Clean + Front Squat
Every 1:30 do:
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75% - 80% of clean max
For time:
20 - 15 - 10 - 5
Push Press (135/95)
Bar facing burpees
Wednesday, September 28th 2016
Push Press
8 @ 75%
8 @ 70%
10+ @ 65%
EMOTM 16
1. 12 Calorie row
2. 10 Burpee box jump overs
3. 12 TTB
4. Rest
8 @ 75%
8 @ 70%
10+ @ 65%
EMOTM 16
1. 12 Calorie row
2. 10 Burpee box jump overs
3. 12 TTB
4. Rest
Tuesday, September 27th 2016
Every 90 seconds for 8 rounds
Power Snatch + Hang Snatch + OHS
Do all sets between 70%-75% of snatch
Ladder 8
1 Strict HSPU
1 OHS (155/105)
2 Strict HSPU
2 OHS
3 Strict HSPU
3 OHS
Etc....
Power Snatch + Hang Snatch + OHS
Do all sets between 70%-75% of snatch
Ladder 8
1 Strict HSPU
1 OHS (155/105)
2 Strict HSPU
2 OHS
3 Strict HSPU
3 OHS
Etc....
Monday, September 26th 2016
Back squat
8 @ 75%
8 @ 70%
10+ @ 65%
3RFT
50 Double unders
30 Medball toss sit ups (20/14)
10 Bar muscle ups
8 @ 75%
8 @ 70%
10+ @ 65%
3RFT
50 Double unders
30 Medball toss sit ups (20/14)
10 Bar muscle ups
Friday, September 23rd 2016
Clean + Front Squat
Every 1:45
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75% - 80% of clean max
21, 15, 9
Chest to bar pull ups
Ring Dips
Every 1:45
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75% - 80% of clean max
21, 15, 9
Chest to bar pull ups
Ring Dips
Thursday, September 22nd 2016
Deadlift
5 X 6 @ 70%-75%
For time
30 KBS (53/35)
30 Pistols
30 Power Snatches (75/55)
30 Toes to Bars
30 Burpees
30 Thrusters (75/55)
15 minute time cap
5 X 6 @ 70%-75%
For time
30 KBS (53/35)
30 Pistols
30 Power Snatches (75/55)
30 Toes to Bars
30 Burpees
30 Thrusters (75/55)
15 minute time cap
Wednesday , September 21st 2016
Push Press
10 @ 70%
10 @ 65%
12+ @ 60%
AMRAP 3
3 Hang Power Cleans (205/135)
5 Box Jumps (24/20)
Rest 1 minute
AMRAP 4
6 Hang Power Cleans (185/125)
5 Box Jumps
Rest 1 minute
AMRAP 5
9 Hang Power Cleans (155/105)
5 Box Jumps
10 @ 70%
10 @ 65%
12+ @ 60%
AMRAP 3
3 Hang Power Cleans (205/135)
5 Box Jumps (24/20)
Rest 1 minute
AMRAP 4
6 Hang Power Cleans (185/125)
5 Box Jumps
Rest 1 minute
AMRAP 5
9 Hang Power Cleans (155/105)
5 Box Jumps
Tuesday, September 20th 2016
Every 90 seconds for 8 rounds
Snatch High Pull + Power Snatch + Snatch Balance
Do all sets at 70%-75% of Snatch
5RFT
60 Double Unders
15 Overhead Squats. (95/65)
Snatch High Pull + Power Snatch + Snatch Balance
Do all sets at 70%-75% of Snatch
5RFT
60 Double Unders
15 Overhead Squats. (95/65)
Monday, September 19th 2016
Back squat
10 @ 70%
10 @ 65%
12 @ 60%
AMRAP 12
4 Tire Flips
8 Toes to Bar
12 Push Ups
10 @ 70%
10 @ 65%
12 @ 60%
AMRAP 12
4 Tire Flips
8 Toes to Bar
12 Push Ups
Friday, September 16th 2016
Every 2 minutes
Clean + Front Squat
1+4
2+3
3+2
4+1
5+0
Work at 75%-80% of Clean max
AMRAP 9
15 Push Jerks (115/75)
30 Wallballs
Clean + Front Squat
1+4
2+3
3+2
4+1
5+0
Work at 75%-80% of Clean max
AMRAP 9
15 Push Jerks (115/75)
30 Wallballs
Wednesday , September 14th 2016
Push Press
12 @ 65%
12 @ 60%
13 @ 55%
2RFT
40 Hand Release Push Ups
30 KBS (70/53)
20 Box Jump Overs (no touch)
12 @ 65%
12 @ 60%
13 @ 55%
2RFT
40 Hand Release Push Ups
30 KBS (70/53)
20 Box Jump Overs (no touch)
Tuesday, September 13th 2016
Every 90 seconds for 8 rounds:
Power Snatch + Snatch Balance + OHS
Do all sets at 70% of Snatch
4RFT
250m Run
12 Chest to Bar Pull Ups
12 OHS (135/95)
Power Snatch + Snatch Balance + OHS
Do all sets at 70% of Snatch
4RFT
250m Run
12 Chest to Bar Pull Ups
12 OHS (135/95)
Monday, September 12th 2016
Back squat
12 @ 65%
12 @ 60%
12 @ 55%
AMRAP 8
5 Strict HSPU
7 Power Cleans (115/75)
12 @ 65%
12 @ 60%
12 @ 55%
AMRAP 8
5 Strict HSPU
7 Power Cleans (115/75)
Saturday, September 10th 2016
SWIM/POOL WOD!
7 rounds of 100m sprint
Swim your first 100m effort at maximum capacity. Rest exactly two minutes and repeat. Your goal is to remain within ten seconds of your first effort.
7 rounds of 100m sprint
Swim your first 100m effort at maximum capacity. Rest exactly two minutes and repeat. Your goal is to remain within ten seconds of your first effort.
Friday, September 9th 2016
6 Sets
Build to a heavy set of:
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk
AMRAP 14
250m Run
5 Back Squat (225/155)
5 Box Jumps (30/24)
Finish with GHD Back Extensions
4 X 10
Thursday, September 8th 2016
5RFT
40 Double Unders
15 Russian KBS
10 Ring Dips
Rest as needed
5 X 10
Behind the neck Push Press
40 Double Unders
15 Russian KBS
10 Ring Dips
Rest as needed
5 X 10
Behind the neck Push Press
Wednesday, September 7th 2016
Tabata L-sits
Alternate with a partner
"Chelsea"
EMOTM 30
5 Pull Ups
10 Push Ups
15 Squats
Alternate with a partner
"Chelsea"
EMOTM 30
5 Pull Ups
10 Push Ups
15 Squats
Tuesday, September 6th 2016
Pistols
5x10
Ladder 8
2, 4, 6, 8, 10, 12, etc.
Deadlifts (225/155)
Bar facing burpees
Finish with GHD situps
3 X 15
5x10
Ladder 8
2, 4, 6, 8, 10, 12, etc.
Deadlifts (225/155)
Bar facing burpees
Finish with GHD situps
3 X 15
Subscribe to:
Posts (Atom)