Monthly Archives: September 2015

Thursday 9/17/15 Competition

 

 

 

 

Conditioning

 

“Triple 3s”

 

Advanced

For Time

3,000m Row

300 Double Unders

3,000m Run

 

Intermediate

For Time

2,100m Row

210 Double Unders

2,100m Run

 

Beginner

1,500m Row

450 Jump Ropes

1,500m Run

Wednesday 9/16/15 Training

 

 

Conditioning

 

Festivus Training!

 

WOD 3 – IHOP Lose Your Lunch Special10 Minute Cap

 

12-10-8-6-4-2

Plate Hop Burpees

Plate Overhead Reverse Lunges 45/25/10

Sit Ups

 

 

FLOATER WOD – Maximum B.S.

 

Max Back Squat in 2 Minutes

135/95/65

 

 

Tuesday 9/15/15 Competition

IMG_2918

 

 

Conditioning

 
Advanced

5 Rounds

40ft Front Rack Lunges 155/110lbs

15 Handstand Push ups

 

Intermediate

5 Rounds

40ft Front Rack Lunges 110/85lbs

15 Handstand Push Ups or 5 Wall Walks 

 

Beginner

5 Rounds

40ft Front Rack Lunges 85/55lbs

15 Box Handstand Push Ups

Monday 9/14/15 Training

 

 

 

 

 

 

Strength

 

4 Sets

8 Bent Over Rows (building)

30s Rest

8 Strict Toes To Bar

30s Rest

 

 

Conditioning

 

Partner WOD

AMRAP 20

8 KB/DB Clean & Press

16 Jump Squats

80 Ft. Shuttle Run

Thursday 9/10/15 Training

 

Conditioning

 

 

Beginner

AMRAP 15

120 Jump Ropes

8 Thrusters 45/35

5 Burpees Over the Bar

 

Intermediate

AMRAP 15

20 Double Unders/Attempts

8 Thrusters 65/45

5 Burpees Over the Bar

 

Advanced

AMRAP 15

40 Double Unders

8 Thrusters

5 Burpees Over the Bar

Wednesday 9/9/15 Competition

 

 

588x400-World-Comp

 

Conditioning

 

 

Workouts 1 and 2 of the Festivus Games

 

1.  AMRAP 6

Buy-in: 20 Calorie Row

5 Shoulder to Overhead 85/55 

10 Ring Rows

 

Rest 2 Minutes

 

2. Max Calorie Row 1 Minute

 

Rest 3 Minutes

 

3. 3 Minutes Warm Up Deadlift

 

3 Rounds

 

30 Seconds Max Deadlifts Reps

 

1:30 Rest

 

Tuesday 9/8/15 Training

IMG_1668

 

 

 

 

 

Strength

 

5-3-1-3-5 Reps of:

Overhead Squats

 

 

Conditioning

 

4 Rounds

15 Ring Rows

20 Russian Kettlebell Swings

200 Meter Sprint

-Rest 2 Minutes-

Saturday 9/5/15 Training

IMG_7064

 

 

Strength

 

Part 1

7 Sets Find

5RM Push Press

 

Part 2

3 Rounds

Handstand Hold Against Wall 45-60 Seconds

 

 

 

Conditioning

 

AMRAP 7

4 Man Makers

8 Kipping Pull Ups

 

Man Maker-1 Push Up, Right & Left Arm Row, Power Clean, Push Press

Friday 9/4/15 Competition

 

Conditioning

 

2 Rounds-2 Minutes/Station

Partner Workout-One Person Moving At All Times

 

1. Box Jump Overs

2. Sumo-Deadlift High Pull

3. Knees 2 Elbow

4. Row For Calories

5. KB/DB Snatch

 

Thursday 9/3/15 Training

 

 

 

Strength

 

3 Rounds

Bench 6-8 Reps 31X1 Tempo (Medium Load)

Rest 60 Seconds

Turkish Get Ups 4 Reps (1 Second Pause Each Position)

Rest 60 Seconds

2 Legless Rope Climbs

Rest 60 Seconds

 

 

Conditioning

 

3 Rounds

15 Cleans

400m Run

 

Advanced-96/65#

Intermediate-65/45#

Beginner-20/15# Dumbbells