Power Snatch
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 reps @ 90%
Rest as needed.
WOD:
10 min AMRAP
6 Strict Handstand Push-ups
2 Bar Muscle-ups
Thursday, January 31, 2019
Wednesday, January 30, 2019
Tuesday, January 29, 2019
Wednesday 190130
Strength 1:
10 minutes to work up to a 2 rep touch and go Dead-lift
Strength 2:
10 minutes to work up to a 5 rep Thruster
WOD
21-15-9 rep rounds for time:
Toes To Bar
Thrusters (95/65) masters 55+ (75/50)
10 minutes to work up to a 2 rep touch and go Dead-lift
Strength 2:
10 minutes to work up to a 5 rep Thruster
WOD
21-15-9 rep rounds for time:
Toes To Bar
Thrusters (95/65) masters 55+ (75/50)
Monday, January 28, 2019
Tuesday 190129
WOD 1:
15 x 125 Meter Row Sprints
Rest 1:30 between sprints
WOD 2:
10-8-6-4-2 rep rounds for Time:
DB Bench Press
DB Hang Squat Clean
Pull-ups
Pick weight. Use the same pair of DB's for bench press and hang squat cleans
15 x 125 Meter Row Sprints
Rest 1:30 between sprints
WOD 2:
10-8-6-4-2 rep rounds for Time:
DB Bench Press
DB Hang Squat Clean
Pull-ups
Pick weight. Use the same pair of DB's for bench press and hang squat cleans
Sunday, January 27, 2019
Monday 190128
Strength:
6 minute EMOM
2 Squat Cleans @ 80%
WOD 1:
'Grace'
For Time:
30 Clean & Jerks (135/95) masters 55+ (115/75)
WOD 2:
12 minute EMOM
1: 30 second Side Plank
2: 30 second Hollow Hold
3: 30 second Side Plank
6 minute EMOM
2 Squat Cleans @ 80%
WOD 1:
'Grace'
For Time:
30 Clean & Jerks (135/95) masters 55+ (115/75)
WOD 2:
12 minute EMOM
1: 30 second Side Plank
2: 30 second Hollow Hold
3: 30 second Side Plank
Saturday, January 26, 2019
Friday, January 25, 2019
Saturday 190126
5 Rounds For Time:
3 rounds of Cindy
7 Clean & Jerks (135/95)
Rest 1:30 between rounds
3 rounds of Cindy
7 Clean & Jerks (135/95)
Rest 1:30 between rounds
Thursday, January 24, 2019
Wednesday, January 23, 2019
Thursday 190124
Strength:
10 Minutes
30 seconds on 30 seconds off
1 Snatch @ 70%.
WOD:
5 Rounds For Time
10 Overhead Squats (95/65)
10 Toes To Bar
Rest 1:00 between rounds
10 Minutes
30 seconds on 30 seconds off
1 Snatch @ 70%.
WOD:
5 Rounds For Time
10 Overhead Squats (95/65)
10 Toes To Bar
Rest 1:00 between rounds
Tuesday, January 22, 2019
Wednesday 190123
Strength:
10 minutes to establish a 1RM Split Jerk
WOD:
'Diane'
21-15-9 rep rounds for time
Dead-lift (225/155)
Handstand Push-ups
10 minutes to establish a 1RM Split Jerk
WOD:
'Diane'
21-15-9 rep rounds for time
Dead-lift (225/155)
Handstand Push-ups
Monday, January 21, 2019
Tuesday 190122
WOD 1:
15 x100 Meter Row Sprints
Rest 1:30 between each sprint
WOD 2:
'Annie'
50-40-30-20-10 rep rounds for time
Double-unders
Abmat Sit-ups
15 x100 Meter Row Sprints
Rest 1:30 between each sprint
WOD 2:
'Annie'
50-40-30-20-10 rep rounds for time
Double-unders
Abmat Sit-ups
Sunday, January 20, 2019
Monday 190121
Strength:
Every 2 Minutes For 20 Minutes
1 Power Clean + 1 Hang Power Clean + 3 Front Squats
3 rounds @ 65%
3 rounds @ 75%
2 rounds @ 85%
2 Rounds @ 90%
Use % of Power Clean
WOD:
21-15-9
Ring Dips
Chest To Bar Pull-ups
Every 2 Minutes For 20 Minutes
1 Power Clean + 1 Hang Power Clean + 3 Front Squats
3 rounds @ 65%
3 rounds @ 75%
2 rounds @ 85%
2 Rounds @ 90%
Use % of Power Clean
WOD:
21-15-9
Ring Dips
Chest To Bar Pull-ups
Saturday, January 19, 2019
Friday, January 18, 2019
Saturday 190119
5 Rounds For Time On Each Round
8 Thrusters (135/95)
4 Ring Muscle-ups
6 Power Cleans (135/95)
10 Bar Pull-ups
Rest 3 minutes between rounds
8 Thrusters (135/95)
4 Ring Muscle-ups
6 Power Cleans (135/95)
10 Bar Pull-ups
Rest 3 minutes between rounds
Thursday, January 17, 2019
Friday 190118
Strength:
12 minute EMOM
Power snatch.
