Back Squat | |
3 x 3 @ 85% | |
Open WOD 15.1 | |
AMRAP 9 | |
15 TTB | |
10 Deadlifts (115/75) | |
5 Snatches (115/75) |
1/22/16
1 Press + 3 Push Press + 5 Push Jerks | |||
6 Sets – build to heavy set. | |||
5 RFT | |||
12 – TTB | |||
12 – Box Step Ups (alt. legs) | |||
12 – Deadlifts (255/165) |
1/21/16
Overhead Squat |
6 x 4 |
In teams of 2 or 3 |
AMRAP 5 |
Max Wallballs |
AMRAP 5 |
Max Thrusters (95/65) |
AMRAP 5 |
Max Calorie Row |
AMRAP 5 |
Max OH Lunges (45/25) |
1/20/16
EMOTM 12 | |
Power Snatch + Snatch | |
AMRAP 14 | |
250m Run | |
Max Pull Ups |
1/19/16
Shoulder Press |
5 x 6 @ 75% – 80% |
AMRAP 12 |
50 Double Unders |
7 Thrusters (115/80) |
1/18/16
Back Squat | |
5 x 6 @ 80% | |
Great British Workout | |
Every 2 minutes for as long as possible | |
2 Rounds | |
5 Power Cleans (155/105) | |
5 Burpees | |
Add 1 rep to each every 2 minutes |
1/15/16
2 KB bottom up press + 3 KB press | |||
each arm for 5 sets. | |||
27, 21, 15, 9 | |||
HSPU | |||
Pull Ups | |||
Finish with 50 Burpees to a 6″ target |
1/14/16
Back Squat – 20 reps @ 75% – 80% | |
Last day of 20 rep squat, go big! | |
AMRAP 14 | |
15 Partner Wallballs | |
10 TTB | |
5 Pull Ups |
1/13/16
EMOTM 12 | |
Power Clean + Clean + Jerk | |
5 RFT | |
10 deadlifts | |
20 pushups | |
30 situps |
1/12/16
Shoulder Press | |
5 x 5 @ 80% | |
AMRAP 9 | |
30 weighted box step ups (50/30) | |
30 chest to bar pull ups | |
1/11/16
Back Squat 5×5
EMOTM 12
1- 50 Double Unders
2 – 15 Burpees
3 – 10 Hang Power Cleans 165/110
1/8/16
Bottom-Up Kettlebell Press | |||
5 x 5 Each Arm | |||
5 RFT | |||
8 – Russian Kettlebell Swings – HASP | |||
16 – OH Lunges (95/65) | |||
1/7/16
Back Squat – 20 reps @ 70% – 75% | |
In teams of 2 or 3 | |
AMRAP 18 | |
250m Sled Pull | |
30 axle bar clean & jerks (115/75) | |
60 axle bar deadlifts |
1/6/16
EMOTM 12 | |
Snatch high pull + Snatch | |
Increase weight every 3 minutes | |
5 Rounds of | |
2 Minutes to run 250m | |
with remaining time do max reps of | |
either HSPU,push ups,ring dips or muscle ups | |
Your choice – pick what needs most | |
improvement. |
1/5/15
Shoulder Press | |
5 x 4 @ 80% | |
AMRAP 7 | |
3 – Power Cleans (135/95) | |
3 – Burpee Box Jump Overs | |
6 – Power Cleans | |
6 – BBJO | |
9 – Power Cleans | |
9 – BBJO | |
ETC… |
1/4/15
Back Squat | |
5 x 4 @ 80% | |
3 RFT | |
21 Wallballs | |
21 TTB |
12/31/15
Back Squat – 20 Reps @ 65% – 70% | |
AMRAP 4 | |
10 – Power Snatches (75/55) | |
10 – Pull Ups | |
Rest 2 | |
AMRAP 4 | |
10 – Thrusters | |
20 – Lunges | |
Rest 2 | |
AMRAP 4 | |
10 – HSPU | |
20 – Sit Ups |
12/30/15
EMOTM 12 |
2 Cleans + 1 Jerk |
AMRAP 8 |
8 Wallballs |
8 TTB |
8 Burpees |
12/29/15
Shoulder Press | |
5 x 3 @ 80% | |
For Time: | |
3 Hang Power Cleans (185/125) | |
12 Box Jumps | |
6 Hang Power Cleans | |
9 Box Jumps | |
9 Hang Power Cleans | |
6 Box Jumps | |
12 Hang Power Cleans | |
3 Box Jumps |
12/28/15
Back Squat | |
5 x 3 @ 80% | |
3 RFT | |
100 Double Unders | |
21 KBS (53/35) | |
12 Pull Ups |
12/24/15
|
8 – Push Ups |
9 – Ring Dips |
10 – KBS (70/53) |
11 – P.Cleans (135/95) |
12 – Push Jerks |
12/23/15
Snatch high pull + Snatch | |
Increase weight every 3 minutes | |
EMOTM 16 | |
1. 12 Cal Row | |
2. 10 HSPU | |
3. 8 Chest to Bar Pull Ups | |
4. 6 Thrusters (115/85)
|
12/22/15
Shoulder Press | |
5 x 5 @ 75% | |
5 RFT | |
2 – Deadlifts (365/250) | |
3 – Squat Cleans (225/155)
|
|
4 – Muscle Ups
|
12/21/15
Back Squat | |
5 x 3, increasing weight | |
AMRAP 10 | |
10 Burpee Box Jump Overs | |
30 Push Press (105/75) | |
50 Kettlebell swings (53/35) | |
70 Double Unders |
12/18/15
Bottom-up Kettlebell Press | ||
5 x 5 each arm | ||
20 OHS (115/80) | ||
3 Rounds | ||
30 Lunges | ||
15 Power Cleans (115/80) | ||
Finish with 20 OHS |
12/17/15
Back Squat – 20 reps @ 55% – 60% | |
In Teams of 2 or 3, | |
AMRAP 18 | |
250m Farmer Carry (330/170) | |
50′ Burpee Broad Jump | |
30 Ring Dips |
12/16/15
EMOTM 12 | |
Power Clean + Hang Clean + Jerk | |
AMRAP 12 | |
100 Double Unders | |
75 Sit Ups | |
50 Wallballs | |
25 Chest to Bar Pull Ups |
12/15/15
Shoulder Press | |
5 x 4 @ 75% | |
4 Rounds | |
250m Run | |
7 Power Snatch – 125/85 | |
7 Box Jumps |
12/14/15
Back Squat | |
5 x 5, increasing weight | |
8 Rounds | |
:30 sec TTB | |
:30 sec Burpees | |
:30 sec Rest |
12/11/15
One-Arm Kettlebell Press | ||
5 x 5 each arm | ||
30 HSPU | ||
4 Rounds | ||
12 Pull Ups | ||
12 Deadlifts (255/175) | ||
Finish with 30 HSPU |