toe to bar

Saturday 7.18.2015

CONDITIONING

Team of 2:
20 Tandem T2B
200m Run
40 Tandem Alternating DB Snatch 
400m Run 
60 Tandem KB Swing
600m Run

Both team members complete the work at the same time. Reps only count if they are completed in a tandem fashion.

Wednesday 7.1.2015

wodSTRENGTH12 x 2 Deadlifts @ 60%

CONDITIONING 6 min AMRAP: 5 Front Squats 185/125 10 Burpees

Finisher 3 x ME Toe 2 Bar

COMPETITION 3 Rounds for Time: 7 Deadlifts 225/155 21 Double Unders

Friday 6.26.2015

wodSTRENGTH15 min to find 25’ Heavy Farmers Carry

CONDITIONING 21-15-9 Wall Balls 20/14 Weighted 20’ Box Step Overs 53/35

Finisher 3 x 10 Barbell Reverse Lunge 3 x 30 Hollow Rock

COMPETITION *12/11 ft for Wall Balls 40 Toe to Bar in as few sets as possible

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 4.20.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat + Chain B. 1 x ME Wall Balls

CONDITIONING 5 Rounds: 200m Run 6 Deadlifts  225/155

Finisher 30 Toe 2 Bar

COMPETITION 3 x 30 Russian KB Swing (unbroken) 3 x ME GHR

Monday 4.13.2015

wodSTRENGTHA. Close Grip Floor Press 12 x 3 @ 60% B. 2 x ME DB Bench Press

CONDITIONING For Time: 50 Cal Row 40 Push Ups 30 American KB Swings 53/35 20 Pull-Ups *10 DB Strict Press 40/30

Finisher 100 Banded Pull Downs

COMPETITION *HSPU Tabata Airdyne **4 min Rest** Tabata Airdyne 

Saturday 4.11.2015

wodSTRENGTH10 min Thruster work (extended warmup- go heavier than what you will use in wod)

CONDITIONING Teams of 2 120 Thrusters 95/65 120 Toe 2 Bar

Work can be done in any order and broken any way

Tuesday 3.31.2015

wodSTRENGTH/SKILLFor Time:  500m Row

CONDITIONING Tabata Tuesday Box Jumps *1 min rest* HR Push Ups *1 min rest* Russian KB Swing *1 min rest*

Finisher 3 x ME Hanging Knee Raise

COMPETITION 10 min Rope Climb Practice 50 T2B

Thursday 3.19.2015

wodSTRENGTH/SKILL2K Row for time

CONDITIONING 4 Rounds (not for time): A. 20 Push Ups B. 250/200m Row C. 10 Toe to Bar D. 20 Burpees E. 20 Body Saw

Wednesday 2.4.2015

wodSTRENGTHA. 1RM Bench Press B. ME Close Grip Bench @ 50% of above

CONDITIONING 5 Rounds: 10 Push-Ups 10 Toe 2 Bar 10 Push Press 45/35

Finisher 100 Band Pull Aparts

COMPETITION 4 x 500m Row 1-1 Rest

Monday 1.19.2015

wodSTRENGTHA. 10 x 2 Wide-Stance Box Squat @ 55% B. 3 x 15 Box Jumps

CONDITIONING 15-12-9 Thrusters 95/65 Toe 2 Bar

Finisher 100 Banded Good Morning

COMPETITION 5 min AMRAP: 3 Rope Climb 50’ Dog Sled Push

Friday 1.16.2015

wodSTRENGTHA. 1RM Strict Press B. 3 x 12 Bent Over Barbell Row

CONDITIONING 3 Rounds: 15 DB Burpee Thrusters 40/20 30 Double Unders

Finisher 40 T2B

COMPETITION 5 min AMRAP: 2 Muscle Up 1 Rope Climb

Sunday 1.11.2015

wodSTRENGTH15 min to work up to Heavy Farmers Carry 50’

CONDITIONING 5 Rounds: Farmer Carry 50’ (heavy) ME Toe to Bar *score is T2B

Wednesday 12.17.2014

wodSTRENGTHA. 9 x 3 Floor Press @ 60% B. 3 x ME Barbell Body Row

CONDITIONING 13 min AMRAP: 5 Pull-Ups 10 1-Arm DB Strict Press (10 per side) 200m Sprint

Finisher 40 Toe 2 Bar

COMPETITION *Chest to bar in WOD 5 min AMRAP: 2 Bar MU 3 Strict HSPU 4 Box Jump 30/24 

Monday 12.8.2014

wodSTRENGTHA. 9 x 3 Floor Press @ 50% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 40 Push Press 45/35 40 Double Unders 30 Push Press 45/35 30 Double Unders 20 Push Press 45/35 20 Double Unders 10 Push Press 45/35 10 Double Unders

Finisher 30 Toe 2 Bar

COMPETITION 15 Bar MU Tabata Airdyne

Wednesday 11.26.2014

wodSTRENGTHA. 10 x 2 Back Squats @ 75% B. 3 x 12 Weighted Barbell Reverse Lunge (12 per side)

CONDITIONING “Diane” 21-15-9 Deadlift 225/155 HSPU *HSPU scale will be seated DB shoulder press *10 min time cap

Finisher 40 T2B

COMPETITION 3 x 20 Reverse Hypers 10 min work to heavy Yoke Walk

HOLIDAY HOURS THANKSGIVING DAY - 9AM CLASS ONLY BLACK FRIDAY - CLOSED; NO CLASSES

Friday 11.14.2014

wodSTRENGTHA. 15 min to find 3 RM Floor Press Mid-Grip B. 60% AMAP x 2

CONDITIONING For Time: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-Ups

Finisher 100 Face Pulls

COMPETITION 5 Rounds: 5 CTB Pull Ups + 5 T2B (do not come off the bar) 6 Rope Climbs

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

Monday 10.27.2014

wodSTRENGTHA.  1RM Close Grip Floor Press B. 100 Banded Pushdown

CONDITIONING For Time: 40 Double Unders 30 Burpees 20 Pull-Ups 10 Toe 2 Bar 20 Pull-Ups 30 Burpees 40 Double Unders

Finisher 100 Banded Pulldowns