(240) 317-5303

1 January 2015

 

“2015”

AMRAP in 20:15

20 Hand release P/Us

15 Front Squat

20 Pullups

15 Cleans

20 Wallballs

15 Shoulder to Overhead

20 Jumping Air Squats to 6” target

15 Back squat

On Ramp: AMRAP 20:15 of 10 push ups, 10 front squats, 10 pull ups, 10 hang power cleans, 10 wall ball, 10 shoulder to overhead, 10 air squats, 10 back squats

L1: 95/65#

L2: 135/95#

L3: 155/115#

31 December 2014

  

 

Jumping

Max Vertical, 5 attempts

Strength –

5 sets of Full snatch at 65% 1 from mid thigh 1 from floor =1 set

5 sets of Squat Clean at 65% 1 from mid thigh 1 from Ground 1 jerk=1 set

30 December 2014

 

Gymnastics Skill Work

 

WOD –

14.1-AMRAP 10

30 D/U

15 Power Snatch

 

On Ramp: AMRAP 10 of 15 jumps to target and 15 overhead or goblet squats

29 December 2014

 

EMOM 10

Even 6  L3-C2B or Pullups L2-5 strict L1-5 Strict/Scaled

Odd  10 WallBalls

Strength-

8×3 Clean (touch and go), climbing

On Ramp: 8 sets of hang power clean, 3 front squat

27 December 2014

 

9am Olympic Lifting Class

Muscle Snatch: work to max in no more than 6 reps

Snatch Push Press + Overhead Squat: work to max in no more than 6 reps

Snatch Balance: Work up to +10# above snatch PR

 

10am Competition Class

Medball Toss:

Chest Pass Throws 3@10/20/20 (men) and 6/14/20 (women)

Over the Shoulder Keg Toss 3@ 10/20/30

WOD

9-6-3

Deadlift (365/255)

Parallete Handstand Push Up

 

26 December 2014

 

WOD
21-15-9-6-3
Handstand Push Up
Front Squat
Burpees over Bar

On Ramp: 15-9-6-3 push up, front squat, burpees
L1: front squat scaled
L2: 165/105#
L3: 195/125#

 

 

23 December 2014

 

 

WOD
Teams of 2, 1 works at a time
AMRAP in 20 mins:
10 burpees per person (must complete set)
2 Rope Climb per person
40 double under per person
10 deadlifts (while partner holds barbell)

On Ramp: scaled as needed
L1: 185/135#
L2: 275/185#
L3: 315/225#

17 December 2014

 

Strength

7×2 Bench Climbing

 

WOD

EMOM 12

even: row for calories (on ramp: 30 sec, L1: 5, L2: 10m L3: 15)

odd: burpees (on ramp: 30 sec, L1: 5, L2: 10, L3: 15)