Wednesday April 30, 2014
10 min to est 1 RM Front squat
Conditioning:
4 rounds for time
100 foot walking lunges with 45lb plate overhead
30 box jumps
20 wall balls
10 hand hand stand push ups
Tuesday April 28, 2014
Barbell Work:
10 Min to est 1RM Snatch
Strength:
5X3 Squat
Conditioning:
3 rounds for time
10 Power snatch 135/95
20 Box jumps 24/20
10 Clean and jerk 135/95
20 Burpees
Monday April 28, 2014
Barbell work:
10 min to est 1rm clean and jerk
Strength:
3X5 clean grip dead lift @ 150%
Conditioning:
Karen
150 wall ball shots
Friday April 25, 2014
Justin
30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups
Wednesday April 23, 2014
Barbell Work:
Squat Clean 3/3/2/2/2
Strength:
Overhead Squats 6/6/6/6
Conditioning:
100 pullups
100 wallballs
Tuesday April 22, 2014
Barbell Work:
5x2 strict press + 1 Push press heavy as possible
Strength:
Back Squat:1X5@80%, 1X3@85%, 1X2@90, 2X1@100% rest 2:00
Conditioning:
10 min emom
3 power cleans 165/120
Burpees for remainder of minute
score is amount of Burpees accumulated
Monday April 21, 2014
Barbell Work:
1) 15 min to establish a 1RM Snatch.
2) 15 min to establish a 1RM Clean & Jerk.
Conditioning:
1 mile run/2k Row
50 Front squat 95/65
Friday April 17, 2014
“Big Dawgs”
*with a 25min running clock
25 Power Cleans 185/135 or AMRAP up to the 5 min mark
50 Pull ups or AMRAP up to the 10 min mark
75 Wallballs or AMRAP up to the 15 min mark
Thursday April 17, 2014
Barbell Work:
5 sets of 2 snatch @75-80%
Strength:
7 sets of 3 Snatch grip push press @ 75% of Snatch 1rm
Conditioning:
4 rds for time
400m run
25 Push-Ups with Hand Release
15 Hang Power Snatches (95/65 lbs.)
15 Wall Ball Shots
Wednesday, April 16, 2014
Barbell Work:
5 sets of 2 Clean and Jerks @ 75-85% of 1RM
Strength:
Deadlift
3 sets of: as many reps as possible @ 50% of 1RM in 1 minute
rest as needed between sets
WOD:
10 Rounds for Time
5 pullups
15 kettle bell swings (35/53#)
30 double unders**
**Modification=90 single unders
As always, make sure to warm up well and hit some really good mobility
5 sets of 2 Clean and Jerks @ 75-85% of 1RM
Strength:
Deadlift
3 sets of: as many reps as possible @ 50% of 1RM in 1 minute
rest as needed between sets
WOD:
10 Rounds for Time
5 pullups
15 kettle bell swings (35/53#)
30 double unders**
**Modification=90 single unders
As always, make sure to warm up well and hit some really good mobility
Tuesday April 15, 2014
Barbell Work:
5x3 Front squats + 1 Jerk
Strength:
Back Squat 5x5, 3x3, 3x2, 2x1 Working up to 90-100%
Conditioning:
With a running clock of 12 minutes
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
Score is total reps
Monday April 14, 2014
Barbell Work:
10 min to establish 1RM snatch
Strength:
5X3 OHS
Conditioning:
"Daniel"
50x pull up
Run 400m
21x thruster (95#)
Run 800m
21x thruster (95#)
Run 400m
50x pull up
10 min to establish 1RM snatch
Strength:
5X3 OHS
Conditioning:
"Daniel"
50x pull up
Run 400m
21x thruster (95#)
Run 800m
21x thruster (95#)
Run 400m
50x pull up
Thursday April 10, 2014
Barbell Work:
15 Min to establish 1RM squat clean thruster
Strength:
Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80%
Bench Press: 4X5 work to a 5rm – rest 2:00
Conditioning:
“Diane”
21-15-9 of:
Deadlifts 225/155#
HSPU
HSPU
Wednesday April 9, 2014
Barbell Work:
7X1 Snatch Balance+1 Overhead Squat @ 80% of Snatch 1RM
Strength:
15 Min to establish 3RM front squat
Conditioning:
9 minutes to complete:
30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 135/95#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 95/65# in the remainder of the 9 minutes.
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 135/95#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 95/65# in the remainder of the 9 minutes.
Tuesday April 8, 2014
Barbell Work:
7 Min EMOM 3 hang power snatches heavy as possible
Strength:
5X3 Squat Working up to 3RM
Conditioning:
4X400meter sprints 2:1 Rest
7 Min EMOM 3 hang power snatches heavy as possible
Strength:
5X3 Squat Working up to 3RM
Conditioning:
4X400meter sprints 2:1 Rest
Monday April 7, 2014
Barbell Work:
5X2 Clean & Jerk @ 70% – do not go above percentage, rest 90 sec.
Strength:
5X5 Overhead Squats
Conditioning:
Elizabeth
21-15-9
Clean 135/85#
Ring Dips
Saturday March 5, 2014
HERO WOD SATURDAY!!
HAMMER
5 RFT
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull-Ups
Rest 90 Seconds
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Thursday April 3, 2014
Barbell Work:
1) EMOM for 5 min- 2 Power Snatches @ heaviest possible
2) EMOM for 5 min- 1 Power Clean & Push Jerk @ heaviest possible
Strength:
Back Squat:1X5@80%, 1X3@85%, 1X2@90, 2X1@100% rest 2:00
Conditioning:
1) EMOM for 5 min- 2 Power Snatches @ heaviest possible
2) EMOM for 5 min- 1 Power Clean & Push Jerk @ heaviest possible
Strength:
Back Squat:1X5@80%, 1X3@85%, 1X2@90, 2X1@100% rest 2:00
Conditioning:
4x1k Row, All out effort on every row, rest 2:1 per effort
Wednesday April 2, 2014
Barbell Work:
EMOM for 7 minutes
1 Snatch+ 1 Overhead Squat - moderate weight
Strength:
Push Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
Conditioning:
Helen:
3 Rounds for time
Run 400 meters
21 kettlebell swings 53/35
12 Pull-ups
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