Monday Feb 16, 2015

15 min to Set 1 RM Jerk - Push or Split

5 Muscle Up in Band

Wod - 9 min AMRAP: 3 min Max Rep Power Cleans 75#
                                      3 min Max Rep Front Squats 75#
                                     3 min Max Rep Shoulder to Overhead 75#

5 min EMOM: Ring Dips - As many as you can get in 20s, Rest the remainder of the minute. 

Post Total Reps

50 GHD Situps

Friday Feb 13, 2015

5 min EMOM: 6 Snatch Grip Deadlifts 85#

Wod - For time: 2,4,6,8,10 Rep rds of - Pullups
                                                                Power Cleans 75#
                                                                Box Step Ups 20" 33# Barbell on back

50 Situps
                          
                         
                         
                         
                           
                           
        

Thursday Feb 12, 2015

15 C2B Pullups

3rds NOT timed - 5 Squat Cleans 60%
                              3 Squat Cleans 70%
                              1 Squat Cleans 80%

This should take no more than 10 minutes

Wod - 15 min AMRAP: 15 Box Jumps 20"
                                        12 Kb Swings 36#
                                          9 HSPU

30 Hip Ext

Tuesday Feb 10, 2015

6 min EMOM: 5 Thrusters 55#

Wod - For time: 500m Row Buy in
                           5rds 5 Front Squats 85#
                                   5 Pullups
                           500m Row Cash Out

6 min EMOM: 3 Snatches 75% 1RM - No t Touch N Go, Reset each rep

50 GHD Situps

Monday Feb 9, 2015

15 min to set 1RM Sq Clean

Wod - 6rds for time: 2 Band Muscle Ups
                                  4 Deadlifts 115#

2 miles on Airdyne for time

3x10 Bicep Curls

30 Reverse Hypers

Saturday Feb 7, 2015

8 min EMOM: 3-6 Pullups

Wod - 5rds for time: 2 Sprints to Back of Gym and Back
                                  8 SDHP 55#

3x10 Back Ext

Friday Feb 6, 2015

3x8 Push Press

3min AMRAP: Back Squat 75

Wod - For time: 10 Banded Muscle Ups
                           30 OHS 

2x10 Bicep Curls and Tri Ext

30 GHD Situps for time

Thursday Feb 5, 2015

10 min EMOM: Odd 5 Deadlifts 135#
                          Even 5 Ring Dips

Wod - 500m Row Buy in
           3rds for time: 15 Hang Power Snatches 45#
                                  50 Double Unders
           500m Row Cash Out

30 Reverse Hypers    

Tuesday Feb 3, 2015

6x5 DB Snatches - 5 in a row with R then 5 for L for one set.  Go heavier each Set

Wod - 10 min AMRAP: As Many Power Cleans as Possible 75# - Stop every minute and do 6 Pushups

1 Mile for time on Airdyne

Rest 3 min then Repeat

50 GHD Situps for time

Monday Feb 2, 2015

5x3 Snatch Balance 45#

15-12-9 rep rds for time: Thrusters 45# and Pullups

8 min EMOM: 10 Box Jumps 20"

65 Unanchored Situps

Friday Jan 30, 2015

8 min EMOM: 1 Thruster 75# for all Lifts
                         1 Push Press
                         1 Push Jerk
                         1 Split Jerk

Wod - For time: 50 Cal Row
                           50 KB Swings 25#
                           35 Cal Row
                           35 KB Swing
                           20 Cal Row
                           20 KB Swing

3x10 each Back Ext and GHD Situps

Thursday Jan 29, 2015

15 min to Play with Snatches - Not a 1RM but go heavy

Wod - 7 rds for time: 10 Burpees
                                   10 Calories on Rower
                                   10 Med Ball Squat Jumps 10# - hold med ball in front rack and do a jumping Squat

3x10 Bicep Curls and Tri Ext

40 Hollow rocks

Tuesday Jan 27, 2015

5x3 Back Squat - You get 3 Warm Up sets, Each set should be Heavy, as least 75% 1RM

Power Cleans: 3x3 at 40% of 1RM
                        7x3 at 60%
Each set every 30s - This should take you to the 5 minute mark, Rest until 6 min and increase weight to 75% 1RM - Do 1 rep every 20s for 15 reps

