me

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

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

Tuesday 6.23.2015

wodSTRENGTH15 min to find 2RM Hang Power Clean

CONDITIONING 3 Rounds for Reps: 1 min Burpees *1 min Rest* 1 Min Cal Row *1 min Rest* 1 min Power Clean 135/95 *1 min Rest*

Finisher 3 x 30 sec ME Sit Ups

COMPETITION 10 min Non-False Grip MU work 10 min Seated L-Sit Rope Climb work

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

Monday 4.6.2015

wodSTRENGTHA. 12 x 3 Back Squat @ 70% B. 3 x 10 Squat Jumps

CONDITIONING 10 min AMRAP: 10 Russian KB Swing 53/35 10 Goblet Squat 53/35 200m Sprint

Finisher 3 x 1 min ME Sit Ups

COMPETITION 5 x 8 GHR 3 x 25 Banded Pull Through

Friday 3.13.2015

wodSTRENGTH15 min for 2RM Push Press

 

CONDITIONING 21-15-9 S2OH 95/65 HR Push Ups -then- 400m Run

Finisher 3 x ME Handstand Hold 100 Band Pushdowns

 

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

 

Thursday 1.15.2015

wodSTRENGTH/SKILL1000m Run for Time

CONDITIONING Tabata for Reps: Wall Ball Shot 20/14 2 min rest Med Ball Thruster 20/14

Finisher 3 x ME Plank (no more than 3 min per attempt)

Sunday 1.11.2015

wodSTRENGTH15 min to work up to Heavy Farmers Carry 50’

CONDITIONING 5 Rounds: Farmer Carry 50’ (heavy) ME Toe to Bar *score is T2B

Tuesday 12.2.2014

wodSTRENGTH15 min to find Halting Clean Deadlift (above the knee) + Hang Clean

CONDITIONING 21-15-9 Power Clean 95/65 T2B

Finisher 3 x ME Weighted Sit ups

COMPETITION 8 x 2 Hang Clean Pull (95%)

Monday 11.24.2014

wodSTRENGTHA. 9 x 3 Bench Press @ 60% B. 2 x *ME Pull-Ups (no butterfly)

CONDITIONING Tabata Mash-Up For Reps: Row For Cal Rest 1 min Sit-Ups Rest 1 min Push-Ups

Finisher 100 Face Pulls

COMPETITION *Pull-ups are strict

Tuesday 11.18.2014

wodSTRENGTH15 min to find Medium-Heavy Power Clean + Front Squat + Clean

CONDITIONING 9 min AMRAP: 200m Run 20 DB Thruster 40/30

Finisher 3 x ME L-Hang

COMPETITION 15 Muscle Ups for time

Wednesday 11.5.2014

wodSTRENGTHA. 15 min to find Max Push Press + Jerk B. 2 x ME Barbell Body Rows

CONDITIONING For Time: 400m Run then 2 Rounds: 60 Double Unders 40 Sit Ups 20 Pull-Ups 10 HR Push Ups

Finisher 3 x 5 Turkish Get Up (per side)

COMPETITION 5 min AMRAP: 1 Bar MU 2 T2B 2 Bar MU 4 T2B

Wednesday 10.22.2014

wodSTRENGTHA. 8 x 3 Push Press @ 60% B. Bradford Press 3 x 8

CONDITIONING For Time: 50 Pull-ups 50 Push Ups *60m Shuttle penalty every time you drop off the bar or stop a set of push ups.

Finisher 3 x ME Plank

COMPETITION Ring Dips 4 x ME Sets 1 and 3 strict; Sets 2 and 4 kipping