Shoulder Press | |
Ladder @ 75% | |
1, 2, 3, 4, etc… | |
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 |
1/10/17
Every 30 secs for 6 rounds | |
2 – 5 Pull Ups | |
Every 45 secs for 4 rounds | |
2 – 5 Pull Ups (+1) | |
Every 60 secs for 4 rounds | |
2 – 5 Pull Ups (+1) | |
5 Sets – Not for Time | |
5 – 10 Pistols each leg | |
15 – 20 Double or Triple Unders** | |
**Pick the one that needs the most work |
1/9/17
Back Squat | |
5 x 4 @ 80% | |
3 RFT | |
400m Run | |
15 Sumo Deadlift High Pull (75/55) | |
15 Push Press
|
1/6/17
Deadlift Waves – 6/4/2 | |
70%, 75%, 80% | |
75%, 80%, 85% | |
80%, 85%, 90% | |
EMOTM 15 | |
1. 10-12 Cal Row | |
2. 8-10 TTB | |
3. 6-8 HSPU |
1/5/17
3 RFT | |
800m Run | |
16 Chest to Bar Pull Ups | |
24 Overhead Squats (95/65) |
1/4/17
Shoulder Press | |
Ladder @ 75% | |
1, 2, 3, 4, etc… | |
8 Rounds not for time (steady pace) | |
100m Sled Sprint | |
40 Double Unders | |
20 Wallballs |
1/3/17
Every 30 secs for 6 rounds | |
2 – 5 Pull Ups (+1) | |
Every 45 secs for 4 rounds | |
2 – 5 Pull Ups (+1) | |
Every 60 secs for 4 rounds | |
2 – 5 Pull Ups (+1) | |
8 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. |
1/2/17
Back Squat | |
5 x 3 @ 80% | |
AMRAP 7 | |
8 Push Jerks (115/75) | |
12 Deadlifts
|
12/30/16
Overhead Squat | |
8 x 3 | |
6 Rounds | |
250m Row Sprint | |
1 Legless Rope Climb | |
Rest 2:1 |
12/29/16
In teams of 2 or 3 | |
AMRAP 4 | |
Power Cleans (115/80) | |
Rest 1 Minute | |
AMRAP 4 | |
Bar over Burpees | |
Rest 1 Minute | |
AMRAP 4 | |
100m shuttle run | |
Rest 1 Minute | |
Then Repeat | |
*One person works at a time. Accumulate as | |
many reps as possible |
12/28/16
Push Press | |
Build to a heavy single, then do | |
3 @ 90% | |
5 @ 85% | |
AMRAP @ 80% | |
AMRAP 12 | |
3 Box Jumps (30/24) | |
6 TTB | |
9 Wallballs (30/20) |
12/27/16
Every 2 minutes for 6 minutes | |
1 set of max pull ups (minus 2-3 reps) | |
Snatch | |
EMOTM 5 @ 70% | |
Rest 1 minute | |
EMOTM 5 @ 75% | |
Rest 1 minute | |
EMOTM 5 @ 80% | |
Rest 1 minute | |
EMOTM 5 @ 85% + |
12/26/16
Weighted Lunges | |
4 x 8 | |
For Time: | |
750m Run | |
9 Front Squats (185/125) | |
9 Strict Pull Ups | |
500m Run | |
9 Front Squats | |
9 Strict Pull Ups | |
250m Run | |
9 Front Squats | |
9 Strict Pull Ups |
12/23/16
Overhead Squat | ||
7 x 4 | ||
For Time: | ||
30 Pull Ups | ||
20 Deadlifts (225/155) | ||
20 Pull Ups | ||
15 Deadlifts (275/185) | ||
10 Pull Ups | ||
10 Deadlifts (315/215) |
12/22/16
In Teams of 2 or 3: | |
100 CAL Row | |
100 KBS (70/53) | |
100 Wallballs (20/14) | |
100 Burpee Box Jump Overs – 20″ | |
100 Double Unders |
12/21/16
Push Press | |
Build to a heavy single, then do | |
5 @ 85% | |
5 @ 80% | |
AMRAP @ 75% | |
3 Rounds Not for Time | |
250m Run | |
10 1-Leg Deadlifts (95/65) – each leg | |
10 Lateral Box Step Ups – each leg |
12/20/16
Every 2 minutes for 6 minutes | |
1 set of max pull ups (minus 2-3 reps) | |
10 RFT | |
5 Power Cleans (205/135) | |
10 Push Ups | |
20 Sit Ups |
12/19/16
Weighted Lunges | |
4 x 10 | |
AMRAP 8 | |
8 Sumo Deadlift High Pull (95/65) | |
25 Double Unders | |
8 Thrusters (95/65) | |
25 Double Unders |
12/16/17
Overhead Squat
6 x 5
Open WOD 16.3
AMRAP 7
10 Power Snatches (75/55)
3 Bar Muscle Ups
12/15/16
In teams of 2 or 3
4 Rounds
250m Farmer Carry (230/160)
250m Sled Pull (90/60)
1000m Row
12/14/16
Push Press
Build to a heavy single, then do
5 @ 80%
5 @ 75%
AMRAP @ 70%
5 Rounds
12 Deadlifts (185/125)
10 Bar Over Burpees
12/13/16
Rest easy…we’re back online!! 🙂
Every 2 minutes for 6 minutes
1 set of max pull ups (minus 2-3 reps)
AMRAP 18
60 Double Unders
20 Wallballs
10 Tire Flips
5 Dball Over the Shoulder
12/12/16
Weighted Lunges
4 x 12
3 RFT
400m Run
12 Hang Power Cleans (185/125)
18 TTB
12/9/16
Nicole | |
AMRAP 20 | |
400m Run | |
Max Rep pull ups |
12/8/16
50 Curtis P @ 55% BW |
– 1 Power Clean |
– 1 Lunge with each leg |
– 1 Push Press |
12/7/16
EMOTM 20 | |
1. 12 CAL Row | |
2. 10 TTB | |
3. 8 Thrusters (115/85) | |
4. 30 seconds of double unders |
12/6/16
Helen | |
3 RFT | |
400m Run | |
21 KBS (53/35) | |
12 Pull Ups |
12/5/16
Diane
21-15-9
Deadlifts 225/155
Handstand Push Ups
12/2/16
3 RFT | |
800m Run | |
150 Double Unders |
12/1/16
EMOTM 12 | |
Snatch – build to a heavy single for the day, not max | |
Ladder 8 | |
2 OHS (95/65) | |
2 Pull Ups | |
4 OHS | |
4 Pull Ups | |
6 OHS | |
6 Pull Ups | |
ETC…. |