amrap's tag archives

06.16.14

Warm-up 1) 2rds, 400 meter run/ 60 second wall sit/ 60 second plank/ 60 second superman hold 2) Mobility as needed Gymnastics 3) Max rep Ring dips 4) Pull B Barbell 5) Back squat, Week 4/ day 1, [4 x 9@70 + 20 pound increase from Week 3] 6) Snatch to 90% then, 3x1 at 90% Conditioning 7) 10 minute AMRAP 100 double unders 50 shoulder-to-overhead (95/65 lbs) 25 toes-to-bar

06.10.14

Warm-up 1) 6 minute jog (2:30 at half way point) Perform 7 Push-ups/ 7 Squats at the top of every minute. You will need stop watch. 2) Mobility as needed Gymnastics 3) Pull B Barbell 4) Muscle-snatch to heavy  5) 5 efforts, 1 stop snatch (Below knee) Conditioning 6) 5 rounds (10 minutes) Even: AMRAP- Burpees Odd: 30 UB Double-unders

05.17.14

Warm-up a) 5 minute jog b) Mobility for squat Barbell 1) Back Squat 3-3-3-3-3+ (70-70-70-80-90%) Conditioning 2) Class Team WOD at 11am Join us for our 6 year anniversary festivities today from 12pm-? and later tonight at Lucali with an option for Purdy Lounge after hours.  

02.18.14

Warm-up 1) 3 rds, 20 Jack variations/ 10 KB swings/ 15 GHD sit-ups 2) Mobility for snatch AM) Barbell 1) 3 Power snatches(165/105) EMOM x 5 2) 5 TNG Squat snatch(135/95) EMOM x 6  3) 20 rep Back squat, add 5 lbs from last day WOD 4) 10 min AMRAP 30 Double-unders 12 Wall ball(20/14-10') Skill practice 5) Practice Kipping/ Butterfly pull-ups or T2B PM) 1) 7 rds each Even- C2B Odd- KBS (53/35) Determine your sweet spot for reps. Maintain some rest for each minute an...

02.15.14

Warm-up 1) 3 x 10-20 Srict HSPU, rest 2 minutes after each set 2) 3 x 10-20 T2B, rest 2 minutes after each 1) Deadlift 60%x10x3 sets, rest 2 minutes after each 2) For reps:  2 minute AMRAP-Regional standard Box jump AMRAP (24/20) rest 1 minute 2 Minute AMRAP-Shoulder to overhead (115/80) rest 1 minute 2 Minute AMRAP-Wall-ball (20/14-10') rest 1 minute 2 Minute AMRAP-Double-unders rest as needed 3) Cool down- Practice C2B pull-ups and or ring muscle-ups