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Monthly Archives: April 2016

Wednesday, April 20, 2016

WEDNESDAY
The Other Total: For Total Weight
At 0:00 build to a 1 RM Overhead Squat
At 15:00 build to a 1 RM Bench Press
At 25:00 build to a 1 RM Power Clean

By |April 19th, 2016|WOD|Comments Off on Wednesday, April 20, 2016

Tuesday, April 19, 2016

TUESDAY

TEAM TUESDAY
Rowing Team ‘Tosh’ Teams of 2,
For Time: 3 Rounds
200m Row
400m Row
600m Row
*One athlete works at a time, you go I go style.
Partner A Rows 200m, then Partner B Rows 200m. Partner A Rows 400m, then Partner B Rows 400m. Partner A Rows 600m, then Partner B Rows 600m.
Repeat for 3 Rounds.

By |April 18th, 2016|WOD|Comments Off on Tuesday, April 19, 2016

Monday, April 18, 2016

MONDAY

WOD For Total Reps, AMRAP 7
Kettlebell Swings 70/53
Goblet Squats 70/53
*This is an Ascending Ladder 3/3, 6/6, 9/9, etc

Accessory: 3 Rounds Not For Time
15 GHD Sit-ups
15 Banded Good Mornings
15 Weighted Sit-ups
15 Band Pull Throughs

By |April 17th, 2016|WOD|Comments Off on Monday, April 18, 2016

Saturday, April 16, 2016

SATURDAY

WOD
Boat Race
For Time: 3 Rounds
500m Row
400m Run
*Rest 3 minutes between rounds

By |April 15th, 2016|WOD|Comments Off on Saturday, April 16, 2016

Friday, April 15, 2016

FRIDAY
Weightlifting, EMOM x 7:
2 Overhead Squats
WOD
For Time: 3 Rounds
21 Overhead Squats 95/65
15 Box Jump Overs 24/20
9 Handstand Push-ups
*15 minute cap

By |April 14th, 2016|WOD|Comments Off on Friday, April 15, 2016

Thursday, April 14, 2016

THURSDAY

WOD
For Total Reps: ‘Death By’ Power Clean 135#/95#
Minute 1… 1
Rep Minute 2… 2 Reps
Minute 3… 3 Reps
*Continue adding one rep until you can no longer complete the given number of reps in the assigned minute. In choosing your weight, goal should be a minimum of 8 minutes completed.

Midline:
Accumulate 3 minutes in a weighted plank
Accumulate 20 […]

By |April 13th, 2016|WOD|Comments Off on Thursday, April 14, 2016

Wednesday, April 13, 2016

WEDNESDAY
STRENGTH: Bench Press
A. Build to a 5 RM
B. 2 x 5 @ 90% of A.

Accessory: 3 Rounds Not For Time
200′ Double Overhead Kettlebell Carry
15 Bottoms up Kettlebell Press (left/right)
10 Banded Tricep Pushdowns
*Emphasis on attaining locked out arms during  Overhead Carry

By |April 12th, 2016|WOD|Comments Off on Wednesday, April 13, 2016

Tuesday, April 12, 2016

TUESDAY

WOD Teams of 2, For Time:
15 Deadlifts 295/195 25
Back Squats 245/165 50
Double Kettlebell Box Step Overs 35/26 (20″ box)
100 Double Unders
50 Double Kettlebell Box Step Overs 35/26 (20″ box)
25 Back Squats 245/165 15
Deadlifts 295/195
*Back Squats to be taken from the rack. Use a separate bar for the Back Squats and Deadlifts

By |April 11th, 2016|WOD|Comments Off on Tuesday, April 12, 2016

Monday, April 11, 2016

MONDAY
Gymnastics: 10 Minutes of Muscle-up Practice
(1) Strict/Kipping Muscle-up
(2) Transitions on low rings
(3) Transitions on Band Suspended Rings

WOD
Yuengling
5 Rounds, on the 3 minute mark:
3 Muscle-ups (3 Strict Pull-ups + 3 Dips)
6 Burpees over the bar
9 Thrusters 115/75
*Score is slowest round

By |April 10th, 2016|WOD|Comments Off on Monday, April 11, 2016

Saturday, April 9, 2016

SATURDAY

For Time: 3 Rounds
1000m Row
800m Run

By |April 8th, 2016|WOD|Comments Off on Saturday, April 9, 2016

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