Monthly Archives: September 2015

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9-18-15

Strength

Make-Up Day on Missed 1 Rep

or

Bench Press

WOD

 

9-16-15

Strength

Deadlifts

 

WOD

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9-15-15

Strength

1RM Restest Week

Front Squat & Back Squat

WOD

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9-14-15

Strength

1RM Restest Week

Shoulder Press & Push Press

 

WOD

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Double Helen

3 rounds

400m run

21 Kettle Bell Swings (53/35)

12 pull ups

Rest 2 minutes

3 rounds

400m run

21 Kettle bell swings (53/35)

12 pull ups

9/11 Memorial Workout

Row 2001 meters

Then 11 reps of the following:

Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)

Then
Row 2001 meters

 

The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

 

9-10-15

WOD

15 min AMRAP

200m run

10 wall balls

10m Broad Jump

10 Hand Release Push ups

1 Tire Flip

9-9-15

Strength

Shoulder Press + Front squat

 

WOD

60 second Plank

50 Kettle Bell Swings (55/35)

40 Shoulder to Overhead (105/75)

30 Toes to Bar

20 Sumo Deadlift High Pulls (105/75)

10 Overhead Squats (105/75)

 

Festivus Games 2015 Run through

Strength

Part 1:Back Squats

2 Minute Max Reps (95/65)

 

Part 2: Deadlifts

3- :30 rounds for total weight lifted

1:30 rest after each set

 

Example:60 reps @135#=8,100#

or 37 reps@225#=8,325#

 

WOD:

Part 3:

1 minute Row for Max Calories

Part 4:

12-10-8-6-4-2

Reverse Overhead Lunges (45/25)

Burpees to plate

Labor Day

“Hotshots 19”

6 rounds For Time
30 Air squats
19 Power Cleans (135/95)
7 Strict pull ups
400m run