Monday, 1 March 2010

Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single

Strength:
Back Squat (w/ Chains) - Find your 3 Rep Max

WOD:
Three rounds for reps of:
- 1 min, Wall ball shots, 20 lbs
- 1 min, Towel Pull-ups
- Run 400m
- Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post weights, total reps for each exercise, and run times to comments.

Saturday, 27 February 2010

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single

Strength:
Shoulder Press (w/ Chains) - 5 Rep Max

WOD:
- 15 Deadlifts, 225 lbs
- 15 Handstand Push-ups
- 15 Pull-ups, 35 lbs
- 15 Thrusters, 95 lbs

Post weights and time to comments.

Friday, 26 January 2010

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single) x 1 x 3
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets

Strength:
Deadlift (w/ Chains) - 5 Rep Max

WOD:
Sprints
10x 100 meters
Rest 2-3 minutes between efforts.

Post weights and splits to comments.

Wednesday, 24 February 2010

Skill Work:
- Walking on hands, 100 meters
- Pistol Progressions

WOD:
"Murph"
- Run 1 mile
- 100 Pullups
- 200 Pushups
- 300 Squats
- Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20 lbs vest or body armor, wear it.

(Compare to 21 October 2009)

Post time to comments.

Tuesday, 23 February 2010

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2

Strength:
Bench Press (w/ Chains) - Set a new 5 Rep Max

WOD:
- 21 SDHP, 95 lbs
- 21 Push Presses, 95 lbs
- Run 400 meters
- 15 SDHP, 95 lbs
- 15 Push Presses, 95 lbs
- Run 200 meters
- 9 SDHP, 95 lbs
- 9 Push Presses, 95 lbs
- Run 400 meters

Post weights and time to comments.

Monday, 22 February 2010

Skill Work:
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3

Strength:
Back Squat (w/ Chains) - 5 Rep Max

WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
(Compare to 1 January 2010)

Post weights and number of rounds to comments.

Saturday, 20 February 2010

Skill Work:
Muscle Snatch - Heavy Single
Snatch Deadlift - 105% x 3 x 2

Strength:
Push Press - Set a new 1RM

WOD:
"Tabata This!"

- Tabata Row
- Rest 1 minute
- Tabata Squat
- Rest 1 minute
- Tabata Pull-up
- Rest 1 minute
- Tabata Push-up
- Rest 1 minute
- Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Total time for the workout is 24 minutes. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

(Compare to 9 April 2009)

Post weights and Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Friday, 19 February 2010

Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Sumo Deadlift (w/ Chains) - Set a new 1 Rep Max

WOD:
Sprints:
15 x 40 meters
Rest approximately 1 minute between reps.

Post weights and splits to comments.

Wednesday, 17 February 2010

Skill Work:
- Walking on hands, 100 meters
- Pistol Progressions

WOD:
3 Rounds for time:
- Run 800 meters
- 5 Handstand Push-ups
- 10 Sandbag Turkish Get-ups, 50% bodyweight

Post time to comments.

Tuesday, 16 February 2010

Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:
Bench Press (w/ Bands) - Set a new 1 Rep Max

WOD:
AMRAP in 10 minutes:
- 5 Weighted Pull-ups, 45 lbs
- 10 Clapping Push-ups
- 50 ft., Walking Lunge w/ 45 lbs plate overhead

Post weights and number of rounds to comments.

Monday, 15 February 2010

Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3

Strength:
Box Squat (w/ Bands) - Set a new 1 Rep Max

WOD:
- Row 1000 meters
21-15-9
- Double Unders
- Sandbag Zercher Squats, 50% bodweight
- Row 1000 meters

Saturday, 13 February 2010

Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3

Strength:
Push Press - Set a new 3 Rep Max

WOD:
5 Rounds:
- 5 Handstand Push-ups
- 10 Power Cleans, 135 lbs
- 15 Front Squats, 135 lbs
- 20 Pull-ups
Rest 2:00 between rounds

Post weights and time to comments.

Friday, 12 February 2010

Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3

Strength:
Sumo Deadlift (w/ Chains) - Set a new 3 Rep Max

WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 3-5 minutes between each sprint.

Post weights and splits to comments.

Wednesday, 10 February 2010

Skill Work:
- Walking on hands, 100 meters
- Pistol Progressions

WOD:
"Kelly"
5 Rounds for time:
- Run 400 meters
- 30 Box Jumps, 24"
- 30 Wall Balls, 20 lbs

Post time to comments.

Tuesday, 9 February 2010

Skill Work:
Snatch - 75% of Saturday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single

Strength:
Incline Bench Press (w/ Bands) - Set a new 3 Rep Max

WOD:
AMRAP in 8 minutes:
- 5 Handstand Pushups
- 10 Pullups
- 15 Double Unders
(Compare to 23 June 2009)

Post weights and number of rounds to comments.

Monday, 8 February 2010

Skill Work:
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
- Clean Pull - 95% of clean x 3 x 3

Strength:
Box Squat (w/ Bands) - Set a new 3 Rep Max

WOD:
21-15-9
- Sandbag Zercher Squat, 50% bodyweight
- KB Swings, 2 pood (or 75 lbs DB)

Post weights and time to comments.

Saturday, 6 February 2010

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single

Strength:
Push Press - Set a new 5 Rep Max

WOD:
"Elizabeth"
21-15-9
- Squat Cleans, 135 lbs
- Ring Dips

Post weights and time to comments.

Friday, 5 February 2010

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Sumo Deadift - Set a 5 Rep Max (w/ Chains)

WOD:
Sprints
8 x 200m
Rest 2-3 minutes between efforts.

Post weights and split times to comments.

Wednesday, 3 February 2010

Skill Work:
Muscle Snatch - 85% x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets

WOD:
AMRAP in 20 minutes:
- 5 Snatches, 95 lbs
- 3 Muscle-ups

Post weight and number of rounds to comments.

Tuesday, 2 February 2010

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3

Strength:
Incline Bench Press (w/ Bands) - Set a new 5 Rep Max

WOD:
21-15-9
- Sandbag Clean and Throw, 30% of bodyweight
- Burpees

A Clean and Throw is completed by cleaning the weight to the shoulders followed by a push jerk-esque knee bend/hip drive and explosively throwing the sandbag up and away from your body. Go for max distance on each throw. On each consecutive rep, try to get the sandbag back to the same place where you threw the previous rep from.

Post weights and time to comments.