Sunday, April 30, 2017
Saturday, April 29, 2017
Saturday 170429
Team WOD
4 person teams
Team members 1 and 2 taking turns:
7 minuteAMRAP
100m sprint
5 burpees
10 deadlifts (185lbs/125lbs)
5 pull ups
Team Members 3 and 4 taking turns:
7 Minute AMRAP
200m row sprint
5 burpees
15 goblet squats (50lbs/ 30lbs)
5 push ups
Rest 3 minutes and switch WODS.
After both pairs have completed both 7 minute AMRAPs, the whole team will complete for time:
100 power snatches (95lbs/65lbs)
Then calculate the team’s scores. Only complete rounds are considered during the AMRAP section, and time is used as a score for the snatches.
4 person teams
Team members 1 and 2 taking turns:
7 minuteAMRAP
100m sprint
5 burpees
10 deadlifts (185lbs/125lbs)
5 pull ups
Team Members 3 and 4 taking turns:
7 Minute AMRAP
200m row sprint
5 burpees
15 goblet squats (50lbs/ 30lbs)
5 push ups
Rest 3 minutes and switch WODS.
After both pairs have completed both 7 minute AMRAPs, the whole team will complete for time:
100 power snatches (95lbs/65lbs)
Then calculate the team’s scores. Only complete rounds are considered during the AMRAP section, and time is used as a score for the snatches.
Friday, April 28, 2017
Friday 170428
Strength
Close Grip Bench Press
6 reps @75%
4 reps @80%
4 reps @85%
2 reps @90%
2 reps @90%
WOD
12 minute AMRAP
200m Run
400m Air Bike
20 Medicine Ball Sit-ups
Close Grip Bench Press
6 reps @75%
4 reps @80%
4 reps @85%
2 reps @90%
2 reps @90%
WOD
12 minute AMRAP
200m Run
400m Air Bike
20 Medicine Ball Sit-ups
Thursday, April 27, 2017
Thursday 170427
Strength
Snatch Balance
*15 minutes to work up to a heavy 3 rep set.
Then,
Overhead Squat
5x3reps @75%
WOD
Alternate between the two exeercises for 16 intervals (8 rounds)
Tabata Plank
Tabata Hollow Hold
Snatch Balance
*15 minutes to work up to a heavy 3 rep set.
Then,
Overhead Squat
5x3reps @75%
WOD
Alternate between the two exeercises for 16 intervals (8 rounds)
Tabata Plank
Tabata Hollow Hold
Wednesday, April 26, 2017
Tuesday, April 25, 2017
Tuesday 170425
Strength:
Thruster
3-3-3-2-2-1
*Increase weight on each set
WOD:
400m Farmers Carry (70/50)
Complete 400m Carry and then rest 1 minute
Repeat 3 times
Thruster
3-3-3-2-2-1
*Increase weight on each set
WOD:
400m Farmers Carry (70/50)
Complete 400m Carry and then rest 1 minute
Repeat 3 times
Monday, April 24, 2017
Monday 170424
Strength
Deadlift
5 reps @70%
5 reps @75%
3 reps @80%
3 reps @85%
2 reps @90%
WOD
AMRAP 20
800m Run
8 Bar Muscle Ups
Deadlift
5 reps @70%
5 reps @75%
3 reps @80%
3 reps @85%
2 reps @90%
WOD
AMRAP 20
800m Run
8 Bar Muscle Ups
Sunday, April 23, 2017
Saturday, April 22, 2017
Saturday 170422
Team WOD:
3 Person Teams:
5 Rounds For Time and Max Reps
Run 200 Meters
Max Rep DB Ground To Overhead, alternating hands (50/35)
Max Rep Knees To Elbows
*One person runs while the other two perform max reps of DB ground to overhead and KTE.
Team members rotate through each exercise until 5 rounds have been completed
3 Person Teams:
5 Rounds For Time and Max Reps
Run 200 Meters
Max Rep DB Ground To Overhead, alternating hands (50/35)
Max Rep Knees To Elbows
*One person runs while the other two perform max reps of DB ground to overhead and KTE.
