close grip

Friday 7.17.2015

STRENGTH

5RM Close-Grip Bench Press

CONDITIONING

For Time:
400m Row
40 Sit-Up
40 Pull-Up
40 Double Unders
40 Push Up
400m Run

Finisher:
3 x 12 Bent-Over Rear Delt Row
3 x 90 sec Plank 

COMPETITION

3 Rounds:1 min Cal Row30 sec Muscle Up

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 6.1.2015

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

Monday 4.13.2015

wodSTRENGTHA. Close Grip Floor Press 12 x 3 @ 60% B. 2 x ME DB Bench Press

CONDITIONING For Time: 50 Cal Row 40 Push Ups 30 American KB Swings 53/35 20 Pull-Ups *10 DB Strict Press 40/30

Finisher 100 Banded Pull Downs

COMPETITION *HSPU Tabata Airdyne **4 min Rest** Tabata Airdyne 

Friday 2.27.2015

wodSTRENGTHA. 9 x 3 Bench Press @ 70% (Close, Middle, Wide) B. 3 x ME Ring Dips

CONDITIONING Team Workout 16 min AMRAP: Row 150m/100m 10 Shoulder to Overhead 95/65 Partners alternate full rounds of work

Finisher 100 Band Pull Aparts

Wednesday 2.18.2015

wodSTRENGTHA. 9 x 3 Bench Press @ 65% (change grips each set:  close, middle, wide) B. 3 x 12 Pull-Ups

CONDITIONING 5 Rounds: 5 Burpees 15 Push Ups 20 Double Unders

Finisher 30 Knee 2 Elbow

COMPETITION 5 min AMRAP: 3 CTB Pull-Up 3 HSPU

Wednesday 2.4.2015

wodSTRENGTHA. 1RM Bench Press B. ME Close Grip Bench @ 50% of above

CONDITIONING 5 Rounds: 10 Push-Ups 10 Toe 2 Bar 10 Push Press 45/35

Finisher 100 Band Pull Aparts

COMPETITION 4 x 500m Row 1-1 Rest

Wednesday 1.7.2015

wodSTRENGTHA. 2rm Close Grip Bench B. 3 x ME Ring Dips

CONDITIONING 15 min AMRAP: 5 Pull-Ups 10 Push Press 45/35 15 Double Unders

Finisher 120 Band Pull Aparts

COMPETITION 15 MU for time 10 min Handstand Walk work

Monday 12.22.2014

wodSTRENGTHA. 15 min to find 1rm Close Grip Bench Press B. 3 x ME Push-Ups

CONDITIONING Teams of 2 5 Rounds per person 2 min to: Row 20 Calories/15 Calories ME Pull-Ups *Teammates alternate rounds

Finisher 100 Face Pulls

 

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