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

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)

Monday, January 19, 2015

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

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)

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.

Friday, January 9, 2015

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

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

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