Team members rotate through each exercise until 5 rounds have been completed
Friday, April 21, 2017
Friday 170421
Strength:
1 RM Front Squat
WOD:
12 Minute AMRAP
Row 200 Meters
10 Front Squats @ 60% of 1 RM
1 RM Front Squat
WOD:
12 Minute AMRAP
Row 200 Meters
10 Front Squats @ 60% of 1 RM
Thursday, April 20, 2017
Thursday 170420
Snatch Ladder
12 reps (95/65)
10 reps (115/75)
8 reps (135/ 95)
6 reps (155/105)
4 reps (165/115)
2 reps (185/135)
*20 min time cap
12 reps (95/65)
10 reps (115/75)
8 reps (135/ 95)
6 reps (155/105)
4 reps (165/115)
2 reps (185/135)
*20 min time cap
Wednesday, April 19, 2017
Wednesday 170419
For Time
50 Wall Balls(20/14)
40 AbMat Situps
30 KB Swings (55/35)
20 Toes To Bar
10 Burpees
50 Wall Balls(20/14)
40 AbMat Situps
30 KB Swings (55/35)
20 Toes To Bar
10 Burpees
Tuesday, April 18, 2017
Tuesday 170418
Strength:
12 minute EMOM
3 Squat Cleans @ 70%
WOD:
2 Rounds for Time
1000m Air Bike
25 Chest To Bar Pull-ups
25 Power Cleans (135/105)
25 Handstand Push-ups
12 minute EMOM
3 Squat Cleans @ 70%
WOD:
2 Rounds for Time
1000m Air Bike
25 Chest To Bar Pull-ups
25 Power Cleans (135/105)
25 Handstand Push-ups
Monday, April 17, 2017
Monday 170417
Strength
3x3reps Shoulder Press
3x4reps Push Press
3x5reps Push Jerk
2x5reps Split Jerk
WOD
Tabata Squats
Tabata Row
3x3reps Shoulder Press
3x4reps Push Press
3x5reps Push Jerk
2x5reps Split Jerk
WOD
Tabata Squats
Tabata Row
Sunday, April 16, 2017
Saturday, April 15, 2017
Friday, April 14, 2017
Friday 170414
Strength
Front Squat
6 x 4 reps
*Increase weight on each set.
WOD
5 Rounds for Time
16 Box Jumps
16 Pull Ups
16 OHS (95/65)
Front Squat
6 x 4 reps
*Increase weight on each set.
WOD
5 Rounds for Time
16 Box Jumps
16 Pull Ups
16 OHS (95/65)
Thursday, April 13, 2017
Wednesday, April 12, 2017
Wednesday 170412
For time:
50 Medicine-ball Cleans (20/14)
25 Push Jerks (155/105)
50 Medicine-ball Cleans
50 Medicine-ball Cleans (20/14)
25 Push Jerks (155/105)
50 Medicine-ball Cleans
Tuesday, April 11, 2017
Tuesday 170411
Strength
EMOM 10
3 Power Snatch @70%
WOD
3 Rounds for Time
16 Sumo Dead-lift High Pull (95/65)
40 Sit-ups
60 Double Unders
*Rest 60 seconds between rounds
EMOM 10
3 Power Snatch @70%
WOD
3 Rounds for Time
16 Sumo Dead-lift High Pull (95/65)
40 Sit-ups
60 Double Unders
*Rest 60 seconds between rounds
Monday, April 10, 2017
Monday 170410
Strength:
Back Squat
7x3
*Increase weights on each set
WOD
3 Rounds for Time:
500m Row
400m Run
Back Squat
7x3
*Increase weights on each set
WOD
3 Rounds for Time:
500m Row
400m Run
Sunday, April 9, 2017
Saturday, April 8, 2017
Saturday 170408
2016 Masters Qualifer Event 4
For Time:
55 Burpees
34 Overhead Squats (95/65)
21 Muscle-ups
For Time:
55 Burpees
34 Overhead Squats (95/65)
21 Muscle-ups
Thursday, April 6, 2017
Thursday 170406
Strength:
Dead-lift
3x5 @ 75%
3x3 @ 80%
Bench Press
4 x 6 reps
Increase weight on each set.
Dead-lift
3x5 @ 75%
3x3 @ 80%
Bench Press
4 x 6 reps
Increase weight on each set.
Wednesday, April 5, 2017
Wednesday 170405
For Time:
Row, 40 Calories
40 Pullups
40 Hand Release Pushups
20 Cal Row
20 Pullups
20 Hand Release Pushups
Row, 40 Calories
40 Pullups
40 Hand Release Pushups
20 Cal Row
20 Pullups
20 Hand Release Pushups
Tuesday, April 4, 2017
Tuesday 170404
Strength:
12 minute EMOM
3 Squat Snatch @ 75%
WOD:
15 minute AMRAP
18 Wall Balls
2 Rope Climbs
200m Run
12 minute EMOM
3 Squat Snatch @ 75%
WOD:
15 minute AMRAP
18 Wall Balls
2 Rope Climbs
200m Run
Monday, April 3, 2017
Monday 170403
Strength:
10 minute EMOM
3 Clean and Jerks @75%
WOD
3 Rounds for Time:
12 Burpees
15 Push Press (95/65)
18 Air Bike, calories
Sunday, April 2, 2017
Saturday, April 1, 2017
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