April 24, 2014

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Warm Up:
400m med ball run
3×8 Muscle Snatch
3×8 OHS
3×8 Pushups

Endurance:
2x250m
Rest 1:1
500m Time Trial
Rest 1:1
2x250m
Rest 1:1

“AMANDA”
9-7-5
MU
Squat Snatch (135/95)

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April 23, 2014

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Warm Up:
3 minute slow walking lunges
3×10 Push Press
3×5 HSPU
3×5 C2B Pullups

3×10 3-5 second Negative HSPU
3×5 Weighted Strict Pullups
3×3 Bar MU
x3

E.M.O.M. for 14 minutes:
Even: 8 Ring Rows
Odd: Max reps Push Press (115/75) in 30 seconds

April 22, 2014

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Warm Up:
3 minute Jump Rope
3×10 Snatch
3×10 Power Clean
3×10 Push Jerk

Skill:
Drop Snatches (barbell only)

Strength:
3×1 Snatch
then,
1 Power Clean
2 Hang Power Cleans
3 Jerks
x3

WOD:
50 DU
10 DB Snatch/arm (55/35)
50 DU
20 DB Snatch/arm
50 DU
30 DB Snatch/arm

April 21, 2014

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Warm Up:
3 min strapless row
3×8 Sumo Box Squat
3×8 Sumo Deadlifts
3×8 SDHP

Strength:
3×1 ME Sumo Box Squat
3×1 ME Sumo Deadlift

WOD:
12 minute running clock:
1 minute Box Jumps (30/24)
1 minute SDHP (115/75)
1 minute Box Jumps
1 minute Step Ups
2 minutes SDHP
3 minutes Step Ups
3 minutes SDHP

April 18, 2014

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Warm Up:
800m
3×10 Cleans
3×10 Push Press

Burgener Warm Up – Clean Focus
x2

Strength:
A: Clean and Jerk to a Max in 10 minutes
B: 3 Hang Squat Cleans (65-75%), Superset with Max Reps Power Snatches in 30 seconds (115/75) Rest 1 minute, x3

WOD:
30 HR Pushups
15 Cal Row
30 Goblet Squats (70/53)
15 Cal Row
30 Push Press (115/75)
15 Cal Row
30 Wall Balls (20/14)

April 17, 2014

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Warm Up:
3 minute strapless Row
3×8 HSPU
3×8 Strict Pullups

Skill:
Kipping Pullups and MUs

Endurance:
8x100m

AMRAP 20 minutes:
10 Strict HSPU
20 Strict Pullups
30 Alternating Jumping Lunges

April 16, 2014

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Warm Up:
3×8 Back Squats
3×8 Push Press
3×8 Behind the neck Thruster

Strength:
3×3 Back Squat (75-85%)
3×7 Push Press (65-70%)

WOD:
4 Bear Complex (165/115)
400m
x4

April 15, 2014

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Warm Up:
400m
2×10 Snatch
2×10 Power Clean
2×10 Light KBS

Burgener Warm Up – Snatch Focus
x2

Strength:
A: Snatch to a Max in 10 minutes
B: 3 Squat Snatches (70-80%), superset with Max Reps Power Cleans in 30 seconds (135/95) Rest 1 minute, x3

AMRAP 8 minutes:
20 DU
8 KBS (70/53)
1 Rope Climb

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April 14, 2013

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Warm Up:
400m
3×10 Deadlifts
3×10 Front Squats
3×5 K2E

Skill:
Pistols

Strength:
3×3 Deadlifts (75-85%)
3×7 Front Squats (65-75%)

AMRAP 12 minutes:
5 Box Jumps (24/20)
10 K2E
5 Thrusters (135/95)

April 11, 2014

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Warm Up:
800m
2×10 KBS
2×10 Squats

Skill:
Handstands and Handstand Walks

Strength:
Work up to 1RM Weighted Pullup
*Follow each set with Max Reps Ring Rows*

WOD:
1 mile run
then,
20 KBS (53/35)
20 Pullups
20 Jumping Lunges/leg
X3