Saturday, August 20th 2016
Back Squat
Find 1RM
Shoulder press
Find 1RM
"Annie"
50-40-30-20-10
Double unders
Sit Ups
Find 1RM
Shoulder press
Find 1RM
"Annie"
50-40-30-20-10
Double unders
Sit Ups
Friday, August 19th 2016
EMOTM 12
Snatch
Minute 1: 3 @ 65%
Minute 2: 2 @ 75%
Minute 3: 1 @ 85%
Repeat X 4
4RFT
400m run
8 tire flips
Snatch
Minute 1: 3 @ 65%
Minute 2: 2 @ 75%
Minute 3: 1 @ 85%
Repeat X 4
4RFT
400m run
8 tire flips
Thursday, August 18th 2016
Front Squat or make up Back Squat
6 X 2
12-9-6-9-12
Chest to Bar Pull Ups
Thrusters (115/75)
6 X 2
12-9-6-9-12
Chest to Bar Pull Ups
Thrusters (115/75)
Wednesday, August 17th 2016
10 rounds
15 Calorie row
3 Power cleans, increasing load
Finish with GHD situps
3 X 15
15 Calorie row
3 Power cleans, increasing load
Finish with GHD situps
3 X 15
Tuesday, August 16th 2016
Shoulder press
5 X 2
AMRAP 8
6 Power snatch (115/75)
12 Burpees
24 Double unders
Finish with back extensions
3 X 15
Monday, August 15th 2016
Back squat
5 X 2
"Blake"
4 rounds for time:
100ft overheard walking lunges with a plate (45/35)
30 box jumps (24/20)
20 wall balls
10 Handstand pushups
5 X 2
"Blake"
4 rounds for time:
100ft overheard walking lunges with a plate (45/35)
30 box jumps (24/20)
20 wall balls
10 Handstand pushups
Saturday, August 13th 2016
"Horton"
9 rounds for time with a partner of:
9 bar muscle ups
11 clean and jerks, 155lbs.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died September 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms Fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
9 rounds for time with a partner of:
9 bar muscle ups
11 clean and jerks, 155lbs.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died September 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms Fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
Friday, August 12th 2016
Snatch:
Work to a heavy set of 3
Every 2 minutes do 3 reps
Start at 55% if your max is over 200lbs and add 10lbs every set. If your max is under 200lbs, add 5lbs every set.
Row:
Max meters in 5 minutes
Work to a heavy set of 3
Every 2 minutes do 3 reps
Start at 55% if your max is over 200lbs and add 10lbs every set. If your max is under 200lbs, add 5lbs every set.
Row:
Max meters in 5 minutes
Thursday, August 11th 2016
Front squat
6 X 2, increasing weight
AMRAP 15
5 KB press, each arm (53/35)
5 Strict TTB
100m sprint
Finish with 3 X 10 back extensions
6 X 2, increasing weight
AMRAP 15
5 KB press, each arm (53/35)
5 Strict TTB
100m sprint
Finish with 3 X 10 back extensions
Wednesday, August 10th 2016
Every 1:15 for 15 minutes (12 rounds)
Clean pull + Power clean
WOD:
21-15-9
Strict handstand pushups
Run 400m between sets
Clean pull + Power clean
WOD:
21-15-9
Strict handstand pushups
Run 400m between sets
Tuesdsy, August 9th 2016
Shoulder press
5 X 3, increasing weight
For time:
100 Wallballs (20/14)
100 KBS (53/35)
100 Double unders
14 minute time cap
Finish with an accumulation of 3 minutes of hollow body hold or hollow body rocks
5 X 3, increasing weight
For time:
100 Wallballs (20/14)
100 KBS (53/35)
100 Double unders
14 minute time cap
Finish with an accumulation of 3 minutes of hollow body hold or hollow body rocks
Monday, August 8th 2016
Back squat
5 X 3, increasing weight
5RFT
5 Power snatches (155/105)
7 Box jumps (30/24)
9 Chest to bar pull ups
Rest :30 seconds between rounds
5 X 3, increasing weight
5RFT
5 Power snatches (155/105)
7 Box jumps (30/24)
9 Chest to bar pull ups
Rest :30 seconds between rounds
Saturday, August 6th 2016
For time:
Run 800m
100 push-ups
100m bear crawl
Run 800m
50 HSPUs
50m handstand walk
Run 800m
Friday, August 5th 2016
Shoulder press
5 X 5, increasing weight
AMRAP 6
"Curtis P"
(75/55)
Finish with
3 X 10 GHD sit ups
5 X 5, increasing weight
AMRAP 6
"Curtis P"
(75/55)
Finish with
3 X 10 GHD sit ups
Thursday, August 4th 2016
Front squat
6 X 3, increasing weight
Ladder 12
2, 4, 6, 8, etc...
Clean & jerk (135/95)
Chest to bar pullups
Wednesday, August 3rd 2016
For time:
500m row
30 TTB
15 Burpee box jump overs
15 Push jerks (135/95)
30 Back squats (135/95)
15 Push Jerks (135/95)
15 Burpee box jump overs
30 TTB
500m row
500m row
30 TTB
15 Burpee box jump overs
15 Push jerks (135/95)
30 Back squats (135/95)
15 Push Jerks (135/95)
15 Burpee box jump overs
30 TTB
500m row
Tuesday, August 2nd 2016
Front squat
6 X 3, increasing weight
Every 3 minutes for 15 minutes:
12 deadlifts (275/185)
100ft KB (53/35) farmer carry
6 X 3, increasing weight
Every 3 minutes for 15 minutes:
12 deadlifts (275/185)
100ft KB (53/35) farmer carry
Monday, August 1st 2016
Power cleans
Every 1:15
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
Repeat
Then
3 laps around the track, sprinting on the long/straight sides and walking around the curves
Every 1:15
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
Repeat
Then
3 laps around the track, sprinting on the long/straight sides and walking around the curves
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