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
Sunday, January 25, 2015
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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