Thursday, October 23, 2014

Friday 141024

Deadlift 5-3-3-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

—Then—

In 12 mins do:

12 Muscle-ups
then in the remaining time, AMRAP of:
15 Kettlebell Goblet Squats, 1.5/1 pood
25 AbMat Sit-ups

35 Double Unders

Tuesday, October 21, 2014

Wednesday 141022

Squat, 10 mins

Spend a total of 10 minutes in a low squat, this is meant to be a stretch/mobility excercise. If you must stand up stretch and loosen up then return to the low postion as soon as posible, until 10 minutes is complete.

--Then--

For time:

Indian Run, 1 mi

In preperation for "Barbells for Boobs" Grace Today will focus on loosening up and mobility. Compile a group of runners and complete a 1 mile run with the runner in the rear running to the front continuously until the distance is complete.

--Then--

Mobility

This is not a timed workout.

Spend the rest of your time at the gym performing mobility excercises with emphasis on the the hips and shoulders.

Monday, October 20, 2014

Tuesday 141021

Snatch 1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

--Then--

3 rounds for time of:
Run, 400 m
15 Squat Snatches, 75 lbs
25 Push-ups

Sunday, October 19, 2014

Monday 141020

Dirty Thirty
For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees

30 Double Unders

Thursday, October 16, 2014

Friday 141017

For time:

50 Bench Presses, 135 lbs

--Then--

Death By Back Squat

With a continuously running clock perform:
1 Back Squat, 1x bodyweight in the first 1 min,
2 Back Squats, 1x bodyweight in the second 1 min
3 Back Squats, 1x bodyweight in the third 1 min ...

Continuing this for as long as you are able.

Wednesday, October 15, 2014

Thursday 141016

8 rounds for time of:

Row, 250 m
9 Chest-to-bar Pull-ups
7 Push-up (hand release)s
5 Box Jump (30 in.)s

Tuesday, October 14, 2014

Wednesday 141015

Snatch Balance
1-1-1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

--Then--

"Tommy Mac"
 
2 rounds for time of:
12 Burpees
12 Thrusters, 115/75 lbs
12 Burpees
12 Power Snatches, 115/75 lbs
12 Burpees
12 Push Jerks, 115/75 lbs
12 Burpees
12 Hang Power Cleans, 115/75 lbs
12 Burpees
12 Overhead Squats, 115/75 lbs

Monday, October 13, 2014

Tuesday 141014

Push Press 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

—Then—

AMRAP 20 mins: 400 m and Wall Balls
Complete as many rounds as possible in 20 mins of:
Run, 400 m

40 Wall Balls, 20/14 lbs

Sunday, October 12, 2014

Monday 141013

Push-ups : Max Set
A single set of Push-ups for max reps.

—Then—

Annie Get Your Pistol
For Time:
50-40-30-20-10
Double Unders 
Sit Ups (Abmat) 

10 Pistols after each round.

Thursday, October 9, 2014

Friday 141010

AMRAP 11 minutes:
1 Hang Clean, 115 lbs
1 Shoulder-to-Overhead, 115 lbs
1 Muscle-up
20 Double Unders
2 Hang Cleans, 115 lbs
2 Shoulder-to-Overheads, 115 lbs
2 Muscle-ups
20 Double Unders
3 Hang Cleans, 115 lbs
3 Shoulder-to-Overheads, 115 lbs
3 Muscle-ups
20 Double Unders
4 Hang Cleans, 115 lbs
4 Shoulder-to-Overheads, 115 lbs
4 Muscle-ups
20 Double Unders
5 Hang Cleans, 115 lbs
5 Shoulder-to-Overheads, 115 lbs
5 Muscle-ups
20 Double Unders
6 Hang Cleans, 115 lbs
6 Shoulder-to-Overheads, 115 lbs
6 Muscle-ups
20 Double Unders
7 Hang Cleans, 115 lbs
7 Shoulder-to-Overheads, 115 lbs
7 Muscle-ups
20 Double Unders
8 Hang Cleans, 115 lbs
8 Shoulder-to-Overheads, 115 lbs
8 Muscle-ups
20 Double Unders
10 Hang Cleans, 115 lbs
9 Shoulder-to-Overheads, 115 lbs
9 Muscle-ups
20 Double Unders
11 Hang Cleans, 115 lbs
10 Shoulder-to-Overheads, 115 lbs
10 Muscle-ups
20 Double Unders
12 Hang Cleans, 115 lbs
11 Shoulder-to-Overheads, 115 lbs
11 Muscle-ups
20 Double Unders
13 Hang Cleans, 115 lbs
12 Shoulder-to-Overheads, 115 lbs
12 Muscle-ups
20 Double Unders


If you complete the full WOD before 11 minutes restart and continue accruing reps.