2/27/15

10 Min Cap

5 Ground to over head 135
5 Ground to over  head 155
adding 20 pounds till failure

2/26/15

Strength

Over Head Squats
5x5

Metcon:
21,15,9
Wall Balls & Pull Ups

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

2/24/15

2 Min. AMRAP
Max. Pull Ups

Strength

5,5,5, 4,4,3,3,2,1

2/23/15

Metcon;

EMOM 15
 1 Min. Push Press
2 Min. 20 KB Swings
3 Min. 40 D.U.

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

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

2/19/15

Strength

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

2/17/15

Strength:
DB Bench Press 5x5 Heavy


Metcon;

10 Ploy Push Ups
16 DB Snatches
20 Pull Ups

2/16/15

Strength

5x5x4x4x3x3x2x2x1x1

Clean & Jerk


Metcon:
21,15,9

Wall Ball & Pull Ups

2/15/15

Strength
5x5 Over Head Squat 85% 1 Rpm.

10 min. Snatch Balance

Metcon
4 Rds.
 20 Sumo High Pulls
 20 Dips

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

2/12/15

Metcon:
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

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

2/9/15

Dead Lift Form Practice

Metcon :
8 Dead Lift 315/250
15 K2E
8 HSPU
1 Min. Plank Hold
25 DU.

2/8/15

Thrusters & Pull Ups 135/95
21,15,9 Hill Run Between Rounds

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

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

2/4/15

Strength:
 Overhead Squats 5,5,4,4,3,3,2,2,1,1

Focus on form shoulders tight core .

2/3/15

6 Rds

6 Power Cleans
12 Box Jumps
6 Push Press
12 HSPU
6 KB Swings
12 Wall Balls

2/2/15

20 Min. E.M.O.M.

3 Dead Lifts 225
5 Pull Ups
3 DB Snatches

2/1/15

Strength:
Snatch Balance
Find 1 Rep. Max Power snatch






Metcon:


Tabata
Hang Cleans & Push Press

1/30/15

Strength
5x5 Incline Bench Press 85%

Metcon:
 5 Rds
10 HSPU
20 Pull Ups
30 Sit Ups

1/29/15

Ground To Over Head
15,000  His

12,000  Hers


30 Min. Time Cap. You Decide weight and reps.

1/28/15

Metcon:
25 Thrusters
25 Weighted Pull Ups
25 Bench Press (Bw)
25 Sumo High Pulls

1/26/15

Strength:
Back Squats 5x5 85% 1Rpm.

10 A.M.R.A.P.
 5 Clean Jerks
200 Meter Sprint

1/27/15

Metcon:
70 Burpees
60 Sit Ups
50 KB Swings
40 Pull Ups
30 HSPU

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

1/23/15

5 Rds.
7 Squat Cleans
10 Clapping Push Ups

1/22/15

Strength
Incline Bench Press 85% 5x5

Metcon
21-15-9
Hand Stand Push Ups
Pull Ups
Dips
Sit Ups
Push Ups

1/21/15

15-10-5 Back Squats
21-15-9 Back extensions
15-10-5 Push Press

1/20/15

10,9,8,7,6,5,4,3,2,1
Dumb Bell press
Pull ups
Sit Ups

1/19/15

Karen 150 Wall Balls (Every Stoppage do 8 pull ups)

1/18/15

Strength
Back Squats
5,5,4,4,2,2,2

Metcon:
15 A.M.R.A.P.
3 Weighted Pull Ups
6 Front Squats
9 Box Jumps

1/16/15

Metcon:
10,9,8,7,6,5,4,3,2,1

1 Arm DB Snatch switch arms after each rep.
Pull Ups

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)

1/14/15

Metcon:
20 Min. A.M.R.A.P.

10 Kb Snatches
10 Wall Balls
10 Renegade Rows.

1/13/15

Metcon:
30 Rds.
1 Squat Clean
2 Reverse Lunges
1 Overhead Press

1/12/15

Strength:
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.

1/9/15

Metcon:
50 Reps On All For Time.

Pull Ups
Burpees
Box Jumps
Push Ups
Sit Ups
Walking Lunges
Knees 2 Elbows
Dips
Double Unders ( 400 Singles)
Squats

1/8/15

Strength
Dead Lifts Form! Form! Form!


Metcon:
12 A.M.R.A.P.

15 Dead Lifts
20 Wall balls

1/7/15

5 Rounds
50,40.30,20,10

Push Ups
Dips

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

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

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

1/2/15

Metcon:
18-15-12-9-6-3

Burpee Box Jumps
Goblet Squats
Wall Balls
Knees 2 Elbows

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