4-19-16

1. 12X2 Banded Deadlifts @ 60% (of 1RM DL) + 30% Band Tension – rest exactly 45 seconds between sets
2. Every 90 seconds for 12:00

2 strict muscle ups + 4 kipping muscle ups 

3. 1) 5 rounds for time of:
7 Strict Parallette HSPU (3/2″ Deficit)
14 TTB
21 Calorie Row

*As soon as #1 is complete, the clock for #2 starts.

2) 10:00 to establish a 3RM Jerk

4. 4 rounds with HR @ 140-150BPM of:
2:00 KBS 24/16kg
2:00 Burpee Box Step Overs 24/20″
2:00 TGU (alternating arms) 24/16kg
2:00 KB (single arm) OHS 24/16kg (alternate every 10 reps)
1:00 Rest

4-12-16

1. 5×3 behind the neck jerk. Work to 3rm
2. 12×2 banded deadlifts. 55% of 1rm + 30% band weight 

3. Every 1:10 for 10:30 (10 total sets)-
1 Strict Muscle-Up + 3 Kipping Muscle-Ups + 5 Ring Dips

4. With a running clock…

2:00 ME Strict HSPU

1:00 Rest

5 rounds of:
:30 ME Assault Bike
:30 Rest

2:00 ME Strict HSPU

1:00 Rest

5 rounds of:
:30 ME Assault Bike
:30 Rest

2:00 ME Strict HSPU

5. 30:00 AMRAP with HR @ 140-150BPM of:

100m Dual KB Carry 24/16kg
Run 400m
100m Dual KB Carry 24/16kg
20 OHS 95/65#

4-6-16

1. 3 touch and go power snatches emom for 7 min at 95% of last weeks 3rm. 
2. 3 touch and go power clean and push jerks at 90% of last weeks 3rm emom for 7 min. 

3. 4×5 of the complex of 3 pull ups + 2 chest to bar + 1 bar muscle up. Complete as unbroken as possible 

4. With HR @ 140-150 BPM:

Continuous effort…

10:00 AMRAP of:
Row 500m
50′ HS Walk

 10:00 AMRAP of:

10 Power Snatches @ 95/65#
10 GHD Situps

 10:00 AMRAP of:

Row 500m
50′ HS Walk

10:00 AMRAP of:

20 DB Clean & Jerk @ 40/25#
20 Burpees

4-4-16

Carmela and Eloise have been hard at work and have finalized our next strength program. Do NOT question their creative process!  We hope you enjoyed the Deload, because the squats begin again today!

WOD
1) Establish a 20RM Back Squat.

2) 4 Rounds for Time:

8 Strict Pull Ups 

12 Box Jump Overs 24/20″

16 KB Swings 24/16kg

 

3-29-15

1. 7×1 clean and jerk at 75%. Rest 60 seconds. 
2a. 4×5 front squat at 80% of 5rm. Rest 90 seconds 
2b. 4×5 chest supported rows at 80% of 5rm

Rest 90 seconds 

3. With HR @ or below 150BPM-
30:00 AMRAP of:

15 Ring Rows (feet elevated to same height as rings)
30 OHS 65/45#
Run 400M

3-23-16

1. Work to 3rm power snatch
2. Work to 3rm power clean and push jerk 
3. 5×5 strict weighted pull up

4. 5 rounds of:
8 Thrusters 115/75#

4 Muscle-Ups
16 Cals Assault Bike

Rest 1:00 after each round

5. 30:00 AMRAP with HR @ 140-150BPM of:
 30 Cal Row

15 OHS 95/65#
15 GHD Situps

3-22-16

1. With a running clock…
2X1 Clean & Jerks @ 80% – rest exactly 60 seconds

2X1 Clean & Jerks @ 85% – rest exactly 60 seconds

2X1 Clean & Jerks @ 90% – rest exactly 60 seconds
2X1 Clean & Jerks @ 95% – rest exactly 60 seconds

*Only 8 attempts total – note misses.

2a) 5X5 Front Squats – work to a 5rm, rest 90 seconds.

2b) 5X5 Chest Supported Rows – heaviest possible, rest 90 seconds.

3a) 4X45 seconds Max Distance HS Walk – rest 90 sec.
3b) 4X15 Weighted Hollow Rocks – heaviest possible, rest 90

4. 5×3 strict press AHAP 

5. 5 rounds with HR @ 150BPM of:
7:00 Sled Drag (heavy, but marching pace) with 5 Burpees EMOM (alternate forward and backwards drag EMOM)

Rest 1:00 after each round

3-21-16

1. With a running clock…
2X1 Snatches @ 80% – rest exactly 60 seconds

2X1 Snatches @ 85% – rest exactly 60 seconds

2X1 Snatches @ 90% – rest exactly 60 seconds

2X1 Snatches @ 95% – rest exactly 60 seconds

*Only 8 attempts total – note misses.

2. 4 rounds of:
:30 ME Thrusters 95/65#
:30 Rest
:30 ME Double-Unders
:30 Rest

3. 4 rounds of:
30 Pistols (alternating)
15 DB Shoulder to Overhead 40/30#
5 Rope Climbs 15′

Rest 1:00 between rounds

3-19-16

1. Work to 3rm clean from blocks 
2. Work to 3rm strict press
3. Work to heavy set of 3 front squat 

4. For time:
3 OHS 115/75#
7 Box Jump Overs 24/20″
6 OHS 115/75#
7 Box Jump Overs 24/20″
9 OHS 115/75#
7 Box Jump Overs 24/20″
12 OHS 115/75#
7 Box Jump Overs 24/20″
15 OHS 115/75#
7 Box Jump Overs 24/20″
18 OHS 115/75#
7 Box Jump Overs 24/20″
21 OHS 115/75#
7 Box Jump Overs 24/20″

3-16-16

1. Work to 3rm power snatch 
2. Work to 3rm power clean and push jerk 
3.  5×5 strict weighted pull ups 
4. 5 rounds of:

:30 ME Double-Unders
:30 ME 6″ Target Burpees
:30 ME Walking Lunges
:30 Rest

5. Row 5k at 140bpm