Workout/Blog

Workout – 28 Apr 2017

bag of sand

A. EOMOM for 14 min:
Even: 6 chin-up
Odd: 6 ring dip

B. For time:
Row 300m
10 thruster, 135/95lbs
10 sandbang over shoulder, 100/75lbs
10 hang power clean, 135/95lbs

C. Ab wheel: 3×10

D. Stretch

Workout – 27 Apr 2017

panda du

A. 2 Clean + Push Jerk + Jerk: 5-6 sets, moderate

B. 6 rounds for time:
5 deadlift, 225/185lbs
20 double-under
5 handstand push-up

C1. SLER: 3×10/arm
C2. Side Plank: 3×20 sec/side

D. Stretch

Open Gym – 26 Apr 2017

handstand walk

A1. Muscle-up OR Muscle-up Negative: 5×2
A2. Handstand Walk: 5x10m
A3. Rope Climb: 5×1
A4. Hollow Rock: 5×10

B. Spin Bike: 20 min @ relaxed pace

C1. Back Extension: 3×12
C2. Turkish Get-up: 3×3/arm

D. Stretch”

Workout – 25 Apr 2017

Rowing-C2-rower

A. Snatch Balance: 3×3, bar only

B. 2-posi Hang Snatch (hips, bel knee) + 2 OHS: 4-5 sets, moderate

C. Pull-up: 6×6
L1: strict / c2b
L2: negatives
L3: leg-assisted negatives

D. For time:
Row 500m
50 kettlebell swing, 53/35lbs
30 push press, 95/65lbs

E. Stretch

Workout – 24 Apr 2017

lydiaclean

A. Tall Clean: 3×2, bar only

B. Hang Clean (bel knee): build to tough weight in 8 min

C. 4 rounds for time:
Run 400m
25 wall ball, 20/14lbs
25 burpees

D. Stretch

Workout – 21 Apr 2017

k webb quad

A. Snatch Lift-off: 2×10

B. Snatch Pull-to-Hip: 2×5

C. Snatch High Pull + Power Snatch: 4-5 sets, moderate

D. Back Squat: 4×3, using 5RM

E. amrap in 6 min:
1000m row
max burpees
**score = total burpees**

F. Stretch

Workout – 20 Apr 2017

Chan-and-Speal-DB-Snatch

A. EOMOM for 14 min:
Even: 5 chin-up
Odd: 5 ring dip

B. 4 rounds for time:
5 db snatch, L
5 1-arm db thruster, L
5 box jump, 30/24″
5 db snatch, R
5 1-arm db thruster, R
5 box jump, 30/24″

C. Band Face Pull + Ext Rot: 2×15

D. Stretch

Open Gym – 19 Apr 2017

jess bar muscle

A1. Muscle-up OR Muscle-up Negative: 4×2-3
A2. Pistol: 4×4/leg

B. For time:
Run 400m
2 rope climb
Run 250m
5 bar muscle-up
Run 250m
2 rope climb
Run 400m

C. Back Extension: 3×15

D. Stretch

Workout – 18 Apr 2017

t2b

A. 2 Clean Lift-off + 2 Pull-to-Hip + Hang Clean (bel knee) + Clean: 5-6 sets, moderate

B. amrap in 10 mn:
9 toe-to-bar
6 deadlift, 205/155lbs
3 hang clean

C1. SLER: 2×12/arm
C2. Pallof Press: 2×10/side

D. Stretch

Workout – 17 Apr 2017

pull

A. Tall Snatch: 3×2, bar only

B. 2 Hang Snatch (hips) + Hang Snatch (bel knee) + OHS: 5-6 sets, moderate weight

C. Pull-up: 3×6
L1: strict / c2b
L2: negatives
L3: leg-assisted negatives

D. For time:
10 thruster, 135/95lbs
50 double-unders
8 thruster
40 double-unders
6 thruster
30 double-unders
4 thruster
20 double-unders
2 thruster
10 double-unders

E. Stretch

Workout – 14 Apr 2017

Christy-DB-Snatch

A. Hang Clean (mid-thigh) + Jerk: build to tough weight

B. amrap in 15 min:
Run 75m
10 toe-to-bar
15 wall ball, 20/14lbs
20 db snatch, 35/20lbs

C. SLER: 3×12/arm

D. Stretch

Workout – 13 Apr 2017

ben+g+prowler

A1. Snatch Lift-off + Snatch Pull-to-Hips + Power Snatch: 5-6 sets, moderate
As2. Bottoms-up HK 1A DB SP: 3×6/arm
Am2. Side-lying Windmill: 3×5/side

B. Back Squat: 4×2, using 5RM

C. Prowler Suicides: 4-5 sets

D. Band Face Pull + Ext Rot: 2×15

E. Stretch

Open Gym – 12 Apr 2017

clb-ohs

A1. Banded Muscle-up: 3×3
A2. Hollow Rock: 3×10
A3. Wall Walk + HSPU Negative + Forward Roll: 3×1

B. “Nancy”
5 rounds for time:
Run 400m
15 overhead squat, 95/65lbs

C. Back Extension: 3×20

D. Stretch

Workout – 11 Apr 2017

db sq cl

A. EMOM for 6 min:
3 chin-up
3 ring dip

B. EMOM for 6 min:
3 kipping pull-up
3 handstand push-up

C. 5 rounds for time:
5 db thruster, 20% bw in each hand
5 burpee box jump, 24/20″

D. Side Plank: 3×30 sec/side

E. Stretch

Workout – 10 Apr 2017

Sept 24, 2014; Charlotte, NC, USA; The New York Rhinos Annie Thorisdottir completes a deadlift during a race against the Phoenix Rise in the National Professional Grid League (NPGL) GRID Quarterfinals match at the Bojangles Coliseum in Charlotte, NC. Mandatory Credit: Brian Schneider/NPGL

A. 3 Clean Lift-off + Pause Clean + Clean: 5-6 sets, moderate

B. For time:
12-9-6-3
deadlift, 135/95lbs
handstand push-up
-rest 3 min-
3 rounds for time:
10 deadlift, 225/155lbs
50 double-unders / 100 singles
**Score = total time**

C. Ab wheel: 3×10

D. Stretch