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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

Friday 6.12.2015

wodSTRENGTH10 x 3 Deadlifts @55%

CONDITIONING 4 Rounds: 15 Russian KB Swing 15 Box Jumps 24/20 400m Run

Finisher 3 x 20 Back Extension 3 x 15 Hanging Knee Raise

COMPETITION 4 x 50’ Reverse Sled Drag

Wednesday 6.3.2015

wodSTRENGTH/SKILLA. 12 x 2 Back Squat @ 65% w 1 sec Hold B. Band Pull-Throughs

CONDITIONING 10! Deadlift 185/125 Box Jump 24/20

Finisher 3 x 10 Knee to Opposite Elbow

COMPETITION 3 x ME GHR 3 x 12 Reverse Hyper

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  

Friday 5.8.2015

wodSTRENGTHA. 15 min to find 2RM Back Squat with 1 sec hold B. 8 x 1 Speed Deadlift @ 50% (every 30 sec) 

CONDITIONING For Time: 400m Run 80 Wall Balls 80 Steps Walking Lunge 400m Run

Finisher 2 x ME Sit Ups

COMPETITION 3 x ME GHR 3 x 1 min KB Swing

Monday 5.4.2015

wodSTRENGTHA. 10 x 2 Sumo Deadlift @70% B. 3 x 20 Band Pull Throughs

 

CONDITIONING For Time: 10! Russian KB Swing Burpee

Finisher 3 x 20 Body Saw

COMPETITION 5 Rounds: 10 Pistols (5 per side) 5 CTB Pullups

 

Friday 4.24.2015

wodSTRENGTHA. 10 x 3 Sumo Deadlift @65% B. 3 x 8 Squat Jumps (Light DB)

CONDITIONING 4 Rounds: 20 Russian KB Swings 53/35 10 KB Front Squat R 53/35 10 KB Front Squat L 53/35 *1 min Rest*

Finisher 100 Steps Walking Lunge

COMPETITION 3 x 6 RDL (Heavy) Tabata Row

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

Friday 4.10.2015

wodSTRENGTHA. 15 min to find 5 RM Deadlift B. 3 x 15 Sumo Stance RDL with KB  

CONDITIONING Jumping “Grace”

5 Rounds: *6 Clean and Jerks 135/95 30 Double Unders

Finisher 3 x 30 Banded Good Mornings

COMPETITION *Do wod @155/115

Tuesday 3.17.2015

wodSTRENGTH15 min to find HEAVY Snatch Grip Deadlift + Hang Power Snatch + OHS

CONDITIONING 5 Rounds: 5 OHS 95/65 10 Lateral Bar Hops 200m Sprint

Finisher 3 Rounds: 20 Hollow Rocks 20 Supermen 

Monday 2.16.2015

wodSTRENGTHA. 8 min EMOM: 2 Deadlifts @ 65% B. 3 x 15 Romanian Deadlift (50% of above)

CONDITIONING 7 min AMRAP: 10 Front Squat 95/65 20 Reverse Lunge (10 per side)

Finisher 3 x 30 Russian Twist

COMPETITION 3 x 12 Weighted Glute Bridge 40 Pistols

Friday 2.6.2015

wodSTRENGTHA. 10 x 2 Deadlift @60% B. 3 x 10 Bulgarian Split Squat

CONDITIONING 10 min AMRAP: 30 Goblet Squat 53/35 400m Run

Finisher 3 x 15 Steps Walking Good Morning

COMPETITION 5 min AMRAP: 2 Bar MU 4 HSPU 6 Ring Dip

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 1.20.2015

wodSTRENGTH10 min EMOM:  2 Snatch @ 60%

CONDITIONING 3 Rounds: 5 Burpee Over the Bar 15 Power Snatch 95/65 45 Double Unders

Finisher 3 x 30 Partner Leg Throws (10 per direction)

COMPETITION 5 x 3 Snatch Balance 3 x 5 Snatch Grip 3-Position Deadlift (medium load)

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

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

Tuesday 12.16.2014

wodSTRENGTH15 min to find 1 RM OHS

CONDITIONING For Reps on a Running Clock: 0-3 Hang Power Snatch @60% *1 min rest 4-7 Hang Power Clean *3 min rest 10-13 Power Snatch *1 min rest 14-17 Power Clean

Finisher 3 sets 90 sec rotating plank 30 sec middle, 30 sec side, 30 sec side *rest as needed

COMPETITION 8x3 Snatch Grip Deadlift