double under

Tuesday 9.8.2015

Strength

15 min to find 2rm Hang Power Snatch

Conditioning

12 min AMRAP

Power Snatch Ladder

1 Hang Power Snatch 95/65
15 Double Unders
2 Hang Power Snatch 95/65
15 Double Unders
…….Add 1 Hang Power Snatch each Round until the 12 min are up

Finisher
2 x ME Plank Hold
2 x ME Handstand Hold

Competition
135/95

6 min AMRAP
2 Bar Muscle Up
25’ Handstand Walk

Beginners

Strength
5 x 5 Back Squat

Conditioning

5 Rounds

200m Run
7 Deadlifts
28 Single Unders

Finisher
3 x ME Plank Hold

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 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

Sunday 7.5.2015

STRENGTH

15 min build to heavy 50’ Sled Drag

CONDITIONING

12 min AMRAP:
40 Double Unders
20 Russian KB Swing 53/35
10 Jumping Squats 45/35

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

Saturday 6.27.2015

wodCONDITIONINGPartner WOD 20 min AMRAP: 5 Power Snatch 155/105 25 Double Unders 5 Power Clean 155/105

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)

 

Friday 6.5.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 10 Strict Pull-Ups 20m Waiter Walk 53/35 (each side) 30 Push-Ups 40 DB Push Press 40/30 50 Cal Row

Finisher 4 x 20 Sit Ups

COMPETITION 3 Rounds: 30 Double Unders 10 Push Jerks 155/115

Thursday 6.4.2015

wodSTRENGTH10 min EMOM: Hang Power Clean + Hang Power Clean + Front Squat @ 80%

CONDITIONING 4 Rounds: 25 Russian KB Swing 53/35 50 Double Unders

Saturday 5.30.2015

wodCONDITIONINGTeams of 2 Filthy Fifty 50 Box Jumps 50 Jumping Pull-Up 50 KB Swing 35/26 50 Steps Walking Lunge 50 Knee to Elbow 50 Push Press 45/35 50 Back Extension 50 Wall Ball 20/14 50 Burpee 50 Double Under

Wednesday 5.27.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 100 Face Pulls

CONDITIONING 5 Rounds: 200m Run 10 Pull-Ups 40 Double Unders

Finisher 3 x ME Strict T2B

COMPETITION 20 HSPU for Time Tabata Airdyne

Friday 5.22.2015

wodCLOSED SUNDAY, MAY 24 AND MONDAY, MAY 25 FOR MEMORIAL WEEKEND STRENGTH A. 12 x 2 Back Squat w/ 2 Sec Pause @ 60% B. 3 x 10 Box Jump 30/24 

CONDITIONING Teams of 2

16 min AMRAP: 25 Double Unders Russian KB Swing 53/35 *1 partner works at a time for 1 minute. Do the double unders, & then, spend the rest of the minute accumulating Russian KB swings. Score is KB swing.

Wednesday 5.13.2015

wodSTRENGTHA. 12 X 2 Back Squat @ 55% B. 2 x 30 Russian KB Swing 

CONDITIONING 5 Rounds: 7 Deadlifts 225/155 28 Double Unders

Finisher 3 x 15 Back Extensions  

COMPETITION 2 x ME GHR 3 x 50’ Heavy Sled Drag 5 min Triple Under work 

Friday 5.1.2015

wod SATURDAY, MAY 2- WOD WITH MOM & DAD @ 9:30AM

STRENGTH/SKILL A. 15 min to find 1RM Strict Press B. 2 x ME DB Floor Press

CONDITIONING 10! Pull-Ups 20m Shuttle Sprint

Finisher 5 min Plank

COMPETITION 3 Rounds: 5 Muscle Ups 20 Double Unders

Thursday 4.23.2015

wodSTRENGTH10 min EMOM:  3 Power Snatch @ 65%

CONDITIONING 8 min AMRAP: 10 Alternating DB Snatch 40/30  30 Double Unders

Finisher 800m Run

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 

Monday 3.30.2015

wodSTRENGTHA. 10 x 3 Push Jerks @ 65% B. 2 x ME Strict Pull-Ups

CONDITIONING 3 Rounds of 3 min AMRAP: 20 Double Unders 10 1 Arm DB Push Press L 40/30 10 1 Arm DB Push Press R 40/30 *1 min rest between rounds

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 CTB Pull-Ups

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

 

Monday 2.23.2015

wodSTRENGTHA. 2RM Strict Press B. 3 x 8 Barbell Bent Over Row

CONDITIONING ½ Cindy 10 min AMRAP: 5 Pull-Ups 10 Push Ups 15 Squats

Finisher 3 x ME Hanging Leg Raise

COMPETITION 6 min AMRAP: 10 HSPUs 30 DUs

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