Strength
Dead lift (5,3,3,2,2,1) at (70, 77, 82, 88, 92, 97)% of 1RM
Then:
3 Rounds for Time...
15 Push-Press (65/95)
20 Over the Bar Burpees
15 Sumo Deadlift Hi-pulls (65/95)
Sunday, June 23, 2013
Tuesday, June 25th
Strength
7x (1 snatch + 2 snatch grip push press) at 75% 1RM
Then:
10 minute Mobility
Then:
15 min AMRAP of ...
5 Burpee's
10 Ring Dips
15 Box jumps
7x (1 snatch + 2 snatch grip push press) at 75% 1RM
Then:
10 minute Mobility
Then:
15 min AMRAP of ...
5 Burpee's
10 Ring Dips
15 Box jumps
Wednesday, June 26th
Strength
Back squat (6x6) at 75% 1RM
Then:
10 Rounds for time of ...
10 Dead lifts (95/135)
10 Chest to Bar Pull-ups
Back squat (6x6) at 75% 1RM
Then:
10 Rounds for time of ...
10 Dead lifts (95/135)
10 Chest to Bar Pull-ups
Thursday, June 27th
Strength
Split Press (5x4) at 75% 1RM shoulder press
Then:
For Time ...
1000M Row
3x 21 Kettle Bell Swings + 21 Wall Balls
750M Row
2X 15 Kettle Bell Swings + 15 Wall Balls
500M Row
1X 9 Kettle Bell Swings + 9 Wall Balls
Split Press (5x4) at 75% 1RM shoulder press
Then:
For Time ...
1000M Row
3x 21 Kettle Bell Swings + 21 Wall Balls
750M Row
2X 15 Kettle Bell Swings + 15 Wall Balls
500M Row
1X 9 Kettle Bell Swings + 9 Wall Balls
Friday, June 28th
Strength
EMOM for 7 minutes,
1 Snatch (full) at 85% 1RM
Then:
For Time...
100 MedBall Cleans
EMOM for 7 minutes,
1 Snatch (full) at 85% 1RM
Then:
For Time...
100 MedBall Cleans
Sunday, June 16, 2013
Monday, June 17th
Strength
15 minutes to establish 1RM Clean & Jerk
Then:
"Death by Slam Balls" with a 2 burpee buy-in.
Perform 1 SB the 1st minute, 2 SB the 2nd minute,
3 SB the third minute, and so on until you cannot
complete the required repetitions within the minute.
Begin EMOM with 2 burpee's.
15 minutes to establish 1RM Clean & Jerk
Then:
"Death by Slam Balls" with a 2 burpee buy-in.
Perform 1 SB the 1st minute, 2 SB the 2nd minute,
3 SB the third minute, and so on until you cannot
complete the required repetitions within the minute.
Begin EMOM with 2 burpee's.
Tuesday, June 18th
Strength
15 minutes to establish 1RM Snatch (Full)
Then:
500m Row for time.
Then:
3 min. ME Wall Balls (20/14)
3 min. ME KB Snatches/Alt. arms (35/26)
Rest 1 minute
2 min. ME Wall Balls
2 min. ME KB Snatches/Alt. arms
Rest 1 minute
1 min. ME Wall Balls
1 min. ME KB Snatches/Alt. arms
15 minutes to establish 1RM Snatch (Full)
Then:
500m Row for time.
Then:
3 min. ME Wall Balls (20/14)
3 min. ME KB Snatches/Alt. arms (35/26)
Rest 1 minute
2 min. ME Wall Balls
2 min. ME KB Snatches/Alt. arms
Rest 1 minute
1 min. ME Wall Balls
1 min. ME KB Snatches/Alt. arms
Wednesday, June 19th
EMOM for 5 minutes,
2 Hang Squat Cleans at 70%
*Do not go above 70%, this is intended as a warm up.
Then: 15 minutes to establish 1RM Back Squat
Warm up with sets of 2 to 3 reps. until reaching 80 to 90%,
Then after 2 minutes of rest, perform a walkout for 5 seconds
at 5 to 10% above projected 1RM.
Then: 8 minute AMRAP of,
8 Push-ups
16 V-ups
Thursday, June 20th
Strength
15 minutes to est. 1RM Push Press
Then:
1000m Row for time.
Then: 10 minute AMRAP of,
2 Wall Walks
4 Power Cleans at 70% of 1RM
6 Sit-ups
15 minutes to est. 1RM Push Press
Then:
1000m Row for time.
