pistols

Friday 5.29.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat B. Deadlift 8 x 1 @ 50% (FAST)

CONDITIONING 3 Rounds: 15 Thrusters 95/65 12 Burpees

Finisher 2 x ME Barbell Roll Out

COMPETITION 5 Rounds: 8 Pistols (4 per side) 8 Box Jumps 30/24

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

 

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

Monday 1.26.2015

wodSTRENGTHA. 15 min to find 1 RM Floor Press B. 3 x ME Ring Push Ups (feet elevated)

 

CONDITIONING “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-Ups

Finisher 3 x 1 min Flutter Kicks

 

COMPETITION 5 min AMRAP: 5 Pistols (per side) 1 Rope Climb

 

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

Friday 12.12.2014

wodSTRENGTH15 min to find 1 RM Behind the Neck Jerk

CONDITIONING 8 min AMRAP: DB “Fran” 21-15-12-9-6-3 DB Thrusters 40/30 Pull-Ups

Finisher A. 100 Face Pulls B. 3x ME L-Sit or L-Hang

COMPETITION 5 min AMRAP: 5 HSPU 5 Pistols

Monday 11.3.2014

wodSTRENGTHA. 15 min to find 1RM Deadlift B. 3 x 10 Weighted Step Ups (10 per side)

CONDITIONING 4 Rounds: 30 Air Squats 200m Run 30 Steps Walking Lunge 200m Run

COMPETITION 3 x 10 Pistols (5 per side) 8 Seated L-Sit Rope Climbs for time (only go up halfway)

Friday 9.19.2014

wodSTRENGTHA. 15 min to find 1RM Front Squat 2 second hold in bottom B. 3 x 10 Sumo Stiff-Leg Deadlift with KB

CONDITIONING 8! Toe 2 Bar 10 Russian KB Swing between T2B sets

8 T2B 10 KB Swing 7 T2b 10 KB Swing 6 T2B….. etc.

Finisher 50 Jumping Squats 50 Back Ext.

COMPETITION 30 Pistols 10 Rope Climbs  

Friday 9.5.2014

wodSTRENGTHA. Front Squat 8 x 3 @ 70% B. 3 x 12 Sumo Stiff Leg Deads 

CONDITIONING For Reps: 4 min Russian KB Swing 3 min Goblet Squat 2 min Russian KB Swing 1 min Goblet Squat *no rest between movements

Finisher 50 Weighted Glute Bridges 50 V Ups

COMPETITION 3 Rounds: 10 Pistols (5 per side) 2 Rope Climbs

Tuesday 8.19.2014

wodSTRENGTH20 Min to find HEAVY Snatch 

CONDITIONING 5 Min AMRAP: 5 Snatch 95/65 25 Double Unders

Rest 3 min, then:

5 Min AMRAP: 5 Power Snatch 25 Double Unders

COMPETITION 5 Min AMRAP MU 2 Min AMRAP Pistols

Tuesday 7.22.2014

wodSTRENGTH/SKILL10 x 3 Front Squat @ 60% 90 sec rest

CONDITIONING 800m Run 40 Burpee Box Jump Over 24/20 800m Run

Post WOD 100 Monster Walk Steps

COMPETITION 3 x 5 Pistols (per leg) 100 Banded Leg Ext.  

Monday 7.14.2014

wodSTRENGTH/SKILLBack Squat 2 x 20 @55% 5 min rest between sets 

CONDITIONING 5 Rounds 20 Step Ups (weighted) 80m Shuttle

Post WOD 100 Steps Walking Lunge (unbroken if possible)

COMPETITION 3 min AMRAP Pistols 4 x 15 Reverse hyper 50% of 1 rm Back Squat