Deadlift's tag archives

04.13.14

Warm-up 1) To be performed as synchronized groups of 2(M/F) 4 rds, 3 Wall walks/ 30 Dubs 2) Warm-up to be performed as a synchronized group of 6(3xM, 3xF), 30 Lunge steps/leg/ 30x6 point burpees/ 30 Squats, 30 Box jumps 3) Practice HS walking 60-100' Barbell 4) Deadlift 5-5-5-5-5+ (65, 65, 65, 75, 85%) Conditioning 5) Mixed M/F Team switching as needed to complete each exercise complete and in order prior to switching For time: 1500 mtr row 20 Rope climb 40 Plette Deficit ...

03.17.14

Warm-up 1) 750mtr Row (slow) 2) 2 rds, 20 Lunges/ 15 GHD sit-up/ 10 GHD hip extension Barbell 3) Back squat to medium heavy triple 4) Deadlift up to 315/205 for a set of 3 Rest as needed Open WOD 14.3 5) 8 min AMRAP 10 Deadlift (135/95) 15 Box jump (24/20) 15 Deadlift (185/135) 15 Box jump 20 Deadlift (225/155) 15 Box jump 25 Deadlift (275/185) 15 Box jump 30 Deadlift (315/205) 15 Box jump 35 Deadlift (365/225) 15 Box jump Rest as needed Gymnastics 6) Practice ...

03.14.14

Warm-up 1) Row 750mtr (Slow) 2) 2rds, 10 Hip extensions/ 10 Back extensions/ 10 GHD sit-ups/ 50 Dubs Bartbell 3) DE Banded Deadlift 40%x2EMOMx10 4) Deadlift  315/205 x 3 x 5 sets, 5-7 Rebounding BJs after each set to establish your bounce and rhythm. Open WOD 14.3 5) Complete as many reps as possible in 8 minutes of: (135/95) Deadlift, 10 reps 15 box jumps, 24-inch (185/135) Deadlifts, 15 reps 15 box jumps, 24-inch (225/ 155) Deadlifts, 20 reps 15 box jumps, 24-inch (275/185) D...

03.12.14

1) Practice Front lever 2) 5 rds, 5 Dragon flags/ 7 Strict ring dips 3) Work up to a max Split jerk 4) Back squat 80% x 3 every 90 seconds x 6 sets 5) 5 Minute AMRAP 4 Power clean (135/95) 8 Toe to bar 12 Box jump (24/20) rest 2 minutes 5 Minute AMRAP 4 Deadlift (205/185) 8 Toe to bar 12 Box jump (24/20) 4) Practice Muscle-ups or bar muscle-ups (barring hand tears)

03.04.14

Warm-up 1) 3 x 12 Strict HSPU 2) 3 x 12 Pistols 3) 3 x 15 GHD sit-ups AM) Barbell 1) 20 Rep Back squat, add 5 lbs from last time, rest as needed 2) Snatch from hip to max for day in 5 attempts (note attempts in comments) 3) 3-6 TNG Squat clean to overhead (165/110) EMOM x 5, add more reps from last time WOD 4) 7 minute AMRAP 2 Burpee Box jump-overs (24/20) 2 Deadlift (165/115) 4 Burpee Box jump-overs  4 Deadlift (165/115) 6 Burpee Box jump-overs  6 Deadlift (165/115) Continu...

02.26.14

Warm-up 1) Jog 800, rest till 6 minutes, Run 400 2) 3rds, NFT, 3-5 Strict Pull-up/ 3-5 Strict dip/ 15 GHD sit-up/ 15 GHD hip extension Barbell 3) 5 rds of each Even: 7 Deadlift (50% of max) Odd: 5-7 Muscle-ups Rest as needed 4) 1 round every 5 minutes x 3 rounds 15 Box jump (24/20) 12 Bar facing Burpee (Jump over any way, Must be facing bar when performing burpee) 9 Front squats(165/110) Thursdays will be rest days during the next 5 weeks. Plan on taking your first stab at th...

02.22.14

Warm-up 1)  3 rounds on 2 minute clock 15 Kettle-bell swing 5-10 strict Toes to bar (Straight leg)  Rest as needed Barbell 3) 3 rounds on 2 minute clock 10 Deadlift (60%) 10-20 Strict HSPU Conditioning 4) For reps: 2 minute AMRAP-Regional standard Box jump AMRAP (24/20) rest 1 minute 2 Minute AMRAP-Wall-ball(20/14-10') rest 1 minute 2 minute AMRAP- Toes to bar rest 1 minute 2 Minute AMRAP-STO(115/80) rest 1 minute 2 Minute AMRAP-Double-unders Rest as needed 5) Co...

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

02.12.14

Heraean Games are this weekend at Sunlife stadium. Come support our female athletes. Click this link for information. Competition Wednesday WOD 1) 10 minute AMRAP 9 Reg standard box-jump (24/20) 7 Power clean(115/75) 5 STO at 20 minute mark WOD 2) 18 minute AMRAP 5 Muscle-up 50 Wall-ball(20/14-10') 10 Muscle-up 40 Deadlift(205/155) 15 Muscle-up 30 OHS(115/75) at 50 minute mark WOD 3) 5 Minute AMRAP Bar touch burpees

02.05.14

Warm-up 1) 500 jog/ 40 BFSU/ 35 Squat/ 30 Push-up/ 25 Russian KBS (70/53)/ 20 Strict HSPU/ 15 Strict Pull-up/ 400 run Competition Wednesday- Greek Tragedy WOD 1) "Bia" 5 rounds for time: 5 Deadlift (315/205) 10 Burpees Rest till 20 minutes WOD 2) "Pegasus" 2 rds for time: 25 Wall ball (20/14-10') 100 dubs 25 Power snatch (75/55) Rest till 50 minute mark WOD 3) "Achilles" For time: 2 mile run (4x800, 2nd ave)