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
WOD:
15-12-9 rep rounds for time
Overhead Squats (95/65)
Bar Facing Burpees
12 minute EMOM
Power snatch.
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
WOD:
15-12-9 rep rounds for time
Overhead Squats (95/65)
Bar Facing Burpees
Wednesday, January 16, 2019
Thursday 190117
20 minute AMRAP
Air Bike, 1,000 Meters
Run 400 Meters Carrying A Medicine Ball (20/14)
Air Bike, 1,000 Meters
Run 400 Meters Carrying A Medicine Ball (20/14)
Tuesday, January 15, 2019
Wednesday 190116
Strength:
12 minute EMOM
1 Power Clean + 1 Hang Power Clean. Don’t drop the bar.
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
WOD:
'Karen'
For Time:
150 Wall Balls (20/14)
12 minute EMOM
1 Power Clean + 1 Hang Power Clean. Don’t drop the bar.
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
WOD:
'Karen'
For Time:
150 Wall Balls (20/14)
Monday, January 14, 2019
Sunday, January 13, 2019
Monday 190114
Strength:
3 Overhead Squats @ 50%, 60% ,70%, 80%, 90%
Then,
Work up to a heavy 5 RM Thruster.
WOD:
For time
100 Russian Kettlebell Swings (55/35)
75 Box Step-ups (24/20)
50 Ring Pulls (feet even with uprights)
3 Overhead Squats @ 50%, 60% ,70%, 80%, 90%
Then,
Work up to a heavy 5 RM Thruster.
WOD:
For time
100 Russian Kettlebell Swings (55/35)
75 Box Step-ups (24/20)
50 Ring Pulls (feet even with uprights)
Saturday, January 12, 2019
Friday, January 11, 2019
Saturday 190112
For Time:
Run 1,200 Meters
63 Kettlebell Swings
36 Pull-ups
Run 800 Meters
42 Kettlebell Swings
24 Pull-ups
Run 400 Meters
21 Kettlebell Swings
12 Pull-ups
Run 1,200 Meters
63 Kettlebell Swings
36 Pull-ups
Run 800 Meters
42 Kettlebell Swings
24 Pull-ups
Run 400 Meters
21 Kettlebell Swings
12 Pull-ups
Thursday, January 10, 2019
Friday 190111
For Time:
Row 3,000 meters
Every 2 minutes get off the rower and perform
5 Power cleans (135/95)
Row 3,000 meters
Every 2 minutes get off the rower and perform
5 Power cleans (135/95)
Wednesday, January 9, 2019
Thursday 190110
Strength:
5 minute EMOM
2 High Hang Squat Snatch @ 60%
5 min EMOM
1 Hang Squat Snatch @ 70%
5 minute EMOM
1 Squat Snatch @ 80%
WOD:
9 minute AMRAP
3 Bar Muscle-ups
6 Overhead Squats (95/65)
5 minute EMOM
2 High Hang Squat Snatch @ 60%
5 min EMOM
1 Hang Squat Snatch @ 70%
5 minute EMOM
1 Squat Snatch @ 80%
WOD:
9 minute AMRAP
3 Bar Muscle-ups
6 Overhead Squats (95/65)
Tuesday, January 8, 2019
Wednesday 190109
Strength:
6 Squat Cleans @ 65%
Rest 1:30
5 Squat Cleans @ 70%
Rest 1:30
4 Squat Cleans @ 75%
Rest 1:30
3 Squat Cleans @ 80%
Rest 1:30
2 Squat Cleans @ 85%
Rest 1:30
1 Squat Clean @ 90%
WOD:
3 minute AMRAP
12 Wall Balls (20/14)
6 Toes To Bar
Rest 3 minutes
3 minute AMRAP
12 Wall Balls
6 Chest To Bar Pull-ups
Rest 3 minutes
3 minute AMRAP
12 Wall Balls
6 Pull-ups
6 Squat Cleans @ 65%
Rest 1:30
5 Squat Cleans @ 70%
Rest 1:30
4 Squat Cleans @ 75%
Rest 1:30
3 Squat Cleans @ 80%
Rest 1:30
2 Squat Cleans @ 85%
Rest 1:30
1 Squat Clean @ 90%
WOD:
3 minute AMRAP
12 Wall Balls (20/14)
6 Toes To Bar
Rest 3 minutes
3 minute AMRAP
12 Wall Balls
6 Chest To Bar Pull-ups
Rest 3 minutes
3 minute AMRAP
12 Wall Balls
6 Pull-ups
Monday, January 7, 2019
Tuesday 190108
10 min EMOM
1: 14/10 cal row
2: 14 AbMat Sit-ups
Rest 5 minutes
10 min EMOM
1: 14/10 cal row
2: 50 second Front Plank.
