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ianmb74@hotmail.com

4/1/16

  BUY IN : BENCH PRESS-  5 sets of 3 reps....START at a moderately HEAVY WEIGHT and try and INCREASE each round (rest 2-3 MINUTES between sets)



WOD- "The Big Nasty"-

2 Mile Run (rain/snow/ or shine)  w/ weighted vest

100 x Handstand Push ups (strict)

200 x Double Unders

150 x KB Swings (70/55lbs)

200 x Backsquats (Bodyweight loaded on bar)

2 Mile Run


















...............APRIL FOOLS!




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ianmb74@hotmail.com

3/31/16

BUY IN : LIFTING COMPLEX-   Hanging Power Clean + Hanging Squat Clean + Jerk

 (15 MINUTES to work up to a HEAVY SINGLE in this complex)

 

WOD- 3 Rounds-

70 x Sprint Striders

7 x Power Cleans (155/115lbs)

20 x Pull Ups

7 x Push Jerks (155/115lbs)

 



 

CASH OUT : Handstand Push Ups-  2 sets of MAX CONSECUTIVE REPS

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ianmb74@hotmail.com

3/31/16

BUY IN : LIFTING COMPLEX-   Hanging Power Clean + Hanging Squat Clean + Jerk

 (15 MINUTES to work up to a HEAVY SINGLE in this complex)

 

WOD- 3 Rounds-

70 x Sprint Striders

7 x Power Cleans (155/115lbs)

20 x Pull Ups

7 x Push Jerks (155/115lbs)

 



 

CASH OUT : Handstand Push Ups-  2 sets of MAX CONSECUTIVE REPS

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ianmb74@hotmail.com

3/30/16

Buy In-   10 x Double Unders
              10 x Sit Ups
            20 x DU's
            20 x Sit Ups
              30 x DU's
              30 x Sit Ups
           

WOD-  "FIGHT GONE BAD"


Three rounds of:

Wall-ball, (20/14 pound ball, 10/9 ft target (Reps)

Sumo deadlift high-pull, (75 pounds (Reps)

Box Jump, (20" box (Reps)

Push-press, (75/55 pounds (Reps)

Row (Calories)


Cash Out-  Enjoy the atmosphere


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3/29/16

BUY IN : PAUSE BACK SQUATS-  Every MINUTE on the MINUTE for 7 MINUTES complete 3 Reps of Back Squat @75% of 1 REP MAX (:03).

 

WOD- 4 Rounds-

6 x Bear Complex* (95/65 lbs)

25 x Double Unders

15 x Toes to Bar

 
REST :30 Sec after each round

 

*Bear Complex -  Squat Clean - Thruster - Back Squat - Push Press

 

CASH OUT : Floor Wipers- 2 sets of 15 reps with Barbell from workout

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3/28/16

WOD- PART A - 12 MINUTE TIME LIMIT-

 
125 x Double Unders

100 x Sit ups

50 x Box Jumps

30 x Pull Ups

25 x Push ups

20 x KB Snatch (55/35lbs)

10 x Burpees

 

*SCORE FOR PART A is the number of REPS REMAINING so if you get 15 KB Snatch completed your score is 15 (for the 5 KB Snatch + 10 burpees remaining).

 

REST 1 MINUTE



PART B- (5 Minute Time Cap)-


Find your 2 REP-  Touch-and -Go POWER SNATCH MAX for the Day




Cash Out-  Roll and Stretch


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3/26/16

WOD- PARTNER WORKOUT - Team of 2-

 
50 x Box Jumps (24/20")- other partner holds a FRONT PLANK

 

50 x Power Snatches (96/65 lbs) -other partner holds bar at BOTTOM of OVERHEAD SQUAT 95/65 lbs

 

50 x Clean and Jerks (135/95 lbs) - other partner holds bar in FRONT RACK 135/95 lbs

 

50 x Pull ups - other partner hold DEAD HANG from Pull Ups bar.

 

*One Partner "works" - Other partner does designated "hold"

* Partner must be in "hold" for reps to count

*Switch whenever you want

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3/25/16

Workout 16.5

21-18-15-12-9-6-3 reps for time of:

Thrusters

Burpees


Men use 95 lb.
Women use 65 lb.

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3/24/16

BUY IN : SNATCH COMPLEX - High Hang Snatch + Low Hang Snatch + Snatch

 Every MINUTE on the MINUTE for 10 MINUTEs complete 1 cycle of this complex - High Hanging Snatch + Hanging Snatch + Snatch (all FULL Squat SNATCH).......INCREASE weight each successful lift.

 

WOD- 7 rounds-

 

7 x Box Jumps (24/20")

7 x Power Snatch (115/80 lbs)
 
7 x Overhead Squats (115/80 lbs)

 



 

CASH OUT : 70 Hollow Rocks

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3/23/16

BUY IN : STRICT PRESS

1 MINUTE Max Reps of STRICT PRESS @ 70% of 1 REP MAX

REST 2 MINUTES

1 MINUTE Max Reps of STRICT PRESS @ 60% of 1 REP MAX

REST 2 MINUTES

1 MINUTE Max Reps of STRICT PRESS @ 50% of 1 REP MAX

 
WOD- AMRAP 10 Minutes

 5 x Chest to Bar Pull Ups

10 x Hand Release Push Ups

15 x SDHP (75/55lbs)

 



 

CASH OUT : HANDSTAND HOLDS- 1 MINUTE HANDSTAND HOLD - 2 rounds

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