shuttle

Thursday 7.16.2015

STRENGTH/SKILL

1 Mile Run

CONDITIONING

5 Rounds of 30 sec on/off
A. Side Shuffle Shuttle
B. DB Power Clean
C. Back Peddle Shuttle
D. DB Jumping Squat

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

Thursday 6.11.2015

wodSTRENGTH10 min EMOM: 3 Hang Power Snatch @ 55%

CONDITIONING 4 Rounds of 30 sec on/off a. 10m Shuttle b. Mountain Climbers c. Hollow Rocks d. DB Snatch R e. DB Snatch L

Monday 5.18.2015

wodSTRENGTHA. 5 RM Sumo Deadlift B. 3 x 10 DB Bulgarian Split Squat

CONDITIONING For Time: 1-8 Front Squat 135/95 20m Shuttle Sprint

Finisher 3 x ME Plank 

COMPETITION 3 x 6 Heavy Romanian Deadlift 3 x 75’ Dogsled Push  

Friday 5.1.2015

wod SATURDAY, MAY 2- WOD WITH MOM & DAD @ 9:30AM

STRENGTH/SKILL A. 15 min to find 1RM Strict Press B. 2 x ME DB Floor Press

CONDITIONING 10! Pull-Ups 20m Shuttle Sprint

Finisher 5 min Plank

COMPETITION 3 Rounds: 5 Muscle Ups 20 Double Unders

Sunday 2.22.2015

wodCONDITIONING15 min AMRAP: 20 Med Ball Clean 20/14 200m Shuttle Sprint

Thursday 2.19.2015

wodSTRENGTH750m Row *Rest 5 min 750m Row

CONDITIONING 5 Rounds of 30 sec On/Off

V-Ups Ring Rows Suicide Back Pedal Shuttles DB Renegade Row 

Wednesday 1.14.2015

wodSTRENGTHA. 1RM Front Squat  B. 3 x 10 Lateral Step Ups (per side)

CONDITIONING For Time: 50 Russian KB Swing 200m Shuttle Sprint 40 Russian KB Swing 160m Shuttle Sprint 30 Russian KB Swing 120m Shuttle Sprint 20 Russian KB Swing 100m Shuttle Sprint

Finisher 3 x 12 Back Ext w/ Barbell

COMPETITION 3 x 20 Reverse Hyper 4 x 50’ Reverse Sled Drag

Wednesday 12.24.2014

wod ONE CLASS AT 10AM

CONDITIONING 12 Day of Christmas

1 60m Shuttle 2 T2B 3 Pull-Ups 4 Back Squats 95/65 5 Push Press 95/65 6 Hang Power Clean 95/65 7 Deadlifts 95/65 8 KettleBell Swings 53/35 9 KettleBell High Pull 53/35 10 Sit Ups 11 Push Ups 12 Burpees

 

Tuesday 12.9.2014

wodSTRENGTH15 min to find Heavy Power Snatch + Hang Snatch

CONDITIONING Every 2 min for 20 min: 3 Power Snatch 95/65 80m Shuttle run

Finisher Turkish Get Ups 5 x 3 per side

COMPETITION 10 minutes work to a heavy Snatch Balance

Saturday 11.1.2014

wod CONDITIONING 20 min AMRAP in Teams of 2: 40m Shuttle Sled Drag 20m Front Rack KB Carry 20m Bear Crawl

 

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

Sunday 10.19.2014

wod CONDITIONING Pick Your Poison! 10 Rounds with 1 min rest between rounds of any combination: 100m Shuttle Sprint 60 Sec Airdyne Sprint 150m Row 15 Burpees

Thursday 10.2.2014

wodSTRENGTH12 Min EMOM: Hang Clean + Hang Clean @ 70% 

CONDITIONING 10 Min AMRAP: 4 Power Cleans 155/115 80m Shuttle Sprint

Finisher 3 x 30 Situps

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