Workout Blog

Thursday 7.2.2015

wodSTRENGTH/SKILL3 min Row for Calories

CONDITIONING “The Chief” 5 Rounds for Reps 3 min AMRAP: 3 Power Cleans 135/95 6 Push Ups 9 Squats *1 min Rest

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

Tuesday 6.30.2015

wodSTRENGTH20 min to find 1RM Snatch

CONDITIONING 3 Rounds: 20 OHS 95/65 400m Run

Finisher 4 min Rotating Plank

COMPETITION 8 x 2 Snatch Balance @ 40% Tabata Row

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

Sunday 6.28.2015

wodALPHARETTA TRACK DAY!Meet at CFA @ 9:20am to drive over together.

 

Saturday 6.27.2015

wodCONDITIONINGPartner WOD 20 min AMRAP: 5 Power Snatch 155/105 25 Double Unders 5 Power Clean 155/105

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

Thursday 6.25.2015

wodSTRENGTH5 min Row for Distance

CONDITIONING 4 Rounds of 1 Min at Each Station: Box Jump Over 24/20 KB High Pull 53/35 Up Downs *1 min Rest*

Finisher 2 x ME Plank

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

Tuesday 6.23.2015

wodSTRENGTH15 min to find 2RM Hang Power Clean

CONDITIONING 3 Rounds for Reps: 1 min Burpees *1 min Rest* 1 Min Cal Row *1 min Rest* 1 min Power Clean 135/95 *1 min Rest*

Finisher 3 x 30 sec ME Sit Ups

COMPETITION 10 min Non-False Grip MU work 10 min Seated L-Sit Rope Climb work

Monday 6.22.2015

wodSTRENGTH10x 3 Deadlift @55% + Chains

CONDITIONING For Time: 600m Run 30 Back Squats 95/65 400m Run 20 Back Squats 95/65 200m Run 10 Back Squats  95/65

Finisher 3 x 15 Weighted Back Extension

COMPETITION 3 x 8 RDL 3 x 15 Reverse Hyper

Sunday 6.21.2015

wodCONDITIONING5 Rounds: 10 Burpees 25’ Farmers Carry 10 Burpees 25’ Farmers Carry 

Saturday 6.20.2015

wod CONDITIONING Teams of 2 4 Rounds: 400m Run 100 Squats 50 Push Ups

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

Thursday 6.18.2015

wodSTRENGTH10 min EMOM:  Hang Power Clean + Clean @65%

CONDITIONING 5 Rounds: 1 Bear Complex (Power Clean + Front Squat + Push Press + Back Squat + Push Press from the back) then 15 Sit-Up 15 Wall Ball 20/14 *Rest as needed. Increase Bear Complex weight each round.

Wednesday 6.17.2015

wodSTRENGTH15 min to find 3RM Front Squat

CONDITIONING 3 Rounds: 30 Russian KB Swing 53/35 20 Goblet Squat 53/35 10 Box Jumps 24/20

Finisher 150 Steps Walking Lunge

COMPETITION 1 mile Run for Time

Tuesday 6.16.2015

wodSTRENGTH15 min to find Heavy Hang Snatch High Pull + Hang Snatch High Pull + Hang Power Snatch

CONDITIONING Partner WOD 10 Rounds (5 per partner) 90 sec Rounds 6 Power Snatch 95/65 ME Calorie Row *Score is calories. Partners alternate full rounds.

Finisher 3 x 12 KB/DB Oblique Bends

COMPETITION 3 Rounds: 10 T2B 3 Rope Climbs

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)

 

Sunday 6.14.2015

wod CONDITIONING 15 min AMRAP: 5 Pull-Ups 15 Squats 300m Row

Saturday 6.13.2015

wod CONDITIONING Team Holleyman Partners alternate rounds

30 Rounds: 5 Wall Balls 3 HSPU or Seated DB Press 1 Power Clean 225/155