March 26, 2015

IMG_3096

Warm Up:
800m
Crab Walk down
Bear Crawl back
10 push-ups
x2

Strength:
A: 5 Bench Press @ 70-80%
B: 5 Weighted Ring Dips
C: Max Rep in :20 sec Push Press 95/65
x4

WOD:
2 Rope Climbs
20 KB Snatch (53/35)
20 BW Bench or Floor Press
20 1/2 BW Walking Lunges
2 Rope Climbs

March 25, 2015

IMG_3155

Warm Up:
3 minute Farmer Carry – 5 Burpees OTM

Strength:
A: 5 Strict Press @ 70-80%
B: 5 Good Mornings @ 70-80%
C: Max Rep in :20 sec DB ROW – HEAVY
x4

WOD:
4 Deadlifts (225/155
14 Box Jumps (24/20)
4 Clean and Jerks (185/125)
400m
x4

March 24, 2015

IMG_3102

Warm Up:
400m
2x
10 Barbell Hang Power Clean
10 GHD Sit-ups
10 Ring Rows

Endurance:
1x TABATA DU
:20 on, :10 off
REST 1:00 min between rounds 4 and 5

Then
1x TABATA Airdyne
:20 on, :10 off
REST 1:00 between rounds 4 and 5

WOD:
400m
10 Hang Power Cleans (135/95)
15 C2B Pull Ups
x3

March 23, 2015

IMG_3079

Warm Up:
3 min Jump Rope
2x
10 Barbell Box Back Squat
:45 Wall Sit
5 Strict Pullups
:45 Hollow Rock bar hang

Strength:
A: 5 Box BS @ 70-80%
B: 5 Weighted Pullups @ 70-80%
C: Max rep in :20 Sec Wall Balls
x4

WOD:
50 DU
12 Power Snatches (115/75)
3 Bar MU / 6 C2B Pullups
x3

March 19,2015

IMG_3024

Warm Up:
1 min Push-up Plank Hold
10 Seated Box Jumps
10 Burpees
x3

Strength:
A: 5 Bench @ 65-75%
B: 5 Seated BarbelTriceps Ext (heavy as possible w/ perfect form)
C: Max Rep in :20 Ring Dips
x3

WOD:
400m
20 Box Jumps (24/20)
10 Alternating single leg step ups w/ bar overhead (45/35)
20 HSPU
10 Alternating single leg step ups w/ bar overhead
20 Box Jums 24/20
400m

March 18, 2015

IMG_1896

Warm Up:
200m run
1:00 KBS (35/26)
10 GHD Situps
x3

Strength:
3×2 Hip Clean + 3 Hang clean below knee @ 70%
3×6/6 One Leg Squat

WOD:
3 min row (cals) or KB SDHP (70/53)
1 min MU
x3

March 17, 2015

IMG_2946

Warm Up:
Dynamic warmup
2x:
10 Barbell Thrusters
:30 HS Hold
:30 MB ball Wall Sit

Endurance:
100m,200m,300m,300m,200m,100m
Rest 1:1

AMRAP 7 minutes:
9 Thrusters 95/65
50m Farmers Carry

March 16, 2015

IMG_2977

Warm Up:
2 min cont. TGU (35/26)
20 Walking lunges
15 Jumping Squats
10 Pushups
x3

Strength:
3×3 Hip Snatch @ 65%
3×2 Power Claen and Push Jerk @ 77%
3X3 Front Squat @ 80%

AMRAP 8 minutes:
5 Deadlifts (185/125)
20 Wall Balls (20/14)
Every round add 20# on Deadlifts

March 13, 2015

IMG_2958

Warm Up:
400mMB Bear Hug Run (20/14)
7 H/L PVC Wrap arounds
7 H/L PVC Passthroughs
10 KBS
10 KB Deadlifts

Strength:
A: :20 Max rep Push Press @ 85%+
B: 5 Good Mornings
C: :30 max rep HRPU
x4

AMRAP 5 minutes:
3 Power Cleans (115/75)
4 Squat Cleans
5 Burpee over Bar
Rest 5 min
AMRAP 5 minutes:
3 Deficit HSPU
4 SDHP 75/55
15 DU

March 12, 2015

IMG_2906

Warm Up:
2 min strapless Row
2x:
10 Barbell Deadlift
:30 Glute Bridge hold w/ plate on hips (45/25)
10 Barbell Pendlay Rows

Skill:
2 min Hollow Rock

Strength:
A: :20 Max Rep DL @ 85%+
B: 5 Pendlay rows
C: :30 max rep alternating DB suitcase DL (2×60/40)
x4

WOD:
3-6-9…
Ring Dips
BS 165/115
*after each round, perform 2 bar MU
Time Cap:  10 minutes

IMG_2938

Birthday Burpees for Jessie!