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2013 - BAM!!!

12/30/2013

1 Comment

 

esday, December 31

New Years Eve WOD

January 31 - Wall Balls 20/14

February 28 - pull-ups

March 31 - GHD SIT-UPS

April 30 - OH Squat 75/55

May 31 - Box Jumps 24"

June 30 - hang power cleans 75/55

400m run

July 31 - GHD Hip Ext

August 31 - DU

September 30 - Front Rack Stationary Lunge (alt) 75/55

October 31 - push-ups

November 30 - Air Squats

December 31 - push press 75/55

400 m run

***Same bar for all lifts***

1 Comment

Monopoly Monday

12/29/2013

0 Comments

 
Monday December 30

Strength - Back Squat

Warmup x 5


10.10.10
60%,70%, 80% of 1 rm


WOD 3 Rounds



Rx
1 min Row (Calories)
1 min Burpee
1 min Box Jump (24/20)
1 min KB Swings (53/35)
1 min REST

L2

BJ 20/18
KBS 35/26

L1
BJ 18/12
KBS 26/13

Scoring - calculate total number of reps and calories






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Friday Fun

12/26/2013

0 Comments

 
Strength - Front Squat

Warmup 2x5
5 reps @ 65% of 1rm
5 reps @ 75% of 1rm
5 reps @ 85% of 1 rm


WOD - 15 min amrap 

Rx
50x DU
25 K2E
100m farmer walk 90/50
25 GHD sit-ups 

L2
25x DU
25 K2E
100m farmer walk 80/40
25 GHD SIT-UPS

L1
150 JR
15 K2?
100m farmer walk 60/20
25 sit-ups 




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Burn The Grub Off Thursday

12/25/2013

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Thursday December  26

Strength - Squat Clean
Warmup - 2x5
5 @ 65% of 1rm
5 @ 75% of 1rm
5 @ 85% of 1rm

Rx
10 burpee buyin
20 Deadlifts 225/135
200m run
40 goblet squats 53/35
400 m run
80 push-ups
800 m run
10 burpee buy out

L2
10 burpee buyin
20 Deadlifts 155/105
200m run
40 goblet squats 35/26
400 m run
80 push-ups
800 m run
10 burpee buy out

L1
10 burpee buyin
20 Deadlifts 115/75
200m run
40 goblet squats 26/13
400 m run
80 push-ups
800 m run
10 burpee buy out




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12 DAYS OF CHRISTMAS

12/23/2013

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Style 1

1 rope climb
2 Box Jumps 30/24
3 HSPU
4 C&J 135/95
5 push-ups
6 K2E
7 KB Swings 53/35
8 DU
9 Ring dips
10 pistols
11 pull-ups
1200 meter run



Style 2 - Barbell 95/65

1 deadlift
2 HPC
3 front Squats
4 press
5 back squats
6 push press
7 thrusters
8 squat cleans
9 push jerk
10 power snatch
11 OH squat
1200 meter run




YOUR CHOICE :))



Merry Christmas!!!







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Legs Like Jen Monday

12/22/2013

0 Comments

 
Monday, December 23

Strength - Power Snatch

Warmup 5x2
5 @ 65% of 1RM
5 @ 75% of 1RM
5 @ 85% of 1RM


WOD - Legs Like Jen

Rx
21,15,9
Clusters 95/65
Box jumps 24"

 50 DU

21,15,9
Wall balls 20/14
Front rack waking lunges 95/65

800m run


L2
21,15,9
Clusters 75/45
Box jumps 20"

25 DU

21,15,9
Wall balls 16/12
Front rack waking lunges 75/45

800m run


L1
21,15,9
Clusters 55/25
Box jumps 12"

 150 JR

21,15,9
Wall balls 14/10
Front rack waking lunges 55/25

400m run

***same bar for both but can build or tear down for either 



0 Comments

Hard Core Thor Friday

12/19/2013

0 Comments

 
Friday, December 20

Week 4 (deload) Wendler - remember  90% of 1RM

Deadlifts  5 warmup reps 
5reps @ 40%
5reps @ 50%
5 reps @ 60%


WOD - Thor 2 RFT

Rx
20 OH walking lunges - 135/95
10 toes to bar
5 ring muscle ups
10 sledge hammers each arm
20 burpee box jumps - 30/24"

L2
20 OH walking lunges - 95/65
10 toes to bar
3 pull-ups / 3 banded ring dips x 5
10 sledge hammers each arm
20 burpee box jumps 24/20"

L1
20 OH walking lunges - 45 /15
10 toes to ?
3 jump pull-ups / 3 triceps dips
10 sledge hammers each arm
20 burpee box jumps - 20/12"




0 Comments

Train Hard Thursday

12/18/2013

0 Comments

 
Thursday, December 19

Skill - pistol practice

WOD - 5RFT
Rx

21 SDHP (75/55)
15 Thrusters (75/55)
9 KB swings (53/35)
Run 400m 

L2

21 SDHP (55/35)
15 Thrusters (55/35)
9 KB swings (35/26
Run 400m 



L1
21 SDHP (35/15)
15 Thrusters (35/15)
9 KB swings (26/13)
Run 400m 

****same bar for SDHP & Thrusters



0 Comments

Double Dose Wednesday

12/17/2013

0 Comments

 
Wednesday, Dec 18

Week 4 (deload) Wendler - remember 90% of 1RM

Bench Press - 5 warmup reps 
5reps @ 40%
5reps @ 50%
5 reps @ 60%


WOD - 2RFT
800m run
15 Deadlifts 225/155
15 wall balls 20/16

L2
800m run
15 Deadlifts  185/115
15 wall balls 16//12

L1
400m run
15 Deadlifts 135/75
15 wall balls 14/10







0 Comments

Killer Kelli Tuesday

12/16/2013

0 Comments

 
WOD - 1RFT

Rx

5  PC 155/105
10 hspu
20 burpees
30 ring dips
40 box jumps 24"
50 oh press with plate 45/25
60 lateral jumps (jumping over power clean bar)
70 jumping lunges
80 push ups
90 air squats
100 sit ups


L2 - 125/75, 1mat, band ring dips, 20"BJ, 35/15,

L1 - 95/45, 2 mats, 18/12" BJ, 25/10
0 Comments
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