STRENGTH
Strict Press - Week #4
SKILL
Hang Power Snatch - 3-3-3-3
WOD
21-15-9
KB Lunges
KB Box Step Ups
KB Front Squats
Compare to August 20, 2010
Monday, October 24, 2011
Sunday, October 23, 2011
Thursday, October 20, 2011
FRIDAY 111021
HAPPY 61st BIRTHDAY TO SU
STRENGTH
Bench Press - Week #3
WOD
Row 1000m
rest 7 min - Work on HSPU - (depth/holds/walks/negatives)
Row 1000m
rest 7 min - Work on HSPU - (depth/holds/walks/negatives)
Row 1000m
STRENGTH
Bench Press - Week #3
WOD
Row 1000m
rest 7 min - Work on HSPU - (depth/holds/walks/negatives)
Row 1000m
rest 7 min - Work on HSPU - (depth/holds/walks/negatives)
Row 1000m
Wednesday, October 19, 2011
Tuesday, October 18, 2011
WEDNESDAY 111019
STRENGTH
Weighted Pullups/Strict Pullups
Work to a 1RM
WOD
AMRAP 2 min
7 Ring Pushups
14 Knees 2 Elbows
rest 2 min
AMRAP 5 min
7 Ring Pushups
14 - 4 count flutter kicks
rest 2 min
AMRAP 8 min
7 Ring Pushups
14 Situps
Weighted Pullups/Strict Pullups
Work to a 1RM
WOD
AMRAP 2 min
7 Ring Pushups
14 Knees 2 Elbows
rest 2 min
AMRAP 5 min
7 Ring Pushups
14 - 4 count flutter kicks
rest 2 min
AMRAP 8 min
7 Ring Pushups
14 Situps
Monday, October 17, 2011
Sunday, October 16, 2011
MONDAY. 111017
Strength
Back Squat - Week 3
WOD
Box Jumps - 5 x 20 - rest 1:30 - work on speed
+
400m run x 3 - rest 1:1 - try to keep all within 5 sec of each other
Back Squat - Week 3
WOD
Box Jumps - 5 x 20 - rest 1:30 - work on speed
+
400m run x 3 - rest 1:1 - try to keep all within 5 sec of each other
Saturday, October 15, 2011
SATURDAY 111015
WOD
"DANIEL"
50 Pullups
400m Run
21 Thrusters - 95/65
800m Run
21 Thrusters - 95/65
400m Run
50 Pullups
Thanks to everyone who came out for the workout/event today. Was a good crowd and a lot of fun. We will try to do something like this once a month. Thanks again everyone
"DANIEL"
50 Pullups
400m Run
21 Thrusters - 95/65
800m Run
21 Thrusters - 95/65
400m Run
50 Pullups
Thanks to everyone who came out for the workout/event today. Was a good crowd and a lot of fun. We will try to do something like this once a month. Thanks again everyone
Thursday, October 13, 2011
FRIDAY. 111014
Strength
Bench Press - Week 2
WOD
3 RDS
12 Renegade Rows - 45/30
12 Push Press - 95/65
12 Burpees
Bench Press - Week 2
WOD
3 RDS
12 Renegade Rows - 45/30
12 Push Press - 95/65
12 Burpees
Wednesday, October 12, 2011
THURSDAY. 111013
Strength
Deadlift - Week 2
WOD
Ball Slams
5 x 15 reps - rest 1:00
+
Sled pushes
6x100ft
+
Deadlift - Week 2
WOD
Ball Slams
5 x 15 reps - rest 1:00
+
Sled pushes
6x100ft
+
Tuesday, October 11, 2011
WEDNESDAY 111012
STRENGTH/SKILL
Snatch Balance - 1-1-1-1-1
WOD
4 sets
3 Heavy Front Squats - 75-80%
2 Rope Climbs
400 m row
Rest 4 min between
Snatch Balance - 1-1-1-1-1
WOD
4 sets
3 Heavy Front Squats - 75-80%
2 Rope Climbs
400 m row
Rest 4 min between
Monday, October 10, 2011
Sunday, October 9, 2011
MONDAY 111010
Strength
Back Squat - Week 2
WOD
10 RDS
5 Pullups
10 Pushups
15 Squats
Rest 3 Min
5 Rds
5 Pullups
10 Pushups
15 Squats
Back Squat - Week 2
WOD
10 RDS
5 Pullups
10 Pushups
15 Squats
Rest 3 Min
5 Rds
5 Pullups
10 Pushups
15 Squats
Friday, October 7, 2011
FRIDAY 111007
Strength
Bench Press - Week 1
5 @ 65%
5 @ 75%
AMRAP @ 85%
WOD
7 RDS
5 Strict Pullups
7 Ring Dips
Bench Press - Week 1
5 @ 65%
5 @ 75%
AMRAP @ 85%
WOD
7 RDS
5 Strict Pullups
7 Ring Dips
Wednesday, October 5, 2011
THURSDAY 111006
Strength
Deadlift - Week 1
5 @ 65%
5 @ 75%
5+@ 85%
WOD
43 Box Jumps
43 Pushups - Hand Release
43 Situps
43 cal - Airdyne
43 KB Swings - 1.5 pood/1 pood
43 Walking Lunges
43 cal - Rower
43 Wall Balls - 20/14
43 Double Unders
400m Run
Workout courtesy of Matt for his birthday. Any guesses on age?
Deadlift - Week 1
5 @ 65%
5 @ 75%
5+@ 85%
WOD
43 Box Jumps
43 Pushups - Hand Release
43 Situps
43 cal - Airdyne
43 KB Swings - 1.5 pood/1 pood
43 Walking Lunges
43 cal - Rower
43 Wall Balls - 20/14
43 Double Unders
400m Run
Workout courtesy of Matt for his birthday. Any guesses on age?
Tuesday, October 4, 2011
WEDNESDAY 111005
Strength
Hang Power Cleans
2-2-2-2-2 : rest 2-3 min b/t
WOD
5 RDS
9 DB Thrusters - 50/35
20 yd Bear Crawl
9 Ring Rows
Hang Power Cleans
2-2-2-2-2 : rest 2-3 min b/t
WOD
5 RDS
9 DB Thrusters - 50/35
20 yd Bear Crawl
9 Ring Rows
Monday, October 3, 2011
TUESDAY 111004
Strength
Press - Week 1
5 @ 65%
5 @ 75%
5+ @ 85%
WOD
3 RDS
400m Run
10 HSPU
15 Chest 2 Bar Pullups
Press - Week 1
5 @ 65%
5 @ 75%
5+ @ 85%
WOD
3 RDS
400m Run
10 HSPU
15 Chest 2 Bar Pullups
Sunday, October 2, 2011
MONDAY. 111003
Back Squat
5 @ 65%
5 @ 75%
AMRAP @ 85%
WOD
AMRAP 8 Min
4 Burpees
6 Box Jumps - 30/24
We are starting the strength cycle this week. This is week 1. We are going to be doing the lifts Monday, Tuesday, Thursday, Fridays. If miss a lift make sure and make it up.
5 @ 65%
5 @ 75%
AMRAP @ 85%
WOD
AMRAP 8 Min
4 Burpees
6 Box Jumps - 30/24
We are starting the strength cycle this week. This is week 1. We are going to be doing the lifts Monday, Tuesday, Thursday, Fridays. If miss a lift make sure and make it up.
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