5/5/15

A) Back Squat- 5x5 

*work up to a heavy set of 5 AHAP

B) Spend 5-10 minutes working on kipping pull ups

* focus on a good powerful kip 

Metcon 

50 calorie row 

40 wall ball (20/14)

30 lunges (each leg) 

20 burpee box jumps 

10 strict pull ups 

5/3/15

A) Strict Press- 5x5

*Work up to a heavy set 

*Increase load every set 

B) Dips- collect 30 reps 

Metcon

For time 

50 cal. Row 

100 wall balls 

50 cal. Row 

4/29/15

A) Back Squat 

1x10 @ 60% of 1RM

1x8 @ 65%

1x8 @ 70%

1x8 @ 75%

Metcon 

21-15-9 

Push-ups 

Box jumps (24/20)

DB push press (35/25)

4/24/15

“Filthy Fifty”

For Time:
50 Box jumps, 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 16/12 kg
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45/35#
50 Back extensions
50 Wall ball shots, 20/14# @ 10/9′ target
50 Burpees
50 Double unders

4/22/15

A) kipping pull up review- collect 20 reps 

"Four or Floor"

4 minutes to complete 2 rounds of 

-10 wall ball 

-10 KB swings (40/30) 

If complete in the time move onto

4 minute to complete 2 rounds of 

-15 wall ball 

-15 KB swings 

 

If complete in the time move onto 

4 minutes to complete 2 rounds of 

-20 wall ball 

-20 KB swings

Continue rounds until you fail to complete the specific amount of reps in the specific 4 minute round 

*Must start each 2 rounds in the specific time period 

*total amount of reps is your score 

4/20/15

A) 15 min to find 1RM BS 

B) 10 minute AMRAP BS @ 80% of A 

C) 5x 30 sec Hollow Body hold, 30 sec arch hold, 30 sec Hollow Body hold, 30 sec arch hold. Rest 90 sec. Between sets 

3/18/15

A) 30 strict Pull-ups 

B) For Time 

Row 1K 

10 cleans 

Run 800 meters 

10 Cleans 

20 Burpees  

10 Cleans 

-15 Min Cap- 

Strength

A) BS- Work to a heavy single for the day

B1) Push Press- 5 reps 

B2) Dips- 5 reps (2 sec. Hold @ bottom) 

*alternate between B1 and B2 with a 90 sec rest between sets for 5 rounds 

C) Strict Pull-up- collect 30 reps

5/15/15

A)Deadlift- 3 reps EMOM x 8 min. 

B) Niner-Niner

3 RFT 

- 500 Meter Row 

- 12 Deadlift (95#) 

- 21 Burpee Box Jumps 

Squat progression day 3

A) back squat 7x2 

*HEAVY 

B)  "The Sevens" 

       7 RFT 

- 7 DB thrusters 35/25 

- 7 HR push-ups 

Strength Friday!

A) Front Squat- 5x3

*2 second hold at bottom 

*Heavy but sustainable 

B) Ring Push-up- Collect 40 reps 

*2 second hold at bottom 

C) Plank hold- 30 sec. on 30 sec. off x 8 

POWER CLEANS !

Power clean review 

4x8 at light weight (just learn the movement) 

Metcon

10RFT 

6 power clean (If form bad supplement to DB push press) 

6 Burpee pull up 

Squat Progression Day 2

A) Back Squat 6x3 (Ideally 5# heavier then last week) 

B) For Time

10 Wall Ball 20/14

10 KBS 53/35

15 Wall Ball

15 KBS

20 Wall Ball

20 KBS

25 Wall Ball

25 KBS

30 Wall Ball

30 KBS

4/3/15

A) strict pull-ups (collect 30 reps) 

B) 2K row for time @ MAX EFFORT

    - it's gonna hurt but you gotta fight through it ! 

Post time in comments 

April 1st

Skill

Bench Press

5 EMOM for 5 minutes

3 EMOM for 5 minutes

Metcon

4 RFT

8 Bench Press (70% of second EMOM)

72 singles jump rope

400 meter run

Back Squat Progression Start

   A) Back Squat Progression- 6x3 (2 min rest)

     

    +

   B) Partner Wod- 5 Rounds of each (switching off)

a.     10 Back Squat- (Heavy But Sustainable)

b.     10 Pull Ups

800 Meter Run Cashout

3/25/15

1.     Strict OH press- Review/Learn and then 4x4 at moderate weigh.

    +

      21-15-9

      1.     DB Push Press (35#)

      2.      Box Jump (24”)

      3.     Hand Release Push Up

(post load, and time in comments)

Day One

3/23/15

A) Deadlift- Review/Learn and then 3 reps EMOM for 5 Minutes

B) "Christine" (scaled) 3 RFT

1.     -500 Meter Row

2.      -12 Deadlift 135#

3.     -21 Box Jumps (24 Inch Box)

Deadlift Review Video