2014 06 22
A.
10 Minutes of Turkish Get Up Practice
B.
Bench 1.1.1
C.
10 minute Amrap
12 Yard out and Back overhead lunge 45/25
4/8/12 Yard Shuttle
2014 06 22
Scary thought
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 1, 1, 1, 1, 1 (start your first set at 75-80% of 1RM) Press 5 RM
Conditioning
Complete 5 rounds: Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side) – 12 reps Dynamic Push Ups - 12 reps Sprint 100 meters
2014 06 22
A.
5 Minutes of Double Under Practice
B.
10 minutes to build to a heavy set of the complex
Hang Power Clean + Jerk (3+1)
C.
"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Score is separate totals of calories rowed, burpee reps and double-under reps completed.
2014 06 21
A.
15 minutes amrap
Teams of 2
30 Wall Balls
200m Run
30 Kettlebell Swings
200m Run
30 Step Ups
200m Run
2014 06 21
Bring a friend day tomorrow!!!
Surprise wod. I'm not posting it until midnight. Post your guesses to the blog!
2014 06 20
Conditioning
Complete as many rounds as possible in 15 minutes: 185 lbs Power Clean – 3 reps 3 rounds of the following: Pull Ups – 5 reps Push Ups – 10 reps Air Squats – 15 reps For each round, perform 3 power cleans then 3 rounds fo 5 pull ups, 10 push ups and 15 air squats or 3 rounds of “Cindy”.
2014 06 19
A) Mid-thigh hang clean and jerk - Every 2:00 - 2.2.2.2.2
Clean pull - 2x2 @ 100%, 2x2 @ 105%
B) Death by back squat @ 65% of 1RM
>>minute 1 = 1 rep, minute 2 = 2 reps, minute 3 = 3 reps, etc. until you can no longer complete the required number of reps for the minute
That's all for today! No core work unless you want to do some on your own!
2014 06 19
2014 06 19
So, tomorrow is Bring a friend Day, so don't forget that. Send out a mass email to all of the people in your address book. They would appreciate that.
A.
20 Minutes to establish Power Clean 1rm
B.
20 Minutes to establish Push Jerk 2rm
C.
5 minute amrap
3 Medicine Ball Cleans 40/30
5 Russian Kettlebell Swings 70/55
7 Burpees
2014 06 19