August 28 2013

"For Time"

21-15-9

Thrusters, 135/95

Chest to bar Pullups

Squat Snatch 

1-1-1 @ 90%

August 26 2013

"Nutts"

10 HSPU

15 Deadlifts 250#

25 Box Jumps 30"

50 Pullups

100 Wallballs

200 Double unders

400M w/45lb Plate

August 23 2013

6 Minute Amrap

10 Shoulder to overhead 135/95

10 Burpee over Bar

August 22 2013

Rest Day 

August 21 2013

Warm Up with 3 Rounds of:

5 HSPU

8 Pullups

12 Pushups

3 - 5 Min Fight Gone Bad style rounds of:

Burpees

KB Swings 72#

Double Unders

Box Jumps 30"

Squat Snatch 95#

Bench Press

5-5-5-5-5

August 20 2013

"For Time"

Run 400m

10 plate ground to overhead

20 burpees

30 plate front squats

40 push-ups

50 overhead walking lunge

Run 400m

Back Squat
5-5-3-2-1

August 19 2013

For 10 minutes complete:

20 Double unders on Even Minutes

5 Pullups on Odd Minutes

2 Min AMRAP of:

30 KB Swings 72#

Double unders until 2 mins is up

* score is total double unders

Then:

Strict Press

1-1-1

Push Press

3-3-3

Push Jerk

5-5-5

August 18 2013

4 Rounds for Time:

6 Squat Cleans 155#

12 Box Jumps 30"

300M Row

August 17 2013

Weakness day

August 16 2013

Warm Up with 3 rounds of:

30 Double unders

30 sec Areodyne

30 airsquats

30 Sec Rapid toe touches

Diane

21-15-9

Deadlft 225

HSPU

Bench Press

5-5-5-5-5

August 15 2013

Walk Through 3 rounds of:

30 second squat hold

20 Sec Handstand hold

10 sec Toe touch hold

15 Min Amrap

30 Airsquats 

20 box jump overs

10 Ring Rows

Bench Press

5-5-5-5-5

August 14 2013

Warm Up with 3 rounds of:

20 Double Unders

5 Pullups

5 HSPU

and this VIDEO

FRAN

21-15-9

Thruster

Pullup

Then:

Back Squat

5-5-5-5-5

Barbell Row 

5-5-5-5-5

Snatch

1-1-1-1-1

August 13 2013

Walk Through 3 rounds of :

20 Sec Hand stand hold

15 Air Squats

10 Pushups 

5 Pullups

Then:

Overhead squat

3-3-3-3-3

Rounds of 21,18,15,12,9,6,3  for time of:

Overhead Squat 95/65

Kb Swing 53/36

100 FT. Farmers carry between rounds (95/65 each hand)

August 12 2013

Warm Up with 15 minutes of:

Double Under skill work

and

Bench press

5-5-5-5-5

Strict Press

5-5-5-5-5

7 Rounds For Time of:

7 Clean and Jerks 115#

7 Burpee Box Jumps 24"

Then:

Clean and Jerk

1-1-1-1-1

August 11 2013

Warm Up with:

Tabata Aerodyne for Calories

Rounds for time of:

12,10,8,6,4,2 of:

Barbell Walking Lunge 135#

Backsquat 135#

August 10 2013

Weakness Day 

August 9 2013

Warm Up with 3 Rounds not for time of:

6 Ring dips

6 HSPU

6 Ring Pullups

10 Rapid toe touches

Rounds of 5,4,3,2,1 For Time of:

Deadlift 315/205

Muscle Up

Then:

Barbell Rows

5-3-3-3-3

August 8 2013

Warm up with:

Run 800M then:

3 Rounds not for time of:

15 Ring Rows

15 Pushups

15 Airsquats

15 Sec Handstand

"Open Wod 13.2"

10 Min. AMRAP

5 Shoulder to overhead 115/75

10 Deadlift 115/75

15 Box jumps 24/20

Then:

Barbell Row

5-5-5-5-5

August 7 2013

Warm up with 2 Rounds of:

800m Run

20 Pushups

50 situps

20 Airsquats

For Time:

"Acid Lungs"

21-15-9

Burpee

Toes to Bar

Then:

Back Squat

5-3-2-1-1

August 6 2013

Warm up with 3 rounds of:

10 Pullups

10 Airsquats

10 handstand pushups

For Time:

Run 800M

21-15-9

SDHP 95/65

Bar Facing Burpee

Run 800M  

Then:

Front Squat

5-5-5-5-5

August 5 2013

Walk Through 3 Rounds of:

5 Pullups

5 HSPU

20 Pushups

20 Airsquats

10 reps down to 1 for time of:

Clean and Jerk 155#

Pullups

KB Swings 72#

Then:

Strict Press

5-3-3-3-2

August 4 2013

Rest Day 

August 3 2013

Row 21097 Meters

that is all

August 2 2013

Walk Through 3 rounds of: 

10 Pushups

10 HSPU

10 double unders

For Time: 

50 Reps of BW Benchpress

w/ 50 Double unders every time you rack the bar

Rest 5 Minutes 

30 Reps of BW Push Press

w/ 30 Double unders every time you rack the bar

Then:

10 Minutes to establish 1 rep max clean and jerk

August 1 2013

Warm Up with:

Tabata Burpees

Rest 1 Minute

Tabata Farmers carry 135/75 each hand

3 Rounds for time of:

15 Thrusters 95/65

20 Toes to bar

30 KB Swings 53/36

Then:

Bench Press

5-5-5-5-5