7/7/2015

 STRENGTHimage

4 sets:

Front squat x 8-10 reps, rest 45 sec

Strict pullups x 6-8 reps, rest 45 sec

Plank hold x 45 seconds, rest 45 sec

METCON (Time)

For time:

30 Kb swings

15 burpees to target

24 Kb swings

12 burpees to target

18 Kb swings

9 burpees to target

 

7/6/2015

 

STRENGTH

Every minute on the minute for 15 minutes (5 sets of each):

Min 1- Barbell or Dumbbell floor press x 8-10 reps

Min 2- Banded hip bridges x 20 reps

Min 3- 45 seconds of double under practice

METCON (ROUNDS AND REPS)

Amrap in 10 minutes:

10 ground to overhead with DBs

Run 100 meters

10 pushups

Run 100 meters

 

4th of July WOD

Sunday closed


 Partner WOD – 9:00am onlyimage

In teams of 2 with only one partner working at a time, complete….

4 rounds for time of:

30 barbell thrusters

40 DB or KB snatches

30 box jump-overs

*Run 1 lap

*Both athletes perform the run together

 

 

7/3/2015

imageNO 5:15AM CLASS

9:15AM, 10:15AM AND 5:30PM ONLY

METCON (Time)

Every 8-min for 40-min (5 sets):

Run 800 meters or row 1k

21 KB swings (53/35)

12 pull-ups

Note the times for each set, add them for total working time

 

7/1/2015

imageMETCON (Time)

10-1 reps of:

Clean & Jerk (135/95)

*after each round:

Rx’d: 4 strict pullups, 4 strict hspu, 8 pistols

Sx’d: 7 ring rows,8 pushups, 15 squats

6/30/2015

METCON (Rounds aimagend Reps)

AMRAP in 12 minutes of:
12 alternating DB snatches
12 jumping lunges
12 shuttle sprints (15 meters)

 

6/26/2015

STRENGTH

imageBack squat

5 reps @ 65%

4 reps @ 75%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

1 rep @ 100+%

(optional) 1 rep @ 103-105%

Rest 2-3 minutes between sets

METCON (TIME)

21-15-9 Reps of:

Front squat (135/95)

Toes 2 bar

6/25/2015

A. Every 2-min for 20-min (10 sets):

Halting clean DL(1st pull) + Clean pull + Power clean + Clean

B. Push-jerk

3-3-3-1-1-1

C. 3 sets of :

Single-leg hip bridge x 10 reps each leg @2011, rest 45 sec

Reverse snow angels x 15-20 reps, rest 45 sec

D. Row 500 meters for time

6/24/2015

Every 6-min for 30-min (5 sets):
Run 400 meters
12 overhead squats (135/95)
12 pull-ups
12 box jump-overs (24/20)

6/23/2015

STRENGTH

4 sets of:

Strict handstand push-ups or L-seated DB press x 10-12 reps, rest 45-60 sec

Strict supinated grip pull-ups x 8-10 reps, rest 45-60 sec

Bent-over barbell rows x 6-8 reps, rest 45-60 sec

Band pull-aparts x 20 reps, rest 45-60 sec

METCON (REPS)

Max reps in 6-min of:

push-up + DB squat-clean-thruster