Monday 161031

Strength:
15 minutes to establish a 1RM Dead-lift
WOD:
12 minute AMRAP
9 Dead-lifts (225/155)
6 Ring Muscle-ups
3 Handstand Push-ups

Sunday 161030

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

Saturday 161029

2 rounds for time:
Run 400 meters
50 Box Jumps
50 Push-ups
50 Medicine Ball Sit-ups
50 Pull-ups

Friday 161028

In 20 minutes complete as many rounds as possible of:
10 Dead-lifts(men 185lbs/women 105lbs)
10 One Arm KB Clean & Press, alternating(men 55lbs/women 35lbs)

Thursday 161027

Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
3 rounds for Time:
Bear Crawl 60 ft
12 Thrusters (men 95lbs/women 65lbs)
6 Chest To Bar Pull-ups

Wednesday 161026

Strength:
15 minutes to establish a 1RM Shoulder Press
WOD:
Three Rounds for 60 seconds at each station
Max Rep Snatch (men 75lbs/women 55lbs)
Rest 30 seconds
Max Rep AbMat  Sit-ups
Rest 30 seconds
Max Rep Kettlebell Swings(men 55lbs/women 35lbs)
Rest 30 Seconds

Tuesday 161025

Strength:
Every minute on the minute for 10 minutes complete
5 strict weighted pull-ups (men 40lbs/women 25lbs)
WOD:
Run 800 meters
rest 4 minutes
Run 800 meters

Monday 161024

Strength:
15 minutes to establish a 1RM Power Clean
WOD:
15 minute AMRAP:
Row 300 Meters
15 Box Jumps (men 24"/women 20")
12 Hand Release Push-ups
9 Toes To Bar

Sunday 161023

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

Saturday 161022

Back Squat
5x5 @85%
Rest 2 minutes between sets
WOD:
10 rounds for time of:
7 Sumo Dead-lift High Pulls
7 Front Squats
7 Push Jerks
Men : 95 lbs barbell
Women: 65 lbs barbell

Friday 161021

Strength:
Power Clean
5x5 @75%
Shoulder Press
5x5 @65%
Rest 2 minutes between sets.
WOD:
3 rounds:
2 minutes, Max Rep Double-unders
Rest 2 minutes

Thursday 161020

Back Squat
5x5 @75%
Rest 2 minutes between sets
WOD:
Air Bike, 3000 Meters
3 Rounds of Barbara*
Air Bike, 3000 Meters
*1 round of Barabra:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Air Bike, 3000 Meters

Wednesday 161019

Strength:
Power Clean
5x5 @65%
Shoulder Press
5x5 @85%
Rest 2 minutes between sets.
WOD:
For Time:
10-8-6-4-2 rep rounds
Thrusters (95/65)
Lateral Burpee Over Barbell

Tuesday 161018

Strength:
Back Squat
5x5 @65%
Rest 2 minutes between sets
WOD:
5 Rounds For Time:
Row, 15 Calories
30 Double-unders

Monday 161017

We are entering the final week of the KISS weightlifting program. Next week we will retest all three lifts.
Strength:
Power Clean
5x5 @85%
Shoulder Press
5x5 @75%
Rest 2 minutes between sets.
WOD:
9 minute AMRAP
5 Hang Power Cleans (135/95)
3 Ring Muscle-ups

Sunday 161016

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

Saturday 161015

Strength:
Shoulder Press
5x5 @65% (go up 5lbs if you successfully completed 5x5@85%)
WOD:
Time Priority Diane
For reps:
60 seconds of deadlifts, 225 lb.
60 seconds of handstand push-ups
45 seconds of deadlifts, 225 lb.
45 seconds of handstand push-ups
30 seconds of deadlifts, 225 lb.
30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

Friday 161014

Power Clean
5x5 @75%
Back Squat
5x5 @85%
Rest 2 minutes between sets

It's been a tough week. Spend the remaining time on mobility, rolling out, or stretching.

Thursday 161013

Strength:
Shoulder Press
5x5 @85%
Rest 2 minutes between sets
WOD:
Three Rounds
Run 200 Meters
15 Bench Press, Body Weight
25 Medicine Ball Sit-ups

Wednesday 161012

Strength:
Power Clean
5x5@65% (go up 5-10lbs if you successfully completed 5x5@85% on Monday)
Back Squat
5x5@75%
Rest 2 minutes between sets
WOD:
7 minutes:
Max Rep Burpee Pull-ups
(Jump to the pull-up bar that is at least 6" above your reach if possibles)

Tuesday 161011

Strength:
Shoulder Press
5x5@75%
Rest 2 minutes between sets
WOD:
For time:
4-8-12-16-20
Dumbbell Ground To Over Head, alternating (45/35)
Knees To Elbows

Monday 161010

We are starting week 5 of the 6 week K.I.S.S. Strength program. One more week to go then we will retest.
Strength:
Power Clean
5x5 @85%
Back Squat
5x5@65%
Rest 2 minutes between sets
WOD:
7 minutes:
Row, 75 Calories
Max Rep Double-unders

Sunday 161009

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

Saturday 161008

Strength:
Power Clean @75%
Rest 2 minutes between sets
WOD:
Rahoi
12 minute AMRAP
12 Box Jumps (24"/20")
6 Thrusters (95/65)
6 Bar Facing Burpees

Friday 161007

Strength:
Back Squat
5x5 @ 85%
Shoulder Press
5x5 @65%
Rest 2 minutes between sets
WOD:
3 minutes:
Max Rep Wall Walks(climbs)
Rest 3 minutes
3 minutes:
Max Rep Wall Walks(climbs)

Thursday 161006

Strength:
Power Clean
5x5 @65%
Rest 2 minutes between sets
WOD:
12 minute AMRAP
Row, 400 Meters
30 Wall Balls (20/14)
20 AbMat Sit-ups
10 Ring Muscle-ups

Wednesday 161005

Strength:
Back Squat
5x5@75%
Shoulder Press
5x5 @85%
Rest 2 minutes between sets
WOD:
10 Rounds
Hollow Rock, 20 seconds
Rest 10 seconds
Superman Holds, 20 seconds
Rest 10 seconds

Tuesday 161004

Strength:
Power Clean
5x5 @85%
WOD:
Three Rounds For Time:
15 Dead-lifts (225/155)
12 Push-ups
9 Box Jumps (24"/20")

Monday 161003

Strength:
Back Squat
5x5 @ 65%
Shoulder Press
5x5 @ 75%
Rest 2 minutes between sets
WOD:
7 minute AMRAP
15 American Kettlebell Swings (55/35)
10 Pistols, alternating legs
5 Bar Muscle-ups

Sunday 161002

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

Saturday 161001

Strength:
Back Squat
5x5 @85%
Rest 2 minutes between sets
WOD:
Partner Workout
For time:
Run 800 m
150 Push-ups
100 Chest To Bar Pull-ups
75 Toes To Bar
Run 800 m
Complete all exercises before moving on to the next, one partner works at a time. Both partners must run together.