Tuesday, July 30, 2013

PRACTICE for 10 minutes:
Kip Swings
Kip 
Overhand Grips with Kip 
Underhand Grips with Kip 
Mixed Grips with Kip 
Kip  on rings
Pull-ups 

Metcon (Time)
For time:
Complete three rounds of:
5 Muscle-ups or 3 pull ups/ 3 ring dips per MU
5 Deficit handstand push-ups 2-45# stacked
Then, 90 pound plates Overhead walking lunges, 40 steps in place

Monday, July 29, 2013

Hang Snatch ( Take 10 minutes to work to a heavy tr)
Metcon (Time)
Run 800m
15 T2B
20 KB snatch 24/16kg
Run 400m
20 T2B
25 KB snatch
Run 200m
25 T2B
30 KB snatch

Friday, July 26, 2013

For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
135 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 70 pound dumbbells
70 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

Thursday, July 25, 2013

Bar Muscle-ups (http://gymnasticswod.com/content/bar-muscle-progre)
Metcon (AMRAP - Reps)
5 rounds

20 sec. ME Push Press 115/75
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24/20
20 sec. Rest

Tuesday, July 23, 2013

hollow rocks (50)
Metcon (Time)
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
superman rocks (50)

Monday, July 22, 2013

Clean and Jerk (3-3-3-3-3-3-3)
Metcon (Time)
For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Friday, July 19, 2013

Power Snatch (3 Reps @75% and reps are done on the minute for te)
Metcon (Time)
5 Rounds
200m Run w/ Medball
30 Wall Ball (20/14)

Thursday, July 18, 2013

Deadlift (3-3-3-3-3-3-3)
Metcon (Time)
5 Rounds
Row 500m
10 HSPU

Tuesday, July 16, 2013

splits (Hold Pancake Split  for 5 minutes Hold Middle Spli)
Hold Pancake Split  for 5 minutes
Hold Middle Split  for 5 minutes
Rest as needed
Metcon (Time)
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

Monday, July 15, 2013

Power Clean ( 3 Reps on the minute for 10 sets @ 75)
Metcon (Time)
4 Rounds

10 Back Squat (185/115) 
20 KB swings (70/53)

Friday, July 12, 2013


5 ROUNDS
Hold Bridge Up  for 30 seconds
Hold Pancake Split  for 30 seconds
Metcon (Time)
155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable

Thursday, July 11, 2013

Metcon (Time)
8 Rounds

start a new round every 5 minutes

Odd Rounds
400m Run
25 Pullups

Even Rounds
400m Run
25 Pushups

Tuesday, July 9, 2013

Pistols (PRACTICE for 10 minutes: Pistols with Roll  )
Metcon (Time)
30 Dead lift (225/155)
30 Wall Ball (20/14)
30 Toes to Bar
20 Jump over Box (24/20)  you can touch the box
20 Burpees
50 Calorie row

Monday, July 8, 2013

High-Hang Snatch (10 X 3 @ 85%)
Metcon (Time)
18 Chest to Bar pull ups
18 Ring Dips
12 Clean and Jerks 155/105
15 Chest to Bar pull ups
15 Ring Dips
9 Clean and Jerks 155/105
12 Chest to Bar pull ups
12 Ring Dips
6 Clean and Jerks 155/105

Friday, July 5, 2013

RICK IT UP!

Power Clean (3-3-3-3-3-3-3)
Metcon (Time)
7 rounds
7 Power Clean
7 Bench Press

use same weight for both
(M- 135/155/185/205)
(F- 65/75/95/115)

Tuesday, July 2, 2013

7-2-13

Have you made plans for the Independence Day WOD yet? Peer pressure.....everyone is doing it!!
Handstand Push-ups (6 ROUNDS: Hold One Arm Handstand  on Right Arm for)

Bear Complex (Starting at 135 pounds do 1 rep of the Bear Comple)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Monday, July 1, 2013

7/1/13

Have you made plans for the Independence Day WOD yet? Peer pressure.....everyone is doing it!!
High-Hang Snatch (HBBS 7X5 @ 75% – rest at least 2 minutes)

Metcon (Time)
3 rounds for time of:

7 Strict Presses 115/65#
14 Hang Power Cleans 115/65#
21 Lateral Burpees (over bar)