10 Min Cap
5 Ground to over head 135
5 Ground to over head 155
adding 20 pounds till failure
Friday, March 20, 2015
2/25/15
5 Rds. For Time
200 Meter Run
11 Thrusters
200 Meter Run
11 Push Press
200 Meter Run
11 Reverse Floor press
200 Meter Run
11 Thrusters
200 Meter Run
11 Push Press
200 Meter Run
11 Reverse Floor press
Monday, March 2, 2015
2/21/15
Strength:
15 Min. 1 rep Thruster Max.
Metcon:
15 AMRAP
3 Burpees
7 Push ups
10 Squats
Top of Every Min. 3 Thrusters 135/95
15 Min. 1 rep Thruster Max.
Metcon:
15 AMRAP
3 Burpees
7 Push ups
10 Squats
Top of Every Min. 3 Thrusters 135/95
Thursday, February 26, 2015
2/20/15
Metcon
Mins. 1-5 9 Push Press 95/65
Mins. 6-10 7 Front squats 95/65
Mins. 11-15 5 Thrusters 115/85
Mins. 1-5 9 Push Press 95/65
Mins. 6-10 7 Front squats 95/65
Mins. 11-15 5 Thrusters 115/85
2/19/15
Strength
15 Min. Find Dead Lift max.
Metcon
5 x 3 Min. AMRAP
3 power clean
6 push ups
9 squats
15 Min. Find Dead Lift max.
Metcon
5 x 3 Min. AMRAP
3 power clean
6 push ups
9 squats
2/18/15
Metcon
400 Meter Run
50 Box Jumps
50 KB Swings
50 Push Ups
50 Sit Ups
50 KB Swings
50 Body Row
50 KB Swings
50 Dips
400 Meter Run
50 Box Jumps
50 KB Swings
50 Push Ups
50 Sit Ups
50 KB Swings
50 Body Row
50 KB Swings
50 Dips
2/15/15
Strength
5x5 Over Head Squat 85% 1 Rpm.
10 min. Snatch Balance
Metcon
4 Rds.
20 Sumo High Pulls
20 Dips
5x5 Over Head Squat 85% 1 Rpm.
10 min. Snatch Balance
Metcon
4 Rds.
20 Sumo High Pulls
20 Dips
Sunday, February 22, 2015
2/13/15
Strength:
5x5 Squat Cleans 85% 1 Rpm
Metcon:
8 Min Max Rds.
10 Back Squats 225/155
50 Meter Farmers Carry 75 DB
5x5 Squat Cleans 85% 1 Rpm
Metcon:
8 Min Max Rds.
10 Back Squats 225/155
50 Meter Farmers Carry 75 DB
2/12/15
Metcon:
EMOM 95/65 5 Rds
4 Burpees Before each Movement
10 Deads
10 Front Squats
10 Back Squats
10 Lunges
EMOM 95/65 5 Rds
4 Burpees Before each Movement
10 Deads
10 Front Squats
10 Back Squats
10 Lunges
2/11/15
Strength
5x5 Clean an Jerk 85% 1 Rpm
Metcon:
7 Min. Max Rds.
2 Power Cleans 90% 1 Rpm
3 Weighted Pull Ups
5 Box Jumps
5x5 Clean an Jerk 85% 1 Rpm
Metcon:
7 Min. Max Rds.
2 Power Cleans 90% 1 Rpm
3 Weighted Pull Ups
5 Box Jumps
2/10/15
Metcon:
400 Meter Run
100 Goblet Squats
Hill Run
100 Push ups
200 Meter Run
100 Sit ups
2 Min. Plank Hold
100 Burpees
400 Meter Run
100 Goblet Squats
Hill Run
100 Push ups
200 Meter Run
100 Sit ups
2 Min. Plank Hold
100 Burpees
2/6/15
Strength
5 Sets 3 Heavy Bench
Metcon:
Ground to Over Head & Burpees
135/95
10,9,8,7,6,5,4,3,2,1
5 Sets 3 Heavy Bench
Metcon:
Ground to Over Head & Burpees
135/95
10,9,8,7,6,5,4,3,2,1
2/5/15
4 Min. AMRAP
4 Push Ups
4 Sit Ups
1 Min Rest
4 wall balls
4 lunges
1 Min Rest
4 Curls
4 Push Press
1 Min Rest
4 Squats
4 Kb Swings
4 Push Ups
4 Sit Ups
1 Min Rest
4 wall balls
4 lunges
1 Min Rest
4 Curls
4 Push Press
1 Min Rest
4 Squats
4 Kb Swings
Wednesday, February 11, 2015
2/1/15
Strength:
Snatch Balance
Find 1 Rep. Max Power snatch
Metcon:
Tabata
Hang Cleans & Push Press
Snatch Balance
Find 1 Rep. Max Power snatch
Metcon:
Tabata
Hang Cleans & Push Press
Sunday, January 25, 2015
1/25/15
The Furious (Partner Wod)
100 Dead Lifts
90 Back Squats
80 Power Cleans
70 Jerks
60 Sumo High Pulls
50 Front Squats
40 Hang Cleans
30 Thrusters
20 Snatches
10 Overhead Squats
100 Dead Lifts
90 Back Squats
80 Power Cleans
70 Jerks
60 Sumo High Pulls
50 Front Squats
40 Hang Cleans
30 Thrusters
20 Snatches
10 Overhead Squats
1/22/15
Strength
Incline Bench Press 85% 5x5
Metcon
21-15-9
Hand Stand Push Ups
Pull Ups
Dips
Sit Ups
Push Ups
Incline Bench Press 85% 5x5
Metcon
21-15-9
Hand Stand Push Ups
Pull Ups
Dips
Sit Ups
Push Ups
Monday, January 19, 2015
Thursday, January 15, 2015
1/15/15
Metcon:
