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7/31/15

BUY IN- Warm Up


WOD- 

 
Starting with, and at the top of every minute - 5 x BOX JUMPS 24/20"

 

Use the REST of the MINUTE to accumulate as many CURTIS P's  (115/80 lbs) as possible.

 

Workout ends at the completion of 35 CURTIS P's

 

* CURTIS P - Hanging Squat Clean - Lunge - Lunge - Push Press (1 rep)



CASH OUT-  10 x Deficit Handstand Push Ups (45/25lbs)
                  10 x Kipping Handstand Push Ups


* If you cannot do Handstand push ups yet, use this time to practice the skill

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ianmb74@hotmail.com

7/30/15



BUY IN : SPLIT JERK-  Every MINUTE on the MINUTE for 8 MINUTE complete 2 reps of SPLIT JERK....You can do this off the ground or out of the rack, your choice.

 

FORM over WEIGHT on this BUY IN...Nail your Footwork...Nail your overhead position. Slowly INCREASE the weight over the course of the BUY IN.

 

WOD

 

Complete ONE cycle of this workout EVERY 90 seconds for 18 MINUTES (12 ROUNDS)

 

50 x  Double Unders*

1 x Barbell Complex**

 

**Power Snatch + Hanging Power Snatch + Hanging Squat Snatch+ Overhead Squat + Squat Snatch
 

* If you struggle with Double Unders Spend 30 Seconds trying to get as many reps as possible then 1 MINUTE on the COMPLEX


 
Cash Out- TABATA HOLLOW ROCK FLUTTERS - 20 sec "ON" 10 sec "OFF" - 8 Rounds




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ianmb74@hotmail.com

7/29/15

BUY IN- Sleds (10 down and backs each)- With Partners as your rest complete 10 total Push/Pulls each in the least amount of time possible (55lbs /35lbs)


WOD-

Part 1) Floor Press- 8 Minutes to find a 3 rep max

--No Rest--

Part 2) Max Burpees in 3 minutes

--Rest :60--

Part 3) Max KB Swings in 3 minutes (70 /55lbs)

--No Rest--


CASH OUT- 100 Sit Ups for Time

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ianmb74@hotmail.com

7/28/2015

Buy In:
Front Squats from the floor
EMOM for 10' perform 2 reps.
Increase weight as technique allows

WOD:
15-9-6-3
Squat Cleans (135/95lbs)
Pull Ups
*Begin and end the wod with an 800m run

C/O:
Max high pull in 6 minutes immediately following WOD.
Bar has to be pulled from the floor and reach diaphragm. No catch 



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ianmb74@hotmail.com

7/27/15

BUY IN- Warm Up Each of these Big Movements: Deadlift / Hang Power Clean / Push Jerk


WOD-


"DT"

Five rounds for time of:
12 x  Deadlift (155/115lbs)
9 x  Hang power clean
6 x  Push jerk




CASH OUT- AMRAP 3 minutes

Toes to Bar x 8
Sit Ups x 15



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ianmb74@hotmail.com

7/24/2015


Buy In:
Warm Up

WOD:
20x Deadlifts (165/115lbs)
10x Hang Cleans (95/65lbs)
5x Power Snatch (95/65lbs)
Then.....
2 rounds:
5x Dead Hang Pull Ups
5x Kipping Pull Ups
5x Muscle Ups (bar or rings)
Then.....
20x Deadlifts (165/115lbs)
10x Hang Cleans (95/65lbs)
5x Power Snatch (95/65lbs)

*For this WOD you will use only one bar*

C/0:
go home and enjoy the weekend!



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ianmb74@hotmail.com

7/23/2015


Buy In:
Back Squats:
5x3 squats with a 3" hold at the bottom
Increase weight as technique allows


WOD:
10-15' AMRAP (the 6am will decide the fate for the rest of the day :)
5x Bear Complex (95/65lbs)
50 yards out Bear Crawl, with
active recovery jog back.

C/0:
100 sit ups for time


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ianmb74@hotmail.com

7/22/2015

Buy In:
Clean Complex
EMOM for 6'
Perform 1 rep
1 rep =
Hips, Hang, Power
Increase weight as technique allows

WOD:
21-15-9-6-3
KB Swings (70/55lbs)
Box Jumps (30/24")
*In between each set you have ascending/descending
running ladders
21...200 run
15...400 run
9.....800 run
6.....400 run
3.....200 run

C/0:
Open Gym


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ianmb74@hotmail.com

7/21/2015

Buy In:
Warm Up


WOD:
800 Run
Then......
3 rounds of:
10x Thrusters (135/95lbs)
15x T2B
10x Push Jacks
then....
800 run

C/o:
Immediately following WOD you have
6' to find your MAX thruster for the day!

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ianmb74@hotmail.com

7/20/2015


Buy In:
Snatch Complex: Hip, Hang, Power (3 movements = 1 rep)
Complete 1 complex EOMOM for 12'
Increase weight if technique allows

WOD:
12' AMRAP
7x Hang Snatch (115/85lbs)
14x Pull Ups

C/0:
Open Gym


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