Workout of the Day

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Monday 150420


Strength:

Back Squat

15 min to 1RM

Met Con:

For Time

500m Row

3 Rounds

10 Power Snatch 135/95#

20/10 Ring Dips

500m Row

2015-04-20 00.22.31

Saturday 150418


Strength:

Back squat

5 x 3, across

Met Con: 

Run 800m

60 Pull ups

50 Box jumps, 24/20"

40 Ab Mat Sit Ups 

30 Burpees 

20 OH Squats, 135/95lbs. 

Run 800m 

2015-04-18 07.38.04

Friday 150417


Strength:

Snatch complex:

5 Rounds

1 Power Snatch from high hang + 1 Power Snatch from above knee + 1 Power Snatch from ground and OH squat + 1 Squat snatch

Met Con:

3 Rounds

1 min max Farmer carry, 70/53 lbs.

1 min max Ball slams, 20 lbs.

1 min max KB Snatches 53/35 lbs

1 min Rest

Thursday 150416


Strength:

Back Squat

5x5 across

Met Con:

For Time

10 Deficit HSPU 6/4"

500m Row

20 Strict HSPU

500m Row

30 Kipping HSPU

500m Row


Wednesday 150415


Strength:

5 Rounds

2 Squat Clean +

1 Split Jerk @ 80% 1RM

Met Con:

2 Rounds

5 Min AMRAP

50 DUs

10 C2B

* Rest 3 min between rounds

Tuesday 150414


Strength:

Back squat

5 x 7, across

Met Con:

21-15-9

Deadlift, 225/155 lbs.

Wall balls, 20/14 lbs.

* Run 400m between each set

2015-04-14 09.52.20

Monday 150413


Skill:

5 Rounds

TTB for max reps unbroken

rest 1 min between rounds

Met Con:

5 Rounds

7 Split Jerk 155/105#

9 KB Swings 70/53#

12 Burpees

 VZM.IMG_20150413_091939

Sunday 150412


Rest Day

2015-04-13 09.22.52

Saturday 150411


No classes today.   On your own-

2 Rounds-

Run 400m

50 BW Squats

Run 400m

25 Burpees

2015-04-11 07.53.33

Friday 150410


Strength:

Front Squat

5 x 3, across

Met Con:

3 Stone to Shoulders

70' Handstand Walk

6 Stone to Shoulders

70' Handstand Walk

9 Stone to Shoulder

70' Handstand Walk

2015-04-10 11.43.01

Thursday 150409


Skill:

C2B Pull Ups

7 x 5-10 reps

-Rest 50 sec between sets

Met Con:

18 min AMRAP

60 DUs

30 Ab Mat Sit Ups

10 C&J, 155/110, 185/130, 205/145, 225/155 lbs.

*Increase weight each round

*If you reach the 4th round, do max reps C&J.

2015-04-09 11.29.53

Wednesday 150406


Strength:

Front Squat

5 x 5, across

Met Con:

"Amanda"

9-7-5

Muscle Ups

Squat Snatch, 135/95 lbs.

nicole ohs