sit-ups

Wednesday 7.15.2015

STRENGTH

1RM Front Squat

CONDITIONING

4 Rounds:
10 Russian KB Swing 53/35
10 Front Rack KB Lunge L
10 Russian KB Swing 53/35
10 Front Rack KB Lunge R

Finisher:
3 x 15 Banded Ab Curls3 x 30 Sit Ups 

COMPETITION

12-9-6 Back Squat Bodyweight HSPU

Wednesday 7.8.2015

STRENGTH

3RM Bench Press

CONDITIONING

For Time:
100 Double Under Buy In
then
60 Sit Ups
30 Push Ups
40 Sit Ups
20 Push Ups
20 Sit Ups
10 Push Ups

Finisher:
3 x ME Barbell Row 45/35
4 x 25 Banded Push Down

COMPETITION

4 x 25 DB Bench Press
3 x 20 GHD Sit Ups

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

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

Thursday 5.14.2015

wodSTRENGTH10 min to work on Clean Technique

CONDITIONING 20 min EMOM: 3 Full Clean 155/115 6 Box Jump Over 24/20

Finisher 3 x ME Sit Ups

Friday 5.8.2015

wodSTRENGTHA. 15 min to find 2RM Back Squat with 1 sec hold B. 8 x 1 Speed Deadlift @ 50% (every 30 sec) 

CONDITIONING For Time: 400m Run 80 Wall Balls 80 Steps Walking Lunge 400m Run

Finisher 2 x ME Sit Ups

COMPETITION 3 x ME GHR 3 x 1 min KB Swing

Wednesday 4.1.2015

wodSTRENGTHA. 1RM Front Squat B. 3 x 8 Weighted Step Up

CONDITIONING For Time: 15-12-9 Full Clean 135/95 Burpee Over the Bar

Finisher 3 x 30 Sit Ups

COMPETITION 5 x 50’ Sled Push

Tuesday 1.13.2015

wodSTRENGTH15 min to find Heavy Clean + Hang Clean

CONDITIONING 8 min AMRAP: 9 Burpees 6 Deadlifts 3 Hang Power Clean 155/105

Finisher 3 x 15 GHD Sit Ups

COMPETITION 10 min Bar MU Work 10 min Handstand Walk Work

Monday 1.12.2015

wodSTRENGTHA. 12 min EMOM: 2 Push Press @ 50% B. Bradford Press 3 x 10

CONDITIONING For Time: 50 Pull Ups 50 Push Ups 50 Box Jumps 50 Sit Ups

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 Wall Ball

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

 

Saturday 12.6.2014

wod CONDITIONING Teams of 2 50 Alternating Wall Balls 200m Run 50 Alternating Burpee to Plate 200m Run 50 Alternating Med Ball Sit-Ups

Tuesday 12.2.2014

wodSTRENGTH15 min to find Halting Clean Deadlift (above the knee) + Hang Clean

CONDITIONING 21-15-9 Power Clean 95/65 T2B

Finisher 3 x ME Weighted Sit ups

COMPETITION 8 x 2 Hang Clean Pull (95%)

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 11.17.2014

wodSTRENGTHA. 10 Min EMOM:  3 Deadlifts 55% B. 100 Banded Good Morning

CONDITIONING For Time: 750m Row 75 Squats 75 Sit Ups 75 Steps Walking Lunge w/ plate OH 45/25

Finisher 50 KB Halo (25 each way)

COMPETITION 3 x 25 American KB Swing 4 x 50” Dog Sled (Heavy)

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

Friday 10.17.2014

wodSTRENGTH20 min to find 1RM Jerk of any type

CONDITIONING 15 min AMRAP: 400m Run *20 Pull-Ups

Finisher 30 GHD Sit Ups

COMPETITION *CTB in WOD 30 Strict Ring Dips

Monday 9.8.2014

wodSTRENGTHA. 4 x ME DB Bench B. 3 x 15 DB Upright Row

CONDITIONING 12 Min AMRAP: 200m Sprint 10 Pull-ups 10 Situps

Finisher 100 Band Pulldowns

Friday 8.15.2014

wodSTRENGTHA. 12 Min EMOM        2 Deadlift @ 50%        1 Box Jump B. 3 x 20 Barbell Glute Bridges  

CONDITIONING 750m Row then 4 Rounds: 15 Goblet Squats 53/35 45 Double Unders

Finisher 3 x 25 Sit Ups 3 x 10 Back Ext.

COMPETITION 100 Banded Leg Curls 

Friday 8.8.2014

wodSTRENGTH/SKILL8 Min EMOM: 3 Push Press @ 60%

3 x 10 Bent Over Row

CONDITIONING For Time: "TK" 20 min amrap 8 strict PU 8 Box Jumps 36” 12 KB Swings 70

Post 3 x 20 Plate Raise  

COMPETITION 20 Bar Muscle Ups 50 Rear Delt DB Raise TK Hero WOD

"TK" - U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Friday 7.18.2014

wodSTRENGTH/SKILL15 min to find HEAVY Hang Snatch Pull + Hang Snatch High Pull + Hang Snatch 

CONDITIONING 50 Double Unders 50 Situps 25 Wall balls 40 Double Unders 40 Situps 20 Wall Balls 30 Double Unders 30 Situps 15 Wall Balls

COMPETITION 8 x 2 Heavy Snatch-Grip Deadlift to just above the knee (3 second hold)