Wod - 8 min AMRAP: 10 Alt DB Snatches 25#
                                      10 Ring Dips

3x15 Hip Ext  

Monday Jan 26, 2015

8 min EMOM: 3-4 Pullups

Wod - 4rds for time: 15 Thrusters 45#
                                  15 SDHP 45#
                                  15 Push Press 45#
                                  15 Box Jumps 20"

3x10 GHD Situps - 2# Med Bal, Touch the Ground and throw it at the wall as you come up. Hopefully it will rebound back to you:)

2x10 Bicep Curls

3x10 Good Mornings 33#

Friday Jan 23, 2015

5 min EMOM: 6 Pullups

Wod - For time: Row 750 meters
                           40 Hang Power Clean 55#
                           20 Thrusters 55#
                           20 HRPU

20 Reverse Hypers

Thursday Jan 22, 2015

10 min Alt EMOM: Odd - 5 Deadlifts 115#
                               Even - 20 Double Unders

1.5 miles on Airdyne

100 Situps

Tuesday Jan 20, 2015

For Time: 20-16-12-8 Power Snatches 
                                    Burpees
                                    Thrusters 
                                    T2B

Scale as needed

Go all out, this is all you have for the day                                                                                 

Monday Jan 19, 2015

Wod - TABATA: 8 rds each of: Pullups, Situps, Pushups and Squats - Rest 1 min between exercises.

For this WOD: You will need to set the timer up for 38 rds.  Start the timer for Pullups and go Rd 1-8 then rest on Rds 9-10.  Then Start Situps on Rd 11-18 and Rest 19-20.  Hopefully you get the idea.

LOWEST # of Reps counts, So if you get 20 pullups the 1st Rd then 4 the Last your score is 4.

Do NOT game this Wod, go all out to get a base line.  We will repeat it in a few weeks

Deadlift - 3x10 Standing on a 25# Plate - 65% 1RM

20 Good Mornings 33#

20 Reverse Hypers

Friday Jan 16, 2015

25 Pullups for time

10 min to set 1RM Snatch - NOT 1 minute longer

Wod - Row 2K for time

3x10 each of Tri Ext and Bicep Curls

50 GHD Situps

Thursday Jan 15, 2014

8x3 Front Squats

Wod - 3rds for time: 15 Box Jumps 20"
                                  15 Deadlifts 95#

5x3 Good Mornings

65 Unanchored Siutps

tuesday jan,13, 2015

1 set max rep Back Squats 65#

3 min AMRAP: Clean and Jerks 65#

Wod - 3rds for time: 30 Wallballs 10#

                                 30 Alt DB Snatches 20#

2x25 Good Mornings 55#

40 Hollow Rocks

Monday Jan 12, 2015

6 min EMOM: 3-5 Pullups

3 min to get as many 45# Hang Squat Snatches as possible

Wod - 200 Double Unders for time: Every minute stop and do 3 Deadlifts 95#

3 rds: 15 GHD Situps
          10 Reverse Hypers
          10 Bicep Curls 

Friday Jan 9, 2015

6 min EMOM: 3 Pullups

For time: 1000m Row
                25 Power Cleans 75
                50 Situps
                25 Power Cleans
                1000m Row

 3x8 Back Squats

Thursday Jan 8, 2015

8 min EMOM: 4 Ring Dips

Wod - For time: 21 KB Swings 36#  8 Box Jumps 20"
                                                           7 Burpee Box Jumps
                                                           6 Burpees Box Jump Overs 25# DB in Each Hand
                    
                           15 KB Swings         6 Box Jumps
                                                           5 Burpee Box Jumps
                                                           4 Burpee Box Jump Overs

                             9 KB Swings         4 Box Jumps
                                                           3 Burpee Box Jumps
                                                           2 Burpee Box Jump Overs

* For the BBJO start standing tall holding DB in each hand then drop to ground do burpee then step onto and over box carying DB's * 

Any questions let me know

5x5 Push Jerks

30 Hip Ext 

Tuesday Jan 6, 2015

8 min EMOM: 3 Pullups

Wod - For time: 21-15-9 Deadlifts 95#
                                         Wallballs 10#

3x10 Good Mornings