Rest 2 minutes
12 min emom
1: 30 second Side Plank
2: 30 second Hollow Hold
3: 30 second Side Plank.
1: 14/10 cal row
2: 14 AbMat Sit-ups
Rest 5 minutes
10 min EMOM
1: 14/10 cal row
2: 50 second Front Plank.
Rest 2 minutes
12 min emom
1: 30 second Side Plank
2: 30 second Hollow Hold
3: 30 second Side Plank.
Sunday, January 6, 2019
Monday 190107
Strength:
Back Squat.
12 reps @ 60%
8 reps @ 70%
6 reps @ 80%
4 reps @ 85%
Rest as needed
WOD:
21-15-9 Rep Rounds For Time
Air Bike, Calories
Burpees
Back Squat.
12 reps @ 60%
8 reps @ 70%
6 reps @ 80%
4 reps @ 85%
Rest as needed
WOD:
21-15-9 Rep Rounds For Time
Air Bike, Calories
Burpees
Saturday, January 5, 2019
Friday, January 4, 2019
Saturday 190105
Teams of 3:
For Time
Run 400 Meters (together)
21 Chest To Bar Pull-ups
21 Wall Climbs (touch nose to wall)
21 Hang Squat Cleans (135/95)
Run 400 Meters
15 Chest To Bar Pull-ups
15 Wall Climbs
15 Hang Squat Cleans
Run 400 Meters
9 Chest To Bar Pull-ups
9 Wall Climbs
9 Hang Squat Cleans
Partition the C2B pull-ups and wall climbs and hang squat cleans between teammates. Only one team member working at a time.
For Time
Run 400 Meters (together)
21 Chest To Bar Pull-ups
21 Wall Climbs (touch nose to wall)
21 Hang Squat Cleans (135/95)
Run 400 Meters
15 Chest To Bar Pull-ups
15 Wall Climbs
15 Hang Squat Cleans
Run 400 Meters
9 Chest To Bar Pull-ups
9 Wall Climbs
9 Hang Squat Cleans
Partition the C2B pull-ups and wall climbs and hang squat cleans between teammates. Only one team member working at a time.
Thursday, January 3, 2019
Friday 190104
Strength:
15 minutes to work up to a heavy Snatch
WOD:
21-15-9 rep rounds for time:
Toes To Bar
4ft Burpee Broad Jump
15 minutes to work up to a heavy Snatch
WOD:
21-15-9 rep rounds for time:
Toes To Bar
4ft Burpee Broad Jump
Wednesday, January 2, 2019
Thursday 190103
Strength:
10 minutes to establish a 1 RM Shoulder Press
WOD 1:
12 minute AMRAP
12 Push-ups
15 Wall Balls (20/14)
WOD 2:
7 Rounds:
45 seconds Air Bike for Max Calories
Rest 15 seconds
10 minutes to establish a 1 RM Shoulder Press
WOD 1:
12 minute AMRAP
12 Push-ups
15 Wall Balls (20/14)
WOD 2:
7 Rounds:
45 seconds Air Bike for Max Calories
Rest 15 seconds
Tuesday, January 1, 2019
Wednesday 190102
Strength:
15 minutes to establish a 1 RM Front Squat.
WOD:
15 minute AMRAP
Row 15/12 Calories
30 Double-unders
15 minutes to establish a 1 RM Front Squat.
WOD:
15 minute AMRAP
Row 15/12 Calories
30 Double-unders
Subscribe to:
Posts (Atom)