partner

Saturday 7.4.2015

HAPPY INDEPENDENCE DAY, AMERICA!

CONDITIONING

Teams of 2:
800m Run Buy-In
then
4 Rounds:
50 Sit-Ups
25 Deadlifts 225/135

Friday 7.3.2015

STRENGTH

12 x 3 Floor Press @65% (Wide/Middle/Close)

CONDITIONING

Team Workout:
8 Rounds Total
90 Second Rounds of:
200m/300m Row
ME Push Press 115/75

Finisher:
3 x ME Strict Chin Ups
4 x 25 Band Pull Aparts

COMPETITION

3 min ME Ring Muscle Up
*3 min Rest*
3 min ME Bar Muscle Up

Saturday 6.27.2015

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

Saturday 6.20.2015

wod CONDITIONING Teams of 2 4 Rounds: 400m Run 100 Squats 50 Push Ups

Tuesday 6.16.2015

wodSTRENGTH15 min to find Heavy Hang Snatch High Pull + Hang Snatch High Pull + Hang Power Snatch

CONDITIONING Partner WOD 10 Rounds (5 per partner) 90 sec Rounds 6 Power Snatch 95/65 ME Calorie Row *Score is calories. Partners alternate full rounds.

Finisher 3 x 12 KB/DB Oblique Bends

COMPETITION 3 Rounds: 10 T2B 3 Rope Climbs

Saturday 6.13.2015

wod CONDITIONING Team Holleyman Partners alternate rounds

30 Rounds: 5 Wall Balls 3 HSPU or Seated DB Press 1 Power Clean 225/155

Wednesday 6.10.2015

wodSTRENGTH5RM Close Grip Bench

CONDITIONING 10 Rounds (Partners alternate rounds): 90 seconds 250m/200m Row ME Pull-Ups *Score is Pull-Ups

Finisher 3 x 15 Barbell Seated Clean and Press 45/35 3 x ME Ring Push Up

COMPETITION 3 Rounds: 10 HSPUs 5 Muscle Ups

4 x 25 Band Pull Aparts

Saturday 6.6.2015

wod CONDITIONING Team of 2 for Reps 4 Rounds: Partner A - 2 Min Row for Cal Partner B - 2 Min Russian KB Swing 53/35

Partner B - 2 Min Row for Cal Partner A - 2 Min Russian KB Swing 53/35

Score is reps and calories.

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

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.

Saturday 5.16.2015

wod CLOSED SUNDAY, MAY 17

CONDITIONING

As a Team of 2

4 Rounds for Time: 50  Med Ball Clean 20/14 50 Wall Ball 20/14 400m Run *Team must complete cleans before you move on to wall balls. Work can be split anyway. The 400m run must be completed together.

Monday 5.11.2015

wodSTRENGTHA. 15 min to find 1RM Push Press B. 2 x ME @50% of above 

CONDITIONING Team WOD 18 min AMRAP: 150/100m Row ME Burpees *Team members work for 1 minute then switch. Score is burpees.

Finisher 3 x ME Strict Pull-Ups 

COMPETITION 10 min Handstand Walk practice 10 Rope Climbs for time

Saturday 5.9.2015

wod CONDITIONING Team Grissabelle

6 Rounds: 10 Clean and Jerks 135/95 10 Power Snatch 135/95 *Work must be evenly divided. Each member must do 30 of each movement.

Saturday 4.25.2015

wod CONDITIONING Teams of 3

For Time: 10,000m Row -Active Rest- Wall Sit Plank *1 partner rows, 1 partner performs wall sit, 1 partner planks. Rowing can only happen while partners are in a plank and wall sit. Switch as often as possible.

Thursday 4.16.2015

wodSTRENGTH15 min to find Medium/Heavy  Snatch + Hang Snatch

CONDITIONING Partner Workout 16 min AMRAP: 3 Power Snatch (Challenging weight) Row 200m/150m

Saturday 4.11.2015

wodSTRENGTH10 min Thruster work (extended warmup- go heavier than what you will use in wod)

CONDITIONING Teams of 2 120 Thrusters 95/65 120 Toe 2 Bar

Work can be done in any order and broken any way

Saturday 4.4.2015

wod CONDITIONING Teams of 2 20 min AMRAP: 400m Med Ball Run 40 Over-The-Rig Partner Wall Balls (20 per person)

Thursday 3.26.2015

wodSTRENGTH15 min to find Full Clean + Front Squat

CONDITIONING Partner WOD 20 min AMRAP: 150/100m Row 10 Power Cleans 135/95

Finisher 2 x ME Plank (no more than 4 min each)

Wednesday 3.18.2015

wodSTRENGTHA. 8 x 3 Push Jerk @ 60% B. 3 x 12 Seated DB Press

CONDITIONING 20 min Team AMRAP: 400m Run ME Pull Ups -Partners alternate full rounds.

Finisher 100 Band Pull Aparts

Wednesday 3.11.2015

wodSTRENGTHA. 15 min to find 3RM Front Squat B. Weighted Box Jumps 3 x 8 (Light DB)

CONDITIONING 14 min AMRAP Partner WOD: 25 Squats Row 200m/150m