December 18, 2014

IMG_1304

Warm Up:
3 minute Jump Rope
3×8 Pullups (any style)
3×8 HSPU
3×8 False Grip Strict Ring Rows

Endurance:
400m TT, 300m TT, 200m TT, 100m TT
Rest 1:1 between each effort

WOD:
400m Run
20 Strict C2B
400m Run
20 Strict HSPU
400m run
20 False Grip Strict Ring Rows
400m Run

December 17, 2014

IMG_1224

Warm Up:
3 min continuous [LIGHT] KBS
3×10 Deadlifts
3×10 Pendlay Rows

Strength:
A: 5 DL @ 75-85%
B: 5 Pendlay Rows @ 75-85%
C: DL Barbell Hold w/ Bar @ 1\” below knee for max time in minute (115/75)
x3

WOD:
14min EMOM: as many reps, with good form
Even: Alt. Split Snatch @ 65%
Odd: C&J @ 65%

December 16, 2014

IMG_1276

Warm Up:
400m Run
2×8 Bench Press
2×8 Ring Dips
2x 10 Jumping Squats

Strength:
A: 5 Bench Press @ 75-85%
B: 5 Weighted Ring Dips (heavy as possible)
C: Floor Press Barbell Hold w/ Elbows @ 1in off ground for max time in minute (75/55)
x3

WOD:
20 Walking Lunges
200m Sprint
15 Ring Dips
15 HRPU
Rest 1:1 Btwn Rds
x3

IMG_1250 IMG_1252 IMG_1256

December 15, 2014

IMG_1197

Warm Up:
3 minutes continuous Air Squats
2×8 Box Back Squats
2×8 Pullups
2×8 Hang Snatch

Strength:
OTM with 1 min rest, 3x
A: 5 Box BS @ 75-85%
B: 5 Weighted Pullups @ 75-85%
C: BS Barbell Hold @ 1\” above bottom of squat for max time in minute (115/75)”

WOD:
9 Deadlifts (115/75)
6 Hang Power Snatch (115/75)
3 OHS (115/75)
x5

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December 12, 2014

IMG_1049

Warm Up:
3 min Row
3×8 Clean
3×8 Jerk
20 Wallballs

Skill:
Accumulate 2 minutes L hold from bar

Strength:
Part A – Clean and Jerk to a Max in 12 minutues. Take 85% of your 1RPM and complete 2×3 from the Low Hang Position.
Part B – Complete 5 sets of the following complex: 1xSnatch, 2xLow Hang Snatch

WOD: 12 minute clock
800m run
10 MU or 25 Strict C2B
in time remaining AMREP Alternating Split Jerk (135/95)
*bar must come from ground

December 11, 2014

IMG_1066

Warm Up:
3 min Run
3×8 Thrusters
3×8 Strict T2B
3×8 OHS

Strength:
10 min PingPong
5×3 – Thruster (75-80%)
5×7 – OHS (65-70%)

AMRAP 6 minutes:
6 T2B
6 Thrusters (115/75)
Rest 3 min
AMRAP 6 minutes:
6 GHD Situps or 12 Abmat MB Situps (20/14)
6 OHS (115/75)

December 10, 2014

IMG_1030

Warm Up:
3 min row
3×10 Box Back Squat
3×10 Behind the Neck Push Press
3×8 Ring Rows

Skill:
2min Hollow rock

Strength:
10min PingPong
5×3 – Box Back Squat (75-85%)
5×7 – Behind the Neck Push Press (60-65%)

WOD:
20 C2B Pull Ups
15 Push Press (120/80)
10 Box Jumps (30/24)
x3

December 9, 2014

IMG_1008

Warm Up:
3 min MB Bear Hug Run (20/14)
3×10 Snatch
3×10 Clean
5/5 Alt Split Jerk Footwork

Skill:
2 min Push-up Plank Hold

Strength:
Part A – Snatch to a Max in 12 minutues – Then take 85% of 1RPM and complete 2×3 from the Low Hang Position
Part B – Complete 5 sets of the following complex: 1xClean, 1xLow Hang Clean+Jerk, 1xJerk

AMRAP 9 minutes:
2 snatches @70% 1RM
40 UB DU (each mess up, do 2 burpees)

December 8, 2014

IMG_0995

Warm Up:
400m
3x Deadlift
3×8 Front Squats
3×8 Strict Pullups

Strength:
10 minute Ping Pong EMOM
5×3 – Deadlift (75-85%)
5×7 – Front Squat (65-70%)

AMRAP 15 minutes:
2 Rope climbs
Prowler Push down/back
30 Alternating pistols
Prowler Push down/back
2 Rope climbs

December 4, 2014

IMG_0979

Warm Up:
3 min Row or Airdyne
3×10 Box Back Squat
3×1″ HSPU
3×10 Pullups

Endurance:
Row 4x500m @ 70-80%
Rest 90 seconds between efforts

AMRAP in 12 minutes:
6 HSPU
6 L-pullups modify w/ strict pullups
2 Wall Walks
2 MU