Friday, August 31, 2012

Power Clean

Warm-up
500m Row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Power Clean

2,2,2,2,1,1,1,1

Take your time and Max effort

Cool Down

Static streching to increase mobility

Thursday, August 30, 2012

Annie

Annie

Warm-up
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

For Time

50-40-30-20-10

Double unders
Sit-ups

Cool Down
Static Streching to increase mobility

Wednesday, August 29, 2012

6 Min AMRAP

Warm-up
400m Run
30 Air Squats
30 sit-ups
30 push-ups
30 pull-ups

AMRAP for 6 Min

20 double unders
2 Deadlift at 275lbs
2 box jumps

Score is total number of rounds completed

Cool Down
Static streching to increase mobility

Tuesday, August 28, 2012

3 Rounds for Time

Warm-up
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

3 Rounds for time

20 Power Cleans 95lbs/65lbs
20 Hand stand push-ups
500m Row

Cool Down
Static Streching to increase mobility

Monday, August 27, 2012

Filthy Fifity

Warm Up
500 M Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

For time

50 Box Jumps
50 Jumpin Pull-ups
50 Kettle bell swings
50 Walking lunges
50 Knees to elbows
50 Wall Ball shots
50 Burpees
50 Double unders

Cool Down
500 M Row
Static streching to increase mobility

Friday, August 24, 2012

Continuous Front Squat
at body weight

Use the rack when you rest

Thursday, August 23, 2012

Fight Gone Bad 5 Rounds

Wall Ball
Sumo Deadlift High Pull at 75 lbs
Box Jumps
Push Press 75lbs
Row

Wednesday, August 22, 2012

For Time
800m Run
50 Body Weight Bench
25 1.5 Times Body Weight Back Squat
1000m Row

Tuesday, August 21, 2012

For Time
1000m Row
25 Burpee Pull-ups
100 doubleunders
25 Burpee Pull-ups
50 Box Jumps
1000m Row

Thursday, August 16, 2012

20 min AMRAP

50 Double Unders
50 Push-ups
50 Box Jumps
50 Ring Dips

Wednesday, August 15, 2012

3 Rounds for time
10 Rope Climbs
10 Sumo Deadlift High Pull at 135lbs
100m lunge
10 Over head Squat 135lbs

Tuesday, August 14, 2012

Monday, August 13, 2012

Abbate (Hero) for time
Run 1 mile
21 Clean and Jerks at 155lbs
Run 800m
21 Clean and Jerks at 155lbs
Run 1 mile

Friday, August 10, 2012

Power Clean

Warm-up
500m Row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Power Clean

2,2,2,2,1,1,1,1

Take your time and Max effort

Cool Down

Static streching to increase mobility

Annie

Warm-up
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

For Time

50-40-30-20-10

Double unders
Sit-ups

Cool Down
Static Streching to increase mobility

6 Min AMRAP

Warm-up
400m Run
30 Air Squats
30 sit-ups
30 push-ups
30 pull-ups

AMRAP for 6 Min

20 double unders
2 Deadlift at 275lbs
2 box jumps

Score is total number of rounds completed

Cool Down
Static streching to increase mobility
Warm-up
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

3 Rounds for time

20 Power Cleans 95lbs/65lbs
20 Hand stand push-ups
500m Row

Cool Down
Static Streching to increase mobility

Max Deadlift

Warm-Ups
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

1,1,1,1,1,1,1,1,1,1 DeadLift

No time limit, Max effort

Cool Down:
Static stretching to help gain flexability

Thursday, August 9, 2012

Badger (Hero)

Warm-Ups
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Badger (Hero) 3 rounds for time:

30 Squat Cleans 95lbs
30 Pull-Ups
800m Run

Cool Down:
Static stretching to help gain flexability
 

Wednesday, August 8, 2012

Warm-Ups
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

1 min for each exercise, with 1 min break after each round

Hand stand push-ups
Double-unders
Toes to bar
Box jumps
Glute Ham Sit-up

Score is off number of total set like fight gone bad

Cool Down:
Static stretching to help gain flexability

Tuesday, August 7, 2012

Warm-up
500m Row
40 air squats
30 Sit-ups
20 push-ups
10 pull-ups

3 Rounds for time:
50 Double Unders
20 Deadlift 50% of max
20 Push Press 50% of max
20 Front Squats

Cool Down:
Static Stretching to help gain flexability
Buy-in

100 Power Clean @ 50% 1 RM

WOD

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post Loads.

Cash-Out

4 Max sets of Push-ups.

Post reps.

Monday, August 6, 2012

Buy-In

500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-Ups

WOD

Fran

21-15-9

95# Thruster
Pull-ups

Friday, August 3, 2012

Thursday, August 2, 2012

Run 1 Mile

-then-

10 Rounds.

10 Wall Ball
15 Box Jump 24"
20 Double Unders

-then-

Row 1000m

Post total time.

A classic from Coach Glassman.



Wednesday, August 1, 2012

Olympic Total

Buy-in

50 Wall Ball
100 Double Unders

WOD

In three lifts max out at

Snatch
Clean and Jerk

Post total weight for heaviest lifts.