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8/1/17

BUY IN : STRICT PRESS- Every MINUTE on the MINUTE for 8 MINUTES complete 3 REPS of STRICT PRESS @70-75% of 1 REP MAX.


WOD

200 m PLATE Carry 45/35 lbs

30 Pull Ups

30 Weighted Sit Ups 45/35 lbs

200 m RUN

 

200 m PLATE Carry 45/35 lbs

20 Pull Ups

20 Weighted Sit Ups 45/35 lbs

200 m RUN

 

200 m PLATE Carry 45/35 lbs

10 Pull Ups

10 Weighted Sit Ups 45/35 lbs

200 m RUN

 

CASH OUT : RING DIPS - 2 sets of MAX REPS

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ianmb74@hotmail.com

7/31/17

BUY IN : Press Up to Handstand Practice (15 minutes)- If you cannot perform a press up to handstand, work on kicking up to a handstand on the wall, etc.

 

 

WOD- 3 ROUNDS-

 

6 Ground to Overhead 155/105 lbs*               *a weight you can move for 4-6reps

12 Box Jump Overs 24/20"

24 KB Swings 55/35 lbs

48 Double Unders

 

REST 2 MINUTES

 

CASH OUT : 50 Hollow Rocks

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7/26/17

BUY IN : PAUSE FRONT SQUATS- Every MINUTE on the MINUTE for 10 MINUTES complete 2 PAUSE FRONT SQUATS (3 second PAUSE) @70-75% of 1 REP MAX.

 

WOD- 3 Rounds, rest 2 min between)-

 
60 Double Unders

30 Wall Ball 20/14 lbs

15 Back Squats (from floor) 135/85 lbs

200 m RUN

 

REST 2 MINUTES

 



 

CASH OUT : COUCH STRETCH - 90 seconds per leg

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7/25/17

BUY IN : DEADLIFT (w/ FAT GRIPZ!!!)- Every MINUTE on the MINUTE for 12 MINUTES complete 2 REPS DEADLIFT...INCREASE weight each round up to a HEAVY SINGLE

 

WOD-

3 ROUNDS-


7 Deadlifts 165/125 lbs (Fat Gripz, Overhand Grip Only)

7 Chest to Bar Pull Ups

7 Box Jumps 24/20"

 
1200m RUN

 

3 ROUNDS-

7 Deadlifts 165/125 lbs  (Fat Gripz, Overhand Grip Only)

7 Chest to Bar Pull Ups

7 Box Jumps 24/20"

 


CASH OUT : 50 Hollow Rocks

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ianmb74@hotmail.com

7/24/17

BUY IN : BENCH PRESS- 5 Sets of 3 Reps...START HEAVY and try and INCREASE each Round.

(12 MINUTE TIME LIMIT)

 

WOD- 4 ROUNDS-

10 Floor Press 115/75 lbs

10 Floor Wipers 115/75 lbs (left/right is one rep)

20 Alternate DB/KB  Snatch 50/35lbs

10 Burpees

 
 

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

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ianmb74@hotmail.com

7/22/17

This workout is completed in TEAMS of TWO
One person working at a time
Switch whenever you want
400 m RUNS are done as 4 alternate 100 m INTERVALS
 


22 x KB SDHP 55/35lbs

22 x Box Jumps 24/20"

1 x Lap wheel barrel (dwn/bk) , switch with your partner when you like

400 m RUN - 100 m x 4 relay style (end of parking lot and back)

 

As Many Rounds and Reps as Possible 33 MINUTES

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7/21/17

Today's workout is a classic benchmark WOD.  We will be going in several heats if necessary.  With Heat 1 starting on the Rower and Heat 2 Starting the Row as soon as Heat 1 is finished with the Row.  Work hard and Fast with this one.  When you are finished, document your time, this will be one to remember.


BUY IN : Warm up on the Rower, bar thrusters, and for pull ups.

 


“Jackie”

1000 meter row
Thruster 45/35 lbs (50 reps)
Pull-ups (30 reps)
For time




CASH OUT : Practice a skill of choice

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ianmb74@hotmail.com

7/20/17

BUY IN : Deadlifts- Every 2 minutes for 8 minutes complete 2 Deadlifts. Increase load every round up to a heavy double. 

 

 

WOD (10-1 descending ladder)-

Wall Ball (20/14 lbs)

Toes to Bar

KB Swing (70/55lb)

Landmine Press (55/25lb plate)

 


 

CASH OUT : 1 MINUTE HANDSTAND HOLD - (Try to march your hands if possible)

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ianmb74@hotmail.com

7/19/17

BUY IN : Overhead Squat-Every 90 Seconds for 12 Minutes (8 Rounds) complete 3 REPS of OVERHEAD SQUAT.....INCREASE weight each successful round.

 

WOD- 4 ROUNDS-

 
5 Squat Snatch 135/85 lbs

5 Muscle Ups (Bar or Ring) *

400 m RUN

 

*Sub for Muscle Ups 

Jumping Bar or Ring Muscle Ups
Transitions on the Rings
5 Chest to Bar Pull Ups + 5 Ring Dips
10 Pull ups + 10 Push Ups
 


CASH OUT : 50 Hollow Rocks

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ianmb74@hotmail.com

7/19/17

BUY IN : Overhead Squat-Every 90 Seconds for 12 Minutes (8 Rounds) complete 3 REPS of OVERHEAD SQUAT.....INCREASE weight each successful round.

 

WOD- 4 ROUNDS-

 
5 Squat Snatch 135/85 lbs

5 Muscle Ups (Bar or Ring) *

400 m RUN

 

*Sub for Muscle Ups 

Jumping Bar or Ring Muscle Ups
Transitions on the Rings
5 Chest to Bar Pull Ups + 5 Ring Dips
10 Pull ups + 10 Push Ups
 


CASH OUT : 50 Hollow Rocks

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