4/17/2015

A.  STRENGTH

Every minute on the minute for 12 minutes:

Minute 1  – Supine ring rows x 8 reps @ 2111

Minute 2 – L-seated DB press x 8 reps @ 2011

Minute 3 – Pushups x 10 reps @ 1111

B.  METCON (TIME)

6 rounds for time:

8 burpee box jumps

10 toes 2 bar

12 KB swings

 

4/15/2015

A.  STRENGTH

4 sets of:

Front squat x 6 reps @ 2011 rest 45 seconds

Turkish get-up x 2 each arm rest 45 seconds

Hollow hold/ hollow rock x 60 seconds rest 45 seconds

B. METCON (TIME)

For time:

Run 800 meters

15 strict pullups

40 walking lunges with KBs

15 strict pullups

Run 800 meters

4/14/2015

A.  STRENGTH

3 sets of:

Push-press x 6-8 reps rest 60 seconds

Side plank x 30-45 seconds each side rest 60 seconds

Single leg hip bridge x 6-8 reps @ 3011 each leg rest 60 seconds

B.  METCON (ROUNDS AND REPS)

AMRAP in 9 minutes:

9 burpee box jump-overs

9 push presses

9 ring dips

4/13/2015

A.  STRENGTH

3 sets of:

Deadlift x 6-8 reps @ 2111 rest 45 seconds

DB floor press x 10-12 reps @ 2011 rest 45 seconds

Alternating reverse lunges with DBs x 20 steps rest 45 seconds

B.  METCON (TIME)

For time:

Row 1000 meters

60 KB swings

30 KB goblet squats

Run 400 meters

4/11/2015

WOD: Teams of 4

For time:

A) Row 2000 meters, 100 KB swings 

B) Run 1600 meters, 100 wall ball shots

At the 12:00 mark (A) partners will switch with (B) partners

 

4/10/2015

A) STRENGTH

Every minute on the minute for 18 minutes:

Minute 1 – 2 Turkish get-ups

Minute 2 – single leg DB or KB Romanian deadlift x 6 reps each leg @ 2011

Minute 3 – strict press x 8 reps @ 2011

 

B) METCON (TIME)

3 rounds for time of:

10 DB or KB push press

10 box step-overs with DBs

10 strict pullups

4/8/2015

A) Every 2 minutes for 10 minutes (5 sets):
20 walking lunges with KBs in each hand
B) Every 3 minutes for 15 minutes (5 sets):
Floor press x 4-6 reps
C) 3 sets of:
Single arm DB rows x 8 reps each side @ 2111
Rest 45 seconds
Hollow rocks/Hollow hold x 60 seconds
Rest 45 seconds

4/7/2015

A) STRENGTH
Snatch:
Every 2 minutes for 12 minutes (6 sets):
2 hang snatches from position 2 (build to heavy load)
B) METCON (TIME)
3 rounds for time of: (15 minute cap)
20 burpees
20 toes 2 bar
Run 300 meters

4/6/2015

A) STRENGTH

Every 90 seconds for 18 minutes (4 sets of each):

Station 1 – Romanian deadlift (with DBs or BB) x 6 reps @ 3011

Station 2 – Supine ring rows x 8 @ 2111

Station 3 – L-seated DB press x 8 reps @ 2111

B) METCON (TIME)

3 rounds for time of:

5 renegade rows

10 strict pullups

20 walking lunges with DBs

4/5/2015 – EASTER

CLOSED