WODS

4/18/15

Performance For time: Run, 800 m — then — 30 Wall Balls 30 Toes-to-bars 20 Wall Balls 20 Toes-to-bars 10 Wall Balls 10 Toes-to-bars — then — Run, 800 m Competition Wod will be posted at gym

Performance A1. Deadlift; (3sets) 5reps @ 75% – 3reps @ 80% – 1rep @ 85%, rest 10sec A2. Seated (parallel) Box Jumps; 5 reps as high as possible x 3 sets, rest 90sec-2min + “Christine” Three rounds for time of:…

4/16/15 Thursday

Performance A1. Weighted Pull-Ups; 2-3 reps x 3 sets, rest 30sec A2. Dips; 12-15 x 3 sets, rest 90sec B1. Strict BW Pull-ups; AMRAP x 3 sets, rest 30 B2. Banded pushdowns 20-25 reps/arm x 3 sets, rest 90sec +…

4/15/15 Wednesday

Performance A. Pause Bench Press; 3reps x 9 sets, EMOM *Warm up to about 60% of your best Bench Press. (about 10-15lbs heavier then last week) Once you hit that perform 9sets of 3 reps B. Alternate DB Bench Press;…

4/14/15 Tuesday

Performance A. EMOM, for 8 minutes: Snatch with 3-Second Pause in Receiving Position x 1 rep @ 75-85% *feeling positions, making each lift technically perfect *If you do not have a smooth squat snatch then catch in a low power…

4/13/15 Monday

Performance A. Parallel Box Wide Stance Squat; 10-8-6-5-5-5, rest 90-120sec b/w sets B. Bulgarian Split Squats; 4-6/leg x 3 sets, rest 90sec after both legs + Sled Work Loading: men 45lbs/women 25lbs Repeat A1-A4 for four rounds in total: A1.…

4/11/15 Saturday

Performance In teams of two, AMRAP in 30 minutes of: Run 400 Meters “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats *Only one person may be running at a time. While one partner runs, the partner inside the gym should…

4/10/15 Friday

Performance A. Deadlift; 5×5 @ 75% of 1RM, rest 90sec b/w sets B. Banded gd morning; accumulate 100 reps in as little sets as possible + 21-15-9 Wall Balls, 30/20 Russian KBS, 2-pood 500m Row after each round

4/9/15

4/8/15 Wednesday

Performance A. Pause Bench Press; 3reps x 9 sets, EMOM *Warm up to about 50% of your best Bench Press found last week. Once you hit that perform 9sets of 3 reps pausing for 1sec on chest each rep B.…

4/7/15 Tuesday

Performance A. Every two minutes, for 20 Minutes (10 sets): High Hang Clean + Hang Clean Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today. + For…

4/6/14 Monday

Performance A. High Box Wide Stance Squat; 10-8-6-5-5-5, rest 90-120sec b/w sets B. Bulgarian Split Squats; 4-6/leg x 3 sets, rest 90sec after both legs C. GHR; 3 x 8 reps + EVery 90sec-2min x 10 sets Sled Sprint (90/45)…

4/4/15 Saturday

Performance Teams of 2 Complete: 3min Hang Clean Relay (95#/65#) or scale up (135#/95#) 3min Rest 2min Push-Ups *One person works at a time. Team accumulates as many reps as possible within givin time domain for each segment. + 5…

4/3/15 Friday

Performance A. Deadlift – build to a tough 1 rep in 12min *I am not interested in seeing how far you are willing to put your self in danger by rounding lower back. We will only count reps with straight…

4/2/15 Thursday

Performance *We are currently on a transition week. Wanted to reload and start fresh next Monday with a new cycle 3 minutes of work @ 85-90% effort: 5 Pull-ups 10 Walking Lunges –3 min recovery 3 min @ 85-90%: 7…

4/1/15 Wednesday

Performance A. Every 2 minutes, for 24 minutes (4 sets of each): Station 1 – Muscle Up x 3-4 reps *If you cannot get a muscle up coaches will have a separate section of gym for progressions Station 2 –…

3/31/15 Tuesday

Performance A. Back Squat – build to a tough 1 rep in 15min B1. Walking DB lunge; 6/leg x 3 sets, rest 60 B2. GHR; 8 reps x 3 sets, rest 60 + Sled Sprints – length of building (90/45lbs)…

3/30/15 Monday

Performance A. Bench – Build to a tough 1 rep in 12min B. Bench; AMRAP @ 75% of above x 1 set C1. Strict pull-ups @ 20×1; 6-8 x 3 sets, rest 30sec C2. Rolling DB Ext on floor; 12…