July 2017

Strength Back Squat 5 reps @ 70% 3 reps @ 80% 1 rep @ 90% 6 x 4 @ 80% Conditioning 12 minute AMRAP: 10 Front Squats (155#/103#) 15 Toes-2-Bar 30 Double Unders

Strength Push Press A. 10 minutes to build today’s heaviest set of 3 B. 2 x 8-10 @ 70% of heaviest set of three. Conditioning For time: 30 Burpees 30 Clean and Jerks (135#/93#) 30 Burpees

Team WOD In teams of three, complete the following for time: 800m Run (Together) 3 rounds: 30 Alternating DB Snatches (50#/35#) 30/25 Calorie Row 25 Box Jumps (24″/20″) 800m Run (Together) Note: All three teammates will complete the run together.  Once the run is completed, each person will start at a different movement. The team of three will …

Saturday July 29th, 2017 Read More »

Olympic Build to a new 1RM Clean & Jerk Take 15-20 minutes, slowly building up to today’s heaviest. Do not be afraid to fail. Conditioning “Karen” 150 Wall Balls (20#/14#) for time

Strength 4 sets: A1. Deadlift 8 reps @ 50% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% A2. Strict Dips x 8-10 after each set of Deadlifts Conditioning 3 Rounds for time: 600m Run 30 One Armed Dumbell Shoulder Press (15 each arm – 50#/35#) 15 Box Jumps (30#/24#)  

Olympic 10 sets – Every :90: 2 Snatch Lift Offs + 1 Hang Snatch *Snatch Lift Off – taking the bar from the floor, pause 2 seconds at the knee. Conditioning Reps of 15-12-9 for time: Overhead Squats (155#/103#) C2B Pull-ups Lateral Bar Hopping Burpees

Strength Back Squat 5 reps @ 65% 1RM 3 reps @ 75% 1 rep @ 85% 5 x 5 Reps @ 77.5% – Every 2:00 Conditioning 3 rounds for time: 25/20 Calorie Row 20 Hang Power Cleans (135#/93#) 15 Handstand Push-ups

Partner WOD Partner Task FGB 25 minute AMRAP: 50 Wall Balls (20#/14#) 50 Power Cleans (95#/63#) 50 Box Jumps (24″/20″) 50 Push Press (95#/63#) 50 Cal Row One person working at a time.  Score is total reps.

Olympic 15 minutes to build to as heavy as possible of: 2 Cleans + 1 Jerk The cleans should be singles, giving yourself just a few seconds between reps.  You should be hitting 6-8 sets in this 15 minute time frame. Conditioning In 12 minutes, complete the following.. 5 rounds: 10 Hang DB Snatches – …

Friday July 21st, 2017 Read More »

Strength A1. Deadlift 10 reps @ 50% 1RM 8 @ 60% 6 @ 70% 4 @ 75% A2. Dumbbell Z Press 8-10 reps after each set of Deadlifts Conditioning 10 minute AMRAP: 15 Kb Swings (53#/35#) 10 Alternating Pistols 5 Strict Handstand Push-ups Scaling: Pistols → Goblet Lunges → Weightless Reverse Lunges Handstand Push-ups → Pike Push-ups → Kb …

Wednesday July 19th, 2017 Read More »