pushups

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

Saturday 6.20.2015

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

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 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

Sunday 2.15.2015

wod CONDITIONING20 min Running Clock For Calories/Reps: 5 Minutes Row for Calories 5 Minutes Max Push Ups 5 Minutes Row for Calories 5 Minutes Max Ring Row

Saturday 1.3.2014

wod CONDITIONING Team of 2: 200m Run 20 Wall Balls 20 Push Ups 400m Run 40 Wall Balls 40 Push Ups 800m Run 80 Wall Balls 80 Push Ups *Run as a team with your med ball. You can partition workout reps anyway.

 

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

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

Friday 9.12.2014

wodSTRENGTHA. 4 RM Push Press B. 2 x ME Strict Pull-up 

CONDITIONING 50 DU 25 Push ups 40 DU 20 Push ups 30 DU 15 Push ups 20 DU 10 Push ups 10 DU 5 Push ups

Finisher 50 Band Pull Aparts 3 x 10 GHD Situps

Wednesday 8.27.2014

wodSTRENGTHA. 9 min EMOM Strict Press 3 @ 50% B. Bradford Press 4 x 6 (light)

CONDITIONING 10 min AMRAP: 5  Strict Pull Ups 10 Deficit Push Ups 45/25 15 Weighted Situps

Finisher 100 Pull Aparts 3 x 12 Plate Raises  

COMPETITION 3 x ME Strict HSPU

Monday 8.18.2014

wodSTRENGTHA. 8 x 3 Mid-Grip Speed Bench Press to 1 Ab Mat @ 50% B. 3 x ME Strict Pull-ups (If over 12 reps, add load)

CONDITIONING 500m Row 50 Pushups 50 Ring Rows

Finisher 3 x 15 GHD Situps 100 Banded Face Pulls

COMPETITION 3 x ME Wall Walks

Tuesday 8.5.2014

wodSTRENGTH/SKILL3 RM Floor Press 3 x 10 Seated DB Press

CONDITIONING 8 Min AMRAP: 4 HR Push-ups 4 CTB Pull-ups 4 Knee To Elbow

Post 100 Band Pull aparts 

COMPETITION 30 HSPU 100 Face Pulls

Wednesday 7.23.2014

wodSTRENGTH/SKILL10 min Clean and Jerk Work/Warmup 

CONDITIONING 10 Rounds: 3 Clean and Jerk 135/95 4 Pushups 5 Pull-ups

Post WOD 30 T2B 100 Russian Twist  

COMPETITION 3 Rounds (stay on the bar): 5 Strict Pull-ups 5 Kipping Pull-ups 5 Butterfly Pull-ups

Friday 7.11.2014

wodSTRENGTH/SKILL10 min EMOM: EVEN 10 pushups ODD 10 goblet split squats (5 per side)

CONDITIONING 5 min to complete 500m row AMRAP burpees in remaining time

*5 min rest

5 min to complete 500 row AMRAP Box jump overs in remaining time

COMPETITION 400m Sprint 2 min rest 400m Sprint