EMOM for 8 minutes;
2 position Squat Clean & Jerks at 80% 1RM
1st rep. from the ground, 2nd rep. from the hang,
2 second pause at the bottom of each clean.
Then, 4 rounds for time of;
8 Turkish get ups (35/26)
12 Box Jumps (24/20)
8 Ring Dips
12 Pull-ups
Sunday, January 27, 2013
Wednesday, January 30th
"Steph's" B-day Wod
For Time:
600 meter Row
30 Air Squats
30 Push-ups
30 Russian Twist
600 Meter Run
30 Med Ball Cleans (20/14)
30 Plank KB Pulls (53/35)
30 Butterfly Sit-ups
60 Double Unders (180 singles)
Thursday, January 31st
EMOM for 8 minutes;
2 position Snatch received in the Squat at 80% 1 RM
1st rep. from the ground, 2nd rep. from the hang,
2 second pause at the bottom of each rep.
Then, 3 cycles of Tabata / 2 minute rest between cycles of;
Alternate: V-ups / Plank Holds
Alternate: Push Press / Clean High Pulls (85/53)
Alternate: Weighted OH Lunges / Weighted Burpee's (25/15)
Score is total reps.
Friday, February 1st
2000 meter Row for time,
Then 5 minutes rest, then,
4 Rounds for time of
12 Pull-ups
12 KB SDHP (53/35)
12 Wall Balls (20/14)
Sunday, January 20, 2013
Monday, January 21st
15 minutes to determine Max Clean
Then;
5,5,5 minute Amrap / 1 minute rest between rounds
8 Ring Dips
12 KB SDHP (53/35)
8 Front Squats (95/63)
12 Box Jumps
Then;
5,5,5 minute Amrap / 1 minute rest between rounds
8 Ring Dips
12 KB SDHP (53/35)
8 Front Squats (95/63)
12 Box Jumps
Tuesday, January 22nd
Begin Wod with 1000 meter Row
Then 5 Rounds of:
8 Pull-ups
12 Push-ups
20 Sit-ups
Then 5 Rounds of:
8 Pull-ups
12 Push-ups
20 Sit-ups
Thursday, January 24th
EMOM for 8 Minutes
3 Snatch Balance (75/45)
Then;
12 minute Amrap of:
6 Hang Squat Clean Thrusters (95/63)
8 Over the Bar Burpee's
12 KB Swings (53/35)
3 Snatch Balance (75/45)
Then;
12 minute Amrap of:
6 Hang Squat Clean Thrusters (95/63)
8 Over the Bar Burpee's
12 KB Swings (53/35)
Friday, January 25th
5 Rounds for time / 1 minute rest between rounds
8 Power Snatch (95/63)
12 Goblet Lunges (53/35)
15 Slam Balls
200 meter Run
Sunday, January 13, 2013
Monday, January 14th
5 Rounds for Time
8 Ring Dips
8 Power Cleans (115/75)
12 one arm KB Squats, 6 each arm (26/18)
12 Russian Twist (25/15)
8 Ring Dips
8 Power Cleans (115/75)
12 one arm KB Squats, 6 each arm (26/18)
12 Russian Twist (25/15)
Tuesday, January 15th
15 Minutes For;
Basic's: Front Squat,
or determine Max Front Squat,
or Strength: Front Squat (5-3-2-2-1)
Start at 75% 1RM
Then: "Fran" 21 - 15 - 9
Thrusters (95/63)
Pull-ups
Basic's: Front Squat,
or determine Max Front Squat,
or Strength: Front Squat (5-3-2-2-1)
Start at 75% 1RM
Then: "Fran" 21 - 15 - 9
Thrusters (95/63)
Pull-ups
Wednesday, January 16th
2 Rounds For Time
25 Box Jumps
25 Hang Cleans (85/53)
25 Lateral over the bar burpee's
25 Push Press (85/53)
25 Slam Balls
25 Box Jumps
25 Hang Cleans (85/53)
25 Lateral over the bar burpee's
25 Push Press (85/53)
25 Slam Balls
Thursday, January 17th
15 Minutes For;
Basics: Shoulder Progression (shoulder press, push press, push jerk),
or to determine Max Push Jerk off the rack,
or Strength: Push Jerk off the rack (5-3-2-2-1)
Start at 75% 1RM
Then; 12 minute Amrap of;
10 Handstand Push-ups
12 V-ups
15 Goblet Squats (53/35)
Basics: Shoulder Progression (shoulder press, push press, push jerk),
or to determine Max Push Jerk off the rack,
or Strength: Push Jerk off the rack (5-3-2-2-1)
Start at 75% 1RM
Then; 12 minute Amrap of;
10 Handstand Push-ups
12 V-ups
15 Goblet Squats (53/35)
Friday, January 18th
2000 meter Row for time
Then, 5 rounds for time of;
8 Power Snatch (95/63)
10 Wall Balls (20/14)
12 KB Swings
Then, 5 rounds for time of;
8 Power Snatch (95/63)
10 Wall Balls (20/14)
12 KB Swings
Sunday, January 6, 2013
Tuesday, January 8th
Strength: Clean & Jerk (5-3-3-2-2)
Start at 70% 1RM
Then, complete a Tabata cycle of each movement
with two minute rest between of;
Alternate: Burpees / Box Jumps
Alternate: Hang Cleans / Front Squats (75/45)
Alternate: Hollow Rock / Superman holds
Start at 70% 1RM
Then, complete a Tabata cycle of each movement
with two minute rest between of;
Alternate: Burpees / Box Jumps
Alternate: Hang Cleans / Front Squats (75/45)
Alternate: Hollow Rock / Superman holds
Wednesday, January 9th
Fight gone bad
Pull-ups
Slam Balls
Push-Press (95/63)
Box Jumps
Goblet Lunges (53/35)
Pull-ups
Slam Balls
Push-Press (95/63)
Box Jumps
Goblet Lunges (53/35)
Thursday, January 10th
6,6,6 minute Amraps / 1 minute rest between rounds of;
8 OH Squats (75/45)
8 Toes 2 Bar
8 Power Snatch (75/45)
8 OH Squats (75/45)
8 Toes 2 Bar
8 Power Snatch (75/45)
Friday, January 11th
EMOM for 7 minutes; Squat Cleans, 2 second pause on the
bottom of the first rep.
Then; 21 -15 - 9
Dead Lifts (155/95)
Wall Balls (20/14)
KB Swings (53/35)
bottom of the first rep.
Then; 21 -15 - 9
Dead Lifts (155/95)
Wall Balls (20/14)
KB Swings (53/35)