du

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 7.1.2015

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

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)

 

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.

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 

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

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

Monday 3.23.2015

wodSTRENGTHA. 1RM Bench with Chains- Men and Women +1 Chain per side B. 3 x ME Double Unders or 5 min Double Under Practice

CONDITIONING 6 min AMRAP: 6 Renegade Row w/ Push-Up 6 DB Push Press

Finisher 120 Banded Push Downs

Thursday 2.5.2015

wodSTRENGTH2000m Row for Time

CONDITIONING 20 min EMOM: EVEN- 30 sec Hang Power Clean 95/65 ODD- 30 Double Unders

Finisher Tabata Sit-Ups

Monday 2.2.2015

wodSTRENGTHA. 20 min 1RM Back Squat B. 100 Steps Walking Lunge

CONDITIONING 5 min AMRAP: Burpee Box Jump Over

Finisher 60 Hollow Rocks

COMPETITION 6 min AMRAP: 50” Sled Drag 50 DU

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)

Friday 1.16.2015

wodSTRENGTHA. 1RM Strict Press B. 3 x 12 Bent Over Barbell Row

CONDITIONING 3 Rounds: 15 DB Burpee Thrusters 40/20 30 Double Unders

Finisher 40 T2B

COMPETITION 5 min AMRAP: 2 Muscle Up 1 Rope Climb

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

Thursday 12.18.2014

wodCONDITIONING5 Rounds: 20 sec On/40 sec Off Mountain Climbers Row for Calories Suicide Side Shuffle Burpee Broad Jump Double Unders

Monday 12.15.2014

wodSTRENGTHA. 10 min EMOM: 3 Front Squat @ 75% B. 3 x 10 Seated Box Jump 24/20

CONDITIONING For Time: 21-15-9 Wall Ball HRPU 21-15-9 Ring Row Med Ball Sit Up

Finisher 50 Back Ext 25 GHD Sit Ups

COMPETITION *12/11 foot Wall Balls 200 Double Unders for time