3/12/2012
Back Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 2-3 minutes between sets.
5 rounds for time of:
9 C2B Pullups
9 Ring Dips
9 Front Squats 155/105#
CORE: 50 HALF MOONS
5 rounds for time of:
5 rounds for time of:
3/11/2012
STRENGTH: 10MIN TO GET MAX POWER CLEAN
WOD:
3 ROUNDS:
10 DEADLIFT 245/155#
20 PUSH UPS
30 KB SWINGS 53/35#
40 AIR SQUATS
50 DOUBLE UNDERS
CORE: 3X15 PLATE SIT UPS
WOD March 10th
Workout 12 . 3
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar
WOD March 9th
Strength: 5,5,5,3,3,3 Deadlift
WOD:
18 Front Rack Lunges 115/75
18 Pullups
200 Meter Run
15 Front Rack Lunges 115/75
15 Pullups
200 Meter Run
12 Front Rack Lunges 115/75
12 Pullups
200 Meter Run
Core: 60 Russian Twists
3/8/2012
STRENGTH: 5X5 PUSH PRESS
WOD:
3 rounds
20x Front squat (115#/75#)
20x Wall ball (20#/14#)
15x Ball slams (20#/15#)
10x Pull-ups
CORE: TABATA PLANK/SIT UP
3/7/2012
Skill Practice: Handstands/HSPU
WOD:
4 Rounds:
8 kb swings 53/35#
16 Push Ups
24 Box Jumps 24/20″
CORE: 3 min amrap KTE
3/6/2012
15 minutes to establish a 3RM Touch & Go Power Clean.
-then-
7 rounds for total time of:
10 Burpees
10 Clean High-Pulls 95/65#
3/5/2012
1) Back Squat: 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%, 1×1@102.5% – rest as needed between sets.
15 Min AMRAP of:
15 Hang Squat Clean to Thrusters 95/65
30 Double-Unders
CORE: 3X15 HOLLOW ROCKS
WOD March 3rd
Workout 12 . 2
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible
3/2/2012
12 minutes Split Jerk technique work.
5 rounds for time of:
11 Deadlifts @ 225/155#
11 Pushups (hand release)
11 V-Ups