2014 10 09
A.
Jerk Skill Work
B.
Complete 5 Heavy sets of
3 Front Squats + 1 Jerk
C.
EMOTM x10
40yd Shuttle Sprint 10,20,10 shuttle
2014 10 08
2014 10 08
A.
3 Rounds
Max Chin Up Hold
10 Tempo Push Ups, 3 down 0 at the bottom 1 at the top
B
3 Rounds
Max L-Sit
10 Barbell Bent Over Row
C.
4 Rounds
2 Minutes to complete
250m Row
Max Double Unders
2 Min Rest
Score is total Double Unders
2014 10 07
A.
15 min to establish heaviest weight in the Snatch Complex below
1 Hang Power Snatch + 1 Hang Snatch + 1 Snatch
Note:
for those who can’t go in a good looking full snatch all of these will be power snatches.
B.
Every 90 second for 8 Rounds
1 Set of the complex from above at 70-75%
C.
8 min AMRAP
10 Ring Rows
10 Russian Style Kettlebell Swings AHAP
Note:
Come in with a game plan today, move fast and pay attention, there is a lot of stuff to get done.
2014 10 06
2014 10 06
A.
Squat 5 RM
Note:
You should have some prior 5’s (we’ve been doing a few of them lately) Keep getting after this, try to best your prior attempts each time by 3-5%+
B.
4 Rounds
1 min as Bench Spotter “aka” Rest
1 min max Bench Press 135/95
1 min max Ball Slams
1 min to complete a 200 m Run
*** in teams of 4, each team member will start at a different station and rotate through for a total of 4 Rounds
2014 10 05
A.
15 minutes to work to a heavy single Overhead Squat
B.
8 minute amrap
3 Overhead Squats 95/65
3 Chest to Bar Pull Ups
6,6,9,9,12,12….continue up the ladder as long as you are able in the time remaining
Note:
If you have issues with your overhead position, you will front squat for today’s strength and workout. For the strength, you may pull from the rack, for the workout, you must pull from the floor
2014 10 04
A.
17 minute amrap
15 Back Squats 135/95
20 Deadlifts 135/95
25 Box Jump Overs 24/20
30 Shoulder Taps L/R = 1
25 Kettlebell Swings 55/35 *American
20 Bar Facing Burpees
15 Front Squats 135/95
***CHANGE WEIGHT***
15 Back Squats 185/125
20 Deadlifts 185/125
25 Box Jump Overs 24/20
30 Shoulder Taps L/R = 1
25 Kettlebell Swings 55/35 *American
20 Bar Facing Burpees
15 Front Squats 185/125
Notes:
Weight is pulled from the floor
If you cannot change the weight to a heavier weight, you will remain at the same weight
2014 10 03
5 Things you can do to improve sleep quality
A.
Team Workout
4 Rounds
Farmers Walk 30yd out and Back
15 Cal Row
10 Dynamic Push Ups
*Note: Farmers walks are, heavy. Like real heavy.
[wod]
2014 10 02