Tuesday, April 29, 2014

Metcon (Time)
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders

Monday, April 28, 2014

Metcon (Time)
20 rds
doubles 1.5pood / 1 pood
2 cleans
1 press
3 squats

Friday, April 25, 2014

Metcon (AMRAP - Rounds and Reps)
  AMRAP 7:
5 Deads, 315/225
10 Lateral Barbell Burpees

Thursday, April 24, 2014

Deadlift (5-5-5-5-5)
Metcon (Time)
For time:
100 pull-ups
100 wall-ball shots, 20-lb. ball

Tuesday, April 22, 2014

HEADSTANDS (10 mins)
PRACTICE for 10 minutes:
Tripod Tuck Up to Headstand
Tripod Straddle Up to Headstand
Tripod Pike Up to Headstand
***see video in gym
Metcon (Time)
Three rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders

Monday, April 21, 2014

Clean (EMOM 10 x 1 = 1RM)
Metcon (Time)
9-7-5
Muscle-ups  3 C2B= 1MU
Squat Snatch, 135#/95#

Friday, April 18, 2014

Metcon (No Measure)
tabata rope

8rds
20sec on 10sec off of these exercises

Alternating Waves

Double Arm Slam

Snakes both arms side to side

Jumping Jacks

Thursday, April 17, 2014

JESUS WOD

The way of the Cross
Metcon (Time)
14 Rounds for time

10 Deadlifts
10 Hang Squat cleans
10 Push Press
(95/65 Barbell)

50 ft of Walking Lunges with barbell on back. Walk back to start
point. At no point does the barbell touch the ground until after rounds 3, 7,
and 9.

After Round Three Seven and Nine 7 Turkish Get Ups 1.5 Pood (seven is the
number of completion)

The WOD represents 14 stations of the Cross with the three time Jesus
fell to the ground.

Tuesday, April 15, 2014

Clean (10mns work to a 3rm Clean (non-T&G) 95%,90%-1:30rs)
Metcon (Time)
100 KB Swings 24/16kg
50 Thrusters 45#
30 Pull-ups

Monday, April 14, 2014

Metcon (Time)
5 Rounds
6 Clean & Jerks (135/95)
6 Muscle Ups
*1 MU= 3 pull ups and 3 ring dips
Metcon (Time)
50 Burpees For Time!!!!!

Saturday, April 12, 2014

Metcon (AMRAP - Reps)
In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls

Friday, April 11, 2014

“Row and Go”

-1000m Row

then:

4 Rounds:

-8 Handstand Push Ups

-8 Power Snatch 115#/85#

Thursday, April 10, 2014

split with partner how ever you want!!!

Murph (Time)
For Time: 
1-Mile Run 
100 Pull-ups 
200 Push-ups 
300 Air Squats 
1-Mile Run  
If you have a 20# vest or body armor, wear it.

Tuesday, April 8, 2014

clean complex (1rm)
high hang clean+hang clean+power clean+jerk
Metcon (Time)
  5 RFT:
4 DB Thrusters, 70/53
8 DB Walking Lunges Steps, 70/53 (4/side)
200m Run

Monday, April 7, 2014

Metcon (AMRAP - Reps)
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
5 du's = 1 rep
25 single jump ropes= 1rep
1 db snatch=1rep

AND/OR

Metcon (Time)
Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

Friday, April 4, 2014

AMRAP 10 Minutes
10 T2B
15 Shoulder to OH (115/75)
20 Box Jump Over (24/20)

Thursday, April 3, 2014

Hang Clean (5x1)
Metcon (Time)
3 Rounds
10 Front Squats (185/105)
20 Chest to Bar Pull ups
50 Double unders

Tuesday, April 1, 2014

Christine (Time)
3 Rounds for time: 
500m Row 
12 Deadlifts, bodyweight 
21 Box Jumps, 20"
Metcon (Time)

AND

Strength Accessory
Straight sets, rest equal to work time.
20 Sumo Deads, 155/105
20 Romanian Deads, 155/105
20 Stiff Leg Deads, 155/105
20 Deads, 155/105

OR

Metcon (Time)
"Big Christine"
3 RFT:
500m Row
12 Deads, 315/225
21 Box Jumps, 30/24" - games standards.

if you choose the Christine you have to the Strength accessory.
OR just Do BIG CHRISTINE