September 30, 2014

IMG_9529

Warm Up:
3 min Row
3×8 Strict Press
3×8 HSPU

Strength:
Strict Press 1×5 @ 50%, 3×5 @ 60%, 2×5 @ 70%
*Follow with 2×12 HSPU

AMRAP 20 minutes:
10 Burpee Pullups
30 Squats
:30 Hollow Rock Hold

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September 29, 2014

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Warm Up:
400m
3×8  BS
3×8  PP
3×8  OHS
Crossover Symmetry Activation

Strength:
Back Squats: 1×5 @ 50%,  3 x5 @ 60%,  2×5 @ 70%
*Follow with 2×12 Goblet Squat (53/35)

Wod:
20 UB Wall Balls (20/14)
20 OHS (135/95)
20 Push Press (135/95)
20 OHS
20 UB Wall Balls

September 26, 2014

IMG_7752

Warm Up:
3 min Run
3×10 Squat Clean
3×10 Wall Balls
20 Jerk Drills

Strength:
5×1 Clean & Jerk
*Follow with 10 Double KB/DB Clusters (53/35)

AMRAP 4 minutes:
15 Banded Good Mornings
15 Wall Balls (20/14)
15 Box Jumps (24/20)
100m
Rest 1 minute
x3

September 25, 2014

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Warm Up:
3 min Row
3×8 Box Back Squats
3×8 Hang Cleans
3×8 Pushups

Endurance:
4 x 400m at 70-80%
Rest 90 seconds between each

WOD:
30 cal Row / 800m Run
30 Burpees over Bar
30 Hang Cleans (135/95)

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September 24, 2014

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Warm Up:
3 min Run
3×8 Good Mornings
3×8 Thrusters
C/S

Strength:
5×1 Deadlifts
*Follow with 10 Weighted Pistols

“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pullups

September 23, 2014

IMG_0847

Warm Up:
3 min Row
3×8 Strict Press
3×8 Deadlifts
3×8 HSPU
C/S

Strength:
5×1 Strict Press
*Follow with 3×10 HSPU (5 strict + 5 kipping)

“Diane”
21 – 15 – 9
Deadlifts (225/165)
HSPU

September 22, 2014

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Warm Up:
3 min Run
3×10 Back Squats
3×5 Pushups
3×10 Pullups
C/S

Skill:
Muscle Ups

Strength:
5×1 Back Squats
*Follow with 3×1 Goblet Squats (70/53)

“Cindy”
AMRAP 20 minutes:
5 Pullups
10 Pushups
15 Squats

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September 19, 2014

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Warm Up:
7 min Airdyne/Run

Strength:
12 min to find 1RM Thruster

WOD:
1/2 “MURPH”
800m
50 Pullups
100 Pushups
200 Squats
800m

September 18, 2014

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Warm Up:
3 min Row
3×10 OHS
3×5/5 Pistols
3×10 Hang Snatch

Strength:
12 minutes to find 1RM Hang Snatch

AMRAP 12 minutes:
50m KB Farmers Carry (70/53)
10 Alternating Pistols
3 OHS (185/125)

September 17, 2014

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Warm Up:
400m
3×5 T2B
3×8/8 Lunges with barbell
3×8 Thrusters

Strength:
12 minutes to find 1RM Weighted Pullup

AMRAP 10 minutes:
8 T2B
8 DB Thrusters (35/25)
12 Walking Lunges with DBs