Friday January 31, 2014
WOD
A. Back Squat 85%x5x3sets
B. 10 Minute Ladder
2 Burpee
2 Pull-Up
4 Burpee
4 Pull-Up
6 Burpee
6 Pull-Up
...
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Thursday January 30, 2014
WOD
A. Strict Press 1-1-1-1-1
B. Push Press Same Weight 3xMax Reps
C. EMOTM 5 Min
15 Wall Ball
EMOTM 5 Min
40 D-U
EMOTM 5 Min
15 KBS 1.5/2p
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Wednesday January 29, 2014
WOD
A. Muscle-Up/Strict Pull-Up
B. Open WOD 11.2
15 Minute AMRAP
9 Deadlifts 45/70kg
12 Push Ups
15 Box Jumps 20/24"
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Tuesday January 28, 2014
WOD
A. Full Snatch + OHS
B. 10 Minute AMRAP
5 DB Thruster (RH)
5 Burpees
5 DB Thruster (LH)
5 Burpees
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Monday January 27, 2014
WOD
A. Full Clean + Front Squat
B. For 20 Minutes Perform
Odd Min 5 Clean + 10 Push-Up
Even Min 5 Strict C2B + 10 Jump Squat
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What Is Your Inner Athlete?
Friday January 24, 2014
WOD
A. Back Squat 80%x6x3 sets
B. For Time:
100 Squats
50 KBS
100 Switch Lunge
50 KBS
100 Squats
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Thursday January 23, 2014
WOD
A. 2 Position Clean + Jerk (ground and knee)
B. 10 Rounds For Reps
In one minute perform 5 Deadlift, 5 Hang clean, 5 Push Press, Then AMRAP D-U
1 Minute Rest
*Heavy as possible and score is total D-U
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Wednesday January 22, 2014
WOD
A. Muscle-Up/Strict Pull-Up
B. "Cindy XXX"
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
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Tuesday January 21, 2014
WOD
A. 2 Position Snatch + OHS (floor/knee)
B. For Time:
21-15-9
Wall Ball
T2B
Box Jump 24/30"
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For God’s Sake, Don’t Listen to Rich Froning
Monday January 20, 2014
WOD
A. Deadlift 5x3sets @80%
B. 12 Minute AMRAP
4 HSPU
6 Burpees
10 KBS 1.5/2p
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Friday January 17, 2014
WOD
A. Back Squat 75% x8x3 sets
B. "Grace"
30 Clean & Jerk 45/60
C. 100 Sit-Ups
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Thursday January 16, 2013
WOD
A1. 5 x Max Reps Strict Ring Dips
A2. 5 x Max Reps Strict Ring Row
B. For Time:
40-30-20-10
Box Jump 20/24"
Push-Up Feet on Box
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Wednesday January 15, 2014
WOD
A. Power Snatch
B. 3 Rounds For Time:
30 Burpees
25 KBS 1.5/2p
20 T2B
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Tuesday January 14, 2014
WOD
A. Weighted Chin-Up 5-5-5-3-3-3-1-1-1
B. 10 Rounds For Reps
1 Minute 5 OHS 45/60 AMRAP Wall Ball
1 Rest
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Organic, Cage-Free, Free-Range or Pastured... Sorting Through the Confusion on Egg Labels
Monday January 13, 2014
WOD
A. Power Clean + Push Press
B. 10 Minute AMRAP
5 Pull Up
10 Push Up
15 Squats
4 Burpees at the start of each Minute
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Friday January 10, 2014
WOD
A. Back Squat 70% x10x3sets
B. For Time:
100 Double Under
40 Burpees
30 Pull-Ups
100 Squats
40 Wall Ball
30 T2B
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This is the beginning of a 13 part series HQ did awhile ago, I loved it then and still do now!...If you haven't watched it I suggest you do, we'll post one every Friday.
Thursday January 9, 2014
WOD
A. Gymnastics
B. 20 Minute AMRAP
5 TGU (RH)
15 KBS
5 TGU (LH)
15 KBS
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Wednesday January 8, 2014
WOD
A. 2 Position Clean (Top Down)
B. EMOTM 16 Minutes
Odd Min 6 Hang Squat Clean 70/50kg
Even Min 12 Strict Ring Dips
C. 2 Minutes AMRAP Wall Ball
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Tuesday January 7, 2014
WOD
A. Front Squat 5-5-5-5-5 (ascending weight)
B. 12 Minute AMRAP
2 Burpee
2 Pull-Up
4 Burpee
4 Pull-Up
6 Burpee
6 Pull-Up
8 Burpee
8 Pull-Up
...you get the idea go as far as possible
Dear Mark: New Year’s Resolution Edition
Monday January 6, 2013
WOD
A. 3 Position Snatch (Top Down)
B. "Fight Gone Bad!"
Three Rounds for Reps
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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Friday January 3, 2014
WOD
A. Back Squat 65% x12x3sets
*yes we are starting a little Squat Cycle
B. 3 Rounds For Quality
Min 1 Row 11Cal
Min 2 12 Wall Ball
Min 3 13 T2B
Min 4 14 Plyo Push Up
Min 5 15 Box Jump 24/30"
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BACK ON THE GRIND
Thursday January 2, 2013
WOD
A. Power Clean + Push Press
B. "Fran"
21-15-9
Thruster 30/45kg
Pull-Up
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