Strength: Push Press: 70% 1×5, 80% 1×3, 90%x 1xMR Conditioning: All Levels: 10x 100m sprint 30 Second recoveries *May change depending on road conditions* Workout: Tabata: L-sit Hold Tabata: Dead hang pull-ups
WOD 3/4/14
Weightlifting: 15 Minutes to work up to a Hang Power Clean Double Workout: Competition: 10x Hang Power Cleans (135#/95#) 10x Hollow rocks 10x KB Swings (2p/1.5p) 9x Hang Power Cleans (135#/95#) 9x Hollow rocks 9x KB Swings (2p/1.5p)….. 1x Hang Power Cleans (135#/95#) 1x Hollow rocks 1x KB Swings (2p/1.5p) L2: 10x Hang Power Cleans (95#/65#) 10x Hollow rocks …
WOD 3/3/14
Strength: High Bar BS: 70% 1×5, 80% 1×3, 90%x 1xMR Workout: Competition: AMRAP 20: 5x T2B 7x Push Press (115#/80#) 9x Box Jumps (24″/20″) L2: AMRAP 20: 5x T2B 7x Push Press (95#/65#) 9x Box Jumps (24″/20″) L1: AMRAP 20: 5xHanging Leg Raise 7x Push Press (65#/45#) 9x Box Jumps (24″/20″)
WOD 2/28/14
Workout: EMOM 5: 20x Double Unders 10x Power snatches (75#/55#) Rest 5 Minutes EMOM 5: 20x Double Unders 10x Power snatches (75#/55#)
WOD 2/27/14
Strength: Push Press: 65% 1×3, 75% 1×3, 85%x 1xMR Workout: Competition & L2: 7 Rounds of: 200m Run 10x Hollow Rocks 10x Lunges 10x Sit-ups L1: 5 Rounds of: 200m Run 10x Hollow Rocks 10x Lunges 10x Sit-ups
WOD 2/26/14
Weightlifting: Work up to a heavy single power snatch Workout: Competition: “Ogar” AMRAP 14: 3x Power Snatch (135#/95#) 1x Muscle Up 12x Wallballs (20#/14#) L2: AMRAP 14: 3x Power Snatch (95#/65#) 3x C2B 12x Wallballs (20#/14#) L1: AMRAP 14: 3x Power Snatch (65#/45#) 3x Pull-ups
WOD 2/25/14
All Levels: 3x 800m sprint 90 second recovery Then Competition: AMRAP 10 3x L-pull-ups 10x Box Jumps (30″/24″) L2: AMRAP 10 3x L-pull-ups 10x Box Jumps (24″/20″) L1: AMRAP 10 3x pull-ups 10x Box Jumps (24″/20″)
WOD 2/24/14
Strength: High Bar BS: 65% 1×3, 75% 1×3, 85%x 1xMR Workout: All Levels AMRAP 14: 5x Single-leg box jumps (L-side) 5x Single-leg box jumps (R-side) 20x Sit-ups 30x Double-unders
WOD 2/22/14
Saturday Trail Run and Workouts! WOD 1: 4 ROUNDS 45s squats/45s push ups ~1.5 mile run WOD 2: 2 ROUNDS 2 min plank/2 min lunges ~1.5 mile run WOD 3: Surprise
WOD 2/21/14
Strength: All Levels: Deadlift: 60% 1×5, 70% 1×5, 80%x 1xMR +10# Workout: Competition: “Nate” AMRAP 20: 2x Muscle-ups 4x HSPU’s 8x KB swings (2p/1.5p) L2: AMRAP 20: 2x C2B 2x Ring Dips 4x HSPU’s 8x KB swings (1.5p/1p) L1: AMRAP 20: 2x Pull-ups 2x Ring Dips 4x Push-ups 8x KB swings (1.5p/1p)