Month: August 2013

Strength

3 x through each 

1 Minute Handstand Hold
1 Minute Plank Hold
1 Minute L-Sit

WOD

AMRAP 15 Minutes

20 Wallball 20/14lbs
15 Burpees
10 Deadlift 225/155lbs

Off Ramp WOD

AMRAP 15 Minutes

20 Squats (to target)
15 Burpees
10 Deadlift 

Strength

EMOM for 16 Minutes

Odd 3xOverhead Squats ~ 50% of 1RM Squat Snatch
Even Max Sustainable set of Dips

WOD

21-15-9
Power Cleans 135/95lbs
Push Press  135/95lbs

Off Ramp WOD

3 Rounds for time 

10 Power Cleans
10 Push Press

Strength

1 RM Squat Clean

If you are new to the olympic lifts work the Power Clean + Front Squat complex until you can ride the bar down into a full squat.  Start light and work up in small increments to a moderately heavy load.   

WOD

Tabata Burpees
Tabata Sit-Ups
Tabata Wall Ball
Tabata T2B

Rest 1 minute between stations.

Off Ramp WOD

Work the same movements! Scale the wall balls by weight and and perfrom Knees-to-Elbows or knee ups if you don’t have T2B. 

Strength

EMOM for 16 Minutes

Odd 3 x Power Snatches
Even Max sustainable set of Pull-ups

Add some weight from last time and try to increase your pull-up count from before.  If you’re still working the bands choose one that gets you a set in the 3-5 rep range. 

WOD

AMRAP 12 Minutes
20 Box Jump 24/20″
20 Kettlebell Swing 24/16kg

Off Ramp

Work the same movements and rep count today. Choose an appropriate box and Kettlebell.

WOD

800M Run 
50 Kettlebell Snatch 24/16kg
50 Wall Ball 20/14lbs
50 Burpees
50 Wall Ball
50 Kettlebell Snatch
800M Run

Off Ramp WOD

400M Run 
20 Kettlebell Snatch 
20 Wall Ball 
20 Burpees
20 Wall Ball
20 Kettlebell Snatch
400M Run

Strength

1RM Hang Squat Snatch

If you’re new to the olympic lifts work up to a moderately heavy weight. Complete at least 3 lifts at each increment.

WOD

3 Rounds for time of 

10 Squat Snatches 135/95lbs
400M Run

Off Ramp WOD

10 Overhead Squats 
400M Run

Strength

Alternating Tabata(8 rounds of each) of

Superman Hold
Hollow Body Hold

WOD

21-15-9

Burpees 
Deadlift 225/155
T2B 

Off Ramp WOD

21-15-9

Push-Ups
Deadlift 
Knees-To-Elbows

Strength

Push Press 5×3

 WOD

10-9-8-7-6-5-4-3-2-1 of

Thrusters 95/65lbs
CTB Pull-Ups

Off Ramp WOD

10-9-8-7-6-5-4-3-2-1 of

Thrusters 
Pull-Ups

Strength

Deadlift  3×1  at around 90%. Move on to a 1RM attempt if there is time remaining.  

If you’re new to lifting work up in sets of 3-5 to a moderately heavy weight.

WOD

AMRAP in 15 Minutes

200M Run
15 Push-Ups
10 Power Cleans 155/105

Off Ramp WOD

200M Run
15 Push-Ups
10 Hang Power Cleans 

Strength

8×3 Weighted Pull-Ups 

Try to add some weight from last time or set a benchmark today. If you’re working the bands do 8 sets with a band that gets you into 3-5 reps at max effort.

WOD

3 Rounds of the following with  1 Minute on each station. 1 minute rest between rounds.

Burpee
Box Jump 24/20″
Row for Calories
Sit-Ups
Dumbbell Snatch 40/30lbs

Off Ramp WOD 

Work the same movements today and scale by rounds if needed!