Tuesday August 1st, 2017
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July 31, 2017

Tuesday August 1st, 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
Brian Chandler No Comments
July 30, 2017

Monday July 31st, 2017


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
Brian Chandler No Comments
July 28, 2017

Saturday July 29th, 2017


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 rotate once EVERY teammate has completed the movement they are on.  Complete three rounds of each exercise.  Finish with an 800m run together.

Brian Chandler No Comments
July 27, 2017

Friday July 28th, 2017


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

Brian Chandler No Comments
July 25, 2017

Wednesday July 26th, 2017


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#)

 

Brian Chandler No Comments
July 24, 2017

Tuesday July 25th, 2017


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
Brian Chandler No Comments
July 23, 2017

Monday July 24th, 2017


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
Brian Chandler No Comments
July 21, 2017

Saturday July 22nd, 2017


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.

Brian Chandler No Comments
July 20, 2017

Friday July 21st, 2017


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 – Right Arm (50#/35#)
  • 10 Hang DB Snatches – Left Arm (50#/35#)
  • 10 Burpees

With the remaining time, complete AMRAP Wall Balls (30#/20#).

Score = the number of total reps completed in the 12 minutes.

Brian Chandler No Comments
July 18, 2017

Wednesday July 19th, 2017


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 Strict Press

 

Brian Chandler No Comments
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