push jerks

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

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 

Wednesday 4.8.2015

wodSTRENGTHA. 10 x 3 Push Jerk @ 70%

CONDITIONING 5 Rounds: 10 Shoulder to OH 135/95 10 Burpees

Finisher 4 x 10 Body Saw

COMPETITION

10 min Handstand Walk work 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

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

Friday 2.13.2015

wodSTRENGTHA. 15 min to find 1RM Push Press + Jerk B. 3 x 15 Deficit Push Ups

CONDITIONING 10! Pull-Ups Push Press 95/65

Finisher 125 Face Pulls

COMPETITION 30 Power Clean and Press for Time 95/65

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

Tuesday 11.25.2014

wodSTRENGTH15 min to work to heavy Power Clean + Power Clean + Push Jerk

CONDITIONING 20 min EMOM: Even Minutes 3 Clean and Jerks 155/105 Odd Minutes 80m Shuttle Sprint

Finisher 50 V-Ups

COMPETITION 15 min Gymnastic Goat Practice: HSPUS, Handstand Walk, Muscle Up, etc.

HOLIDAY HOURS THANKSGIVING DAY - 9AM CLASS ONLY BLACK FRIDAY - CLOSED; NO CLASSES

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

Monday 10.13.2014

wodSTRENGTHA. 8 x 3 Bench @ 60% every 90 sec B. 3 x 12 Bent Over Barbell Row

CONDITIONING For time:

5 Rounds 10 Push Press 95/65 200m Sprint

5 min Rest

3 Rounds 10 Push Jerks 135/95 200m Sprint

Finisher *50 Pushups in as few sets as possible

COMPETITION *30 HSPU in as few sets as possible