Monthly Archives: July 2016

8/1/16

Strength

Back squat

Build to a 5RM

 

WOD (for time)

50-40-30-20-10

Wall balls (14/20)

Double unders

Sit ups

 

Cash-out

Max effort static hang

Saturday Partner WOD* (AMRAP 25)

10 Clean and Jerk (95/135)

20 kettle bell swing  (35/53)

10 Toes 2 bar

20 Air Squat

*share work/rest

7/29/16

WOD 1 (every 3 minutes perform*)

“Roy’s 10 rounds of Hell”

15/12 Calorie row

10 burpees

10 push press (65/95)

*record your slowest time

 

WOD 2 (for time)

25 Strict ring dips

25 Strict pull-ups

*you can perform these in any order you wish to complete the reps as fast as possible

7/28/16

Strength (EMOM 10)

1 Split jerk*

*Build to a 1RM

 

WOD (for time)

“Games’ish sprint”

40 box jump overs (20/24)

20 ground 2 overhead (75/115)

 

Adv (for time)

“Games’ish sprint”

40 box jump overs (24/30)

20 Power snatch (95/135)

 

Cash-out (for time)

200 meter farmer carry ((25/35)x2)

*pinch one bumper plate in EACH hand at the top of the plate. If you drop the plate or rest during the walk/run you must stop moving until you pick the plates up again.

7/27/16

Strength

Front squats

3-3-3-3-3*

*perform a set every 2 minutes

**same weight across

***increase by 5-10# from last week

 

Skill work:

Rope climbs

 

WOD (for time)

3-2-1

Rope climbs

21-15-9

Thrusters (65/95)

 

Adv (for time)

3-2-1

Legless rope climbs

21-15-9

Thrusters (95/135)

7/26/16

Strength Complex

(Every 2 minutes perform)

5 Rounds*

2 hang squat clean + 1 push jerk + 1 split jerk

*increase your weight each set building to a heavy set of the complex

**if you fail 1 set you must drop back to the weight from your previous set and do the remaining sets at that weight.

 

WOD (for time)

“DT”

5 rounds of:

12 deadlifts (105/155)

9 hang power cleans (105/155)

6 push jerks (105/155)

7/25/16

Strength

Back squat

5-5-5-5-5*

Same weight across. Build by 10# if last week was successful,  if not,  repeat weight from last week.

 

WOD*

EMOM 8

7 Burpee Box Jumps (20/24)

REST 2

EMOM 8

30 Double-Unders

REST 2

EMOM 8

7 Burpee Box Jumps (20/24)

*Thanks CFNE!

7/22/16

Strength Complex

Build to a heavy single

1 hang power clean + 1 push jerk

 

WOD 1* (for time)

3 Rounds of Cindy

1 Round of DT

2 rounds of Cindy

1 Round of DT

1 rounds of Cindy

1 round of DT

*Too pretty….thanks CompTrain!

 

“Cindy” (1 round)

5 pullups

10 pushups

15 air squats

 

“DT” (1 round (155/105))

12 deadlifts

9 hang power cleans

6 push jerks

 

WOD 2 (for time)

“Gun Show 2”

5-5-5-5

Strict ring dip

10-10-10-10*

Barbell curls

*same weight across

7/20/16

Strength

Front squats

3-3-3-3-3*

*perform a set every 3 minutes

**same weight across

***increase by 5-10# from last week

 

WOD (for time)

“The 20th!”

20 deadlifts (125/185)

20 toes 2 bar

20 burpee box jump overs (20/24)

20 wall balls (14/20)

20 pull-ups

200m run

 

Cash-out (for time)

100 sit-ups

7/19/16

Strength Complex

(Every 2 minutes perform)

5 Rounds*

1 hang squat clean + 1 Power clean + 1 push jerk + 1 split jerk

*increase your weight each set building to a heavy set of the complex

**if you fail 1 set you must drop back to the weight from your previous set and do the remaining sets at that weight.

 

WOD (for time)(CAP 20)

*25-20-15*

Front squat (65/95)

Handstand pushups

*You must begin AND end the WOD with 15 toes 2 bar (30 total)

**ADV (95/135)