WOD

1/19/16 Tuesday

Posted at 01/19/2016 - 11:26

Strength:

Bench Press

Build up to a 2 rep max

then 3 x 5 @ 85%

Core:

3 x 30 seconds GHD Supine Hold

Conditioning:

4 Rounds for time of:

10 Burpees over the bar

5 power Clean and Jerk 135/95

10 Front Rack Step ups 20/16"

1/18/16 Monday

Posted at 01/19/2016 - 11:24

Strength:

Back Squat 

Build up to a 3 rep max

Core:

3 x 3 Heavy Turkish getups

Conditioning:

10 Minute AMRAP of:

12 Ring Pushups

24 Squat Box Jumps 24/20"

36 Double Unders

 

1/15/16 Friday

Posted at 01/15/2016 - 10:40

Strength:

Take 15 Minutes, work up to a max Snatch

3x3 Snatch High Pull @ 100% of todays 1RM

Conditioning:

24 Min EMOM

R1 - 10 Box Jump Overs 30/24

R2 - Russian KB Swings 70/53

R3 - 45 Sec Plank

R4 - 10 Ring Rows

1/14/16 Thursday

Posted at 01/15/2016 - 10:36

Speed Strength:

800 Meter Run 

Core:

30 Ab Wheel Roll outs

Conditioning:

10 Minute ARMAP of:

2-4-6-8-10-12-14-16 reps rounds of

Ring Dips

Walking lunge 50 ft

Pushups

GHD Situps

Wear a weighted vest for RX 20/12#

1/13/15 Wednesday

Posted at 01/13/2016 - 13:02

Strength:

Deadlift

build to a 5 Reps Max

Conditioning:

"Fran"

21 - 15 - 9 reps each of:

Thrusters 95/65

Pullups

Core:

2 x 20 Reverse Hyper Machine @ 50% of todays DL max.

 

1/12/16 Tuesday

Posted at 01/12/2016 - 11:54

Strength:

Bench Press Build to a 4 Rep Max

Core:

50 GHD Situps

Conditioning:

12 Minute AMRAP of:

6 Power Cleans 155/95

12 Burpees 

50 Double Unders

1/10/16 Monday

Posted at 01/12/2016 - 11:52

Strength:

3 x 6 per leg 

Bulgarian split Squats (HAP)

Conditioning:

14 - 12 - 10 - 8 - 6 - 4 - 2 reps each of

1 Arm DB Push Press 55/35

Pullups

Ab mat Situps

 

1/8/15 Friday

Posted at 01/08/2016 - 11:22

Strength:

Zombie Squat 3 * 8 @ 75%

Core:

3 x 3 per side 

Heavy Turkish Getups

Conditioning:

10 Sprints @ 40 meters

1/7/16 Thursday

Posted at 01/07/2016 - 10:56

Strength:

3 x 8 GHD Glute ham Raises

Conditioning:

21 - 15 - 9 reps each of:

Sumo Deadlift 225/155

Burpee Box Jump 24/20"

Flexibility:

Stretch hams and Glutes

1/6/16 Wednesday

Posted at 01/06/2016 - 14:28

Strength:

3 * 6 reps, Alternate between 

Bench Press

Bar Bell Bent Over Row

Conditioning Test:

20 Rounds of:

5 Pullups

10 Pushups

15 Air Squats

20 Minute Time cap

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