Archive by Author

Monday 180821

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Strength/Skill

Back Squat

Build to a tough 3 Rep Max in 15 Min

 

WOD

“Helen”

3 Rounds for Time

400m Run

21 Kettlebell Swings (53/35#)

12 Kipping Pull Ups

Saturday 170819

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Team Hero WOD

“Hotshots 19”

Teams of 2 – Split Reps as Needed

6 Rounds

30 Squats

19 Power Cleans (135/95#)

7 Strict Pull Ups

400m Run (Together)

Friday 170818

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Strength/Skill

A.  Hang Squat Snatch

1 Rep Every 90 Sec for 12 Min

50-60-70-80-85-90-90-90%

 

B.  Back Squats

4 Sets of 2 Reps Every 2 Min

60-70-80-90-95%

 

WOD

3 Rounds For Time

15 Thrusters (95/65#)

15 Toes to Bar

Thursday 170817

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WOD

800m Run

50 Double Unders

100′ Farmers Walk (Both Arms – HEAVY)

 

600m Run

40 Double Unders

100′ Farmers Walk

 

400m Run

30 Double Unders

100′ Farmers Walk

 

200m Run

20 Double Unders

100′ Farmers Walk

 

100m Run

10 Double Unders

100′ Farmers Walk

Wednesday 170816

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Strength/Skill

Close Grip Bench Press

5 Sets of 3, Finish at a Tough Set of 3

Rest 2 Min

 

WOD

“TABATA Something Else”

8 Sets Per Station (20 Sec On/10 Off) Then Rotate

Pull Ups

Push Ups

Sit Ups

Squats

***Score is Combined Total Reps

***Start at Worst Station

Tuesday 170815

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Strength/Skill

4-5 Sets Building

1 Strict Press + 3 Push Press + 5 Push Jerk

Build Based on Strict Press 1 Rep Max

 

WOD

For Time

15-12-9

Deadlift (135/95#)

Hang Power Clean + Push Jerk + Burpee Over Bar

***Advanced Use 165/110#

Monday 170814

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Strength/Skill

Back Squat

Build to a 5 Rep Max in 15 Min

 

WOD

15 Min AMRAP

200m Run

20 Kettlebell Swings (53/35#)

10 Chest to Bar Pull Ups

***Rest 1 Min

Saturday 170812

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Team WOD

Partner “Kelly” – Run Together, Split Up Other Reps as Needed

5 Rounds for Time

400m Run

30 Wall Balls (20/14#)

30 Box Jumps (24/20″)

Friday 170811

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Strength/Skill

A. Hang Squat Snatch

One Set of 2 Reps Every 90 Sec for 12 Min

60-70-80-85% for Remaining Sets

B. Back Squat

3 Reps Every 2 Min for 10 Min

60-70-80-85% for Remaining Sets

 

WOD

15-12-9

Thrusters (115/75#)

Pull Ups (Adv Chest to Bar)

***8 Min CAP

Thursday 170810

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WOD

5 Rounds for Time (35 Min CAP)

200m Plate Run

10 Plate Sit-Ups

10 Box Jump Overs

5 Kettlebell Hang Clean + 50m Front Rack Walk (Right Side)

5 Kettlebell Hang Clean + 50m Front Rack Walk (Left Side)

50 ft Overhead Plate Walking Lunge

Rest 1 Min