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3/31/2015

Strength:

Strict Press

 

90 sec rest doing:

1 X 5 @ 40% of 1 rm

1 X 5 @ 50% of 1 rm

1 X 3 @ 60% of 1 rm

then two minutes rest doing:

1 X 5 @ 65% of 1 rm

1 X 5 @ 75% of 1 rm

1 X 5 @ 85% of 1 rm

 

WOD:

AMRAP

:45 work/:15 rest

Power SN (115/75)

push up

BSQ

T2B

Bent over row

5 rounds

 

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3/30/2015

Strength:

BSQ

 

90 sec rest doing:

1 X 5 @ 40% of 1 rm

1 X 5 @ 50% of 1 rm

1 X 3 @ 60% of 1 rm

then two minutes rest doing:

1 X 5 @ 65% of 1 rm

1 X 5 @ 75% of 1 rm

1 X 5 @ 85% of 1 rm

 

WOD:

12 min AMRAP

 

10 KB thrusters (35/25)

40’ high carry walking lunge

10 KB shoulder to overhead

40’ high carry walking lunge

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3/29/2015

Strength:

Deadlift

 

90 sec rest doing:

1 X 5 @ 40% of 1 rm

1 X 5 @ 50% of 1 rm

1 X 3 @ 60% of 1 rm

then two minutes rest doing:

1 X 5 @ 65% of 1 rm

1 X 5 @ 75% of 1 rm

1 X 5 @ 85% of 1 rm

 

WOD:

8 min AMRAP

 

3 pull ups

3 front squats (135/95)

6 pull ups

3 fsq

9 pull ups

3 fsq

12 pull ups

6 fsq

15 pull ups

6 fsq

18 pull ups

6 fsq

21 pull ups

9 fsq

24 pull ups

9 fsq

27 pull ups

9 fsq

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3/24/2015

WOD: 18 min cap

5 rounds for time:

400 m run

30 Russian swings (71/53)

20 DUs

10 goblet squats

 

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3/23/2015

WODs

20 min to establish 1 rm CL & J (squat clean)

2 min to reduce weight to 70%

7 min AMRAP of CL & J

 

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3/22/2015

WODs: for time (18 min cap)

 

50 cal row

40 box over burpees

30 thrusters (135/95)

20 pistols

10 STO

 

rest 5 min


400 m farmers carry (71/53) for time

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3/20/2015

Strength:

 

Deficit DL 5 X 5

stand on 45 lb plate

go up in moderate increments

every 2 min

 

WOD:

Open 15.4

 

or


Alternate Workout

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3/19/2015

Strength:

5 X 2 Panda Pull Cleans from the floor

  • every 2 min
  • start 50% of 1 rm clean
  • go up in moderate increments

 

WOD:

Open 15.4

 

or

 

25 min cap

100 pistols (scale one-legged squats to box)

100 presses (45#, 35# bars)

100 situps

100 pullups (negatives or ring rows or combination of both)

 

Extra Credit:

10 min AMRAP

400 m run

max pull ups (go run once you drop from the bar)

 

and/or

 

For time

10 rounds

100 m run/:30 rest

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3/18/2015

Strength:

Pause FSQ 5 X 5

  • warm up @ 50% and 60% of 1 rm
  • Start at 70% of 1 rm
  • Go up in small increments
  • every two minutes

 

WOD:

Partner WOD (20 min AMRAP)

Partner A rows 500M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A rows 500 M Partner B does AMRAP front squats from floor until A returns. Switch and repeat.

Partner A rows 500 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A rows 500 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 20 minutes, start over and continue until 20 minute cap.

 

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3/17/2015

Strength:

Snatch Balance 7X1

warm up with appropriate weight

go up on manageable increments

90 sec between sets

 

WOD:

EMOM X 20

Squat Snatch

 

Extra Credit:

3 rounds for time

3 pullups

3 T2B

3 CTB

3 T2B

3 Bar Muscle ups

 

and/or

 

For completion

3 rounds

50 situps

15 ring push ups

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