Archive for February, 2014

Friday 2.28.14

Opener:
Bench Press 10RM

Headliner:
Amrap3 x 5 Rounds
15 KB Swings (53#/35#)
12 Wall Balls (20#/14#)
9 HRPU
Rest 1 Minute

Closer:
2 minutes – Sled Push MD

Opener: Bench Press 10RM Headliner: Amrap3 x 5 Rounds 15 KB Swings (53#/35#) 12 Wall Balls (20#/14#) 9 HRPU Rest 1 Minute Closer: 2 minutes – Sled Push MD
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Thursday 2.27.14

Opener:
Front Squat 5-5-5

Headliner:
Amrap20
16 Cal Row
12 V-Ups
8 Push Jerks (135#/95#)
4 Muscle Ups

Closer:
TBA

Opener: Front Squat 5-5-5 Headliner: Amrap20 16 Cal Row 12 V-Ups 8 Push Jerks (135#/95#) 4 Muscle Ups Closer: TBA
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Wednesday 2.26.14

Opener:
Hang Power Clean
3RM

Headliner:
10 down to 1
Deadlifts (225#/155#)
Box Jumps (30″/24″)

Closer:
Tabata Situps

Opener: Hang Power Clean 3RM Headliner: 10 down to 1 Deadlifts (225#/155#) Box Jumps (30″/24″) Closer: Tabata Situps
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Tuesday 2.25.14

Strength:
EMOM10
Odd: 2 Weighted Pullups
Even: 2R/2L KB Snatches

Metcon:
10RFT
5 Burpees
3 HSPU
1 Rope Climb (15′)

Finisher:
500m Sprint

Strength: EMOM10 Odd: 2 Weighted Pullups Even: 2R/2L KB Snatches Metcon: 10RFT 5 Burpees 3 HSPU 1 Rope Climb (15′) Finisher: 500m Sprint
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Monday 2.24.14

Strength:
Shoulder Press
3-3-3-3-3

Metcon:
“Elizabeth”
21-15-9
Squat Cleans (135#/95#)
Ring Dips

Finisher:
3 rounds
Hollow Body Rocks
:30 on / :30 off

Strength: Shoulder Press 3-3-3-3-3 Metcon: “Elizabeth” 21-15-9 Squat Cleans (135#/95#) Ring Dips Finisher: 3 rounds Hollow Body Rocks :30 on / :30 off
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Saturday 2.22.14

Ivy’s 26th bday Partner WOD!

AMRAP26

1 bar & 1 MB per team
(95#/65#) (20#/14#)
Between each movement:
200m MB Run
6 burpees

26 box jumps (30″/24″)
26 HSPU
26 MB pushups
26 thrusters
26 pullups
26 front rack lunges
26 ring dips
26 hang power cleans
26 med ball sit-up (20#/14#)
260 du’s

Ivy’s 26th bday Partner WOD! AMRAP26 1 bar & 1 MB per team (95#/65#) (20#/14#) Between each movement: 200m MB Run 6 burpees 26 box jumps (30″/24″) 26 HSPU 26 MB pushups 26 thrusters 26 pullups 26 front rack lunges
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Friday 2.21.14

Strength:

Back Squat 5-5-5

Metcon:

2 Rounds

In 4 minutes:
Row 400m
Max Wall Balls (20#/14#)
rest 1 minute

In 4 Minutes:
Run 400m
Max KB Swings (53#/35#)
rest 1 minute

Finisher:
Plank Hold – ME

Strength: Back Squat 5-5-5 Metcon: 2 Rounds In 4 minutes: Row 400m Max Wall Balls (20#/14#) rest 1 minute In 4 Minutes: Run 400m Max KB Swings (53#/35#) rest 1 minute Finisher: Plank Hold – ME
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Thursday 2.20.14

Opener:

Turkish Getups
10-8-6-4-2

Headliner:

1K Row
then
21-15-9
Shoulder to Overhead (115#/75#)
T2B
then
200m Farmer Carry (24kgs/16kgs)

Closer:

TBA

Opener: Turkish Getups 10-8-6-4-2 Headliner: 1K Row then 21-15-9 Shoulder to Overhead (115#/75#) T2B then 200m Farmer Carry (24kgs/16kgs) Closer: TBA
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Wednesday 2.19.14

Opening Act:

Weighted Ring Dips

3-3-3-3-3
 

Headliner:

5 Rounds

30 Air Squats

20 HRPU

10 Hang Power Cleans (135#/95#)

Rest 1 Minute

 

Closer:

TBA

 

 

Opening Act: Weighted Ring Dips 3-3-3-3-3   Headliner: 5 Rounds 30 Air Squats 20 HRPU 10 Hang Power Cleans (135#/95#) Rest 1 Minute   Closer: TBA    
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Tuesday 2.18.14

Skill:

KB Clean / KB Snatch

 

Metcon:

AMRAP16 – (53#/35#)

8R/8L KB Snatches

8R/8L KB Push Presses

8R/8L KB Alternating Lunges

8R/8L KB 1-Arm Rows

8 Burpees

 

Finisher:

AMRAP2 – KB V-ups (53#/35#)

 

Skill: KB Clean / KB Snatch   Metcon: AMRAP16 – (53#/35#) 8R/8L KB Snatches 8R/8L KB Push Presses 8R/8L KB Alternating Lunges 8R/8L KB 1-Arm Rows 8 Burpees   Finisher: AMRAP2 – KB V-ups (53#/35#)  
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