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5/1/17

BUY IN : SNATCH COMPLEX

Every MINUTE on the MINUTE for 12 MINUTES complete 1 Power Snatch + 1 Hanging Squat Snatch......INCREASE weight as you go but keep the movements FAST and EFFICIENT.

 

WOD- 2 Rounds

120 Double Unders

15 Power Snatch 95/65 lbs

400 m RUN  (200 Sprint Striders if Raining) 

15 Overhead Squats 95/65 lbs

 


 

CASH OUT : 50 x Hollow Rolls

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4/28/17

BUY IN-  Partner Rows-  Partners work is your rest;  1 x  300m Row (70% effort)
                                                                    1 x  400m Row  (80% effort)
                                                                    1 x  500m Row for Time



WOD-  'KAREN'-


150 x WALL BALL SHOTS FOR TIME  (20/14")




CASH OUT-  FREE FRIDAY


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4/27/17

BUY IN : GYMNASTICS-  Every MINUTE on the MINUTE for 12 MINUTES

ODD MINUTES - 3-5 Strict Chest to Bar Pull Ups

EVEN MINUTES - 4-6 Strict Toes to Bar (Alternating single leg)

 

WOD- AMRAP in 15 minutes-

10 Alternating KB Snatch 55/35 lbs

25 KB Swings 55/35 lbs

10 KB Push Press 35/25 lbs

25 Total Barbell Landmines  45/35lbs

10 Burpees Pull Ups

 


CASH OUT : 1 MINUTE HANDSTAND HOLD - 2 rounds

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4/26/17

BUY IN : Hanging Squat Clean to Thruster

Every MINUTE on the MINUTE for 12 MINUTES complete 1 Hanging Squat Clean to Thruster.......INCREASE weight each successful lift.

 

WOD-18-15-12-9-6-3

Thrusters 95/65 lbs

Sumo Deadlift High Pulls 95/65 lbs

 
 

CASH OUT : COUCH STRETCH - 90 seconds per leg

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4/25/17

BUY IN : DEADLIFT and HANDSTAND PUSH UPS- Every MINUTE on the MINUTE for 14 MINUTES

ODD MINUTES - 4 DEADLIFTS @ 75%

EVEN MINUTES - 4 HANDSTAND PUSH UPS (Most Challenging Progression)

 

WOD- 4 Rounds-

12 Deadlifts 225/155 lbs  * A weight you can move for at least 12-15reps

12 Pull Ups

12 Box Jumps 24/20"

12 Burpees

  

CASH OUT : FOAM ROLLING - Thoracic Spine and Lats (spend 2 minutes per side)

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4/24/17

BUY IN : Push Press + Push Jerk + Split Jerk

 Every MINUTE on the MINUTE for 10 MINUTES complete 1 Push Press + 1 Push Jerk + 1 Split Jerk......INCREASE weight each successful round.

 

WOD

5 Power Cleans 135/85 lbs

15 Wall Ball 20/14 lbs

30 Double Unders

 

As Many Reps as Possible in 4 MINUTES

 

REST 2 MINUTES

 

3 CYCLES

 

CASH OUT : 1 MINUTE  - Hollow Body Hold  - 2 Rounds

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4/22/17

This workout will be performed in teams of 2, with both partners working together to perform the reps.



WOD- 5 Rounds for Time:

400m Parnter Run (both must finish before you may continue)

1 x Lap of Overhead barbell carry across parking lot and back *split how you like, each partner must carry some portion/bar cannot touch ground  (115/75lbs) -hi-temp plates only

30 x KB Swings (55/35lbs)- Inside

1 x Lap Wheel Barrel Race   *each partner must perform 1 length of the gym/turf

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4/21/17

BUY IN : BENCH PRESS- 5 Sets of 5 Reps....Start at approx 70% of 1 rep max and aim to INCREASE each round.

 

WOD - 21-15-9

Shoulder to Overhead 135/95 lbs

Box L-sits

Run 200m @ Beginning / between each round / End


 

CASH OUT : Free Friday

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4/20/17

BUY IN : Gymnastic & Conditioning- Every MINUTE on the MINUTE for 12 MINUTES

MINUTE 1 - 30 seconds of ZOMBIE DRAGS

MINUTE 2 - 30 seconds of STRICT CHIN UPS

MINUTE 3 - 30 seconds of DOUBLE UNDERS

 

WOD-Every MINUTE on the MINUTE for 15 MINUTES

MINUTE 1 - 20 x Headcutters (55/35lbs)

MINUTE 2 - 7 x HIGH Box Jumps (30/24")

MINUTE 3 - 5 x Power Snatch (Building in weight each ROUND)

 
*SCORE is weight on last round of POWER SNATCH

 

CASH OUT : TABATA SIT UPS - 20 seconds of "work" - 10 seconds of "rest" - 8 ROUNDS 

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4/19/17

BUY IN : STRICT (weighted) PULL UPS-

5 Sets of 2 Reps.......Start at a moderate weight and INCREASE each successful round.

 
12-15 MINUTES to complete

 

WOD- 4 ROUNDS-

 
30 Double Unders

21 Air Squats

15 Wall Ball 20/14 lbs

9 Front Squats 115/75 lbs

6 Bar Hop Burpees

 


CASH OUT : Couch Stretch

:90 seconds per side

 

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