Monday 9/1/14

A.

21/15/9

Thruster 95/65

Bar Facing Burpees

B.

OTM 14 Minutes

2-4 Muscle Ups

2 Snatch Balance 

Work on speed and solid positioning in the snatch balance. 

Saturday 8/30/14

WOD

10-8-6-4-2

Hang Power Snatch 135/95

Ring Dips

Box Jumps 30/24

Sunday is a rest and recovery day.

Friday 8/29/14

A.

AMRAP 20

10 Toes To Bar

1 Rope Climb

10 Squat Cleans

B.

5 Rounds

1 Push Jerk

1 Split Jerk

Left

1 Split Jerk Right

Stay Fast And work On Getting  Under The Bar. Try To Avoid Press Outs. 

Wednesday 8/27/14

A.

3 Rounds For Time

Run 800m

30 Pull Ups

30 Kettlebell Swings 2/1.5

B.

Sled Sprint Drag

4x50m 90/45

Go Unbroken

 Rest As Needed Between 50m

Tuesday 8/26/14

A.

5 Rounds

Max Reps Bodyweight Bench Press

500m Row

Rest 3:00

B.

60 Toes To Bar For Time

Monday 8/25/14

A.

Squat Clean

1-1-1-1-1

B.

AMRAP 12 Minutes

50 Wall Balls 20/14 10'

30 Double Unders

10 Muscle Ups*

*The Sub for Muscle Ups Is ollow Body Hips To Rings

Friday 8/22/14

A.

Back Squat

2-2-2-2-2-2-2

The Last 2-3 sets should be

95% Of Your 3rm  

B.

AMRAP 5:00

1 Legless Rope Climb

10 Wall Balls 30/16 10'

 Rest 5:00

9 Hang Power Cleans 155/105

9 Bar Dips Guys Weighted With 25lbs Ladies 10lbs

C. 

100 Band Pull Aparts Red/Purple

100 Tricep Press Downs Red/Purple

Thursday 8/21/14

A.

6 Rounds For Time

25 Back Ext.

Run 200m

25 Sit Ups

Run 200m

B.

5 Rounds

Snatch Complex

1 Rep From The Hang

1 Rep From The Knees

1 Rep From The Ground

Rest Between Rounds

Wednesday 8/20/14

A.

3 Minutes 

20 Cal Row Then

As Many Rounds Possible In The Remaining Time Of

10 Push Press 115/75

10 Toes To Bar

Rest 1:00 Between Cycles

5 Cycles Of 3:00

B.

3 Rounds Rest As Needed Between Rounds

20 Box Step Ups (Alt. Legs)

40 Unbroken Double Unders

Tuesday 8/19/14

A.

5 Rounds For Time

10 Kettlebell Swings 2/1.5

10 Pull Ups

B.

Bench Press

5x75%

3x85%

2x95%

% Based Off 3RM or 90% of 1RM

C.

Max Chest To Ring Pull Ups In 5:00 

We are going to do 5 days on this week with 2 days off for the weekend.

Monday 8/18/14

WOD

"Klepto"

4 Rounds For Time

27 Box Jumps 24/20

20 Burpees

11 Squat Cleans 145/100

Saturday 8/16/14

A. 

Bench Press

3x70%

3X80%

3x90%

Based off 3rm or 90% of 1 rm

B.

 AMRAP 10 Minutes

2 Clean and Jerks 185/115

1 Legless Rope Climb

C.

3 Sets 

Max Tricep Press Downs Blue/Red

Max Bent Over Rows 1.5/1 Each Hand

Friday 8/15/14

A.

On the Minute For 15 Minutes

3 Snatches

B.

40 Back Ext.

50 Weighted Box Step Ups 1 Pood/1/2 Pood
60 GHD Sit Ups

Wednesday 8/12/14

WOD

For Time:

25 Handstand Push Ups

50 Toes To Bar

Run 800m

75 Push Press 75/50

150 Double Unders

Tuesday 8/12/14

A.

1 Rep Max

Weighted Pull Up

Weighted Dip

Front Squat

B.

Back Squat

3x70%

3x80%

3x90%

Use 3rm or 90% of 1 rm for %

C.

400m Sled Pull

45/25

Monday 8/11/14

A.

3 Rounds For Time

Run 400m

21 Wall Ball 30/16 10'

12 Pull Ups

B.

Snatch Complex 1

5 Sets

1 Set is a Rep From:

 High Hang,

Mid Thigh,

& Floor.

Work To A Heavy Set.

C.

Max Muscle Ups In 5:00

Saturday

Workout Of The Day

Zimmerman

AMRAP 25 Minutes

11 Chest To Bar Pull Ups

2 Deadlifts 315/225*

10 Handstand Push Ups

*or 70% of your 1RM

Sunday is a rest day!

Friday 8/8/14

A. 

5 Rounds 

1:00 Row

1:00 Burpees

1:00 Rest

B.

Power Snatch

1-1-1-1-1-1-1

C.

On The Minute For 10 Minutes

Odd: 30 Double Unders

Even: 10-15 Toes To Bar

Wednesday 8/6/14

A.

Over Head Squat

1 Rep Max

Hang Clean 

1 Rep Max

Press

65%x5

75%x5

85%x5

(% based off 3rm or 90% of 1rm)

B.

4 Rounds Not For Time

20 Tricep Press Downs

20 Band Pull Aparts

5 Strict Bent Over Barbell Rows

Tuesday 8/5/14

A.

Angie

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

B. 

Back Squat 

5x 65%

5x 75% 

5x 85%

Monday 8/4/14

A.

5 Rounds For Time

Run 400m

21 Deadlifts

B.

4 Rounds

50m Sled Push 45/25

:30 sec L-Hang

Saturday 8/2/14

A.

7 Rounds For Time

10 Burpees

15 Jumping Lunges

20 Double Unders

5 x 5yd Shuttle Sprint

Rest 90sec.

B.

On The Minute For 10 Minutes

ODD: 3-6 Strict HSPU 

Even: 6-10 Pistols or Box Step Ups