Snatch Grip Deadlift
5-5-5-3-3
5 Rounds
Row 250 M
21 Hand release pushups
12 Power Snatch (95/65)
Monday, October 24, 2011
Wednesday, October 19, 2011
Nice mix
Wod 1: Flight simulator
10/20/30/40/50 Double unders or attempts Break between each set for a few seconds
Rest 3-5 Minutes
Wod 2: 5 Rounds
5 Power Snatch (135/95)
10 Lunges
Rest 3-5 Minutes
Wod 3: 20 Rounds
3 Chest to Bar Pullups
3 Burpees
10/20/30/40/50 Double unders or attempts Break between each set for a few seconds
Rest 3-5 Minutes
Wod 2: 5 Rounds
5 Power Snatch (135/95)
10 Lunges
Rest 3-5 Minutes
Wod 3: 20 Rounds
3 Chest to Bar Pullups
3 Burpees
Tuesday
Push press
5_5_5_5_5
Wod
15 rounds / 15 minutes
5 Wall ball (20/14)
5 Box jump (30/24)
5 Kbs (55/35)
At the beginning of every minute do one round.use remaining time from minute rest before next round. If you don't finish round before time is up go back to wall ball. don't go past 15 minutes
Monday, October 17, 2011
Looks can be deceiving
Take 12 minutes to work up to a heavy 3 rep Deadlift
Wod
20 Min AMRAP
Deadlift
Hang Power Clean
OHS
Unbroken sets
>5 Run 800 M
>10 Run 400 M
>15 Run 200 M
Weights are (95/65)
You start with 1 of each then 2 of each then 3 and so forth for the duration of the 20 minutes. A set is started when you pick up the bar for deadlifts and ends after you set the bar down for Overhead squats. If you make it to set 5 unbroken you run 800 m. If you make it to 10 you only run 400 and past 15 is 200m. You run at the end of the workout. For example tonight I made it to round 11 unbroken but completed 13 total rounds. I ran 400 meters at the end of the 20 minutes. You can rest between sets.
Questions just call me.
Wod
20 Min AMRAP
Deadlift
Hang Power Clean
OHS
Unbroken sets
>5 Run 800 M
>10 Run 400 M
>15 Run 200 M
Weights are (95/65)
You start with 1 of each then 2 of each then 3 and so forth for the duration of the 20 minutes. A set is started when you pick up the bar for deadlifts and ends after you set the bar down for Overhead squats. If you make it to set 5 unbroken you run 800 m. If you make it to 10 you only run 400 and past 15 is 200m. You run at the end of the workout. For example tonight I made it to round 11 unbroken but completed 13 total rounds. I ran 400 meters at the end of the 20 minutes. You can rest between sets.
Questions just call me.
Thursday, October 13, 2011
Thursday
Strength
5 Rounds
3 shoulder press
5 Push press
1 Push jerk
Pick your own weight, go up each set if able, don't drop weight in middle of set
Wod
21 Deadlifts (225/135)
3 backwards suicides
21 Push press/jerk (115/75)
15 Deadlifts
3 Backwards suicides
15 Push press/Jerk
9 Deadlifts
3 Backwards Suicides
9 Push Press/ Jerk
Suicides are about 10 feet apart 4 cones set up. First cone is the start point
5 Rounds
3 shoulder press
5 Push press
1 Push jerk
Pick your own weight, go up each set if able, don't drop weight in middle of set
Wod
21 Deadlifts (225/135)
3 backwards suicides
21 Push press/jerk (115/75)
15 Deadlifts
3 Backwards suicides
15 Push press/Jerk
9 Deadlifts
3 Backwards Suicides
9 Push Press/ Jerk
Suicides are about 10 feet apart 4 cones set up. First cone is the start point
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