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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

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

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 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

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

Tuesday 2.3.2015

wodSTRENGTH15 min to find Heavy Snatch + OHS

CONDITIONING Death By: 1 Power Snatch @95/65 5 Pull-Ups *add 1 Power Snatch each minute until failure

Finisher 100 Band Pull Downs

COMPETITION *CTB Pull-Ups 5 x 3 Snatch Grip Deadlift (light)

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

Tuesday 1.13.2015

wodSTRENGTH15 min to find Heavy Clean + Hang Clean

CONDITIONING 8 min AMRAP: 9 Burpees 6 Deadlifts 3 Hang Power Clean 155/105

Finisher 3 x 15 GHD Sit Ups

COMPETITION 10 min Bar MU Work 10 min Handstand Walk Work

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

Tuesday 11.11.2014

wodSTRENGTH15 min to find 1RM Power Snatch + Snatch

CONDITIONING 5 Rounds: 3 Power Snatch 135/95 6 OHS 24 Double Unders

Finisher 3 x 30 Dead Bugs

COMPETITION 8 x 2 Snatch Balance (light)

Monday 11.3.2014

wodSTRENGTHA. 15 min to find 1RM Deadlift B. 3 x 10 Weighted Step Ups (10 per side)

CONDITIONING 4 Rounds: 30 Air Squats 200m Run 30 Steps Walking Lunge 200m Run

COMPETITION 3 x 10 Pistols (5 per side) 8 Seated L-Sit Rope Climbs for time (only go up halfway)

Friday 10.24.2014

wodSTRENGTHA. 10 min EMOM:  3 Deadlifts at 50% B. 3 x 25 Russian KB Swing

CONDITIONING 7 min AMRAP: 7 Wall Balls 20/14 7 Burpees

Finisher 3 x 15 Back Extension

COMPETITION HSPU 3 x 10 (strict if possible) 50 Triple Unders

Tuesday 10.21.2014

wodSTRENGTH15 min to find Heavy 3 Rep Power Clean (not touch and go)

CONDITIONING 800m Run 40 DB Thrusters 40/30 800m Run

Finisher 3 x ME Sit Ups

COMPETITION Heavy RDL 3x6