Skill:
Amateur
Squat 3×5
Bench 3×5
Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM
Professional
Squat 3×10 @ 60% of 1RM
Close Grip Bench 3 x 5 @ 80% of 1 RM
WOD:
One minute on…One minute off
30 KB Swings – RTG 70/53 RX 53/35
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round not completed, perform a 10 burpees.
Post rounds completed and if any penalties were counted to comments.
Thursday 02/06/14
Skill:
Beginner
Squat 3×5
Intermediate
Front Squat 3 RM ( work up to a 3 RM)
Advanced
Floor Press 5 RM
WOD:
Beginner
Squat 3×5
Intermediate
Front Squat 3 RM ( work up to a 3 RM)
Advanced
Floor Press 5 RM
WOD:
Complete 5 rounds:
Max Reps of:
Dynamic Push Ups (click for video)
50 yard Farmer’s Walk – AHAP
50 yard Farmer’s Walk – AHAP
*Rest 60 seconds between rounds
*AHAP = As Heavy As Possible
*AHAP = As Heavy As Possible
Post loads used and total reps to comments
Wednesday 02/05/14
Skill:
5x3 Turkish get ups ( adding weight each set)
WOD:
5x3 Turkish get ups ( adding weight each set)
WOD:
Annie Annie Are You OK
50-40-30-20-10
push ups
sit ups
Brought to you by Kevin Libersat and Brandon Vickers
Tuesday 02/04/14
HERO WOD
“Tillman”
7 Rounds for Time of:
7 Deadlifts 315/210
1 Full Gasser ( 200 M Sprint )
15 Pull-ups
rest 45 sec Between Rounds
Pat Tillman was a former Arizona Cardinal who gave up a 9 million dollar NFL contract to join the United States Army after the events on 9/11.
He was killed in Afghanistan in 2004. The official story was that he was shot by enemy forces during an ambush, but it was later revealed that he may have been killed by friendly fire, and that Army commanders and members of the Bush administration covered up the truth of what had happened.
Click the link below to see a short Video Biography on Pat Tillman
http://www.biography.com/people/pat-tillman-197041/videos/pat-tillman-mini-biography-2197968378
“Tillman”
7 Rounds for Time of:
7 Deadlifts 315/210
1 Full Gasser ( 200 M Sprint )
15 Pull-ups
rest 45 sec Between Rounds
Pat Tillman was a former Arizona Cardinal who gave up a 9 million dollar NFL contract to join the United States Army after the events on 9/11.
He was killed in Afghanistan in 2004. The official story was that he was shot by enemy forces during an ambush, but it was later revealed that he may have been killed by friendly fire, and that Army commanders and members of the Bush administration covered up the truth of what had happened.
Click the link below to see a short Video Biography on Pat Tillman
http://www.biography.com/people/pat-tillman-197041/videos/pat-tillman-mini-biography-2197968378
Thursday 01/30/14
Skill:
Snatch Balance (15 Minutes to work to 1 RM )
WOD:
'3 Dog Night'
Three sets for max reps of:
60 seconds of Shoulder to Overhead
- RTG 115/75 RX 95/65
60 seconds of Burpee broad jumps
- 4'/3'
60 seconds of Rest
Wednesday 01/29/14
Skill:
L sits
WOD:
Fantastic 4
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
Walking Lunges with Dumbbells x 25 Yards
Box Jumps x 20 reps
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.
L sits
WOD:
Fantastic 4
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
Walking Lunges with Dumbbells x 25 Yards
Box Jumps x 20 reps
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.
Tuesday 01/28/14
Skill:
Bench Press
WOD:
Push Press @ 80% of Press 1 RM – 5 reps
Chin Ups – 3 reps
Push Press @ 80% of Press 5 RM – 3 reps
Chin Ups – 5 reps
Push Press @ 80% of Press 5 RM – 1 rep
Chin Ups – 7 reps
Bench Press
WOD:
Push Press @ 80% of Press 1 RM – 5 reps
Chin Ups – 3 reps
Push Press @ 80% of Press 5 RM – 3 reps
Chin Ups – 5 reps
Push Press @ 80% of Press 5 RM – 1 rep
Chin Ups – 7 reps
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