Go Hard From Start to Finish!

8/15/2017

 

WARM UP:

 

STRENGTH:

E. M. O. M x 10

  • Odd Minutes – 5 x Front Squats
  • Even Minutes – 10 x Back Squats

Weight (135/95)

 

STRENGTH/METCON:
15 Minute AMRAP:

  • 9 x Deadlifts (225/155)
  • 12 x Hand Release (At the bottom) Push ups
  • 15 x Box Jumps (24/20)

Barbell Body Blaster

8/14/2017

 

WARM UP:

  • 5 Minute AMRAP of:

_______2 Minute REST:  GRAB EQUIPMENT + GET READY:_______

 

  •  4 Minute AMRAP of: (65/45)

Minutes 1+2 Perform.

Minutes 3+4 perform:

______:30 Sec Rest________

Stretching:

 

 

STRENGTH: 

With a 15 Minute running clock perform:

  • 2 Minutes of Max Reps – Snatches
  • 2 Minutes of Max Reps – Thrusters
  • 2 Minutes of Max Reps – Power Cleans
  • 2 Minutes of Max Reps – Front Squats
  • 2 Minutes of Max Reps – Back Squats
  • 1 Minutes of Max Reps – Snatches
  • 1 Minutes of Max Reps – Thrusters
  • 1 Minutes of Max Reps – Power Cleans
  • 1 Minutes of Max Reps – Front Squats
  • 1 Minutes of Max Reps – Front Squats

Weight: (135/95)

Score = TOTAL Reps

_______2 Minute REST__________

  •  10 Minute AMRAPof:
  • 200m Run
  • 5 x Squat Box Jumps

TEAM WOD

 

8/12/2017

 

WARM UP:

 

METCON:TEAM WOD
Teams of 3 (one working, two resting)*

  • 9 x 200m Run
  • 150 x Push Press (95/65)
  • 150 x SDHP (95/65)
  • 150 x Push Press (95/65)
  • 9 x 200m Run
*Team must hold a single 70/53lb KB the entire duration. If it hits the ground, whole team does 10 Burpees.
A – Works
B – Holds KB
C – RESTS
Rotate so,
B – Works
C – Holds KB
A – RESTS

EMOMs and AMRAPs

 

8/11/2017

 

WARM UP:

 

 

METCON:

 

E. M. O. M x 5

  • 5 x Thrusters (75/55)
  • 5 x Burpees
  • 5 x Pull-Ups

 

 

5 Min AMRAP of:

  • 5 x Front Squats (115/75)
  • 5 x Box Jumps

 

 

10 Minute AMRAP of:

  • 10 x WB (30/20)
  • 30 x Double Unders

 

 

E. M. O. M x 10

  • Odd Minutes: Alternate between
    • 250m Row Sprint
    • 200m Sprint
  • Even Minutes: REST

 

 

Running and M.E Reps

 

 

3/10/2017

 

WARM UP:

 

SPEED:

E. M. O. M x 10

  • Sprint 200m

 

METCON:

:40/:20 x 6 Rounds / Exercise.

You will perform all 6 rounds of one exercises before moving on to the next.

  • Waiters Walk (Lt/Rt)
  • Single Farmer Carry Crunches (Lt/Rt)
  • Barbell Curls / Band Press Downs
  • GHD Sit-Ups / GHD Back ext.

Partner WOD!

 

8/9/2017

 

WARM UP:

First Part:

  • 2 x Bld Jogs
  • On the mats:
    • High Knees – Butt Kicks
    • Death March – Frog Jumps
    • Inch Worm x 4 Mats
  • Building Running:
    • 1 x Building Jog – Down and back. (Touch, turn, and RUN!)
    • 2 x Building Run – (Same Idea. All three lengths to be unbroken.)
    • 3 x Building Sprint (As above)
  • With an EMPTY bar:
    • 20 x Hang Cleans – Focus on getting Elbows UP!
    • 15 x Hang Power Snatch – Focus on FORM and SPEED.
    • 10 x Hang Cleans – Pause, Push elbows UP. Reset.
    • 5 x Hang Power Snatch
  • With LIGHT weight:
    • 5 Front Squats + 1 Thruster
    • 4 Front Squats + 2 Thrusters
    • 3 Front Squats + 3 Thrusters
    • 2 Front Squats + 4 Thrusters
    • 1 Front Squats + 5 Thrusters
  • Core:
    • 2 Rounds
    • 15 x Crunches
    • 10 x Knees to Elbow
    • 5 x Toes To Bar
  • SET UP:

Second Part:

With an 8 minute running clock perform:

  • 15-12-9 of:
  • Power Snatch (95/65)
  • Toes To Bar
  • With the remaining time, AMRAP of: Burpee Box Jump On and Over (24/20)

 

STRENGTH:

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

  • Thrusters (135/95)
  • 20 x Double Unders after each set.

 

METCON:

Teams of Two:

  • 50-40-30-20-10 of:
  • Wall Balls (30/20)
  • Power Cleans (135/95)

One athlete works, the other one rests.

 

 

Tabata Work

 

8/8/2017

 

WARM UP:

 

STRENGTH:

Push Jerk

  • 7 x 3 – Build in weight.

 

Split Jerk

  • 5 x 1 – AHAP

 

 

CONDITIONING

1/2 Tabata: 4 Rounds of 20 Seconds M.E. / 10 Seconds of REST.

  • Box Jumps (24/20)

Score = Total Reps.

  • Hang Power Snatch (95/65)

Score = Total Reps.

  • Front Squats (95/65)

Score = Total Reps.

  • Push Jerk (95/65)

Score = Total Reps.