Month: September 2015

EMOM 12 Mins Alternating 1 Rope Climb, 5 Dead Lifts @ 65-70% 5 Rounds with 1 minute on each station,score is total reps Toe to bar Two arm dumbbell hang squat clean 45/30 lb Row for calories Rest

Tabata Hollowbody Holds EMOM 10 Mins 1 Full snatch at 70%-80% AMRAP in 10 Mins 10 Thrusters 95/65 200 meter Run

EMOM 10 Mins alternating 5-10 Kipping or C2B pull-ups, 10 Wall Balls Push press 3-3-3-3-3- Work up to heavy triple for the day without compromising form For time: 50 Burpees 2k Meter Row 50 Burpees

EMOM 12 Mins alternating on the minute 4-8 HSPU , 30 Double unders/ 50 Singles, 5-10 Toes to Bar Power Clean 5-5-4-3-2-1 Work up to a heavy single for the day, does not need to be a PR AMRAP in 12 mins 10 OHS 95/65 Rx 20 Push Ups 30 Lateral Bar Jump overs

EMOM, 10 mins alternating mins Max hand stand hold and L- sit hold Back squat 3-3-3-3-3, Establish a heavy triple for the day while not compromising form WOD: For time 800 m run 40 Dead Lifts 135/ 95 Lb 20 power Cleans 135/95 Lb

Oly Srength: 7 Sets of: 1 Snatch Balance + 1 Overhead Squat *Start with an empty bar. Add weight each set WOD: For Time 6-9-12-9-6 Power Cleans (95/135) Burpee Box Jumps 20/24

OLY STRENGTH: 5X5 POWER CLEANS START @ 50%. DO NOT ADD WEIGHT. “TABATA SOMETHING MORE” TABATA (20 SEC WORK/10 SEC REST) 8 ROUNDS PER EXERCISE * ROW FOR TOTAL CALORIES * JUMPING ALT LUNGES (EACH JUMP COUNTS AS ONE REP) *GHD SIT UPS (ABMATS IF NOT ENOUGH GHD) *PUSH PRESS 65/95 SCORE IS THE COMBINED…

Strength: 5 x 5 back squat 50%  -deload week! Teams of 2: 18 minutes (3 minutes each station) 1. Deadlift 115/25 2. Wallballs 14/20 3. Rope climbs 4. Abmat sit ups with medball toss 5. Hand release push ups 6. Russian KB swings 53/70  

Oly Strength: 5X5 Power Snatch @ 50% do not add weight. This is DE-LOAD WEEK AMRAP: 20 MINUTES 100M Farmers carry with 2 plate weights 25/45 10 Handstand push ups 10 One Arm KB Snatch (5 each arm) 100m run

This is de-load week Strength: back squat 5×5 @ 50% of 1RM Wod: 5RFT 400m run/500m row