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Posts from the ‘Uncategorized’ Category

Couplet, Monday, 03-30-15

STRENGTH:

Every Minute On the Minute for 5 of:
5 Muscle Cleans then,

Every Minute On the Minute for 8 of:
2 Clean Pulls
1 Hang Power Clean

WOD:
5 Rounds of:
5 Deadlifts, 185/135
10 Burpees

15.5, Friday, 03-27-15

15.5

27-21-15-9 of:
Row (calories)
Thruster, 95/65

EMOM, Monday, 03-23-15

STRENGTH:

Deadlift, 10-8-6-4-2 (increase weight each set)

5 Ring Rows between each set (5 second pause at the top)

WOD:
Every Minute On the Minute for 15:
1st Minute: 5 Deadlifts, 185/135
2nd Minute: 10 Pull-ups
3rd Minute: 15 Box Jumps, 25″/20″ (step down)

15.4, Friday, 03-20-15

WOD:
15.4
AMRAP in 8 minutes of:
3 Handstand Push-ups
3 Cleans, 185/125
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
24 Handstand Push-ups
9 Cleans
27 Handstand Push-ups
9 Cleans….

SCALED
AMRAP in 8 minutes of:
10 Push Press, 95/65
10 Cleans

  

Squat, Wednesday, 03-18-15

STRENGTH:

Romainian Deadlift
5×5 at 60% of Clean 1RM

Back Squat
3×5, 3-0-1, Build from 50% of 1RM

WOD:
6 Sets of:
One minute of work,
5 Burpees then,
Max Power Snatch with remaining time, 75/55

Rest one minute between rounds.

Bench, Tuesday, 03-17-15

STRENGTH:
Bench Press, 5×5, 3-0-1

Weighted Strict Pull-ups, 5×3,

WOD:
AMRAP in 8:00
15 Calorie Row
12 Sit-ups
9 Russian Kettlebell Swings, 1.5/1

Rest 4 minutes then,
AMRAP in 8:00
2 Turkish Getups, 1.5/1 (1R/1L)
3 Handstand Push-ups (1 Wall Walk)
20 Walking Lunges with Kettlebell

Triplet, Monday, 03-16-15

STRENGTH:

Every Minute On the Minute for 10 of:
1 Muscle Clean, 95+/65+
2 Power Cleans
3 Push Jerks

WOD:
3 Rounds of:
10 Front Squats, 135/95
10 Hand Release Push-ups
10 Box Jump Overs

OLY, Saturday, 03-14-15

A. Power Snatch + Snatch

5 sets of 1•1 at 70-75%

B. Power Clean + Split Jerk

6 sets of 1•2 

C.  Front Squat

3 sets of 5 at 75-80%



15.3, Friday, 03-13-15

WOD:

15.3 (scaled)
As Many Rounds As Possible in 14 minutes of:
50 Wall Balls, 10 pound ball/9′ target
200 Singles

Bench, Thursday, 03-12-15

STRENGTH:
Bench or Dumbbell Press, 3 x 10
-rest 30 seconds-
20 V-ups
-rest 90 seconds-

WOD:
5 rounds
3 Man Makers, 35/25
6 Ring Dips
9 Box Jumps
20/15 Calorie Row
Rest 2 minutes



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