12/11/13

Strength:

A1: Press: 5×8 @ 65%**
A2: Bent Over Rows: 5×8
**On the last set, perform AMRAP (Stop 2 reps shy of failure)

Conditioning:

Death By:

  • Hang Squat Clean (135/95)
  • Burpees
Post WOD:

GHRs: 3xME
(Add weight if you can perform > 10 reps)

12/10/13

Strength:

25yd Farmer’s Walk for Max Weight

Conditioning:

1k Row Time Trial
3 min AMRAP of TTB
 
Post loads, times, and reps to comments.

12/9/13

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Strength:

Back Squat:

  • 5×8 @ 65%

**On last set, perform AMRAP, stopping 2 reps shy of failure

Conditioning:

Advanced:

  • 9 Muscle Ups
  • 70 KBS (55/35)
  • 7 Muscle Ups
  • 50 Burpees
  • 5 Muscle Ups

Intermediate:

  • 3 min AMRAP of Pull Ups + Dips
  • 4 min AMRAP of KBS
  • 2 min AMRAP of Pull Ups + Dips
  • 4 min AMRAP of Burpees
  • 1 min AMRAP of Pull Ups + Dips
Post WOD:

Hip Extensions: 3xME
**Add weight is > 10 Reps
 

12/8/13

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Open Gym today from 12-2PM with Coach Owen!

12/7/13

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Strength:

Find a 1RM Thruster

Conditioning:

“Narf”
9-15-21

  • Pull Ups
  • Thrusters (95/65)
Post WOD:
A1. Split squat: 3×12 (6L/6R) 41×0
A2. Ring rows: 3×12

12/6/13

 
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Strength:

A. Bench press

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×1 @ 70%
  • AMRAP @ 75% **this is a max effort set.
 B. Deadlift
  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×1 @ 70%
  • AMRAP @ 75% **this is a max effort set.
Conditioning:

2 Rounds:

  • 55 KBS (55/35)
  • 6 Wall walks

12/5/13

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Rest/Make Up Day

Note:

Yes, Thursdays are a make up class, but we do have regularly scheduled classes at 6AM, 9AM, 5:30PM, 6:30PM, and 7:30PM. This class allows you the opportunity to make up either Monday’s, Tuesday’s, or Wednesday’s workout from this week.

12/4/13

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Strength:
Find a 1RM Snatch

Conditioning:

3 Rounds:

  • 3 min AMRAP
    • 5 Snatches (70% BW or 75% 1RM)
    • 10 Box Jumps (30/24)
    • ME Double Unders
  • Rest 2 mins
Post WOD:

500m Row Time Trial

12/3/13

Strength:

A1. Press: (Use 90% 1RM)

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×1 @ 70%
  • AMRAP @ 75%

A2. Bent over rows: 4×10
 

Conditioning:

10 minute AMRAP of:

  • 2 Rope climbs (8 strict pull ups)
  • 10 TTB
  • 200 M Run

 

Extra:

4 min AMRAP of CTB pull ups

12/2/13

Strength:

Back Squat: (Use 90% 1RM)

  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×1 @ 70%
  • AMRAP @ 75%
Conditioning:

3 Rounds: (13 min cap)

  • 10 Pistols
  • 10 Power Cleans (155/115)
  • 15 Burpees
Post WOD:

GHRs: 3xME (add weight if you can get >10)