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ianmb74@hotmail.com

4/30/2015

Buy In:
Warm Up for your cash out! Get yourself technically sound with a starting weight for 
a Max power clean for the day!  Once you are warm with your starting weight, roll your
bars to side and prepare for the WOD.

WOD:
4 Rounds for Time
10x Burpee Pull Ups
30x Box Jumps (24/20")

C/O:

.....You have 10' total from the time you finish the WOD to find your 1 rep MAX for the day in power cleans



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ianmb74@hotmail.com

4/29/2015


Buy In:
Hip Mobility and Warm Up

WOD:
An old fashion favorite!

Cash Out:
Partner Quad and Ham smash



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ianmb74@hotmail.com

4/28/2015

Buy In:
Back Squats to "Moby"
with 40% of 1 rep MAX front squat weight

WOD:
21,15,9
Clean and Jerks (135/95lbs)
800 Run
*Finish with the 800

C/O:
Stretch


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ianmb74@hotmail.com

4/27/2015

Buy In:
Hang Squat Snatch (High,middle, low)
EOMOM for 10'
Weight is determined by form and technique

WOD:
5 Rounds for Time:
100 yrd. Overhead Carry (45/25lbs)
***DO NOT DROP WEIGHT!!!!
7x Handstand Push Ups
15x Snatch Grip Deadlifts (155/115lbs)

C/O:
Work on Shoulder Mobility



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ianmb74@hotmail.com

4/25/15

WOD   "SATURDAY PARTNER WORKOUT" -6  Rounds

PART A

 One Partner COMPLETES :

20 x KB Swings (55/35lbs)

15 x KB Sumo Deadlift Highpulls  (55/35lbs)

10 x Goblet Squats  (55/35lbs)

 Other Partner  COMPLETES :

400m Run

  Immediately into PART B

 100 PARTNER WALL BALL (Stand side by side, switch as often as you  like, and pass ball in air or on ground)

 

*Every Break of the WALL BALL - complete 3 syncronized BURPEES


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ianmb74@hotmail.com

4/24/15

BUY IN : STRICT PRESS - 1 rep every MINUTE on the MINUTE for 10 MINUTES.....INCREASE weight each successful lift up to a HEAVY SINGLE (do these off the ground)


 WOD-4 Rounds-

 3 STRICT PRESS 135/95 lbs *

5 PUSH PRESS 135/95 lbs

7 PUSH/SPLIT JERK 135/95 lbs

400 M Run

20 x Sit ups

  *If you are scaling this workout it should be done at 70-75% of 1 REP MAX STRICT PRESS

 

CASH OUT : FREE FRIDAY


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ianmb74@hotmail.com

4/23/15

BUY IN : Front Squat - 2 reps every MINUTE on the MINUTE for 7 MINUTES....INCREASE wieght each round up to a HEAVY DOUBLE.

 WOD=

 1 Minute of Power Snatch 75/55 lbs

1 Minute of Front Squats 75/55 lbs

 REST 1 MINUTES

 2 Minutes of Power Snatch 95/65 lbs

2 Minutes of Front Squats 95/65 lbs

 REST 2 MINUTES

 3 Minutes of Power Snatch 115/80 lbs

3 Minutes of Front Squat 115/80 lbs

 *Each segment of couplets are SCORED by TOTAL REPS


 CASH OUT : Planks Holds

1 Minute of Side Plank

1 Minute of Front Plank

1 Minute of Side Plank


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ianmb74@hotmail.com

4/22/15

BUY IN : DEADLIFT - 3 reps every MINUTE on the MINUTE for 6 MINUTES @70-75% of your 1 REP MAX.

 WOD-For time-

 40 x Deadlifts 135/95 lbs

30 x Burpee Box Jump Overs 20" Box for everyone

20 x Toes to Bar

10 x Back Squats (135/95lbs)

5 x Thrusters (135/95 lbs)


 CASH OUT: 50 Hollow Rocks


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ianmb74@hotmail.com

4/21/15

BUY IN : Hanging Power Clean - 2 reps every MINUTE on the MINUTE for 8 MINUTES @ 80% of 1 REP MAX CLEAN

 WOD-3 ROUNDS-

15 x Hanging Power Cleans (135/95 lbs)

10 x  KB Swings (55/35lbs)

5 x Burpees

200 M RUN

 REST 1 MINUTE

  *At the END of the 3rd ROUND immediately complete........

 50 x Wall Ball (20/14 lbs)

 

CASH OUT : Roll and stretch


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ianmb74@hotmail.com

4/20/15

Buy In-  (10-6)

Burpees

Barbell Squat cleans (45 /35lbs)


WOD  AMRAP in 10 MINUTES

30 Double Unders

20 Thrusters (75/55 lbs)

10 Box Jumps (24/20")

 

 CASH OUT : 400 m RUN - :60  Wall Sit Hold (:60 in seated position, if you  rest  add that your minute) - 400 m RUN


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