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6/1/15

BUY IN- OVERHEAD SQUATS- 6 reps EMOM for 6 Minutes. Increase weight each round if possible.


WOD-For Time

200m Run

8 x Hang Squat Snatch (95/65lbs)

30 x Double Unders

400m Run

8 x Hang Squat Snatch

30 x Double Unders

800m Run

8 x Hang Squat Snatch

30 x Double Unders

400m Run

8x Hang Squat Snatch

30 x Double Unders

200m Run

8x Hang Squat Snatch

30 x Double Unders


CASH OUT- Open Gym



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ianmb74@hotmail.com

5/30/15

Round 1- FGB Style

T2B
Thrusters (55/45lbs)
Burpees
Sled Push / Pulls
Row (Calories)

---Rest :60---

Round 2- (5 Min AMRAP)-

Power Clean (70% of 1 rep max)


---Rest :60---

Round 3- (FGB Style)-

T2B
Thrusters (55/45lbs)
Burpees
Sled Push / (push low handle)
Row Calories



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ianmb74@hotmail.com

5/29/15

BUY IN-  Sled Pushes / Low Back Extensions on GHD (1:3 work:rest)- Split into Groups of 3, Half on the Sleds Half on GHD's, Switch after you all complete your reps and sets.  Make it quick, this is just the BUY IN! 

Sled Push/Pull (20lbs added total)- 4 x Push/Pulls (No breaks, partners set is your rest).

GHD- 2 Sets of 20-25 (Partners set is your rest).  Reps should not be to failure



WOD- 21-15-9-*

Shoulders to Overhead (115/75lbs)

KB Swing (70/55lbs)



*Between rounds and after round 9 complete 2 rounds of CINDY. 
Eg.-21 x S2O
      21 x KB Swing
2 rounds of;  5 x pull up
                    10 x push up
                    15 x Air squats



CASH OUT- Open Gym




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ianmb74@hotmail.com

5/28/15

 Negative Accentuated Deadlifts-             2 Sets 5 reps (55% 1 rep)
   (Each reps uses a :04-:06 neg.)                 2 Sets 4 reps (60%)
                                                                  2 sets 3 reps (65%)


WOD- AMRAP 20 Minutes

30 x Box Jumps (24/20")

30 x Sit Ups

5 x Snatch Grip Deadlifts*


*Begin with weight at 40% 1 rep Deadlift max. Men increase weight every round by 10lbs, woman by 5lbs each round

 


Cash Out- Roll out / Mobility



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ianmb74@hotmail.com

5/27/2015

Buy In:
Warm Up


WOD:
10x Front Squats (135/95lbs)
20x T2B
400 run
8x Front Squats
16x T2B
400 Run
6x Front Squats
12x T2B
400 run
4x Front Squats
8x T2B
400 run
2x Front Squats
4x T2B
400 Run


C/o:
Tabata sit ups if you didn't get to it today. Or open gym

 


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ianmb74@hotmail.com

5/26/2015

Warm Up/Buy In:
Clean Complex x1 EMOM for 7'
High Hang, Low Hang, Power
Use this as your warm up for the WOD. If Technique and Efficiency is there you can increase weight beyond
what you are planning to use for WOD.

WOD:
100x Double Unders then......
9-6-3-6-9
Power Cleans (145/115lbs)
Deficit Hand Stand Push Ups
then.....
100x Double Unders
then.......
800m sprint to finish!

C/O:
Tabata Sit ups


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ianmb74@hotmail.com

5/23/15

BUY IN/Warm up- 3 rounds of: Bear Complex (with bar only) x 7
                                                 Bear Crawl x Down /back/Down





4 Rounds of:

400m Run/800 Run

15 x Thrusters (95/65lbs)

15x Hand Release Push Ups

15x Sit Ups

*Every round the run changes*
Round #1 = 400
Round #2 = 800
Round #3 = 400
Round #4 = 800






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ianmb74@hotmail.com

5/22/15

BUY IN- 15 Minutes to find a 3RM of Push Press


WOD-

KB Swings x 30-20-10 (70/55lbs)

*Bar Muscle Ups  x 10-6-3


*if you are not ready for muscle ups perform 1x C2B pull up / 1 x Burpee Push Jack = Muscle up




CASH OUT- 2 x Moderate paced 800m Runs (:30 rest between)

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ianmb74@hotmail.com

5/21/2015

Buy In:
Snatch Complex for Warm Up

WOD:
21-15-9
Power Snatch (95/65)
Box Jumps (24/20")

*In between each round run a 400*
**Start and Finish with a 400**

Cash Out:
Open Gym


Tags:
ianmb74@hotmail.com

5/20/2015

Buy In:
Warm Up

3 Rounds:
70x  Double Unders
25x Toes 2 Bar
20x Strict Pendlay Rows (135/95lbs)

Cash Out:
Ab Roll Outs
3x 10 reps
and
Open Gym


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