Monthly Archives: February 2016

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2-22-16

Strength: Back Squats

Workout 11.1

MEN & WOMEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 55lbs)

 

MASTERS MEN & WOMEN includes Masters Men/Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (65lbs / 45lbs)

 

Hotshots 19

Hotshots 19

190m Run

19 Burpees

19 Deadlifts

19 Sit Ups

19 Overhead Squat

19 Push ups

19 Shoulder Press

19 Push Press

800m Run

19 Air Squats

19 Power Cleans

19 Ring Rows

19 Power Snatch

19 Knee Raises

19 Back Squats

19 Kettlebell Swings

19 Shoulder Press

190m Run

 

 

2-19-16

WOD:

Death By Box Jumps, Pull Ups, Handstand Push Ups

Min 1- 10 Handstand Push ups

Min 2-10 Box Jumps

Min 3-10 Pull ups

Min 4-12 HSPU

Min 5-12 Box Jumps

Min 6-12 Pull Ups

Min 7-14 HSPU

Continue the pattern until you do not complete the set number of reps within the minute.

2-18-16

Strength: Push Press + Static Hold

Skill: Turkish Get Ups

 

WOD: For Time

500m Row

400m Run

30 Toes to Bar

20 Sumo Deadlifts (115/75)

10 Hang Snatch + Overhead Squat (115/75)

2-17-16

Strength: Deadlifts

Skill: 100m Sprint

 

WOD: 12 Min AMRAP

80 Double Unders

20 Wall-Balls

 

2-16-16

Strength: Snatch Balance

 

WOD: For Time

400m Run

80 Air Squats

60 Sit Ups

40 Hand Release Push Ups

20 Pull Ups

 

 

2-15-16

Strength: Front Squats

 

WOD: 13.1 Open WOD w/Cleans

17 Min AMRAP

40 Burpees

30 Power Cleans (75/55)

30 Burpees

20 Power Cleans (125/85)

20 Burpees

10 Power Cleans (175/115)

10 Burpees

AMRAP of Power Cleans @ (225/145)

 

2-13-16

3 Rounds

10 Med Ball Squat Cleans

10 Med Ball Push Ups

Rest 1 Minute

3 Rounds

2 Rope Climbs

10 Shoulder to Over Head (115/75)

Rest 1 Minute

3 Rounds

10 Front Squats (115/75)

10 Burpees

2-12-16

Strength: Deadlift

WOD:

30-20-10

Kettle Bell Swings

Overhead Lunges

 

2-11-16

Skill: Timed Jog/Run

Strength: Snatch Complex

 

WOD: 10Minute AMRAP

Max Wall Balls

*At the top of each Minute Stop and complete 2 Wall Climbs or 8 Hand Release Push ups*