Blog Archives

WOD - Oct 30, 3015

10/29/2015

MetCon 1:
3 Rounds:
400 Meter Row
21 Russian Kettlebell Swings (55/35)
12 Pull ups

Rest 5:00

MetCon 2:
3 Rounds:
400 Meter Row
21 Russian Kettlebell Swings (55/35)
12 HSPU

Strength
20:00 EMOM
Odd: UB Wide Grip Strict Pull Ups
Even: UB Strict HSPU

WOD - Oct 29, 2015

10/28/2015

Strength
20:00 E2MOM
2 Reps each Leg - Bulgarian Split Squat

MetCon:
For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

Bonus:
10:00 Cal Row

Strength Class:
Snatch Pull
3-2-1-2-3
w/ :03 Pause at top

Weighted Ring Row
4-4-4-4-4 w/ :03 pause at top and bottom

WOD - Oct 28, 2015

10/27/2015

Metcon:
20:00 AMRAP
35 Cal Row
25m Sled Push (225/155)
15 Push Ups

15:00 Skill Work
Work on a weakness

10:00 Mobility – DO IT!

WOD - Nov. 6, 2015

10/27/2015

Strength:
3 Rounds E90O90
Back Squat
:00 - 1 Rep @ 90%
1:30 - 2 Reps @ 85%
3:00 - 3 Reps @ 80%
rest 2:00
5:30 - 1 Rep @ 90%
7:00 - 2 Reps @ 85%
8:30 - 3 Reps @ 80%
rest 2:00
11:00 - 1 Rep @ 90%
13:00 - 2 Reps @ 85%
14:30 - 3 Reps @ 80%

MetCon:
21-15-9
Back Squat (185/135)
Kettlebell Swing (75/55)

WoD - Oct 27, 2015

10/26/2015

Strength 1 :
10:00 EMOM
Shoulder press
Odd:
2 Reps @ 80%
Even:
1 Rep @ 90%

Strength 1 :
10:00 EMOM
Strict Weighted Pull Ups

climbing

MetCon :
For time:
30 calorie row
30 burpees, jumping over the barbell
30 hang cleans (135/95)

Bonus:
10:00 of midline stabilization work

Strength Class:
10:00 EMOM
Back Squat
2 reps @ yesterdays FS weight

15:00 Of banded shoulder pre-hab/rehab

WOD - Oct 26, 2015

10/25/2015

Strength:
10:00 EMOM
Front Squat
1 Rep @ 90%

Metcon:
In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of Plank
2 minutes of 115-lb. power snatches
2 minutes of Plank
3 minutes of 115-lb. power snatches
3 minutes of Plank

For every :05 not in plank you must complete 1 burpee at the end of the workout

WOD - OCt 23, 2015

10/22/2015

Strength:
10:00 EMOM
Sumo Deadlift
Odd:
2 Reps @ 80%
Even:
1 Rep @ 90%

MetCon :

"Scooter"
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 1:1 between each round, and find a 1-rep-max partner deadlift w/ a coach.

WOD - OCt 22, 2015

10/21/2015

MetCon 1:
4 Rounds
21 Burpees
14 HSPU,
7 DB Squat Cleans, 50/35

(15:00 Cap)
2. Row/O-Lift Conditioning
14:00 EMOM
Odd: 21/18 Cal Row
Even: 1 Power Clean + 1 Hang Squat Clean, Climbing

3. Conditioning
5 Rounds:
6 Bench Press, 225/155
12 Double KB Russian KBS, 75/55

Bonus:
10:00 of midline stabilization work

Strength Class:

Weighted Ring Dips
3-2-1-2-3
w/ :03 Pause at bottom

Weighted Ring Row
4-4-4-4-4 between rounds w/ :03 pause at top

WOD - Oct 21, 2015

10/20/2015

Strength:
10:00 EMOM
Snatch

2 Reps @ 5#’s heavier than Lat week

Metcon 1:
For Time:
30 Deadlifts (185/135)
30 Cal. Row
30 OH Squat (95/65)

Rest 5:00

MetCon 2:
30m Sled Push (225/155)
30 Burpees
30 Box Jumps (24/20)

WOD - Oct 20, 2015

10/19/2015

Strength:
10:00 EMOM
Jerk
Odd:
2 Reps @ 80%
Even:
1 Rep @ 90%

MetCon:
5 rounds for time of:
Run 800 meters (row 1000 if raining)
10 - Bench Presses (205/125)
10 - weighted pull-ups, (45/25)

(40:00 Cap)

Bonus:
10:00 of midline stabilization work

Strength Class:
Snatch Pull
3-3-3-3-3
Use straps – Go heavy but maintain form!

15:00 Of banded shoulder pre-hab/rehab