Month: September 2013

Strength

Deadlift 3×1 ~ 95%

Work up to 95% and complete 3 lifts.  Move on to a 1RM attempt if you like.  If you are new to the barbell movements take your Deadlift up in small increments to a moderately heavy weight.  Perform at least 3 lifts at each weight.

WOD

AMRAP in 10 Minutes of

15 Wall Ball 20/14lbs
9 Toes To Bar

Off Ramp WOD

AMRAP in 10 Minutes of

15 Wall Ball 
9 Knees To Elbows or Knee Tucks

If you are still learning to Kip don’t be afraid to try the rings. They can be more forgiving and easier on your hands when you are just starting out!

Strength

Max Effort Turkish Get-Up

Use a Kettlebell, Dumbbell or Barbell.   

WOD

AMRAP in 15 Minutes of
21 Kettlebell Swings 24/16kg
15 Burpees
400M Run

Off Ramp WOD

Work the same movements and be safe! Focus on form. Remember, running is a skill too!

Strength

EMOM for 16 Minutes

Odd 1 x Squat Snatch ~75% of 1RM
Even Max Sustainable set of unbroken Toes-To-Bar, Knees-To-Elbows or Knee Tucks

Work up to a Snatch weight you can hit through the whole workout for NO misses. If you are new to weightlifting, work on the Hang Power Snatch + Overhead Squat complex. Use a moderate weight and perform 2-3 reps on each minute. 

WOD

AMRAP in 8 Minutes

12 Dumbbell Thrusters 40/30lbs
30 Double Unders

Off Ramp WOD

Choose dumbbells that allow you to do unbroken sets and a manageable number of Double-Unders. If you don’t have DU’s yet do 90 Single-Unders.

Strength

Squat Clean: Complete 6 Reps at around 75% of your 1RM. 

If you are new to the olympic lifts work the Power Clean+Front Squat bar complex.  Work on riding the bar down into the bottom of a squat.  Start light and perform 3 lifts at each increment. 

WOD

“Fight Gone Bad”

Three rounds for reps of:
Wall-ball 20/14lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump 20/20″
Push-press 75/55lbs
Row for Calories

1 Minute on each station. Rest 1 Minute between rounds

Off Ramp WOD

We’re all doing the same movements today! Scale as needed and adjust the volume by rounds.

Strength

8×3 Weighted Pull-Ups

WOD

“Diane”

21-15-9 

Deadlift 225/155lbs
HSPU

Off Ramp WOD

21-15-9 

Deadlift 
Push-Ups

WOD

3 Rounds for time of

15 Clean & Jerks 135/95lbs
20 Box Jumps 24/20″
400M Run

Off Ramp WOD

2-3 Rounds for time of

10 Clean & Jerks 
15 Box Jumps 
400M Run

WOD

Buy in:

1600M Row 

then 

10 Rounds for time of

7 Kettlebell Snatch L Arm 24/16kg
5 Burpee
7 Kettlebell Snatch R Arm 24/16kg
5 Burpee 

We’ll start the workout in waves as needed.  Your score is your total time. 

Off Ramp WOD

Scale this workout by weight and rounds.  Choose a weight you can do unbroken for every set!

Strength

3×1 Split Jerk   Work up to 85-90% of your 1RM and make 3 lifts. Continue on to a 1RM attempt if time allows. 

Beginners start with an unloaded bar. Increase in small amounts and make 3 attempts at each weight. 

WOD

For time

21-15-9
CTB Pull-Ups
Push Press 115/75lbs

Off Ramp WOD

3-5 Rounds for time of 

10 Pull-Ups
10 Push Press

Strength

Deadlift 3×2 ~ 90% 

If you don’t know your 1RM or 2RM set a new 2RM benchmark now.  If you are new to powerlifting work up in sets of 2 using small increments and focus on form. 

WOD

5 Rounds for time of

12 Weighted Step Ups 24/16kg 24/20″
21 Kettlebell Swings 24/16kg
30 Double Unders

Off Ramp WOD

5 Rounds for time of

12 Lunges
21 Kettlebell Swings 24/16kg
10 Double Unders or 60 Single Unders

Strength

6 Sets for max reps of Strict Pull-Ups

If you are stuck doing singles or doubles of strict pull-ups don’t give up and move to the band, do a few more sets and keep your total # of pull-ups to at least 15.  

If you are using the band do six sets at max effort with a band that gets you at least 3-5.

WOD

AMRAP in 12 minutes of 

10 Burpees Over The Bar
10 Squat Cleans 135/95lbs
200M Run

Off Ramp WOD

AMRAP in 12 minutes of 

10 Burpees 
10 Goblet Squats
200M Run