Month: January 2017

AMRAP and then AMRAP

THE FITNESS! 20 min AMRAP 5 Power Cleans  155|115 10 Toes to Bar 15 Wall Balls  20|14 10 min AMRAP 3-6-9-12-15-18 Thrusters  105|75 Chest to Bar Pull Ups * rest 5 mins between segments

Push Press and a Partner Workout

Strength:  Push Press 7 reps Every 2 mins x 6 sets * increasing in weight superset with 30 second plank hold Conditioning: AMRAP x 25 mins (2 people) 20 Handstand Push Ups 30 Calories 40 Hand Release Push Ups 50 Slam Balls * must switch every 30 secs

Lurong WOD 3

Strength: Every 3 min x 6 5 rep. Front Squat (from floor) Superset: 10 Deadlifts 7 min AMRAP: 5 Front Squats (155/115) 7 Bar facing burpees  

Back Squats and a Chipper

Strength:  Back Squats 3 Reps Every 3 mins @ 65, 70, 75, 80, 85%, * Superset with 5 strict pull ups then AMRAP at 90% of 1RM (6 total sets) Conditioning:  For time 15 Deadlifts  135|95 30 Pull Ups 15 Hang Power Snatches 30 Chest to Bar Pull Ups 15 Power Snatches 15 Muscle Ups 15 Snatches

Choose Your Own Adventure and Open Prep.

Strength:  Bent Over Row 12-12-12-12-12 Superset with either (a) 10 Triceps Pull Downs -or- Superset with (b): 8 Double KB Front Squat Conditioning:  either – or (a) 13 min AMRAP 400m Run 40 KBS 40 Sit Ups 40 Push Ups (b) Open Prep: 13 min AMRAP 3-6-9-12-15-18… Clean and Jerk 135|95 Toes to Bar * …
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