10/24/2015

A) 2 Snatch Pull + 1 High Pull 5X2+1: AHAP

B) 5 RFT:

  • 400 Meter Row
  • 15 Overhead Squats at 95/65

10/23/2015

*Wear your PINK and show your support for Breast Cancer Awareness

A) Barbell Side Bends: 45/35 3X10

B) Grace – For Time:

  • 30 Clean and Jerks (135/95)

*Rest 3 Minutes

C) 12 Minute AMRAP:

  • 12 Walking Lunges
  • 12 Tire Flips
  • 12 Star Jumps

10/22/2015

A) Snatch Grip (Behind the Neck) Push Press: 5X5  at 50% of 1RM OHS

B) 2 RFT:

  • 800 Meter Run
  • 20 Hollow Rocks
  • 20 Back Extensions (GHD Can Be Used)
  • 20 Mtn Climbers (l+r=1)

Quick Nick

*Courtesy of Athlete of the Month Nick Behmke

Partner workout with only 1 person working at a time

For time:

  • 100 Box Jumps (24/20)
  • 90 Deadlifts (155/95)
  • 80 Situps
  • 70 Air Squats
  • 60 Double Unders
  • 50 KBS (55/35)
  • 40 HSPU
  • 30 Knees to elbows
  • 20 Push Ups
  • 10 Clean & Jerks (155/95)

10/20/2015

A) 4 Rounds Tabata (equal to 32 revolutions) Rotate through:

  • Plank Hold
  • Right Side Plank Hold
  • Reverse Plank Hold
  • Left Side Plank Hold

B) 21-15-9:

  • Ring Dips
  • Pull-Ups

10/19/2015

A) 12 Minute EMOM: 1 x 3-position Squat Clean (high hang-hang-from the floor)

*Start at 50% of 1 RM and add weight each round. Stop adding weight if form starts to break.

B) 4 RFT:

  • 50 Foot KB Waiter Carry Right (AHAP)
  • 25 burpees
  • 50 Foot KB Waiter Carry Left Arm
  • 25 KBS (with same kettlebell as waiter carry) 

10/16/2015

A) OTM 10

  • 1 Power Snatch to 2 Tempo OHS 33X0 less than 50% 1RM

B) 6 RFT:

  • 3 HSPU
  • 4 Pull ups
  • 12 DL at 50% BW

10/15/2015

A) 15 min gymnastics work:

  • Muscle Up
  • Pistol
  • Handstand

B) 4RFT:

  • 400m run
  • 10 Russian KBS (70/55)
  • 10 ball slams (20/14)

10/14/2015

A) Tempo Front Squat: 5×3 at the "tempo" of 42X2, less than 50% 1RM

B) Ping-pong WOD: (with partner, take turns each rep)

  • Partner Isabel:

    • 30 (Power) Snatch at (135/ 95)
  • Then procced immediately to…
  • Partner Karen: (can split as desired)

    • 150 Wall balls (shots)

*Solo WOD: cut all reps by 1/2, rounding up

10/13/2015

A) Push Press: 5×5 at less than 50% 1RM

B) Flight Simulator:

  • 5, 10, 15, 20,…45, 50, 45, 40,…10, 5 DU
  • Every 4 rounds, do 6 burpees (i.e. at completion of 20, 40, 40, 20 & to finish)

*25 min time cap