 2015
Saturday, September 12, 2015
Saturday 150912
Friday, September 11, 2015
Friday 150911
Thursday, September 10, 2015
Thursday 150910
Wednesday, September 9, 2015
Wednesday 150909
Tuesday, September 8, 2015
Tuesday 150908
Monday, September 7, 2015
Sunday, September 6, 2015
Saturday, September 5, 2015
Saturday 150905
Friday, September 4, 2015
Friday 150904
Thursday, September 3, 2015
Thursday 150903
Wednesday, September 2, 2015
Tuesday, September 1, 2015
Tuesday 150901
Strength:
1 Hang Squat Clean + 1 Squat Clean + 1 Jerk
3 reps @ 50%, 60%
2 reps @ 70%, 80%
1 rep @ 90%
WOD:
For Time:
5 Clean & Jerks (men 155lbs/women 115lbs)
10 Front Squats (men 155lbs/women 115lbs)
20 Box Jumps (men 24 inch/women 20 inch)
30 KB Swings (men 55lbs/women 35lbs)
400M Run
30 KB Swings
20 Box Jumps
10 Front Squats
5 Clean & Jerks
There is a 25 minute time cap.
1 Hang Squat Clean + 1 Squat Clean + 1 Jerk
3 reps @ 50%, 60%
2 reps @ 70%, 80%
1 rep @ 90%
WOD:
For Time:
5 Clean & Jerks (men 155lbs/women 115lbs)
10 Front Squats (men 155lbs/women 115lbs)
20 Box Jumps (men 24 inch/women 20 inch)
30 KB Swings (men 55lbs/women 35lbs)
400M Run
30 KB Swings
20 Box Jumps
10 Front Squats
5 Clean & Jerks
There is a 25 minute time cap.
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