August 31, 2015

IMG_5484

Warm Up:
Sled Push
8 Barbell OHS
8 Barbell Strict Press to Behind the Neck Press
6 Pullups
x2

Strength:
3×1+1 Power Snatch + Snatch Balance @ 85%
3×2 Jerk Behind the Neck @ 85%

WOD:
15-10-6:
Bar MU
Thrusters (165/115)

August 27, 2015

IMG_5318

Warm Up:
400m
1 Barbell Full Bear Complex (PC + FS + S2O + BS + S2OH), 7 times through without dropping bar
:30 bear crawls
2 Pullup Complexes (1 Strict + 2 Kipping + 3 Butterfly)
Prowler push

Accessory:
15 G2SH with Stone
Start Light and work up to heavy load

WOD:
Midline Madness
400m Run
50′ Yoke or Barbell carry
x6

August 26, 2015

IMG_5346

Warm Up:
10 Barbell Deadlifts
10 Alt. Cluster
:30 hollow rock

Strength:
Deadlifts
1×5 @ 55%
1×5 @ 60%
1×5 @ 65-70%
Follow by 3×10/leg Single Leg KB DL (70/53)

WOD:
Move 700 lb. of odd objects 50 yards and back again
Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate approximately 700 lb. worth.

August 25, 2015

IMG_5231

Warm Up:
400m
10 Barbell Strict Press
:30 Bar Hang
20′ HSW
:30 KBS

Strength:
Strict Press
1×5 @ 55%
1×5 @ 60%
1×5 @ 65-70%
Follow each set with 8 Ring Rows

WOD:
5 Tire Flips / 4 Deadlifts (275/185)
4 Legless Rope Climbs
100m Farmers Carry
x4

August 24, 2015

IMG_5214

Warm Up:
3 min Jump Rope
10 Barbell Back Squat
10 Barbell Push Jerk

Strength:
Box Back Squat
1×5 @ 55%
1×5 @ 60%
1×5 @ 65-70%
Follow each set with 10 Goblet Squats

WOD:
10 Ground 2 OH (115/75)
200m
x4

August 20, 2015

IMG_5199

Warm Up:
400m
10 Burpees
:30 Hollow rock
10 Squat Jumps

Strength:
5×5 Deadlifts
Then
EMOM 8 minutes
ODD: Bulgarian Split Squats (med weight)
Even: Pendlay Row

WOD:
15min Running Clock, performed as 5 rounds of the following:
:30 max rep burpees
:30 rest
:30 max rep DB thrusters (2×35/20)
:30 rest
:30 TTB
:30 rest
*three scores: total burpees, total thrusters, total TTB

August 19, 2015

IMG_5190

Warm Up:
Prowler push
7 Barbell OHS + Sotts Press @ bottom
:20 Barbell Clean grip OHS
7 Alt. KB/DB Snatch (light)
:20 Pullup hold w/ chin over hands on rings

Strength:
3×3 Jerk Dips @ 95+%
3×2 Power Jerk (from racks) @ 80%

AMRAP 11 minutes:
6 Front Rack Forward Lunges (stationary) (95/65)
6 Alternating DB Single-Arm Snatch (35/20)
6 Ring Dips
200m

August 18, 2015

IMG_5152

Warm Up:
3 min Row
10 Barbell Front Squats
:30 banded side steps (10 each way)
10 Barbell Good Mornings
:30 KB Swings
x2

Strength:
3×5 Front Squats @ 80%
3×8 Barbell SPEED Low Step Ups @ 95/65 (barbell on back)

WOD:
30 KB Goblet Squats (70/53)
30 Russian Swings
30 American Swings
*On the the top of each minute you must complete 5 burpees*

August 17, 2015

IMG_5143

Warm Up:
400m
10 Air Squats
10 Push Press
10 Ring Rows
x2

Strength:
5×5 Back Squats @ 70-75%
3×3 Snatch Push Press (BH) @ 70%

WOD:
21-15-9
Snatches (115/75)
C2B

August 13, 2015

IMG_5096

Warm Up:
2 min Air sqts
10 Barbell Lat pullovers laying on ground
:30 Pullup hold w/ chin over bar
25m Alternating Foot Pull drills
:30 hollow rock hold

Endurance:
6 x 200m 70-80%

WOD:
10 HR Pushups
9 T2B
8 Ring Dips
7 Hang Snatch (115/75)
x4