W.O.D.

Monday, April 27, 2015

STRENGTH & CONDITIONING CLASSES Strength Power Clean 3 rep Conditioning 3 rounds 1 min max reps power clean 1 min max reps burpees over bar 1 min rest BURN CLASSES For time complete: 40 Kettlebell Swings 30 Dumbbell Push Press 20 Goblet Squats w/KB 10 Turkish Get ups 20 Goblet Squats 30 Push Press 40

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Friday, April 24, 2015

STRENGTH & CONDITIONING Strength Front Squat 3 rep 3x @50%; 3x@55%; 3×65% 3x@75%; 3+@85% Conditioning 3 rounds 400m run 30 wall ball BURN CLASSES For time: 20 Burpee Box Jumps 30 Ball Over the Shoulder 40 Jumping Lunges 50 Sit-ups 400 Meter Run 50 Sit-ups 40 Jumping Lunges 30 Ball Over the Shoulder 20 Burpee

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Thursday, April 23, 2015

STRENGTH & CONDITIONING Strength Strict Press 5 rep day 5x @ 45%; 5x @ 50%; 5x @ 60% 5x @ 70%; 5+ @ 80% Conditioning 4 rft — 10 Ball over Shoulder 6 strict press 4 burpees

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Wednesday, April 22, 2015

STRENGTH & CONDITIONING CLASSES Conditioning 5 rounds With a 4 minute running clock: 500m row In remaining time max double unders (or singles) 1 minute rest between rounds *Score is total number of double unders/singles completed BURN CLASSES 3 rounds for time of: 40 Dumbbell Thrusters (35#/25#) 30 Russian Twists 20 Dumbbell Burpee Deadlifts 10

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Tuesday, April 21, 2015

STRENGTH & CONDITIONING Strength/Skill Dips, 4 sets, 5 reps increase difficulty/weight Conditioning 3 rounds for time of: 200m run 21 kb swings (55#/35#) 10 dips BURN CLASSES As many reps as possible in 25 minutes of: 400 meter run 10 Dumbbell Push Press (25#/25#) 15 Kettlebell Swings (55#/35#) 20 OH Plate Lunges (35#/25#)

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Monday, April 20, 2015

*STRENGTH & CONDITIONING Strength Deadlift 5 rep day 5x @ 45%; 5x @ 50%; 5x @ 60% 5x @ 70%; 5+ @ 80% Conditioning Alt EMOM for 12 min of: 3 Deadlifts 30 sec mountain climber or 45 sec plank BURN CLASSES Stations 5 rounds, max reps, 30 sec work, 30 sec rest: Strict pull-up

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Friday, April 17, 2015

STRENGTH & CONDITIONING Strength Push Jerk 3 rep max Conditioning 12-9-6 reps for time of: Clean and push jerk (155/115) Burpee BURN CLASSES 8 rounds for time of: 200 meter run 20 Goblet Squats 10 Push-ups  

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Thursday, April 16, 2015

STRENGTH & CONDITIONING CLASSES Strength Back Squat 5 rep day 5x @ 45%; 5x @ 50%; 5x @ 60% 5x @ 70%; 5+ @ 80% Conditioning 3 rds 7 Front Squat (135#/95#) 14 Box Jumps (24″/20″)

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Wednesday, April 15, 2015

STRENGTH & CONDITIONING CLASSES Straight leg deadlift 5 x 5 not for max! ————————— 5 rft 8 dumbbell thrusters (40/30) 12 db lunges 200m run BURN CLASSES Two 10 minute AMRAP’s, ascending reps (1, 2, 3 . . . ) of: 1)  Ball over shoulder & Alley run 2)  Dumbbell Thruster & Burpees

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