Deadlift

Thursday 7.16.2015

STRENGTH/SKILL

1 Mile Run

CONDITIONING

5 Rounds of 30 sec on/off
A. Side Shuffle Shuttle
B. DB Power Clean
C. Back Peddle Shuttle
D. DB Jumping Squat

Monday 7.13.2015

STRENGTH

10 x 3 Strict Press @60%

CONDITIONING

8 min AMRAP:
12 Deadlifts 155/115
6 Hang Power Cleans 155/115

Finisher:
3 x 10 Bradford Press
3 x ME Barbell Roll Out

COMPETITION

3 Rounds:10 CTB Pull-Ups15 Ring Dips

Friday 7.10.2015

STRENGTH

8 x 3 Front Squat @ 65%

CONDITIONING

30 Bodyweight Deadlifts
30 Steps Reverse Lunge 40/30
200m Run
20 Bodyweight Deadlifts
20 Steps Reverse Lunge 40/30
200m Run
10 Bodyweight Deadlifts
10 Steps Reverse Lunge 40/30

Finisher: 
3 x 12 Hammer Curl

COMPETITION

10 min work up to Seated Box Jump for Height

Saturday 7.4.2015

HAPPY INDEPENDENCE DAY, AMERICA!

CONDITIONING

Teams of 2:
800m Run Buy-In
then
4 Rounds:
50 Sit-Ups
25 Deadlifts 225/135

Friday 7.3.2015

STRENGTH

12 x 3 Floor Press @65% (Wide/Middle/Close)

CONDITIONING

Team Workout:
8 Rounds Total
90 Second Rounds of:
200m/300m Row
ME Push Press 115/75

Finisher:
3 x ME Strict Chin Ups
4 x 25 Band Pull Aparts

COMPETITION

3 min ME Ring Muscle Up
*3 min Rest*
3 min ME Bar Muscle Up

Wednesday 7.1.2015

wodSTRENGTH12 x 2 Deadlifts @ 60%

CONDITIONING 6 min AMRAP: 5 Front Squats 185/125 10 Burpees

Finisher 3 x ME Toe 2 Bar

COMPETITION 3 Rounds for Time: 7 Deadlifts 225/155 21 Double Unders

Monday 6.22.2015

wodSTRENGTH10x 3 Deadlift @55% + Chains

CONDITIONING For Time: 600m Run 30 Back Squats 95/65 400m Run 20 Back Squats 95/65 200m Run 10 Back Squats  95/65

Finisher 3 x 15 Weighted Back Extension

COMPETITION 3 x 8 RDL 3 x 15 Reverse Hyper

Friday 6.19.2015

wodSTRENGTH15 min to find 2RM Strict Press

CONDITIONING 6 min AMRAP: *50 Barbell Push Press 45/35 50 Lateral Bar Hops

Finisher 3 x 20 Ring Row 5 x 25 Band Pull Aparts 

COMPETITION *65/45 for AMRAP 3 Rounds: 25’ Handstand Walk 10 Ring Dips

Thursday 6.18.2015

wodSTRENGTH10 min EMOM:  Hang Power Clean + Clean @65%

CONDITIONING 5 Rounds: 1 Bear Complex (Power Clean + Front Squat + Push Press + Back Squat + Push Press from the back) then 15 Sit-Up 15 Wall Ball 20/14 *Rest as needed. Increase Bear Complex weight each round.

Wednesday 6.3.2015

wodSTRENGTH/SKILLA. 12 x 2 Back Squat @ 65% w 1 sec Hold B. Band Pull-Throughs

CONDITIONING 10! Deadlift 185/125 Box Jump 24/20

Finisher 3 x 10 Knee to Opposite Elbow

COMPETITION 3 x ME GHR 3 x 12 Reverse Hyper

Friday 5.29.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat B. Deadlift 8 x 1 @ 50% (FAST)

CONDITIONING 3 Rounds: 15 Thrusters 95/65 12 Burpees

Finisher 2 x ME Barbell Roll Out

COMPETITION 5 Rounds: 8 Pistols (4 per side) 8 Box Jumps 30/24

Thursday 5.21.2015

wodSTRENGTH15 min to find Medium Snatch Grip Deadlift to above the knee with 2 Sec Pause + Hang Snatch

CONDITIONING Death by 10m then 400m Run

Finisher 4 x 25 Band Pull Aparts

Monday 5.18.2015

wodSTRENGTHA. 5 RM Sumo Deadlift B. 3 x 10 DB Bulgarian Split Squat

CONDITIONING For Time: 1-8 Front Squat 135/95 20m Shuttle Sprint

Finisher 3 x ME Plank 

COMPETITION 3 x 6 Heavy Romanian Deadlift 3 x 75’ Dogsled Push  

Wednesday 5.13.2015

wodSTRENGTHA. 12 X 2 Back Squat @ 55% B. 2 x 30 Russian KB Swing 

CONDITIONING 5 Rounds: 7 Deadlifts 225/155 28 Double Unders

Finisher 3 x 15 Back Extensions  

COMPETITION 2 x ME GHR 3 x 50’ Heavy Sled Drag 5 min Triple Under work 

Tuesday 5.5.2015

wodSTRENGTHFind Heavy Hang Power Clean + Front Squat

CONDITIONING 5 Rounds: 6 Hang Power Clean 155/115 200m Run

Finisher 3 x 1 min Deadbugs

COMPETITION 6 x 2 Hang Clean Pull (110%)

Monday 5.4.2015

wodSTRENGTHA. 10 x 2 Sumo Deadlift @70% B. 3 x 20 Band Pull Throughs

 

CONDITIONING For Time: 10! Russian KB Swing Burpee

Finisher 3 x 20 Body Saw

COMPETITION 5 Rounds: 10 Pistols (5 per side) 5 CTB Pullups

 

Wednesday 4.29.2015

wodSTRENGTH/SKILLA. 15 min to find 2RM Front Squat w/1 sec hold B. 3 x 10 Sumo Stance Goblet Squat

CONDITIONING 15 min AMRAP: 10 Box Jumps 24/20 10 Wall Balls  20/14 400m Run

Finisher 3 x 10 KB RDL

COMPETITION 30 GHR 100 Banded Leg Curl

Friday 4.24.2015

wodSTRENGTHA. 10 x 3 Sumo Deadlift @65% B. 3 x 8 Squat Jumps (Light DB)

CONDITIONING 4 Rounds: 20 Russian KB Swings 53/35 10 KB Front Squat R 53/35 10 KB Front Squat L 53/35 *1 min Rest*

Finisher 100 Steps Walking Lunge

COMPETITION 3 x 6 RDL (Heavy) Tabata Row

Monday 4.20.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat + Chain B. 1 x ME Wall Balls

CONDITIONING 5 Rounds: 200m Run 6 Deadlifts  225/155

Finisher 30 Toe 2 Bar

COMPETITION 3 x 30 Russian KB Swing (unbroken) 3 x ME GHR