ring dip

Thursday 9.17.2015

Strength

For Time:
500m Row
400m Run

Conditioning

5 Rounds

45 Sec on 15 sec off

Plank Hold
Top of Ring Dip Hold
Squat at Parallel Hold

Beginners’

Strength

2 Rounds
Row 250m
Run 200m
*1 min rest

Conditioning

5 Rounds

30 sec on/off

Plank Hold
Top of Ring Dip Hold
Wall Sit at parallel

Monday 7.13.2015

STRENGTH

10 x 3 Strict Press @60%

CONDITIONING

8 min AMRAP:
12 Deadlifts 155/115
6 Hang Power Cleans 155/115

Finisher:
3 x 10 Bradford Press
3 x ME Barbell Roll Out

COMPETITION

3 Rounds:10 CTB Pull-Ups15 Ring Dips

Monday 6.29.2015

wodSTRENGTH15 min to find 1RM Push Press

CONDITIONING For time: 50 Pull-Ups *200m Run Each Break 3 min Rest 50 Ring Dips *200m Run Each Break

Finisher 3 x 10 Ring Layouts

COMPETITION 4 Rounds: 10 HSPU 3 Rope Climb

Friday 6.19.2015

wodSTRENGTH15 min to find 2RM Strict Press

CONDITIONING 6 min AMRAP: *50 Barbell Push Press 45/35 50 Lateral Bar Hops

Finisher 3 x 20 Ring Row 5 x 25 Band Pull Aparts 

COMPETITION *65/45 for AMRAP 3 Rounds: 25’ Handstand Walk 10 Ring Dips

Monday 6.15.2015

wodSTRENGTH10 x 3 Floor Press @55%

 

CONDITIONING 3 Rounds of 3 min AMRAP: 20 Double Unders 10 Burpee Pull-Ups *1 min Rest*

Finisher 100 Banded Pushdown 3 x 2 min Plank

 

COMPETITION 3 x ME Strict HSPU 3 x ME Ring Dip (No kip)

 

Tuesday 6.2.2015

wodSTRENGTH/SKILL15 min to find 1RM Snatch of any type

CONDITIONING 8 min AMRAP Ladder 2/2, 4/4, 6/6, 8/8 etc…: Power Snatch 135/95 Bar Facing Burpee

Finisher 30 GHD Sit Ups

COMPETITION 3 x 1 MU + 5 Ring Dip 3 x 20 ft Handstand Walk

Wednesday 5.20.2015

wodSTRENGTHA. 5 RM Floor Press B. 3 x ME Ring Dips  

CONDITIONING 7 min AMRAP: Burpees

Finisher 3 x 10 1-Arm Row 3 x 15 sec per side KB Slasher 

COMPETITION 30 HSPU 3 x 30 sec Banded Pushdowns

Friday 4.3.2015

wodSTRENGTH15 min for 3 RM Floor Press

CONDITIONING "Running Cindy"

20 min AMRAP  2 Rounds of Cindy: 5 Pull-Ups 10 Push Ups 15 Squats Then, 200m Run

Finisher 4 x 45 sec Plank Hold

COMPETITION 15 min MU Practice

Friday 2.27.2015

wodSTRENGTHA. 9 x 3 Bench Press @ 70% (Close, Middle, Wide) B. 3 x ME Ring Dips

CONDITIONING Team Workout 16 min AMRAP: Row 150m/100m 10 Shoulder to Overhead 95/65 Partners alternate full rounds of work

Finisher 100 Band Pull Aparts

Friday 2.6.2015

wodSTRENGTHA. 10 x 2 Deadlift @60% B. 3 x 10 Bulgarian Split Squat

CONDITIONING 10 min AMRAP: 30 Goblet Squat 53/35 400m Run

Finisher 3 x 15 Steps Walking Good Morning

COMPETITION 5 min AMRAP: 2 Bar MU 4 HSPU 6 Ring Dip

Wednesday 1.7.2015

wodSTRENGTHA. 2rm Close Grip Bench B. 3 x ME Ring Dips

CONDITIONING 15 min AMRAP: 5 Pull-Ups 10 Push Press 45/35 15 Double Unders

Finisher 120 Band Pull Aparts

COMPETITION 15 MU for time 10 min Handstand Walk work

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

Wednesday 10.8.2014

wodSTRENGTHA. 1 RM Push Press B. 2 x ME Kipping Pull-ups

CONDITIONING 12 Min for Reps: 1 Min On/30 sec Off Ring Dips Row For Calories HR Pushups

Finisher 3 x 10 Reverse Ring Flye

COMPETITION 3 x 5 Rope Climb (work on really fast sets of 5)

Wednesday 9.17.2014

wodSTRENGTHA. 8 sets @ 50% Strict Press + Push Press + Push Press Every 90 sec

B. 3 x 15 Plate Front Raise 

CONDITIONING 15 min Running Clock of 40 sec on/20 sec off: 1. Pushup 2. Strict Pull-Up or Ring Row 3. Burpee

Finisher 100 Hollow Rocks 

COMPETITION 4 Min AMRAP: 1 MU + 2 Ring Dip

Friday 1.2.2015

wod FRIDAY, JANUARY 2 - 10AM CLASS; OPEN GYM 11AM-1PM

STRENGTH 9 x 3 Strict Press @ 55%

CONDITIONING For Time: 15-12-9 DB Press 40/30 Ring Dips Push Ups