banded

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)

 

Wednesday 6.10.2015

wodSTRENGTH5RM Close Grip Bench

CONDITIONING 10 Rounds (Partners alternate rounds): 90 seconds 250m/200m Row ME Pull-Ups *Score is Pull-Ups

Finisher 3 x 15 Barbell Seated Clean and Press 45/35 3 x ME Ring Push Up

COMPETITION 3 Rounds: 10 HSPUs 5 Muscle Ups

4 x 25 Band Pull Aparts

Monday 6.8.2015

wodSTRENGTH20 min to find 1RM Back Squat

CONDITIONING 5 Rounds: 20 Burpees 10 Back Squats 135/95 (Bar can be in rack) *2 min rest*

Finisher 4 x 25 Banded Leg Curl 3 x ME V-Ups

COMPETITION 3 x 15 Reverse Hyper 3 x 10 Glute Ham Raise

 

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

Monday 3.16.2015

wodSTRENGTHA. 10 x 2 Back Squat @60% B. 3 x 8 Bulgarian Split Squat (DB in goblet position)

CONDITIONING 3 Rounds: 20 Box Jump 25 KB Swing 30 Goblet Squat

Finisher 100 Banded Good Mornings

Wednesday 3.4.2015

wodSTRENGTHA. 3 RM Floor Press B. 3 x 12 1-Arm KB/DB Row

CONDITIONING Death By: Burpee Pull-Up Push Up

-Add 1 rep each minute until you cannot finish your reps within that minute.

Finisher 3 Rounds: 20 Face Pulls 20 Band Pull Aparts -Upon completing Face Pulls, go straight into Band Pull Aparts.

Wednesday 2.11.2015

wodSTRENGTHA. 3RM Front Squat B. 3 x 15 Sumo Stance Goblet Squat

CONDITIONING For Time: 800m Run 40 Sumo Deadlifts 185/135 800m Run

Finisher 100 Banded Good Morning

COMPETITION 5 x 50’ Reverse Sled Drag 3 x 8 GHR 3 x 15 Reverse Hyper

Wednesday 1.28.2015

wodSTRENGTHA. 12 x 2 Wide-Stance Back Box Squat @60% B. 3 x 15 Seated Box Jump

CONDITIONING 5 Rounds: 20 Russian KB Swing 20 Wall Ball 20/14

Finisher 3 x 10 Seated Good Morning

COMPETITION 4 x 50’ Dogsled 100 Banded Leg Curl

Friday 1.23.2015

wodWORKOUT WITH MOM & DADSATURDAY, JANUARY 24 @ 9:30AM

STRENGTH

A. 1 RM Sumo Deadlift B. 3 x 8 Bulgarian Split Squat (8 per side)

CONDITIONING 10 min AMRAP: 200m Sprint *10 Deadlift 185/115

Finisher 50 Banded Pull Through 30 Strict Leg Raise

COMPETITION *use Axle for Deads For time: 1000m Row 50 Alternating Pistols

Monday 1.19.2015

wodSTRENGTHA. 10 x 2 Wide-Stance Box Squat @ 55% B. 3 x 15 Box Jumps

CONDITIONING 15-12-9 Thrusters 95/65 Toe 2 Bar

Finisher 100 Banded Good Morning

COMPETITION 5 min AMRAP: 3 Rope Climb 50’ Dog Sled Push

Monday 1.5.2015

wodSTRENGTHA. 1RM Deficit Deadlift B. 3 x 10 Back Extension (weighted)

CONDITIONING 12 min AMRAP: 4 Front Squat 95/65 8 Front Rack Lunge (4 per side) 95/65 200m Run

Finisher 3 x 20 Ring Ab Fallouts

COMPETITION 3 x 100’ Sled Drag 100 Banded Good Morning

Wednesday 12.31.2014

wodWEDNESDAY, DECEMBER 31 - NORMAL MORNING CLASS TIMES; LAST CLASS AT 4;30PMTHURSDAY, JANUARY 1, NEW YEAR'S DAY, NO CLASS FRIDAY, JANUARY 2 - 10AM CLASS; OPEN GYM 11AM-1PM

STRENGTH 12 min EMOM 2 Back Squat @ 65%

CONDITIONING 5 Rounds of 40 sec On/ 20 sec Off Russian KB Swing Box Jump Reverse Lunge

Finisher 100 Banded Leg Curls

 

Friday 12.5.2014

wodSTRENGTHA. 10 min EMOM 3 Front Squat @ 70% B. 3 x 20 KB Stiff Leg Sumo Deadlift

CONDITIONING 7 Rounds: 7 Box Jump 24/20 7 Deadlift (50% of 1RM)

Finisher 100 Banded Pullthrough

COMPETITION 3 x 8 Bulgarian Split Squat 5 x 50’ Dog Sled

Monday 11.17.2014

wodSTRENGTHA. 10 Min EMOM:  3 Deadlifts 55% B. 100 Banded Good Morning

CONDITIONING For Time: 750m Row 75 Squats 75 Sit Ups 75 Steps Walking Lunge w/ plate OH 45/25

Finisher 50 KB Halo (25 each way)

COMPETITION 3 x 25 American KB Swing 4 x 50” Dog Sled (Heavy)

Monday 10.27.2014

wodSTRENGTHA.  1RM Close Grip Floor Press B. 100 Banded Pushdown

CONDITIONING For Time: 40 Double Unders 30 Burpees 20 Pull-Ups 10 Toe 2 Bar 20 Pull-Ups 30 Burpees 40 Double Unders

Finisher 100 Banded Pulldowns

Thursday 10.16.2014

wodSTRENGTH10 Min EMOM: Clean Pull + Hang Clean Pull +Power Clean (medium)

CONDITIONING 10 Rounds: 5 Deadlifts 185/135 10 Wall Ball 20/14

Finisher 100 Banded Good Morning

Friday 10.10.2014

wodSTRENGTHA. 3 RM Sumo Deadlift B. 3 x 20 Banded Pull Throughs

CONDITIONING 15 Min AMRAP: 400m Run 10 Deadlifts 185/135 10 Burpees

Finisher 50 Weighted Situps

 

Wednesday 9.10.2014

wodSTRENGTHA. 3RM Back Squat B. 2 x 20 Deadlift @ 40% of 1RM

CONDITIONING 10! Russian KB Swing Box Jump

Finisher 3 x 25  Banded Pull Throughs 2 x 30 Situps

Tuesday 7.29.2014

wodSTRENGTH/SKILL10 x 1 Back Squat @ 80% *2 min rest between

CONDITIONING 4 Rounds 25 KB Swing 53/35 50 Double Unders *1 min rest between rounds

Post Conditioning 100 Banded Pull Throughs 

COMPETITION 200m Sled Pull