Archives for Jun,2012

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Jun281 Comment

Friday June 29

[WOD] “The Other Total”

1 Rep Max of each of the following movements:
Overhead Squat
Bench Press
Power Clean

Jun281 Comment

Thursday June 28

[WOD]

“Kelly”
5 rounds
400 m run
30 box jumps 24/20
30 wbs 20/14

Jun271 Comment

Wednesday June 27

STRENGTH
5×5 Deadlift Linear 75% 1 Rep Max

WOD
21.15.9
Body Weight Deadlift
Toes 2 Bar
Row for Calorie

Jun26No Comments

Tuesday June 26

[STRENGTH]
15 minutes to establish 1 rep max front squat

[WOD]
3 rounds
400 m run
10 snatches 115/75
25 wall ball toss Situps

Jun251 Comment

Monday June 25

[STRENGTH]
4×4 push press linear

[WOD]
14 min AMRAP
4 strict pullups
20 lateral jumps
6 strict press 95/65

Jun22No Comments

Friday June 22

[WOD]
Hero WOD

“PHEEZY”
::: 3 Rounds :::
5 – Front Squat 165/115
18 – Pullups
5 – Deadlift 225/155
18 – Toes to bar
5 – Push Jerk 165/115
18 – Push up

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Jun211 Comment

Thursday June 21

[STRENGTH]
Power Clean 5×3

[WOD]
5 rounds
8 push jerks 115/75
300 m row
20 double unders

Power Clean instructional by Mike Burgener

Push Jerk instructional by Mike Burgener

Jun20No Comments

WEDNESDAY JUNE 20th

[Strength]
Back Squat / 5×3 Linear
80% 1 Rep max

[WOD: “Diane”]
21 – 15 – 9
Deadlift 225/155
Hand Stand Push Ups (HSPUs)

Think about this in your mind before you hit the gym today and give it your all. Turn that beast mode on and crush it. Diane is goin down!

Here is a little example from sine “beasts” attempting Diane on You Tube.

Jun191 Comment

Tuesday, June 19

STRENGTH
3 Rounds
3 Reps of each movement:

Power Snatch
Hang Snatch
Squat Snatch

WOD
3 Rounds
400 M Run
20 Wall Ball Shot 20/14
20 Toes to Bar

Jun18No Comments

Monday June 18 2012

STRENGTH
Every minute on the minute for 8 minutes complete the following:
2 Back Squat 1 Overhead Squat. Weight is 90% of Overhead 1 Rep Max

WOD
5.4.3.2.1
1.2.3.4.5

Clean and Jerk 185/135
Rope Climb