150402

Posted: April 1, 2015 in Uncategorized

  

Strength

A. Clean & Jerk
B. Pull-ups

WOD – 5 Rounds

30s ME Knees to elbows
30s V-Sit hold
30s ME Med-ball sit-ups
30s Plank

150401

Posted: March 31, 2015 in Uncategorized

  

Strength

A. Deadlift

WOD - 15 Min AMRAP

10 TGU’s (55/35, alternating)
20 Toes To Bar
30 Supine Ring Rows
40 Jumping Lunges
50 Jump to Target

150331

Posted: March 30, 2015 in Uncategorized

  

Strength
A. Snatch
B. Push press
WOD – 5 Rounds
3 Min AMRAP
3 Power Cleans (135/95)
6 Push-ups
9 Air squats

Rest 60s

150330

Posted: March 29, 2015 in Uncategorized

  

Strength
Press
WOD 
5 rounds 
1:00 ME BW Bench Press
1:00 ME Pull-ups

150328

Posted: March 27, 2015 in Uncategorized

IMG_1260

WOD

1000m row

3 Rounds

10 Power Snatches (95/65)
10 box jumps (24/20)

rest 60s

3 rounds

10 dips
10 burpees

800m run

150327 “15.5”

Posted: March 26, 2015 in Uncategorized

Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

150326

Posted: March 25, 2015 in Uncategorized

IMG_1259

Strength

A. Clean & Jerk
B. Pendlay Rows

WOD

50-40-30-20-10

Wall Balls (14/10)
Swings (55/35)