Friday070417

Strength

 

Deadlift

Find a Heavy 3

Workout

“Jimmy”

12min AMRAP of:
15 x Deadlifts
15 x Pull-ups
30 x Double-unders

RX; 225/155#
Scaled: 185/135#, 60 singles

Thursday060417

Strength

Pause Front Squat

4 x 7

– Build through sets
– Rest ~90sec between sets
– 3sec pause at bottom of squat

Workout

“Cousin Earl”
For time:
20-15-10-5
Double KB/DB Thruster
Burpees

RX: 24/16kg
Scaled/Masters: 16/12kg

Wednesday050417

Strength

3 Sets
5 Shoulder press + 10 Push Press

 

 Workout
 “Ham Strung”

Each for Time:
15 x American KBS + 200m Run

rest 1min

15 x American KBS + 200m Run

rest 2min

15 x Russian KBS + 400m Run

rest 2min

15 x Russian KBS + 400m Run

RX: 24/16kg
Scaled: 20/12kg

Tuesday040417

Gymnastics

3 Sets

4 x Strict Pull-ups
8 x Kipping Pull-ups
2-4 x Bar Muscle-ups

or

4 x Strict Pull-ups
6 x Kipping or jumping Pull-ups
4 x Strict Pull-ups

Scale where you need to. Do as much RX as possible.
Try to do the complex without coming off the bar

Butterflies are allowed

 Workout
“Compression”
Same Sex Teams of 2:

15min AMRAP of:

Buy In: 10 Alternating Burpee Box Overs
25 x Hang Power Cleans
30 x Front Squats
35 x Shoulder to overhead
40 x Back Squats
Cash out: AMRAP Burpee box jump overs with remaining time

RX: 155/105#
Scaled/masters: 115/75#

Bar cannot touch ground once the clock has started
6 Burpee penalty (3 Each member)

Burpees must be done alternating
Barbell movements can be split however between members
Complete all reps before moving on to the next

Monday030417

Strength

Snatch Drills
5min EMOM
1 Power Snatch + Hang Power Snatch + OHS
Rest 1min
10min EMOM
1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch

The first 5min is for warm-up/ technique.
Build over the 10min EMOM

 Workout
“Kerosene”
4 x 3min AMRAP
25/20 x Cal Row
15 x Toes to Bar
10 x Power Snatches

Rest 2min after each round

RX: 75/55#
Scaled 65/35#

Goal is to increase each rounds/reps each round

Saturday010417

Stregth

“Shakey Legs”

3 rounds for time:
30 x Box Jumps
30 x MB Cleans

 Workout
“Sis & Bro Sesh Saturday”
4 sets not for time:
12 x DB Bench Press
8 x DB Push Press
8 x Push Ups

Chose your own weight. Make it heavy, try and go unbroken.

Friday310317

Workout

“Going the Distance”

Teams of two
(45min Cap)

1000m Run
150 x KBS
150 x Wall Balls
200 x Jumping Lunges
1000m Run

Break up the run any way you please. Each team member must run equal distances

RX: KB – 24/16kg / WB – 20/14
Scaled: KB – 16/12kg / WB – 14/10

 

Thursday300317

Strength

3 big sets not for time:
8 x strict pull ups
10 x Ring dips
12 x Bbarbell bent over rows
14 x Barbell curls

Skills

10min Alt EMOM
Odd – 40sec max Double unders
Even – 10 x Push ups + 15 x Sit ups

Score = total double underss

Mobility
Stretch And Cool Down
3 x through
1min Banded hamstring stretch per leg
1min couch stretch per leg
1min pigeon stretch each leg

Foam roll T-spine when finished

Wednesday290317

Strength
2 x Clean and Jerks
15sec rest beween Clean and Jerks

Workout

“Pull Start”
4 Total Rounds:

In 90 Secs complete the following:
5 x Squat Cleans then
Max row for Calories
Rest 2min

Rx: 135/95#
Scaled/Masters: 115/75#
Froggy?? 155/105#

 

Tuesday280317

Workout

“Flower Bed”

Teams of Two

24min AMRAP of:
Partner A runs 400m
Partner B AMRAP
10 x Toes to bar
10 x Box Jumps
10 x Burpees

When partner A returns, partner B runs
Partner A picks up where partner B leaves off
Score = total rounds

Core Work

Post WOD
4 sets not for time of:
1:00 plank
15 x v-ups
15 x Supermans or ghd back extensions

Monday270317

Strength

 Back Squat

5 x 3 across

Workout

“Happy Days”

3 rounds for time:
21/15 Cal Row/Bike
15 x Pull-ups
9 x Burpees