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WORKOUT OF THE DAY 1 APRIL 2015

3/31/2015

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MITTE

Core Baseline: work up to 5 RM Overhead Squat

then for time:

100 Back squats (using 5RM OHS weight)

5 burpee penalty when the barbell comes below the shoulder or the athlete pauses for more than 3 seconds.

Cashout/Core Baseline:  as many situps as possible in 2 minutes
WEILIMDORF

Core Baseline: work up to 1 RM Overhead Squat

then for time:
100 Back squats (using 60-75% of 1RM OHS weight)

5 burpee penalty when the barbell comes below the shoulder or the athlete pauses for more than 3 seconds.

Cashout/Core Baseline:  as many situps as possible in 2 minutes
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WORKOUT OF THE DAY 31 MARCH 2015

3/30/2015

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MITTE
Row technique
pull-up technique

then

1000m row

then 2 rounds:
20 pullups (ADV 30)
30 KB swings (24/16)

then
1000m run

then 2 rounds:
20 T2B (ADV 30)
30 Box Jumps


Cash-out:  3 attempts (competition with class) pinch holding plates (10/20)
WEILIMDORF
Row technique
pull-up technique

then
1000m row

then 2 rounds:
20 pullups (ADV 30)
30 KB swings (24/16)

then
1000m run

then 2 rounds:
20 GHDs
30 Box Jumps


Cash-out:  3 attempts (competition with class) pinch holding plates (10/20)
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WORKOUT OF THE DAY 30 MARCH 2015

3/29/2015

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MITTE & WEILIMDORF

Push Press and Jerk technique
 
Buy in:  100 double unders

Then

EMOTM for 12 min

Odd minutes: 2 Push Press
Even minutes:  3 Jerks

Increase weight on odd minutes

Cashout: 7 minute deadhang.  Time off bar does not count

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WORKOUT OF THE DAY 27 MARCH 2015

3/25/2015

2 Comments

 
MITTE & WEILIMDORF:


OPEN GYM - Choose a WOD you missed during the week

or 

Suggested WOD:

"Jackie"

1000 meter row
50 Thrusters (15/20)
30 pull-ups

post your Jackie scores in the comments

2 Comments

WORKOUT OF THE DAY 26 MARCH 2015

3/25/2015

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MITTE & WEILIMDORF

Technique for SDLHP and Push-press

then

"Fight Gone Bad"

Three rounds of:
Wall-balls (14/20) (Reps)
Sumo deadlift high-pull, (25/35) (Reps)
Box Jumps (Reps)
Push-press, (20/35) (Reps)
Row (Calories)
Rest


(Athletes move every minute to a different station.  After each five-minute round, a one-minute rest is taken.)
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Workout of the Day 25 MARCH 2015

3/22/2015

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MITTE & WEILIMDORF

Lifting technique 

Then, 

Work up to a 3RM Deadlift

Then,

Work up to a 5RM Bench Press

Cashout:
50 Hollow Rocks, 100 Double Unders
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WORKOUT OF THE DAY 24 MARCH 2015

3/22/2015

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MITTE and WEILIMDORF:

15 min to achieve a 3RM on Cleans

then

3 rounds:
10 Cleans (50/30)
15 K2E

rest 2 min, then

3 rounds:
10 push press
30 Sit-ups

Grip cash-out: 100 one-handed KB swings (50 per hand without alternating).  5 burpee penalty for switching hands or setting KB down.

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WORKOUT OF THE DAY 23 MARCH 2015

3/22/2015

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MITTE & WEILIMDORF


Snatch and OH Squat Technique 

Work up to 5RM OH Squat 

then
5 rounds:
10 OH Plate Lunges (10/20)
400m run with plate (10/20)
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Workout of the Day 19 March 2015

3/18/2015

0 Comments

 
MITTE

2-3 attempts at Max
500m Row

Then,

T2B Kipping Skill

Then,

10min AMRAP
3 Toes to Bar
3 Hand to Hand Kettlebell Swings (16/24)
3 Jumping Lunges
4 Toes to Bar
4 Hand to Hand Kettlebell Swings (16/24)
4 Jumping
And so on...

WEILIMDORF

20m Farmers Carries, work up to heavy set

Then,

T2B Kipping Skill

Then,

10min AMRAP
3 Toes to Bar
3 Hand to Hand Kettlebell Swings (16/24)
3 Front Rack Walking Lunges (30/40)
4 Toes to Bar
4 Hand to Hand Kettlebell Swings (16/24)
4 Front Rack Walking Lunges (30/40)
And so on...


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WORKOUT OF THE DAY MARCH 17 2015

3/17/2015

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MITTE and WEILIMDORF:

15min Work up to 5RM Deadlift

then

Achilles stretches 
Running technique 

then

15min:

Run 1 mile
In remaining time, AMRAP:
8 Deadlifts
8 Pull ups

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