Month: August 2018

COME GET SOME!!!

Strength

Back squats 4×4 @ 80%

WOD

10 minute AMRAP:  

• 16 DB clean and jerks (#50/35)- 8 each arm
• 16 Pull ups

COME GET SOME!!!

Strength

• Pendlay Rows 5×6 (Increase weight every set if form can be maintained)

WOD

5 Rounds for time:  

• 5 Power cleans (#205/145)
• 10 Burpee over bar (Bar facing)
• 55 Du’s

 

COME GET SOME!!!

Strength

• 1 mile time trial

WOD

Building 12 min AMRAP:  

• 1 MU, 2 Thrusters (#115/75)
• 2 MU, 4 Thrusters
• 3 MU, 6 Thrusters

*MUs increase by 1 rep each round.  Thrusters increase by 2 reps each round.

COME GET SOME!!!

Strength

TABATA:

1.) Bent elbow side planks (alt. sides every round).  During the :10s rest, hold a bent elbow front plank

2.) Weighted sit-ups (athlete chooses weight)

WOD

3 Rounds for time:

• 500m Row
• 15 Toes to bar
• 15 HSPU

COME GET SOME!!!

Strength

Take 20 minutes to establish:

• 1RM Squat snatch

WOD

21-15-9

• Sumo deadlifts (#255/165)

8-6-4

• Rope climbs

TIME CAP: 12 minutes

COME GET SOME!!!

Strength

• Front squats 4×4 @ 80% 1RM

WOD

“GRACE”

• 30 Clean and Jerks (#135/95)

COME GET SOME!!!

WOD

18 minute AMRAP: w/ a partner

• P1: 15 Push jerks (#115/75)
• P2: Holds front rack

*Switch once P1 has completed 15 reps.  P2 will now complete 15 reps while P1 holds front rack

• P1: 30 Deadlifts (#115/75)
• P2: Deadlift hold

*Switch once P1 has completed 30 reps.  P2 will now complete 30 reps while P1 holds deadlift

• P1: 15 Lateral burpee over bar
• P2: Hollow body hold

*Switch once P1 has completed 15 reps.  P2 will now complete 15 reps while P1 holds plank

COME GET SOME!!!

Strength

Every 2 1/2 minutes:

Back Squat 5×5 (75%- 1RM)

WOD

For time:

BUY-IN: 125 DU’s

10-9-8-7-6-5-4-3-2-1

• Tire flips
• Hang squat clean (#95/65)

COME GET SOME!!!

Strength

Every 2 Minutes, for 10 Minutes (5 sets) of: Strict Press

• Set 1 – 5 reps @ 70%
• Set 2 – 4 reps @ 75%
• Set 3 – 3 reps @ 80%
• Set 4 – 2 reps @ 85%
• Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 Minutes, for 4 Minutes (2 sets) of:

• Strict Press x 8 reps @ 65%

WOD

1 Round for time:

• 1200m Run
• 30 Burpee pull up
• 15 Hang Power Snatches (#155/105)

COME GET SOME!!!

WOD

Every 90 seconds, for 30 minutes (5 sets):

Station 1:  20/15 Calorie Row

Station 2:  10 Burpee Box Jump-Overs (24″/20)

Station 3:  200m Run

Station 4:  20 Single-Arm DB Overhead Walking Lunges (#50/35)– 10 steps each side