8 Rds.
8 Pull Ups
8 KB Swings
8 Atomic Sit Ups
8 Push Ups
8 Dips (ring)
8 Knees 2 Elbows
8 Hand Stand Push Ups
8 Squat Box Jumps ( Hips Below Bend Of the Knee, Load an Go)
8 Rds.
8 Pull Ups
8 KB Swings
8 Atomic Sit Ups
8 Push Ups
8 Dips (ring)
8 Knees 2 Elbows
8 Hand Stand Push Ups
8 Squat Box Jumps ( Hips Below Bend Of the Knee, Load an Go)
1/12/15
Strength:
Hang Cleans Form!!!
5,5,4,4,2,2
Metcon:
3 Rds.
15 Pulls Ups
10 Power Cleans
5 Thrusters
Hang Cleans Form!!!
5,5,4,4,2,2
Metcon:
3 Rds.
15 Pulls Ups
10 Power Cleans
5 Thrusters
1/10/15
Strength
Close Grip Bench Press
5x5
Metcon:
3 Rds.
40,30,20
Push ups
Dips
Body Rows
All Movements Weighted Going Up 10 Pounds Every round.
Close Grip Bench Press
5x5
Metcon:
3 Rds.
40,30,20
Push ups
Dips
Body Rows
All Movements Weighted Going Up 10 Pounds Every round.
Friday, January 9, 2015
Tuesday, January 6, 2015
1/6/15
Warm
Tabata's
Sit Ups/ Hip Ups
Hollow rocks/ Bicycles
Metcon:
5 Wall Walks
5 Chin Ups strict
5 Bench Press or Floor Press
5 Monster Bars
5 Man Makers
Tabata's
Sit Ups/ Hip Ups
Hollow rocks/ Bicycles
Metcon:
5 Wall Walks
5 Chin Ups strict
5 Bench Press or Floor Press
5 Monster Bars
5 Man Makers
1/5/15
Strength:
Front Squat Skill Training
Then 3x5 85% 1 Rep. Max.
Metcon:
15 Min. Time Cap
3 rds.
7 Pull Ups
21 Thrusters
21 KB Swings
7 Hand Stand Push Ups
Front Squat Skill Training
Then 3x5 85% 1 Rep. Max.
Metcon:
15 Min. Time Cap
3 rds.
7 Pull Ups
21 Thrusters
21 KB Swings
7 Hand Stand Push Ups
1/4/15
Strength:
10 Partner A.M.R.A.P.
1-1-2-2--3-3--4-4--5-5.......
Metcon:
20 Min. A.M.R.A.P.
8 Clean & Jerks
12 hand Release Push Ups
16 Wall Balls
10 Partner A.M.R.A.P.
1-1-2-2--3-3--4-4--5-5.......
Metcon:
20 Min. A.M.R.A.P.
8 Clean & Jerks
12 hand Release Push Ups
16 Wall Balls
1/1/15
2015
20 Rounds 15 Reps. 135/95 rx
Pull Ups
Thrusters
Burpees
Deadlifts
Push Ups
Front Squats
Dips
Push Press
Box Jumps
Pistols
Sumo High Pulls
Toes 2 Bar
Floor Press
Floor Wipers
Snatches
Sit Ups
Weighted Lunges
Kb Swings
Double Unders
20 Rounds 15 Reps. 135/95 rx
Pull Ups
Thrusters
Burpees
Deadlifts
Push Ups
Front Squats
Dips
Push Press
Box Jumps
Pistols
Sumo High Pulls
Toes 2 Bar
Floor Press
Floor Wipers
Snatches
Sit Ups
Weighted Lunges
Kb Swings
Double Unders
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