Archives

Monthly Archive for: ‘April, 2014’

Th. 5/1/14

RDL’s 5×5

For Time
20 Hang Power Snatch (90/68)
12 WBS (20/14)
8 Pistols per side
I-Run
15 HPS
10 WBS
7 Pistols per
I-Run
10 HPS
8 WBS
6 Pistols per
I-Run
5 HPS
6 WBS
5 Pistols per
I-Run

Wed. 4/30/14

Push Press 5×5

On a continuous Clock:
70th Run
3 Rounds
3 MU (sub 5 chins + 5 Dips (20# chain/ BW)) = Sx
5 STO (115/88)
7 T2B
Shoot Straight Run
2 Rounds
3 MU
5 STO
7 T2B
300m Run
1 Round
3 MU
5 STO
7 T2B
I-Run

Tues. 4/29/14

Front Squats 5×5

EMOM 15 min
1st min. – 12 KBS (32/24)
2nd min. – 8 Burpees
3rd min. – Island Run

Mon 4/28/14

Buy In:
I-Run
15 Burpees
20 Pull Ups

5 Rounds. Rx (90/68)
12 SDHP
10 Cleans -Any Way-
8 Back Rack Thrusters
30 DU sub: 100 Singles
150m Row

Buy Out:
5 C2B Pull Ups
10 Pledge Push Ups
30 Air Squats
10 Pledge Push Ups
5 C2B Pull Ups

Sat. 4/26/14 -Gym is Closed ‘Er Body At Da Pool Party!!!

There will be a Wod at the Event and it will involve Water!!!
AquaBoogie Baby!

Fri. 4/25/14 -Pool Party Saturday- Gym Closed Sat & Sun

21-15-10-6-3
PP
FSquat
Cal. Row
I-Run (out 1 in 2)
Rx (115/88)

Th. 4/24/14 -Reminder: Closed Sat and Sun-

Arnold’s with KB or DB 4×12

For Time:
5 Burpees
10 HSPU (sub Pike Push Ups)
5 Burpees
20 Walking Lunges
5 Burpees
30 Box Jumps (24/20)
5 Burpees
40 DU (sub 40 attempts & 40 singles)
5 Burpees
50 Butterfly Sit Ups
5 Burpees
40 DU
5 B
30 BJ
5 B
20 W.L.
5 B
10 HSPU
5 Burpees

Wed 4/23/14 – iQ Pool Party Sat 4/26 – …..(Box Is Closed Sat & Sun)

Hang Clean 5×[email protected]%-85% 1RM
——————————-
3-5-7-9-7-5-3
Clusters
Chins
Dips
Cleans -AnyWay-
150m Row

Rx (135/103)

Tues. 4/22/14

Roxanne Burpees
——————————-
SDHP build to a heavy set 3
——————————–
4 rounds
12 SDHP (105/78)
10 WBS (20/14)
8 Snatch Any Way
I-Run

Mon. 4/21/14

SP 4×10
————–
FSquat 5×5
—————
8min EMOM
2 Hang Squat Clean
2 Push Press
2 Clean & Jerk
135/103

Closed Sunday 4/20/14

Fri. 4/18/14

DB Bench 5×5 (alternate reps.)
——————————–
Deadlift 5×5
————————
12min AMRAP Ladder
1 Deadlift
1 HSPU
2 DL
2 HSPU
3
3
4
4
5
Etc. until Time Runs Out

Rx (155/118)

TH. 4/17/14

BB Row 5×5
___________

Man Makers 4×5
60sec Rest B/T Sets
________________

5-10-15-20-15-10-5
T2B (sub T2B mod. or V-Ups)
Air Squats
Push Ups
Butterfly Sit Ups

Wed. 4/16/14

Push Press 5×5

8 Rounds
3 Thruster (135/103)
5 Dips (20#/BW)

1-2-3-2-1 (sub Chins 4-8-12-8-4)
20′ Rope Climb
15 DU (sub: 5 Burpees + 10cal Row)
10 KBS (32/24)
5 Burpees

Tues. 4/15/14

10min rope climb practice

Super set:
Front Squats 5×5
Dips 4xME To 10 (Ring or Stationary)

12min AMRAP
3 Power Clean (135/103)
3 Box Jumps (24/20)
6
6
9
9
12
12
Etc till time expires
Record wt box and total reps

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