Monthly Archives: April 2014

04/30/14

 

Strength

Overhead press

4-4-4-4-4-4

 

WOD

6 minute AMRAP

6 box jumps (24/20)

6 kettle bell swings (53/35)

6 hand release burpees

6 shoulder to overhead (95/65)

Then. ..

4 minute rest.

Then. ..

6 minute AMRAP

6 box jumps (24/20)

6 kettle bell swings (53/35)

6 hand release burpees

6 shoulder to overhead (95/65)

04/29/14

 

Strength

Back Squat

6-4-2

6-4-2

 

Pull Ups

Find a 2RM

 

WOD (for time – 15 min time cap)

 

Wall Balls

(20-18-16-14…2)

Double Unders

(5-10-15-20…50)

04/28/14

 

Strength/skill

Clean & Jerk

5 x (1 clean + 2 jerks)

*use same weight for all 5 sets

 

WOD (for time)

5 rounds

25 overhead walking lunges (45/25)

25 situps

10 T2B

25 double unders

04/26/14

Partner WOD (shared reps for time):

100 Double Unders

500M Row

Then…

14 Thrusters (45#/35#)

14 KB Swings (53#/35#)

14 Box Jumps (24″/20″)

14 Sit-ups

 

20 Wall Balls

40 Squats

Then…

14 Thrusters (45#/35#)

14 KB Swings (53#/35#)

14 Box Jumps (24″/20″)

14 Sit-ups

 

20 Pull-ups

40 push ups

Then…

14 Thrusters (45#/35#)

14 KB Swings (53#/35#)

14 Box Jumps (24″/20″)

14 Sit-ups

 

 

20 Burpees

40 jumping squats

Then…

14 Thrusters (45#/35#)

14 KB Swings (53#/35#)

14 Box Jumps (24″/20″)

14 Sit-ups

 

2 Rope Climbs

20 Knees to Elbows

Then…

14 Thrusters (45#/35#)

14 KB Swings (53#/35#)

14 Box Jumps (24″/20″)

14 Sit-ups

 

04/25/14

 

Strength/skill work

Overhead squats

Find your 2 rep max

 

WOD

30 full cleans for time (135/95) ADV (185/135)

*EMOM you must complete 20 double unders

04/24/14

 

Strength

Front squats

5-4-3

5-4-3

 

Surprise WOD

For time

2 movements

1 round

04/23/14

 

Strength

Deadlifts

2-2-2-2-2-2-2-2

 

2 minute max effort of:

HSPU’s

DU’s

Shuttle runs

GHD sit-ups

Kettle Bell swings

 

04/22/14

Strength

Back squat

8-6-4

8-6-4

 

WOD (For Time)

30 Burpees

30 Box Jumps (24/20)

30 Thrusters (95/65)

30 Situps

30 Snatches (95/65)

30 Toes To Bar

*Advanced options

Box jumps (30/24)

GHD situps

Thrusters/snatches (115/75)

 

Strength

Clean + Front squat + split jerk

3-2-1

3-2-1

 

WOD (for time)

“Angie”

100 pull ups

100 push ups

100 sit ups

100 air squats

04/19/14

 

Tests (3 attempts each)

Max length Broad jump

Max height box jump

 

Partner WOD (Advanced: Individual WOD)

14 rounds for time

10 Deadlifts (95/65)

10 full cleans (95/65)

10 Push Press (95/65)