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Monthly Archive for: ‘August, 2011’

8-31-11 Wed

31 Push Ups

10-15min of OH Press Work
SP-PP-PJ 3-3-3 continuous

10 Min AMRAP
10 DU
10 Hang Power Snatch (75/52)

10min Rest

10 Min AMRAP
5 Clean and Jerks (135/93)
5 Lat Jump Burpees over Bar

8-30-11 Tues

30 Push Ups

10 Rounds For Time
5per KB Snatch (16/12)
7 OH Squats (95/63)
5 Pull Ups

Sign up for Fight Gone Bad 6

8-29-11 Mon

29 Push Ups

-Task Oriented FGB-
3 Rounds For Time
20 Wall Ball Shots (20/14)
20 SDHP (75/55)
20 Box Jumps (20″/20″)
20 Push Press (75/55)
20 Cal Row
Mandatory 1min Rest

8-27-11 Sat

27 Push Ups

For Time
800m Run
40 DU’s (Sub 3:1 singles)
3 Rounds of Cindy

400m Run
30 DU’s
3 Rounds of Cindy

Long 200m Run
20 DU’s
3 Rounds Of Cindy

8-26-11 Fri

26 Push Ups

Bench Mark WOD:
-FRAN-

Register for Fight Gone Bad 6!

8/25/11 Th

24 Push Ups

3 Dead Lifts on the minute for 8min
1 Snatch 1 Reg 1 Sumo

10 Rounds For Time
5 Dead Lifts (205/133)
10 Wall Ball Shots (20/14)
5 AKBS (24/16)

8-24-11 Wed

24 Push Ups

Skills: 5min Single Jumps
—-5min Du’s

5 Rounds For Time
8 Dips
10 Power Cleans (135/93)
10 Front Squats (135/93)
8 HR Push Ups
Rec Run

8-23-11 Tues

23 Push Ups

SP: 6-5-4, PP: 3-3, PJ: 2-2 intensity range; start light and move to moderate. Mod. Heavy is ok. Do not… go to heavy.
SP is strict and a warm up for PP and PJ, Where the emphasis is on speed and explosiveness of hip drive.

AMRAP 20min
8 STO (115/83)
6 KBS (32KB/45DB)
4 Burpees

STO = Shoulder to overhead any way
KBS is American Style

8-22-11 Mon

22 Push Ups

Skills: DU’s 10Min

Strength: PP 4×10 10min max, keep intensity range light to moderate

Main: 4 Rounds For Time
15 SDHP (95/63)
12 Box Jumps (20/16)
10 Sit Ups
7 OH Squats (95/63)

8-20-11 Sat

20 Push Ups

5 Rounds For Time:
20 GTO Anyway (95/63)
16 Sandbag Waiters Lunge (36/24) 8 steps out w/ bag in R. 8 steps back w/ bag in L
12 Sandbag Squats (36/24)
100m Run
100m Time Pull
100m Run

Fri 8-19-11

19 Push Ups

Skills Work 15min
DU – Rope Climb – Hand Stand Push Ups

AMRAP 20
4 Squat Cleans (75/52)
8 Back Thrusters ” ”
12 (STO) Shoulder To Overhead Anyway ” ”
16 Lat Hops Over Barbell, said another way… 8 per side.

8-18-11 Th

18 Push Ups

Main Wod:
Buy In;
5 T2B
Long 200m Run
5 T2B

5 Rounds For Time
5 SDHP (135/93)
5 Pull Ups (C2B/CoB)
5 Box Jumps (30/24)

Cash Out;
5 T2B
Long 200m Run
5 T2B

8-17-11 Wed

17 Push Ups

For Time
L 800m Run
200m Row
20 DU’s
10 Front Squats (135/103)

L 600m Run
200m Row
20 DU’s
10 Front Squats

Long 400m Run
200m Row
20 Du’s
10 Front Squats

Long 200m Run
200m Row
20 DU’s
10 Front Squats

8-16-11 Tues

16 Push ups

Warm Up and Light Stretching Prior to top of the hour
At The Top of the hour Begin Working.

Strength WOD
SP 6-5-4-3, PP 3-3-3, PJ 1-1-1
Progression of intensity- SP Light to Mod; PP Mod to Mod Heavy; PJ Mod Heavy to Heavy

Met Con Wod
5 Rounds For Time
8 per side DB Snatch – Any Way-
6 Hang Power Clean
4 Bar Facing Burpees
2 Clean & Jerk

1 Bar only. Post DB & BB Loads And Time

Intensive Stretching After Wod. And Again Before hitting the sack.

8-15-11 Mon

15 Push Ups

DL’s – Single Jumps – WBS
10! ———– 20 ————–Rev10!

what?….
Round 1:
Do 10 DL Then 20 Singles Then 1 WB
Round 2:
Do 9 DL Then 20 Singles Then 2 WB
Round 3:
Do 8 DL Then 20 Singles Then 3 WB
Cont. This Pattern Till
1 DL – 20 Singles – 10 WBS

Rx= DL (225/153) – Singles Are Mandatory – WBS (20/14), And of course ROM

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