row's tag archives

04.17.14

Rest day  or Perform Fridays workout if you plan on resting on Friday instead Warm-up 1) 10x40' Relay HS walking/ 10x40' Relay Broad jumping/ 10x100' Relay Shuttle sprints 2) DB split snatch practice and to heavy Barbell 3) Power clean + 1 jerk 3-3-3-3-3+ (50, 60, 70, 80, 90%) Conditioning 4) For time: 1000 row 20 Burpee Box jump (30/24) 15 Overhead squat (165/110) 10 CNJ 5 Muscle-up

04.16.14

Warm-up 1) Row 30:30 x 10 rds (W:R) 2) 3rds, 10 Ring dips/ 10 Box jump (24/20)/ 10 GHD sit-up Barbell 3) Snatch to max for day, then 3x3 (70-75% of mfd) 4) Push press 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) Battle for Biscayne Preparation or 6) "Isabel" 30 Snatch (135/95)

04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3x2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie row 10 Muscle-ups If performing with a partner each must complete 100 dubs prior to dividing up the rest as needed. Gymnastics 4) Cooldown Bar muscle-up Practice

04.12.14

Warm-up 1) 100 meter UB Buddy carry x 4 rds 2) Rope climb practice Barbell 3) Back squat 5-5-5-5-5+ (65-65-65-75-85%) Conditioning 4) M/F team each complete one round of the following: 1000 meter row 25 Pistols 15 Cleans (225/135)

04.11.14

Warm-up 1) 3K Partner row, break up into even sets, focus on transitions in and out of rower, 2) Practice HS walk with partner 60-100' 3) Work up to max DBS for day for each arm Barbell 4) Power clean + 1 jerk 5-5-5-5-5+ (65, 65, 65, 75, 85%) Perform the jerk after the last power clean Conditioning 5) Perform as M/F team alternating rounds 8 rds (4 each) 10 Dumbbell snatch (75/50) 10 Box-jumps (30/24) 200 meter sprint rest as needed 6) For time: 80 HSPU 400 Dubs Divid...

04.06.14

Warm-up 1) HS walk practice Conditioning 2) For time: 50 cal Row 40 Pistols alternating 30 DBS (70/50) 20 Burpee pull-up 100 yd OH lunge (135/95) Gymnastics 3) Muscle-up practice

03.24.14

Warm-up 1)  500 meter row 2) Movement prep and warm-up. Perform small sets of each movement till you feel ready. Barbell 3) Back squat 3x5 reps across 4) Open WOD 14.4 14 minute AMRAP 60 Calorie row 50 T2B 40 Wall ball (20/10'-14/9') 30 Clean (135/95) 20 Muscle-up

03.16.14

Warm-up 1) 2 rds, 200 run/ 20 push-up/ 20 GHD sit-up 2) Open WOD 14.3 or Barbell 3) Push press 5x5 Gymnastics 4) Ring dips 5 max sets Conditioning 6) 3 rounds for time: 10 Shoulder to overhead 15 Toe to bar 20 Burpee 25 Calorie row/ Airdyne

01.22.14

Warm-up 1) 1 round every 3 minutes, 10 Triple-unders (30 Dubs)/ 15 Hip extension/ 15 GHD sit-up 2) 2 Power clean + 2 front squat + 1 Jerk in 10 min (not maximal, use as warm-up) Barbell WOD 1) Find 5 rep max TNG Power clean in 6 minutes. Bar may not rest on floor. Rest 2 minutes Find Max Clean + 2 Front squat in 6 minutes. Clean is to be done anyway but 2 front squats must be performed immediately after. Rest till 20 minutes  WOD 2) 5 rounds for time: 12 STO(115/75) 9 T2B 6...

01.18.13

Warm-up 1) 5 minute light row 2) Mobility for lifts 3) 10 wall balls(20/14)(10/9') Every 30 Seconds x 5 Barbell 4) DE Deficit Deadlift 45%x2EMOMx10 Conditioning 5) For reps: 3 minute AMRAP-Regional Sandard Box jump (24/20) rest 1 minute 3 Minute AMRAP-T2B rest 1 minute 3 Minute AMRAP-Calorie row or calorie airdyne More conditioning 6) Heavy Prowler Pushes, 40 yds in 20 seconds or less. Determine load based on that time frame to complete.