Bench Press - work to 1RM
"Elizabeth"
21-15-9
Clean (135/95lbs)
Ring dips
Thursday 9.29.11
"Dirty 30"
For time:
30 Box jumps (24"/20")
30 Jumping pull ups
30 Kettlebell swings (35lbs)
Walking lunge, 30 steps
30 Knee to elbow
30 Push press (45/33lbs)
30 Back extensions
30 Wall ball shots (20/12lbs)
30 Burpees
30 Double unders
30 Calorie on rower
Post time to comments
Saturday 9.24.11
Run 400m
40 Squats
Run 400m
40 Lunge steps
Run 400m
40 OHS w/ dowel
Run 400m
40 Lunge steps
Run 400m
40 Squats
then,
100 ab mat sit ups
Thursday 9.22.11
Power Snatch
3-3-3 (80% 1RM)
3 Rounds (No clock):
5 Weighted pull ups
10 GHD sit ups
50 Double unders
finish w/ mile
Wednesday 9.21.11
Timeless...and Heavy!
Clean & Jerk
15 perfect reps (95/65lbs)
Skill: Skin the Cat
Accumulate:
3 min Ring hold
5 min Handstand hold
3 min Plank
Tuesday 9.20.11
Back Squat
3-3-3-3 (85% 1RM)
8 min AMRAP
50ft Lunges w/ plate OH (45/35lbs)
100m Sprint
12 Dips
Post number of round completed to comments
Monday 9.19.11
The multi-colored key & phone basket...another distinction of SCCF!
Press
5-5-5 (80% 1RM)
For time:
9 Power cleans (155/105lbs)
15 Toes to bar
6 Power cleans
15 Toes to bar
3 Power cleans
15 Toes to bar
Post time to comments
Friday 9.16.11
Run 2.5K
rest 10 min, then
"Heavy Fran"
15-12-9
Thruster (135/95lbs)
Weighted pull ups (45/25lbs)
Post time to comments
Thursday 9.15.11
Skill: Weighted Step Ups (work up to something heavy)
10!
GHD sit ups
Ring push ups
Ball slams
then,
Slack line work
Wednesday 9.14.11
Squat Cleans
5-5-5-5 (80% 5RM)
Skill: Turkish Get Up
work to something heavy
then,
Complete (break up as needed):
200 Double unders
40 C2B Pull ups
2000m Row
Tuesday 9.13.11
Push Jerk (behind neck)
5-5-5 (80% 1RM)
4 Rounds of:
100m Prowler (245/145lbs)
200m Sprint
100m Prowler (245/145lbs)
then,
10 Burpees
rest by completing 20 K2E strict (no kip)
Monday 9.12.11
Back Squat (pausing)
5-5-5-5 (~65% 1 RM)
4 Rounds of:
3 Dead lift (1.5x body weight)
6 Hand stand push up
12 Box jump (36"/30")
Friday 9.9.11
Overhead Squat
1 set of Max Reps at body weight
6 Sets of:
200 meter Sprints
2 minutes rest
Thursday 9.8.11
Push Jerk
5-5-5-5 (80% 5RM)
"Griff"
800m Run
400m Run backwards
800m Run
400m Run backwards
Monday 9.5.11
No rest on this Labor Day!
Team Wod
3 rounds of:
15 KB swings
15 C2B pull ups
50m Prowler
15 Push-ups with hand release
15 Box jumps
200m Row
Plank hold
Saturday 9.3.11
Saturday Team WOD!
AMRAP 30 minutes
Partner 1 performs:
10 Pull ups
5 Curtis P
10 Box jumps
while Partner 2 runs 400m.
Once partner 2 returns from the run, partner 1 begins 400m run while partner 2 continues work wherever 1 left off.
Score total # of rounds & reps
Friday 9.2.11
Back Squat
5-5 (85% 1RM)
"Diane"
21-15-9
Deadlift (225/185lbs)
Handstand Push Ups
3 sets of Max L-sit
rest 60 seconds
Subscribe to:
Posts (Atom)