split

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

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

Friday 5.15.2015

wodCLOSED SUNDAY, MAY 17 STRENGTH 10 x 3 Split Jerk @50% (focus on footwork)

CONDITIONING 7 min AMRAP: 20 Push Press 45/35 10 HR Push Ups 5 Burpees

Finisher 3 Rounds: 40 sec Band Pull Aparts 40 sec Band Pull Down 

COMPETITION 10 min work on complex: 3 Pull-Ups 2 Toe 2 Bar 3 Pull-Ups

Monday 3.16.2015

wodSTRENGTHA. 10 x 2 Back Squat @60% B. 3 x 8 Bulgarian Split Squat (DB in goblet position)

CONDITIONING 3 Rounds: 20 Box Jump 25 KB Swing 30 Goblet Squat

Finisher 100 Banded Good Mornings

Thursday 2.12.2015

wodSTRENGTH10 Min EMOM: 2 Hang Power Snatch @ 55%

CONDITIONING 4 Rounds: 20 Alternating DB Split Snatch 40 Double Unders

Finisher 100 Russian Twist

Tuesday 2.10.2015

wodSTRENGTH20 min to find 1RM Clean and Jerk

CONDITIONING 10 min AMRAP: 200m Sprint 10 DB Hang Clean and Split Jerk R/L 40/30

Finisher 3 x 5 Turkish Get Up R/L

COMPETITION 8 x 3 Clean Pulls @105%

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

Friday 1.23.2015

wodWORKOUT WITH MOM & DADSATURDAY, JANUARY 24 @ 9:30AM

STRENGTH

A. 1 RM Sumo Deadlift B. 3 x 8 Bulgarian Split Squat (8 per side)

CONDITIONING 10 min AMRAP: 200m Sprint *10 Deadlift 185/115

Finisher 50 Banded Pull Through 30 Strict Leg Raise

COMPETITION *use Axle for Deads For time: 1000m Row 50 Alternating Pistols

Wednesday 12.10.2014

wodSTRENGTHA. 15 min to find 1 RM Sumo Deadlift B. 3 x 10 Split Squat (per leg)

CONDITIONING 3 Rounds: 200m Row 30 Squats 40 Steps Lunges

Finisher Plank 4 x 30 sec on/30 sec off

COMPETITION 5 Rounds: 2 Rope Climbs 10 Burpees

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