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Post by Admin on Aug 20, 2014 16:37:52 GMT
AMPED + 50 Burpees 50 Alternating Pistols 50 Seated Wall Balls 6ft target 50 Pull Ups 50 One-Legged Double Unders 50 Alternating KB Snatches (53/35) 50 Plank Push Ups 50 Burpees
33:06 RX
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Post by Admin on Aug 21, 2014 9:18:16 GMT
PM
100 Burpees
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Post by Admin on Aug 21, 2014 11:08:21 GMT
PUSH PRESS. 5/3/1 (5,3,1) 135 x 5 155 x 3 170 x 1
PUSH JERK 135 x 5 155 x 3 170 x 1
5 rounds 12 Push press (115/75) 10 Box Jumps (24/20) 8 Snatch (115/75)
14:42 RX (Terrible. No sleep)
TABATA T2B 40 Reps
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Post by Admin on Aug 21, 2014 16:54:38 GMT
DB SIDE LATS 15 x 20 20 x 20 25 x 10 RP 5 25 x 10 RP 5 > 20 x 5
CABLE SIDE LATS (R-L RP) 2 x 15,12,10
DB FRONT RAISE 20 x 15 25 x 15 30 x 10 > 25 x 5 30 x 10 > 25 x 5 > 20 x 5
CG BENCH 135 x 5 155 x 5 175 x 5 185 x 5 205 x 5 215 x 3
LYING DB TRI EXT 25 x 20 30 x 20 RP 30 x 11 RP > 20 x 9
ROPE PUSH DOWN 8 x 20 RP 10 9 x 20 RP 10 x 8 > 9 x 4 > 8 x 4
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Post by Admin on Aug 22, 2014 16:19:02 GMT
Deadlift 5/3/1 (5,3,1) 310 x 5 355 x 3 395 x 1
Zimmerman Max rounds in 25 minutes 11x Chest-to-bar pull-ups 2x Deadlift (315/225) 10x Handstand push-ups
CABLE PULLDOWN 9 x 12 10 x 12 11 x 10 RP 12
CABLE ROW 9 x 10 10 x 10 11 x 6 > 10 x 4
DB PULLOVER 65 x 20 75 x 15 RP
SEATED ALT DB CURL 25 x 12 30 x 12 35 x 14 RP
BAND SHRUGS Orange x 20 Grey x 15 RP 5 Grey x 15 RP 5
BAND PULL APART SERIES
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Post by Admin on Aug 22, 2014 19:17:40 GMT
Walk Tank 1.5 miles
Cals 2500 P 250 F 160 C < 30
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Post by Admin on Aug 23, 2014 16:20:29 GMT
*8 Min AMRAP HSPUs
71 RX
-3 Mins OFF
*5 Min AMRAP 7 BB ManMakers (115/75) 21 Push ups
85 RX
-3 Mins OFF
*3 Rounds for Time: 5 Power Cleans (135/95) 10 Pull ups 15 Box jumps (30/24)
5:40 RX
CLEANS 210 x 10 PR
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Post by Admin on Aug 24, 2014 12:55:13 GMT
Walk Tank 2 miles
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Post by Admin on Aug 25, 2014 16:12:54 GMT
SNATCH 5/3/1 (5's) 90 x 5 100 x 5 115 x 5
5 ROUNDS 5 OH SQUAT (135/95) 10 POWER CLEANS (135/95) 1 ROPE CLIMB
11:11 RX
PALMS IN PULLUPS W WEIGHT BW x 5 + 25 x 5 +30 x 5 +35 x 5 +40 x 5
T Bar row (40 sec rest ) 90 x 8 135 x 8 145 x 8 155 x 8 160 x 8
Cable pulldown (40 sec rest ) 10 x 10 11 x 10 12 x 8RP2 12 x 6RP4
Plate shrug (15 sec rest) 5 x 20
Band pull apart (30 sec rest) Red x 20,20,20
Seated Alt DB curl (30 sec rest) 25 x 8 30 x 8 35 x 8,8,8
Conc curl (R-L RP) 25 x 15,12,10
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Post by Admin on Aug 26, 2014 15:58:49 GMT
FRONT SQUAT 5/3/1 (5's) 160 x 5 185 x 5 210 x 5
Summer Showdown WODs
1) 5 Minutes: Max Weight Complex of… Power Clean, Lunge on both legs, Push Press
185 (worked in with Kevin)
2) 10 Min cap RX 30 Kbell swing (53/35) 25 Pull Ups 20 Deadlift (135/95) 15 OTB burpee 10 Squat clean (135/95) 50 DUBs
7:40 RX (Terrible)
BACK SQUAT 5x10 245 x 10,10,10,10,10
TABATA GHD SIT UP 48 Reps
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Post by Admin on Aug 27, 2014 16:44:18 GMT
BENCH PRESS 5/3/1 (5,3,1) 200 x 5 225 x 3 255 x 2RP1
EMOM for MAX rounds 1 Thruster (95/65) 5 Pull ups Add 1 rep to thruster each successive minute, continue until failure.
