1 arm snatch, swing, pull up: 10.06.30

For time 21/15/9

1 arm snatch, L arm, then R arm. 20 lb men, 15 lb women
1 arm KB swing, L arm, then R arm. 20kg men, 16 kg.women.
Pullups.

Post you time.

Overhead Squats: 10.06.29

Big warmup with PVC pipe - throw in a half mile run for good measure at moderate pace

WOD:
1. 20 perfect OHS with empty bar
2. Overhead Squat: 9/7/5/3/1

Dessert:
3 rounds KTE max reps

Post 1RM OHS and max reps/round KTE

Rising Incline: 10.06.28

For time

1/2 mile run at 1% grade
KB swings - one ton total any way you want
1/2 mile run at 3% grade
Push Press - one ton total any way you want
1/4 mile run at 3% grade
25 pushups

Any way you want means you can engage 100 lbs 20 times for a ton,
Or 20 lbs 100 times - or any combo that represents lifting a ton for the set

Post time

Good Clean Form: 10.06.24

Not for time - emphasis is dialing in your form. Long rests between sets for adequate recovery.

Cleans: 20/15/10/5/3/1.

Use a lighter weight, not to exceed 1/2 body weight on the 20/15/10 reps.

Ramp up on the 5/3/1 phase with added weight, focusing on the form cues you received from your coach to improve performance.

Post your 1RM.

Farmer's Lunge Buttkicker - 10.06.23

For Time, start and finish with Farmer's Carry on the top deck

5 Rounds Farmer's Carry for 70 yards, 50% bodyweight

4 Rounds Lunges for 70 yards, 25% bodyweight

Dessert: 70 KB swings, Male 20KG, Female 16KG.

Note that cast iron plates may be easiest utensil to use for this workout.

Post your time.

Push Press Volume: 10.06.22

Going Up, Not for time:

50 Push Jerks

Warrior: 60KG

Athlete: 50KG

Fit: 40KG

Novice: 30KG

Dessert: 50 situps - yup - drive it home.

Post your total tonnage lifted.

Run, Angie, Run: 10.06.21

For time:

1. Run 1/2 mile (normal rowing/biking substitutes ok)

2. Complete, in sets/reps as you see fit

100 pushups

100 pullups

100 situps

100 squats

3. Run 1/2 mile.

Record total time.

Deadlifts, just deadlifts: Thurs, 10.06.17

Deadlifts: 5/5/3/3/1

Post your 1RM lift.

AMRAP 20 outside: Wednesday, 10.06.16

AMRAP 20 min outside

1-lap run round the parking lot

20 box jumps

20 sit-ups

20 KB swings W-16KG M-20KG

Longest Mile for Tuesday

Very simple longest mile for time

Run 1/4 mile

25 pushups

Run 1/4 mile

25 one arm push press with 10% bodyweight, L arm

25 one arm push press with 10% bodyweight, R arm

Run 1/4 mile

25 pushups

Run 1/4 mile and call for your time.

Substitutions on 1/4 mile run include 500 meter row or 3/4 mile stationary bike.

Post your time.

Fran! Run! on a Monday evening- 10.06.14

Monday afternoon fun:

This week is endurance week - get ready for running every day mixed up with other goodies.

Today's workout:

1. Fran: 21/15/9 of Thrusters mixed with pullups

2. Run 1 mile or Row 2KM

Levels:

Elite: 50 KG thrusters/Kipping pullup

Athlete: 40 KG thrusters/Kipping pullup

Fit: 30 KG thrusters/jumping pullup

Novice: 20 KG thrusters/assisted pullup machine

Post total time for Fran plus a mile.

Run, Press, Pull, KTE: 10.06.10

Warmup: PVC pipe and easy 1/4 mile run

WOD:

For Time:

Starts and finishes with 1/4 mile run - 1 mile total run distance

First three rounds are

1. 1/4 mile run, followed by 21/15/9 diminishing reps of

2. DB bench press 1/3 bodyweight total weight (ex 180lb person uses 2x30# DBs)

3. Pullups

4. Knees to Elbows

And finish with last 1/4 mile run for total of 1 mile run distance

Above is Gold level prescription.

Platinum uses 1/2 body weight for DB press

Silver uses dip station for dips instead of ring dips and jumping pullups

Bronze uses assisted dip and pullup machine

Dessert: 100 STDs- Seated Tossing DBs (formerly tossing Italian twists).

Deads. Just Deadlifts. 10.06.09

Warmup: PVC Pipe warmup first. Practice "Good Mornings" with empty bar - 20 reps.

Deadlifts: 7/7/5/5/3/3/1

Post 1RM. Compare to May 4 .

Dessert: KTE - Knees to elbows pushing for max reps, then Heartbreak Hill.

Burpees for time

Burpees - that's all, just Burpees.

100 of 'em for time, but with this caveat: time is up at 20 mins.

Record your time or how many you completed in 20 mins.

Not so sure you'll be eager for dessert.

Overhead and Lunge: 10.06.07

Not for time - strength development primarily, but you know there is always a cardio kick, right?

Warmup - spend some time using the PVC pipe to adequately warm up your shoulders.

5 sets of 8 presses overhead using the barbell - you are free to use a press, push press, or push jerk. Expectation is that you will start with a reasonable 8 rep weight and progress up in weight on subsequent sets. 8 reps per set means that you do not rack the weight until all 8 reps are accomplished: 4+2+2 does not equal 8 reps/set. 8 reps, start to finish, is the goal per set.

Superset each set of overhead work with a 70 yard body weight lap lunge upstairs.

Workout looks like this:

5 sets of 8 count overhead push press/jerks alternating with

5 sets of 70 yard bodyweight lap lunges

Post the total tonnage of your last successful overhead press - if you lift 50KG all 8 reps, then your post is 400KG of weight.

Dessert: 20 minutes of steady state cardio work - treadmill, bike, jumprope, rower, easy pace on Heartbreak Hill: whatever you choose. Pace is moderate, not intense, just to help clear those byproducts you've created in the workout.

DB Clean & Press, Pullup: 10.07.20

For Time: 21/15/9 of

1. DB Hang Power Clean and Press with 1/6 BW DB (i.e. 180# man uses 30# DB)

- Right Arm

- Left Arm

2. Pullups

Post time with any mods/scaling.

And welcome back Kenric post meniscal repair.

Run, Burpee, Run, Lunge. 10.06.02

For time:

Heartbreak hill run

30 Burpees in the parking lot.

Heartbreak hill run

Lap lunge with 20% bodyweight.

Record time and compare to 4.26.10.

Spartan Chipper for Time. 10.06.01

Spartan Chipper - 300 reps total.

Complete Two Rounds For Time

50 KB swings - 1/4 Bodyweight

40 Push Press - 1/3 Bodyweight with Dumbells

30 Squats - 1/3 Bodyweight with Dumbells

20 Knees to Elbows

10 Pullups

Dessert: Heartbreak Hill - single lap.

Post your time and compare to April 26 workout.