Archive for: January, 2015

#102 Sunday 2.1.2015

A. 15 Minutes to find a 1RM Clean

B.  3 Minutes to complete a round. The remaining time is rest. If you do not finish the reps in 3 minutes finish your round and your workout is complete.

Round 1: 3 Minutes

10 Deadlifts @ 95 / 65

10 Power Cleans @ 95 / 65

10 S2OH @ 95 / 65

1 Minutes Rest

Round 2: 3 Minutes

10 Deadlifts @ 115 / 75

10 Power Cleans @ 115/75

10 S2OH @ 115 / 75

1 Minute Rest

Round 3: 3 Minutes

10 Deadlifts @ 135 / 95

10 Power Cleans @ 135 / 95

10 S2OH @ 135 / 95

1 Minute Rest

Round 4: 3 Minutes

10 Deadlifts @ 155 / 105

10 Power Cleans @ 155 / 105

10 S2OH @ 155/105

#101 Saturday 1.31.2015

A. 8×2 Split Jerk EMOM

B. 15 Minute EMOM

1. 6 Thrusters @105/75

2. :40 Hollow Hold

3. :40 Seconds of Wallball @ 20/14

 

#100 Friday 1.30.2015

A. 3 x 1-5 Power Clean Ladder

B. CFG Open 14.1 : 10 Minute AMRAP

30 Double Unders

15 Snatches @ 75 / 55

*Bonus Work 7×6 C2B :40 Seconds rest in between rounds

#99 Thursday 1.29.2015

A. 9×3 Front Squat – 10 lbs heavier than Monday

B. 10 Minute AMRAP

5 Burpees Over Bar

10 T2B

20 Deadlifts @ 225 / 155

*Bonus Work 4 x 250m Row – 1 minute rest in between rounds

#98 Wednesday 1.28.2015

A. 1 Snatch Every :30 for 10 Minutes

B.  6 Rounds 1 Minute Rest in between rounds

7 C2B Pull Ups

13 KB Swings @ 53 / 35

5 Power Cleans @ 155 / 105

Bonus – 5×3 Bar Muscle Ups EMOM

#97 Tuesday 1.27.2015

A. 8×3 Deadlifts

B. 8 Minute AMRAP

5 Thrusters @95/65

10 Wallball 20/14

15 Boxjumps 24/20

C. 2 Minute AMRAP Situps

#96 Monday 1.26.2015

TKS Win

Congrats to Warlock Athlete, Tom Kimber-Smith for his win at the Rolex24 this past weekend!

A. 7×5 Front Squat @60% + 10 lbs

B. 21 Minute EMOM

1. 6 Clean and Jerks @135/95

2. 8 Ring Dips

3. 10 T2B

*Bonus 7×6 C2B :60 seconds rest in between set

#95 Sunday 1.25.2015

A. 10 Minute EMOM

Odd: 4 OHS

Even: :30 Second Double Unders

B. “Jackie”

1000M Row

50 Thrusters @ 45/33

30 Pull Ups

 

*Bonus Work

Max Effort Body Weight Bench Press 3 Rounds

Max Effort Muscle Ups 3 Rounds

#94 Saturday 1.24.2015

*All classes have been cancelled today. Saturday January 24,2015! Enjoy your rest day!

A. 1 RM Clean

B. Jackie meets Diane

1000 M Row

50 Thrusters

30 Pull ups

5 Minute Rest

21-15-9

Deadlifts @225 / 155

Hand Stand Push Ups

#93 Friday 1.23.2015

A. 9×3 Back Squat (10 lbs heavier than Wednesday)

B. Chipper

2 Minutes to get as far as you can

2 Minutes Rest

4 Minutes to get as far as you can

2 Minutes Rest

Full Chipper

15 Burpees

30 Wallball

15 Push Jerks @ 95 / 65

30 Boxjumps 24/20

15 Front Rack Lunges @ 95 / 65

90 Double Unders

*Bonus Work 7×5 C2B for time (must be unbroken rounds)

 

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