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6/1/16

BUY INSHOULDER PRESS- 2 Sets of 5 / 1 Set of 3 / 1 Set to Failure-  Set 1) 70% x 5
                                                                                                         Set 2) 82% x 5
                                                                                                         Set 3) 85% x 3
                                                                                                         Set 4) 87%- To Failure

 

WOD-(3 Rounds of Following)-

200 m RUN

MAX Deadlifts (50% 1 rep max)

2 MINUTE TIME CAP

200 m RUN

MAX Heiden Jumps**

2 MINUTE TIME CAP

 
--REST 2 MINUTES--

 


*SCORE is TOTAL number of reps

**Must Jump HIGH and WIDE to make these worth your time and effort!

 

CASH OUT : Pendlay Rows - 3 sets of 10-12 reps , As heavy as you can while remaining strict

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6/1/16

BUY IN : HANGING SQ]\ SNATCH- Every MINUTE on the MINUTE for 12 MINUTES complete 2 reps Hanging Squat Snatch......INCREASE weight each successful round.

 

WOD- AMRAP 12 Min

12 x Alternating KB Snatch (6 per side)

12 x OH Lunge (6 right arm/6 left arm)

12 x KB Push Press (6 per side)

12 x V-ups


*Use as HEAVY of Kettlebell as you can handle

 

CASH OUTFLOOR Wiper Holding KB on One side (alternate at 5 reps) - 2 sets of 10 PERFECT REPS each side - do these with an AB MAT (or T-shirt etc.) between your legs to focus on tight body and tight core.

 


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MEMORIAL DAY 2016

'MURPH'

1 Mile Run

100 x Pull Ups

200 x Push Ups

300 x Squats

1 Mile Run


*Prescribed WOD is wearing a 20lb weighted vest throughout; you may break up Wod in any format you like.


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5/28/16

Buy In- Together we will do "Bring Sally Up", as heavy as you would like!


Partner AMRAP 15 min:


Partner A:

40 x Sprint Striders
30 x Mountain Climbers
20 x Double Unders
5 x Burpees

Partner B, AMRAP of :

3 x Thrusters (95/65lbs)

5 x Push Ups

10 x KB swings (55/35lb)



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5/27/16

BUY INBEAR COMPLEX- 1 Rep EMOM for 8 Min, as heavy as you can over the course of the 8 Min.

 

 WOD- AMRAP 10 Min-

 
10 x Burpees

10 x Box Jumps (30/24")

3 x "BEAR" Complex* (62% of heaviest Complex from BUY IN)



*BEAR COMPLEX - Deadlift - Hanging Power Clean - Front Squat - Push Press - Back Squat - Rack Jerk.

 

CASH OUT : TABATA SIT UPS -  - 8 ROUNDS

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5/26/16

BUY IN : STRICT CHIN UPS (Underhand)- 15 MINUTES to complete 5 sets of 5 reps STRICT PULL UPS (weighted if possible) Scale for these is as follows :

 

Weighted with DB or KB
Body Weight
Light Band
Heavier Band
Negatives

 

WOD- 4 Rounds

 
3 x Strict Press (135/85 lbs)

7 x Push/Split Jerk (135/85 lbs)

12 x Back Squat (135/85 lbs)

400 m RUN

15 x Toes to Bar

 



 

CASH OUT : 50 x Hollow Rocks + 25 Supermans

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5/25/16

BUY IN : Hanging Power Clean + Hanging Squat Clean--Every MINUTE on the MINUTE for 10 MINUTES complete 1 Hanging Power Clean + 1 Hanging Squat Clean....INCREASE weight each successful round.

 

WOD- 5 Rounds for Time;

5 x Squat Clean to Thruster (65% of heaviest weight from Buy In)

4 x Bar Muscle Up

25 x Double Unders




 

CASH OUT : 60 second Handstand Hold - 2 Rounds

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5/23/16

BUY INDEADLIFTS- Every 2 MINUTES on the 2 MINUTES for 12 MINUTES (6 rounds) complete 2 HEAVY DEADLIFTS @ 90% of 1 REP MAX.

 

WOD

 9 x Deadlifts (50% of 1 rep max)

15 x Ring Dips*

21 x Box Jumps (24/20")

100 x Mountain Climbers

 

9 x Box Jumps

15 x Deadlifts

21 x Ring Dips

30 x V-ups


 
9 x Ring Dips

15 x Box Jumps

21 x Deadlifts 

30 x Sprint Drivers


*Only use Ring Dips if you are able to complete at least 10 reps unbroken when fresh

 

CASH OUT : 80 Sit Ups for Time

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5/23/16



BUY IN : SPLIT JERK-  Every MINUTE on the MINUTE for 8 MINUTES complete 2 SPLIT JERKS @ 100% of your 1 REP MAX - STRICT PRESS 



WOD - (4 Rounds)-

2 x Rope Climbs (12 Pull Ups)

10 x Toes to Bar

16 x Overhead Lunge 45/25 lb plate

400 m RUN


Cash Out- Roll and Stretch

 




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5/21/16-Saturday Partner Wod

This workout is completed in TEAMS of TWO - 20 MINUTE TIME CAP

 

WOD

 

Partner 1 - Run 400 m 

Partner 2 - Max reps Power Snatch (95/65lb)

 

SWITCH * - REPEAT

 

Partner 1 - Run 400 m

Partner 2 - Max reps Box Jumps (24/20")

 

SWITCH * - REPEAT

 

Partner 1 - Run 400 m

Partner 2 - Max Reps Burpees

 

SWITCH * - REPEAT

 

Partner 1 - Run 400 m 

Partner 2 - Max reps Double Unders

 

SWITCH * - REPEAT

 

*EVERY SWITCH - Both partners must COMPLETE 15 x Synchronized Sit Ups

 

SCORE : Power Snatch + Burpees + Box Jumps + Double Unders

 

20 MINUTE TIME CAP

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