Strength: 1 Rep Max Weighted Push Up WOD: Ladder 15 Min AMRAP 20 Cal Bike 40 Power Cleans 185/135 60 Wall Balls 20/14 80 KB Swings 32/24 100 Box Jumps Partner WOD... One partner works at a time. Split up work as you wish. Climb up the ladder, then down, then back up...
655 and Deadlifts
Stregth: Deadlift 5x3 upto 85% https://youtu.be/VGZrATR1O4E WOD: 655 6 Rounds 5 Bench Press 70%BW 5 Hollow Rocks 5 Parallet Push Ups 5 Candle Sticks 5 Dips
Press, Push Press and Push Jerk
So far this week has turned out to be pretty rough and tough... Today we are slowing things down and working primarily on strength, Specifically the Press Series. Cash In - 25 GHD Situps Shoulder Press 5x2 work upto a heavy 2 Push Press 4x4 @ Adding 5-20 lbs of above Push Jerk 4x3 @ … Continue reading Press, Push Press and Push Jerk
Fight Gone Bad
https://youtu.be/ultWZbUMPL8 Strength: Back Squat 3 x 15 @ 35% 1Rm WOD: FIGHT GONE BAD 3 Rounds, For Total Reps in 17 minutes 1 minute Wall Balls (20/14 lbs) 1 minute Sumo Deadlift High-Pulls (75/55 lbs) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lbs) 1 minute Row 1 minute Rest
Snatches and Cleans
Strength: Drop Snatch/ Snatch Balance 7x2 (heavy 2) WOD: 3 Rounds E30s For 3min 2 hang squat snatch Rest 1 min E30s For 3min 2 Squat Cleans Rest 3 min With a 27min running clock complete 3 rounds, increasing weight each round
FranDi Ladder
FranDi Ladder Diane Ladder 7 min AMRAP 3 Dealift 225/185 3 HSPU 6 DL 6 HSPU ETC... Rest 5 Minutes Fran Ladder 21 Thrustars 75/55 3 Pull Ups 15 Thrusters 95/65 9 Pull Ups 9 Thrusters 115/80 15 Pull Ups 3 Thrusters 135.95 21 Pull Ups
T.J.
“T.J.” For Time 10 Bench Presses (185/135 lb) 10 Strict Pull-Ups Max Thrusters (135/95 lb) Repeat until you have completed 100 Thrusters. Cash Out 2000m Partner Row (500/500/500/500) https://youtu.be/MQvrLy5MUGc
FGB Style Plus Back Squats
Back Squat x 50 @ 3/4 BW FGB Style KB SWing 24/16 GHD Sit ups KB Clean & Press 24/16 Floor Wipers Front Rack Hold 135/95 Rest Front rack hold taken from ground
Pyramid of Death
So when I programmed this about 2 weeks ago the weather forecast was not at all saying we would have this cold and blustery ice storm, but that it was going to be relatively warmish... at least above 5 degrees. Don't worry, you'll still be able to run 🙂 It's just 12 lengths of the … Continue reading Pyramid of Death
18.0 and Shoulder Press
Strength: Shoulder Press 4x5 @ 75% 1Rm WOD : 18.0 21-15-9 Reps for Time of: Dumbbell Snatches (50/35 lb) Over-Dumbbell Burpees The prescribed (Rx) version of the workout requires athletes to hop the feet back, then up (both feet together) for each burpee. Step-ups and step-backs are not allowed except as a scaled version. If … Continue reading 18.0 and Shoulder Press
