8/29/2015

OFF SITE BEACH WOD @ Smoke Rise Lake image1

12:00 noon

BBQ/PARTY

1:00pm

use the password “Armstrong”@ the front gate

8/28/2015

imageA. Push-press

3-3-3-2-2-2

Build to heavy double for today

B. Benchmark TBA at the gym

8/26/2015

imageA. Every 2 minutes for 20 minutes (10 sets):

Sets 1-5: squat clean x 2 reps

Sets 6-10: squat clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM

B. “5 minute capacity test”

Amrap in 5 minutes (Rounds and Reps):

5 Squat cleans (135/95)

10 Burpees over the bar

 

8/25/2015

A. 4 sets:

Single-leg hip bridges x 8 reps each leg @3011,

rest 30 seconds

Strict ring dips x 6-8 reps,

rest 60 seconds

B. For time:

Row or Airdyne 80 calories

50 wall ball shots

40 box jumps

30 KB swings

Run 800 meters

824/2015

A. Every 3-minutes for 15-minutes (5 sets):image

Dead hang pronated-grip pull-ups x 6-8 reps

Tempo push-ups x 10 reps @1111

B. Amrap in 7-minutes (Reps):

Ascending by 3 reps

3 thrusters, 3 pull-ups

6 thrusters, 6 pull-ups

9 thrusters, 9 pull-ups

12 thrusters, 12 pull-ups……ETC

Rx’d weight = (95/65)

8/23/2015

TBA at the gym

image

 

8/22/2015

imageWith a running clock:

Start 0:00 – Row 1000 meters or airdyne 65 calories

at 5:00 – 50 burpees

at 10:00 – 30 strict pullups (any grip)

at 15:00 – 50 wall ball shots

at 20:00 – 30 alternating single-arm Dumbbell snatches

at 25:00 – run 800 meters

8/21/2015

A. Back squatimage

3-3-2-2-1-1-1

Build to max single for today

Rest 3-4 minutes between

B. Benchmark Surprise

8/20/2015

imageA. Every 2 minutes for 16 minutes (8 sets):

3 Position clean (high hang + hang + full) + jerk

B. 5 sets:

Deficit clean deadlift x 3 reps

8/19/2015

imageA. 4 sets:

Strict supinated-grip pullups x 6-8 reps, rest 30 seconds

L-sit hold x 30 seconds or plank hold x 60 seconds, rest 60 seconds

B. In teams of 3, each complete 5 rounds for time of:

Row or airdyne 20 calories

20 front squats w/DBs or KBs

20 box jumps or step-ups

*one person at each station, rotate to next movement as a team