Workout of the Day

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Friday 150904


Oly:

Snatch Grip Push Press

8 x 3, across @ 55-65% 1RM Snatch

Met Con:

20 min AMRAP

200m Sprint

45 sec Rest

2015-09-03 21.50.45

Thursday 150903


Strength:

Back Squat

5 x 3, Heavy

Met Con:

"Open 11.5"

20 min AMRAP

5 Power Cleans, 145/100 lbs.

10 T2B

15 Wall Balls, 20/14 lbs.

2015-09-02 11.34.42

Wednesday 150902


HAPPY BIRTHDAY, JEFF!!!

Oly:

Snatch Grip Deadlift

6 x 2, 125% 1RM

Met Con:

5 Rounds-

2 minutes to complete,

100' Empty Sled Push

10 Push Press, 75/55 lbs.

20 DUs

2015-08-31 20.52.57

Tuesday 150901


Oly Strength:

5 Rounds (all heavy)

1 Hang Squat Clean +

4 Front Squats

Met Con:

For Time

100 Burpees

* Every minute stop and do 3 Strict Pullups/5 Jumping Pullups

-start with pullups 


Monday 150831


Skill:

EMOM x 10

3-8 Strict HSPUS

Met Con:

6 Rounds

5 Snatch 135/95#

15 BW Squats

15 Abmat Situps

-14 min cap

Sunday 150830


Rest Day

2015-08-29 10.40.39

"Rollin With My Homies"

Saturday 150829


Teams of 3:

10 min AMRAP

2 Rope Climbs

5 Burpees

*While one partner completes a FULL round, the other two hold a barbell, 275/205 lbs. If the bar drops to the floor at any point, the round does not count and the entire team must stop and do 10 BW squats.  Score is total rope climbs completed.

Then-

3 min AMRAP

Max reps team deadlift, 275/205 lbs.

Then-

1 mile team plate run, 45/35 lbs.

*One plate per team.

Friday 150828


w/ a running clock:

0:00- "Fran"

21-15-9

Thrusters, 95/65 lbs.

Pull ups

10:00- Rest

15:00- "Grace"

30 C&J, 135/95 lbs.


Thursday 150827


"Gymnastics Benchmark WOD" -Retest from 06/19/15

1 min max reps

-Pull ups

-Box jumps, 24/20"

-MUs/Ring dips

-T2B/High knee pulls

-HSPU/HR push ups

-Burpees

*Rest 2:30 between sets

Then-

For time-

500 DUs

Wednesday 150826


Oly:

Snatch High Pulls

5 x 2

Squat Snatch

3 x 3

Met Con:

For time-

800m Run

40 KB Swings, 53/35 lbs.

400m Run

20 KB Swings, 53/35 lbs.

200m Run

10 KB Swings, 53/35 lbs.

2015-08-25 15.02.19

Tuesday 150825


Skill:

EMOM x 10

1-5 Muscle Ups

Met Con:

5 RFT

5 Stone to Shoulders

10 Box Jumps, 30/24"

15 Pull Ups

2015-08-24 20.18.35

Sunday 150823


Rest Day