Tuesday 07.22.14

Posted: July 21, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Warm-up:
3 Rounds
2 Wall walks
5 Med-ball cleans

Strength: 12:00
3 RM Back squat

Conditioning:
3 RFT:
200m run
20 KB/DB power snatches, 55/35#, alternating

Core:
3 Rounds
15 Leg raises
:30 Superman hold

Monday 07.21.14

Posted: July 20, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Warm-up:
3 Rounds
3 Power cleans
3 Front squats
3 Strict pull-ups
3 Vertical jumps

Strength:
A. 3×8 Bulgarian squat (8 each leg)
B. 3×3 Strict press @ 80%
*Alternate on these.

Conditioning:
“Elizabeth”
21-15-9
Power clean, 135/95#
Ring dips/C2G push-ups

Saturday 07.19.14

Posted: July 18, 2014 in Uncategorized

1. Mobility – 7:00
6 Band exercises

2. Skill Practice – 10:00
Free standing handstands
DU’s
Kipping
- Hollow to arch to hollow (10 reps)

3. Conditioning:

Teams of 2″

For Overall Time:

Buy-In = 100′ HS walk/100 HS hand-releases/100 second HS hold (1:40)

-Then-

2 Rounds:
400m run (200m each)
30 Power snatches, 115/75#
400m run (200m each)
30 HSPU/Box hspu
400m run (200m each)
30 Pull-ups/Rows
400m run (200m each)
30 Front squats, 115/75#
*One partner works at a time. Each partner will complete half the reps (15) on each exercise before the next partner begins. The workout begins with the Buy-In, and it is to be performed only once followed by the two rounds to complete the wod.

Friday 07.18.14

Posted: July 17, 2014 in Uncategorized

1. Mobility – 7:00
6 Band exercises

2. Warm-up:
2 Rounds
5 Strict pull-ups
5 Push-ups
5 Jump squats

3. Strength:
2×2 @ 70%, 2×2 @ 75%
Power clean + hang squat clean + squat clean

4. Conditioning:
4 RFT:
16 HRPU
16 Box jumps, 24/20″

5. Core:
3 Rounds
10 Romanian deads, 135/95#
10 Evil wheels

Thursday 07.17.14

Posted: July 16, 2014 in Uncategorized

1. Mobility – 7:00
6 Band exercises

2. Warm-up:
3 Rounds:
2 Turkish Get-ups (1R/1L), 40/25#
100m shuttle run (50m down & back)

3. Strength/Skill:
A. 3×3 Deadlift @ 85% of 1RM
B. 3×15 DU’s/45 Singles
*Alternate on these.

4. Conditioning:
5 RFT:
10 T2B
10 Push jerks, 135/95#

5. Cool-Down/Maintenance:
Jog/Walk – 5:00
Wall stretch/Hamstring stretch
Roll out

Wednesday 07.16.14

Posted: July 15, 2014 in Uncategorized

Open Gym

Make-up Monday & Tuesday wods

IF YOU FEEL UP TO IT…

“Triple 3″
3000m row
300 DU’s
3 mile run

Or

SPRINTS:
3 Rounds of:
100m shuttle (50m down and back)
Rest :30
200m shuttle (100m down and back)
Rest :45
300m shuttle (50m down and back + 100m down and back)
Rest 1:00

Tuesday 07.15.14

Posted: July 14, 2014 in Uncategorized

1. Mobility – 7:00
6 Band exercises

2. Warm-up:
2 Rounds
Spiderman lunge
Broad jump
High knees
Butt kicks

3. Strength/Skill:
A. 3×30′ HS walk/30 HS hand-releases/:30 HS hold
B. 3×5 Snatch pull @ 100% of 1 RM
*Alternate on these.

4. Conditioning:
3 RFT:
7 Hang power snatches, 115/75#
14 Burpees
21 Air squats

5. Core:
4x:20 Hollow body hold
4x:20 Arch hold