February 18th

/0 Comments/in /by

Snatch: 90% x2 reps, 92.5% x 1 rep, 95% x 1

Clean & Jerk: 90%x 2 reps, 92.5% x 1 rep, 95% x 1

WOD:

30 Power snatches 95/65

20 hspu

30 clean and jerks 95/65#

12 hspu

 

CORE: 2 min amrap russian twists

February 17th

/0 Comments/in /by

deadlift: 85% x 3-5 reps x

2-3 sets

2. Block pull: 90% x 1-2 reps x 2 sets

 

Gymnastics:

4×ME strict t2b rest 30sec between efforts

 

Wod:

3 rounds for time

20 front rack lunges 95/65#

20 burpees over the bar

Sunday Funday

/0 Comments/in /by

Teams of 2:

10 min to establish team total 1rm split jerk

Rest 5 min then:

200m sandbag run (partner runs with the person carrying the bag)

20 burpees while 1 person holds the sandbag in the front rack (switch as needed)

20 pull ups (sandbag held off the ground anyway)

20 min amrap

 

ONNIT SUPPLEMENTS

/0 Comments/in /by

Hey StompinGrounders! Click on the link below on the left hand side for Onnit, which is a company that specializes in supplements but also has some cool equipment and clothing. I personally use a lot of the Onnit supplements and love them!

Team Saturday

/0 Comments/in /by

Teams of 2

 

5 Min

Max Thrusters 45/35

15 Situps

 

2 min rest

 

5 min

Max Slam Ball 20/15#

15 Mt. Climbers

 

2 min rest

 

5 min

Max KB Swings 53/35#

15 Squats

 

2 min rest

 

5 min

Max Hang Clean 45/35#

10 Burpees

 

*Teams are switching between the two exercises keeping a count of the max reps

 

 

Valentines Day

/0 Comments/in /by

Squat: 3sets 2 reps 85%, Front Squat 2×2 90%, Pause Squat 2 sets 3-5 reps 80%

 

 

For time:

Run 800m
20 Deadlifts 225/155#
40 Thruster 45/35#
20 Deadlifts 225/155#
Run 800m

 

Core: 40 hollow rocks

February 13th

/0 Comments/in /by

5X3 T&G Power Snatch: work to a 3RM – rest 90 sec.

 

 

4 rounds of:

30 sec. ME ROW FOR CAL
30 sec. ME Power Cleans 135/95#
30 sec. ME ROW FOR CAL
90 sec. Rest

/0 Comments/in /by

 

bench press: 70% x 8-12 reps x 2-3

sets

2. close-grip bench: 75% x 6-8 reps x 2 sets

3. Bench w/pause 1” off chest: 65% x 10-12 reps x 2-3 sets

Wod:

 

AMRAP 10:

10 Wall Balls, 20/14

30 Double unders

 

Core: 2 min amrap russian twists

 

 

February 11th

/0 Comments/in /by

 

5×1 across at 90%

 

5 sets of:  Hang Squat clean and Jerk + Squat Clean and Jerk

Complete one CJ from the hang drop the bar and quickly complete another full CJ from the ground.

 

Wod:

20, 15 10, 15 20 reps

Push press 95/65#

Box jump overs 24/20

T2B

 

 

 

 

February 10th

/0 Comments/in /by

deadlift: 90% x 2 reps,

92.5% x 1 rep

, 95% x 1 rep

, 80% x AmRAp

3xAmrap strict pull ups

Wod:

10,9,8,7….1 reps

Squat cleans 135/95#

Burpees over the bar

Core: 2 min amrap t2b