as many rounds as possible

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

Monday 7.6.2015

STRENGTH

20 min for 2RM Back Squat

CONDITIONING

10 min AMRAP:
10 Russian KB Swing
10 Burpee Box Jump 24/20

Finisher:
3 x 25 Banded Good Morning
3 x 60 sec Plank

COMPETITION

6 min AMRAP:
3 Muscle Ups
6 Front Squats 135/95

Sunday 7.5.2015

STRENGTH

15 min build to heavy 50’ Sled Drag

CONDITIONING

12 min AMRAP:
40 Double Unders
20 Russian KB Swing 53/35
10 Jumping Squats 45/35

Thursday 7.2.2015

wodSTRENGTH/SKILL3 min Row for Calories

CONDITIONING “The Chief” 5 Rounds for Reps 3 min AMRAP: 3 Power Cleans 135/95 6 Push Ups 9 Squats *1 min Rest

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

Saturday 6.27.2015

wodCONDITIONINGPartner WOD 20 min AMRAP: 5 Power Snatch 155/105 25 Double Unders 5 Power Clean 155/105

Wednesday 6.24.2015

wodSTRENGTH12 x 3 Floor Press Wide/Middle/Close Grip @ 60%

CONDITIONING 8 min AMRAP: 20m Shuttle Sprint CTB Pull-Up HR Push Up 20/2/2, 40/4/4, 60/6/6…

Finisher 3 x 30 sec DB Fold Ins 3 x 10 V-Ups

COMPETITION 3 x 10 Barbell Row 2 x ME Push Up

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

Monday 6.15.2015

wodSTRENGTH10 x 3 Floor Press @55%

 

CONDITIONING 3 Rounds of 3 min AMRAP: 20 Double Unders 10 Burpee Pull-Ups *1 min Rest*

Finisher 100 Banded Pushdown 3 x 2 min Plank

 

COMPETITION 3 x ME Strict HSPU 3 x ME Ring Dip (No kip)

 

Sunday 6.14.2015

wod CONDITIONING 15 min AMRAP: 5 Pull-Ups 15 Squats 300m Row

Monday 6.1.2015

wodSTRENGTH/SKILLA. 3 RM Bench Press B. 2 x ME Close Grip @50% of above

CONDITIONING 10 min AMRAP: 20 Med Ball Thrusters 20/14 400m Run

Finisher 3 x 90 sec Plank

COMPETITION 3 x 45 sec DB Tricep Ext. 3 x ME Strict HSPU 3 x ME Strict Pull-Up

Friday 5.22.2015

wodCLOSED SUNDAY, MAY 24 AND MONDAY, MAY 25 FOR MEMORIAL WEEKEND STRENGTH A. 12 x 2 Back Squat w/ 2 Sec Pause @ 60% B. 3 x 10 Box Jump 30/24 

CONDITIONING Teams of 2

16 min AMRAP: 25 Double Unders Russian KB Swing 53/35 *1 partner works at a time for 1 minute. Do the double unders, & then, spend the rest of the minute accumulating Russian KB swings. Score is KB swing.

Wednesday 5.20.2015

wodSTRENGTHA. 5 RM Floor Press B. 3 x ME Ring Dips  

CONDITIONING 7 min AMRAP: Burpees

Finisher 3 x 10 1-Arm Row 3 x 15 sec per side KB Slasher 

COMPETITION 30 HSPU 3 x 30 sec Banded Pushdowns

Friday 5.15.2015

wodCLOSED SUNDAY, MAY 17 STRENGTH 10 x 3 Split Jerk @50% (focus on footwork)

CONDITIONING 7 min AMRAP: 20 Push Press 45/35 10 HR Push Ups 5 Burpees

Finisher 3 Rounds: 40 sec Band Pull Aparts 40 sec Band Pull Down 

COMPETITION 10 min work on complex: 3 Pull-Ups 2 Toe 2 Bar 3 Pull-Ups

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

Thursday 4.23.2015

wodSTRENGTH10 min EMOM:  3 Power Snatch @ 65%

CONDITIONING 8 min AMRAP: 10 Alternating DB Snatch 40/30  30 Double Unders

Finisher 800m Run

Tuesday 4.21.2015

wodSTRENGTH15 min to find heavy Squat Clean Thruster

CONDITIONING 10 Rounds for Reps: 30 sec Thrusters 45/35 *30 sec Rest* 30 sec Burpees *30 sec Rest*

Finisher 2 X ME Rotating Plank

COMPETITION 10 min AMRAP: 3 Burpees 1 Muscle Up

Friday 4.17.2015

wodSTRENGTHA. 15 min to find 1RM Push Jerk B. 3 x 45 sec Lying DB Extension

CONDITIONING 9 Min AMRAP: *5 Pull Ups 5 Toe 2 Bar 20 Double Unders

Finisher 100 Banded Push Downs 

COMPETITION *CTB 3 x ME Muscle Up 5 min Triple Under work

Thursday 4.16.2015

wodSTRENGTH15 min to find Medium/Heavy  Snatch + Hang Snatch

CONDITIONING Partner Workout 16 min AMRAP: 3 Power Snatch (Challenging weight) Row 200m/150m

Wednesday 4.15.2015

wodSTRENGTH10 x 3 Sumo Deadlift @60% 

CONDITIONING For time: 800m Run Then 21-15-9-6-3 Wall Ball 20/14 Box Jump 24/20

Finisher 3 x 25 Weighted Glute Bridge 4 x 30 sec Dead Bugs

COMPETITION 4 min AMRAP: Thrusters 95/65 *5 burpees every time you break