Then: 10 minute AMRAP of,
2 Wall Walks
4 Power Cleans at 70% of 1RM
6 Sit-ups
Friday, June 21st
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB Walking Lunges (53/35)
50 Knees to Elbows
50 Push Press (45)
50 Wall Balls
50 Burpee's
50 Double Unders
50 Box Jumps
50 Jumping Pull-ups
50 KB Walking Lunges (53/35)
50 Knees to Elbows
50 Push Press (45)
50 Wall Balls
50 Burpee's
50 Double Unders
Saturday, June 22nd
0800 Basics
*Must RSVP by 9pm on Friday.
0900 Team WOD
*Must RSVP by 9pm on Friday.
0900 Team WOD
Sunday, June 9, 2013
Monday, June 10th
Front Squats (3-3, 3-3, 2-2) at (75%, 80%, 85%)
Then: For time, "Fran"
21-15-9
Thrusters (95/63)
Pull-ups
Then: For time, "Fran"
21-15-9
Thrusters (95/63)
Pull-ups
Tuesday, June 11th
Snatch (3-3, 2-2, 1-1) at (75%, 80%, 85%)
Then: For time, "Diane"
21-15-9
Deadlifts (225/135)
Handstand Push-ups
Then: For time, "Diane"
21-15-9
Deadlifts (225/135)
Handstand Push-ups
Wednesday, June 12
Back Squat (3-3-3-3) FTL
Then: For time, "Grace"
30 Clean & Jerks (135/95)
Then: For time, "Grace"
30 Clean & Jerks (135/95)
Thursday, June 13th
Shoulder Press (2-2-2-2) FTL
Then: for time "Jackie"
1000m Row
50 Thrusters (45lbs)
30 Pull ups
Then: for time "Jackie"
1000m Row
50 Thrusters (45lbs)
30 Pull ups
Friday, June 14th
EMOM for 7 minutes
1 hang squat snatch at 65% 1RM
Then: 4 rounds for time,
21 KB Swings
15 Box Jumps
9 Burpee's
1 hang squat snatch at 65% 1RM
Then: 4 rounds for time,
21 KB Swings
15 Box Jumps
9 Burpee's
Saturday, June 15th
0800 Basic's *Must rsvp by 9pm Friday.
0900 Team Wod
Sunday, June 2, 2013
Monday, June 3rd
Back Squat (3,3,3) FTL
90 sec. rest between
Then, for time,
750m Row
50 Wall Balls
40 Box Jumps
30 Push Press (95/63)
20 Pull-ups
10 Burpee's
750m Row
90 sec. rest between
Then, for time,
750m Row
50 Wall Balls
40 Box Jumps
30 Push Press (95/63)
20 Pull-ups
10 Burpee's
750m Row
Tuesday, June 4th
Squat Snatch (3,2,2,1)
Start at 75% 1RM
Then;
15 minute Amrap of,
7 hang cleans (95/63)
7 HSPU
30 jumping lunges
Start at 75% 1RM
Then;
15 minute Amrap of,
7 hang cleans (95/63)
7 HSPU
30 jumping lunges
Wednesday, June 5th
EMOM for 8 minutes
1 clean high pull + 1 clean & jerk
at 80% 1RM
Then;
2 Rounds for time
40 burpee's
10 strict pull-ups
Then with no rest,
30 front squats (95/63)
Then with no rest,
40 burpee's
10 strict pull ups
1 clean high pull + 1 clean & jerk
at 80% 1RM
Then;
2 Rounds for time
40 burpee's
10 strict pull-ups
Then with no rest,
30 front squats (95/63)
Then with no rest,
40 burpee's
10 strict pull ups
Thursday, June 6th
3X Max V-outs
Then;
2 Rounds for Time of,
10 Cal Row
20 V-ups
30 KB SDHP (53/35)
40 Slam Balls (20/15)
Then;
2 Rounds for Time of,
10 Cal Row
20 V-ups
30 KB SDHP (53/35)
40 Slam Balls (20/15)
Friday, June 7th
Push Jerk (3,3,3,3)
Start at 75% 1RM
Then:
For Time
50 double unders
30 Toes 2 Bar
20 Ring Dips
50 double unders
20 Toes 2 Bar
10 Ring Dips
50 double unders
10 Toes 2 Bar
5 Ring Dips
Start at 75% 1RM
Then:
For Time
50 double unders
30 Toes 2 Bar
20 Ring Dips
50 double unders
20 Toes 2 Bar
10 Ring Dips
50 double unders
10 Toes 2 Bar
5 Ring Dips
Saturday, June 8th
0800: Skills & Technique Class
0900: Team Wod
0900: Team Wod
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