May 28, 2015

IMG_4154

Warm Up:
50 DU
2x
10 Alt. Barbell Split Jerk
8 Thrusters
8 Ghd Situps

Strength:
Each new set begins every 2:00
1x Split Jerk @ 85%+
12x Push Press (95/65)
x7

AMRAP 12 minutes:
10 Ring Dips
10 Bar Facing Burpees
5 Thrusters (135/95)

May 27, 2015

IMG_4144

Warm Up:
400m
2x
10 Supine Ring Rows
:45 row
10 Wall Balls (20/14)

Endurance:
250 m Row Sprint
Rest 1:1
x5

AMRAP 9 minutes:
100m Sprint
10 Sit Up to Wall Ball (20/14)

May 21, 2015

IMG_2768

Warm Up:
3 min banded partner run
2X
10 Pullups
50 Hollow rock to Superman

Endurance:
4 x 3 min steady state Airdyne / Run
Rest 3-5min btwn efforts

AMRAP 9 minutes:
2 MU
50m SPRINT

May 20, 2015

IMG_4088

Warm Up:
3 min Jump Rope
2X
10 Barbell Power Snatch
10 PVC warm up
10 SU to WB

Strength:
Each new set begins every 2:30:
2x Hang Power Snatch @ 65-75%
11 Seated Strict Press (heavy as possible)
x6

WOD:
15 Wall Balls (20/14)
10 HSPU
5 Squat Snatch (135/95)
x5

IMG_4082

May 19, 2015

IMG_4079

Warm Up:
3 min Row
2X
10 Barbell Squat Clean
25m Bear Crawls
10 Strict Pullups
:45 Hollow Rock

Strength:
Each new set begins every 2:30:
2x Power Clean @ 65-75%
11x Kipping or Butterfly Pullups
x6

WOD:
6 Deadlifts (315/225)
9 Box Jumps (30/24)
12 T2B
x5

May 18, 2015

IMG_5556

Warm Up:
3x Prowler Push
2x
10 Barbell Back Squat
10 Barbell Strict Press
8/8 DB Snatch

Strength:
Each new set begins every 2:30:
2x Back Squats @ 70-80%
11 Thrusters @ (75/55)
x6

WOD:
400m
5 Rope Climbs
40 Alt Pistols
40 Alt Single Arm DB Snatches (70/45)
400m

May 15, 2015

IMG_3990

Warm Up:
3 min Row
2x
10 Alt. Reverse Lunges with barbell
:30 single leg glute bridge
10 burpees
200m

Strength:
Each new set begins every 3:00, you have 2:00 to complete the work and a bonus 1:00 of rest for each couplet.
3x Deficit Deficit DL @ 75-85%
10 Alt Reverse Lunges (115/75)
x5

WOD:
30-20-10
Burpee Box Jumps (24/20)
Deadlifts (245/165)

May 14, 2015

IMG_4026

Warm Up:
800m
2x
10 Barbell Deadlift
:45 Wall Sit w/ MB (20/14)
10 Pullups
:45 Row

Endurance:
100m sprint :45 sec max cal
Rest 2 min
x6

WOD:
250m row
12 Push Press (115/75)
x3

May 13, 2015

IMG_3966

Warm Up:
3 min Jump Rope
2x
10 Barbell Front Squat
:45 Glute Bridge Hold
10 Barbell Squat Cleans
:45 Squat Test

50 Hollow Rock to Superman

Strength:
Each new set begins every 3:00, you have 2:00 to complete the work and a bonus 1:00 of rest for each couplet.
3x Front Squats @ 75-85%
5/side Bulgarian Split Squats (heavy as possible)
x5

SPEED CYCLE – PERFORM EACH WORKOUT @ 90%+
Max cal airdyne in 3 mins
Max Alt. KB Squat cleans in 2 min 53/35
Max 10/10m shuttles in 2mins
Max air squats in 2 min

May 12, 2015

IMG_3977

Warm Up:
400m
2x:
10 Barbell Pendlay Row
:45 Bar Hang
10 Barbell Snatches
:45 Hold at Top of Rings

Strength:
Each new set begins every 3:00, you have 2:00 to complete the work and a bonus 1:00 of rest for each couplet.
3x Pendlay Row @ 75-85%
10 Hang Power Clean (115/75)
x5

WOD:
7 MU
14 Snatches (115/75)
21 Wallballs (20/14)
7 MU
14 Squat clean (115/75)
21 Wallballs
7 MU

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