12+9 RX
BENCH 200 x 5,5,5,5,5
FLAT DB FLYE (4 sec in stretch) 35 x 15 40 x 15 45 x 12RP3
SEATED CABLE FLYE PRESS 6 x 20 7 x 10RP4 > 6 x 6
CG BENCH 135 x 8 155 x 8 175 x 8 185 x 8RP
ROPE PUSHDOWN 8 x 20 9 x 15RP5 10 x 10 > 9 x 4 > 8 x 4
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Post by Admin on Aug 28, 2014 16:41:33 GMT
CLEANS 5/3/1 (5,3,1) 135 x 5 150 x 3 165 x 1
Fight Gone Bad!
3 rounds of: Wall ball 20/16) SDHP (75/55) Box jump (24/20) Push press (75/55) Row (calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
318 RX
CLEAN PULLS 225 x 3 265 x 3 285 x 3 315 x 3,3
PULL UPS W WEIGHT BW x 10 +20 x 6,6,6,6
ALT DB CURL 30 x 10 35 x 10 40 x 10 45 x 10
BAND PULL APARTS Blue x 20,20,20
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Post by Admin on Aug 29, 2014 16:55:49 GMT
Push Press 5/3/1 (5's) 115 x 5 135 x 5 155 x 5
Push Jerk 135 x 5 155 x 5
Split Jerk 155 x 5
20 Min AMRAP 10 Clean & Press (135/95) 20 Pull ups 30 Burpees
4 Rounds = 240 Reps RX
Push Press 115 x 10,10,10,10,10
HSPUs X 5,5,5,5,5
DB Side Lats 20 x 12 25 x 12 30 x 12 35 x 12 20 x 20
TABATA GHD Sit Up W 20LB Dmax ball 48 reps
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Post by Admin on Sept 2, 2014 10:52:41 GMT
Bench 5/3/1 (15 mins) 175 x 5 205 x 5 230 x 5
FRAN (10 Min cap) 21-15-9 Thrusters (95/65) Pullups
2:35 RX PR!!
BENCH 175 x 10,10,10,10,10
Seated cable flye/press 7 x 12 8 x 10 9 x 12 RP
Alt DB curl 25 x 12 30 x 12 35 x 10 40 x 15 RP
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Post by Admin on Sept 4, 2014 0:02:40 GMT
SQUAT 5/3/1 245 x 5 285 x 5 325 x 5
Blake 4 rounds Overhead walking lunge 100 ft (45/25) 30 Box jump (24/20) 20 Wall ball (20/16) 10 HSPUs
522RX
FRONT SQUAT 175 x 10,10,10,10,10
T2B x 10,10,10,10,10
PTs x 10,10,10,10,10
DUBS x 10,10,10,10,10
Treadmill intervals 6,6.5,7,7.5,(8) 9 minutes 166 cals
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