Wednesday, August 28, 2013

August 28 2013

"For Time"
21-15-9
Thrusters, 135/95
Chest to bar Pullups

Squat Snatch 
1-1-1 @ 90%

Monday, August 26, 2013

August 26 2013

"Nutts"

10 HSPU
15 Deadlifts 250#
25 Box Jumps 30"
50 Pullups
100 Wallballs
200 Double unders
400M w/45lb Plate

Wednesday, August 21, 2013

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

Tuesday, August 20, 2013

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

Monday, August 19, 2013

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

Friday, August 16, 2013

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

Thursday, August 15, 2013

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

Wednesday, August 14, 2013

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

Tuesday, August 13, 2013

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)




Monday, August 12, 2013

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 

Friday, August 9, 2013

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

Thursday, August 8, 2013

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

Wednesday, August 7, 2013

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

Tuesday, August 6, 2013

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

Monday, August 5, 2013

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

Friday, August 2, 2013

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

Thursday, August 1, 2013

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