Archive for: August, 2015

#311 Tuesday 9.1.2015

A. 3 Minute AMRAP Sit Ups

B. Strict Press 6×4 – 8 Pistols in between sets

C. 10 minute AMRAP

45 Double Unders

30 Box Jumps @ 24/20

15 C2BPU

*Bonus

3×2 High Hang Snatch Pulls

3×2 Hang Snatch Pulls

#310 Monday 8.31.2015

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A. 50 T2B for Time (8 Minute Cap)

B. 4×4 OHS

C. 5 RFT

10 Power Cleans @ 135 / 95

10 Burpees

*Bonus*

1. 10 Min EMOM – 3 MU

2. Bench 5×5 (Across)

#309 Sunday Funday 8.30.2015

Partner WODs

A. 3 Minute AMRAP – Double Unders

B. 12 Minutes to find a 7RM Hang Squat Clean.

If one partner completes a 5 RM the other partner completes the 2RM. Any combination of the 7RM is allowed but each partner must complete at least 1 Rep.

C. 12 Minute AMRAP

20 Lunges With Plate 45 / 25

20 Burpees On To Plate

20 Pull Ups

20 Thrusters @ 95 / 65

#308 Saturday 8.29.2015

A. 15 Minutes to work up to and hit 3 snatches in a row at 90-92% percent of your 1RM.

B. Abbate: For Time

1 Mile Run

21 Clean & Jerks @ 155 / 105

800m Run

21 Clean & Jerks @ 155 / 105

1 Mile Run

#307 Friday 8.28.2015

A. 12 Minute EMOM

Odd:5 Deadlifts

Even: 3 Ring Muscle Ups (Scale Accordingly)

B. 10 Rounds For Time:

10 Wallball 20/14

10 Boxjumps @ 24/20

10 KB Swings  @ 53/35

:30 Sec Rest After Round

*Bonus

A. 5×5 Strict Press

B. For TIme: 100 Shoot Thrus

C. 5K Meter Row at Conversational Pace

#306 Thursday 8.27.2015

A. 9×3 Backsquats (10 lbs heavier than Monday)

B. 9 Minute AMRAP

15 Snatches @ 75 / 55

15 Boxjumps @ 24 / 20

Bonus

A. 14 Minute EMOM  Odd: 30′ HS Walk, Even: 8 C2BPU

B. 5×3 Strict Press

C. 3 Minute AMRAP Sit Ups

 

#305 Wednesday 8.26.2015

There is No Yoga tonight at 7 pm. We are seeing our little Siera off to college. Feel free to come, hang out and see off our favorite Sassafras. In regards to our workout percentages are below for a reason. Be disciplined, use your brain and stick to the percentages. Tomorrow is not a 1RM day.

A. 14 Min EMOM – Cleans

Minutes 1-4 – 75%

Minutes 5-7 – 80%

Minutes 8-11 – 85%

Minutes 12-14 – 80%

B. 27-21-15-9

Thrusters @ 95 / 65

Burpees Over the Bar

:60 Seconds rest after reach round

*Bonus*

Gymnastics – 3 MU EMOM x 10

Core – 2RFT – 20 Sec L Sit, 25 GHDSU, 30′ HS Walk

5×3 Bench Press

#304 Tuesday 8.25.2015

A. 12 Minute EMOM

Odd: 5 Strict Press (from the ground)

Even: 5 Pendlay Rows

B. 10 – 1

Power Cleans @ 135 / 95

T2B

 

#304 Monday 8.24.2015

Yoga is at 7 pm on Monday! Don’t miss a great opportunity to work on mobility 🙂

A. 7×5 Backsquats (+10 same weight across from August 10th)

B. 5RFT

30 Double Unders

30 Wallball 20/14

60 Seconds rest after each round

*Bonus*

12 Min EMOM – Odd: 5 Pendlay Rows / Even 8 C2BPU

Accumulate 4 Minutes in a plank

#303 Sunday Funday 8.23.2015

A. 15 Minute AMRAP – Partner WOD

3 Wallwalks

5 Sit To Stands

7 T2B

9 Boxjumps @ 24/20

B. Complex – 12 Minutes to find a 1 RM (Combined weight)

Front Squat + Push Press + Thruster

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