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Saturday 01 October 2016

9/30/2016

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A.:
"Bring Sally Up"-Warm-up
Workout is performed to "Flower" by Moby.  Its a paused squat workout. When you hear "Bring sally up", athletes will squat up.  Then you will hear "bring sally down" at which point the athlete will return to the paused squat position.


B.:
-Partner WOD-
AMRAP 25:

Partner 1: 500m Row or run 400 m
Partner 2: 1 Round:
15 Ab mat Sit Ups
15 KB swings (24\16)
45 Double Unders OR 90 Single Unders

* Partner 1 starts on row or run, Partner 2 starts on Sit Ups. When both partners are done they will switch, Partner 2 will row and Partner 1 will do 1 round of work.
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Friday 30 September 2016

9/30/2016

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A.:
Snatch Grip Push Press from behind the neck
(5x5 (use heaviest possible weight))


B.:
Nancy

5 Rounds for time of: 
400m Run 
15 Overhead Squats, 95# / 65#

43kg/30kg
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Thursday 29 September 2016

9/28/2016

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A.:
Overhead Squat
(3 x 5 @ moderate weight)

Use a weight that allows you to have perfect form.

B.:
Metcon (Time):

Row 1k
(Only Run if there are no rowers)
10-9-8-7-6-5-4-3-2-1
DB Squat Cleans (20/10 kg)
HSPU
Row 1k (Only run if there are no rowers)


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Wednesday 28 September 2016

9/28/2016

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A.:
Push Press
(3 x 5 @65-70% 1RM)

B:
Metcon (3 Rounds for time)

For time:

1 Round:
800 Meter Row or Run
80 Double-Unders
21 Hang Power Cleans (50/35)
--------Note time here**
without stopping go directly into

2 Rounds:
400 Meter Row or Run
40 Double-Unders
15 Hang Power Cleans (50/35)
-------Note time here**
Without stopping go directly into

3 Rounds:
200 Meter Row or Run
20 Double-Unders
9 Hang Power Cleans (50/35)
--------Note time here**

Ok guys.  It's been awhile since I've really tested your ability to push through some pain.  Well... Today is your lucky day!!

Here is what I need you all to do.  Look at this workout as 3 separate WODs.  After you complete each WOD, please annotate when you completed each WOD.  The clock is running continuously.  The final time should be how long it took you to get through all 3 WODs.

I know the weight is a little heavy.  Scale IF YOU NEED TO.  Don't be afraid of a little pain... DO WORK!!!

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Tuesday 27 September 2016

9/26/2016

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A.:
Barbell Lunge
(4 x 10 reps @ 40-50% 1RM FS)

Bar is in the back rack

B.:
Death by wall balls:
Minute 1 - 2 WB
Minute 2 - 4 WB
Minute 3 - 6 WB
Minute 4 - 8 WB
Etc...

Continue this until you cannot finish the round.  Score =total reps

0 Comments

Monday 26 September 2016

9/25/2016

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A.:
10 rounds:
10 Power Snatches  (50/35)
100 m sprint
Rest 1 minute

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Saturday 24 September 2016

9/23/2016

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A.:
Deadlift
(1RM)

B. :
Partner WOD
Split the reps however:
400m Run (Together)
100 Deadlifts (60/40)
50 T2B
100m OH Walking Lunge (15/10 kg plate)
50 Cal Row
100 Burpees
400m Run (Together)

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Friday 23 September 2016

9/22/2016

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A. :
Bench Press
(5-4-3-2-1)

Attempt a 1RM if possible

B. :
3 rounds:
30 KB Snatches (15 each arm)
15 Goblet Squats
400 meter run

24/16 kg
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Thursday 22 September 2016

9/21/2016

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A.:
3 DL + 2 Hang Clean + 1 TnG (Touch and Go) Clean
(E2MOM 14 min.  (7 reps)  1 complex@ 75% 1RM Clean)

B.:
5 Rounds:
10 C2B
10 Power Cleans, 40/30
10 Front Sqauts, 40/30
10 Jerks, 40/30

0 Comments

Wednesday 21 September 2016

9/21/2016

0 Comments

 
A. :
Push Press 8 RM

Take 10 minutes to find today's 8RM Push Press

B.:
Holbrook (10 Rounds for time)

10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute

In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
50/35 kg
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