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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

Wednesday 7.8.2015

STRENGTH

3RM Bench Press

CONDITIONING

For Time:
100 Double Under Buy In
then
60 Sit Ups
30 Push Ups
40 Sit Ups
20 Push Ups
20 Sit Ups
10 Push Ups

Finisher:
3 x ME Barbell Row 45/35
4 x 25 Banded Push Down

COMPETITION

4 x 25 DB Bench Press
3 x 20 GHD Sit Ups

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

Saturday 6.13.2015

wod CONDITIONING Team Holleyman Partners alternate rounds

30 Rounds: 5 Wall Balls 3 HSPU or Seated DB Press 1 Power Clean 225/155

Thursday 6.11.2015

wodSTRENGTH10 min EMOM: 3 Hang Power Snatch @ 55%

CONDITIONING 4 Rounds of 30 sec on/off a. 10m Shuttle b. Mountain Climbers c. Hollow Rocks d. DB Snatch R e. DB Snatch L

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 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  

Sunday 5.17.2015

wod GYM CLOSED SUNDAY, MAY 17

Sunday 5.3.2015

wod CONDITIONING 4 Rounds: 800m Run 40 Alternating 1-Arm DB Clean and Jerk

Wednesday 4.22.2015

wodSTRENGTHA. 15 min to find 3RM Bench Press with Axle or Fat Grip B. 3 x ME Body Rows

CONDITIONING For Reps/Cals: 3 min Row for Cal 3 min HR Push Ups 3 min Row for Cal 3 min HR Push Ups

Finisher 3 x ME DB Bench 3 x ME V Ups

COMPETITION 3 x ME Strict Pull-Ups 20 HSPU

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

Tuesday 4.14.2015

wodSTRENGTH15 min to build to Heavy Clean + Front Squat

CONDITIONING Death By: Full Clean 135/95 Lateral Burpee Over the Bar

Finisher 3 x 1 min Plank 3 x 30 sec DB Curls

COMPETITION 10 min to find Heavy Turkish Get Up 8 x 2 Heavy Hang Clean Pulls

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 

Thursday 4.2.2015

wodSTRENGTH10 min EMOM:  3 Power Snatch @70%

CONDITIONING Team Sled Drag 14 min AMRAP: Sled Drag Down/Back 20 Alternating DB Snatch 40/30 (10 per side)

Wednesday 3.25.2015

wodSTRENGTHA. 10 x 2 Back Squat @ 65% B. 3 x 12 Walking Lunges (Weighted)

CONDITIONING For Time: 100 DB Thruster 40/30 *5 Burpees at the top of each minute

Finisher 120 Russian Twist

Wednesday 3.18.2015

wodSTRENGTHA. 8 x 3 Push Jerk @ 60% B. 3 x 12 Seated DB Press

CONDITIONING 20 min Team AMRAP: 400m Run ME Pull Ups -Partners alternate full rounds.

Finisher 100 Band Pull Aparts

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

Monday 3.9.2015

wodSTRENGTHA. 9 x 3 Bench Press (Close, middle, wide) @ 75% B. 3 x ME Ring Push Ups

CONDITIONING 3 Rounds: 600m Run 30 DB Push Press 40/20

Finisher 5 min Total Rotating Plank (Rotate every 30 sec)

 

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.

Tuesday 3.3.2015

wodSTRENGTH20 min to find 1RM Hang Snatch

 

CONDITIONING 3 Rounds: 30 DB Snatch 40/20 (15 per side) 30 Double Unders 20 DB Snatch 40/20 20 Double Unders 10 DB Snatch 40/20 10 Double Unders

Finisher 3 x ME T2B