Team Workout with Nathan and Kyle
200 Pull Ups
200 Kettle Bells
200 Push Ups
200 Medicine Ball Cleans
200 Air Squats
Time - 22:15
Saturday, February 27, 2010
Friday, February 26, 2010
Tuesday, February 23, 2010
WOD 212
10 Minutes AMRAP:
7 Pull-Ups
7 Wall Balls (20 lbs.)
7 Push Press (95 lbs.)
Rounds - 6
10 Dead Lift @ 155 lbs.
1 Dead Lift @ 255 lbs.
7 Pull-Ups
7 Wall Balls (20 lbs.)
7 Push Press (95 lbs.)
Rounds - 6
10 Dead Lift @ 155 lbs.
1 Dead Lift @ 255 lbs.
Saturday, February 20, 2010
WOD 211
5 Rounds:
5 Thrusters (95 lbs.)
5 Overhead Squats (95 lbs.)
5 Pull Ups
5 Lateral Jumps
Time - 9:57
5 Thrusters (95 lbs.)
5 Overhead Squats (95 lbs.)
5 Pull Ups
5 Lateral Jumps
Time - 9:57
Friday, February 19, 2010
WOD 210
Part A:
4 Rounds:
8 Muscle Up Progression
8 Kettle Bells (53 lbs.)
6 Toes to Bar
Time - 7:21
Part B:
Back Squats:
3 @ 135 lbs.
3 @ 165 lbs.
3 @ 185 lbs.
4 Rounds:
8 Muscle Up Progression
8 Kettle Bells (53 lbs.)
6 Toes to Bar
Time - 7:21
Part B:
Back Squats:
3 @ 135 lbs.
3 @ 165 lbs.
3 @ 185 lbs.
Wednesday, February 17, 2010
WOD 209
"Olympic Weight Lifting Class"
Part A:
3 Rounds:
5 Power Snatch @ 95 lbs.
5 Burpees
Time - 2:27
Part B:
3 Rounds:
5 Squat Cleans @ 95 lbs.
5 Toes to Bar
Time - 2:50
Part C:
3 Rounds:
5 Clean and Jerk @ 95 lbs.
5 Mountain Climbers (each leg)
Time - 2:26
Part A:
3 Rounds:
5 Power Snatch @ 95 lbs.
5 Burpees
Time - 2:27
Part B:
3 Rounds:
5 Squat Cleans @ 95 lbs.
5 Toes to Bar
Time - 2:50
Part C:
3 Rounds:
5 Clean and Jerk @ 95 lbs.
5 Mountain Climbers (each leg)
Time - 2:26
Tuesday, February 16, 2010
Personal Bests
Push Jerk - 180 lbs.
Dead Lift - 285 lbs. (New PB)
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.
Dead Lift - 285 lbs. (New PB)
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.
WOD 208
Part A:
Dead Lift
5 @ 135 lbs.
3 @ 185 lbs.
2 @ 215 lbs.
1 @ 255 lbs.
1 @ 285 lbs. (New PB)
Part B:
40 Kettle Bells (36 lbs.)
10 Burpees
30 Kettle Bells (36 lbs.)
20 Ring Dip (band-assisted)
20 Kettle Bells (36 lbs.)
30 Wall Balls (20 lbs.)
10 Kettle Bells (36 lbs.)
40 Knees to Elbows
Time - 12:02
Dead Lift
5 @ 135 lbs.
3 @ 185 lbs.
2 @ 215 lbs.
1 @ 255 lbs.
1 @ 285 lbs. (New PB)
Part B:
40 Kettle Bells (36 lbs.)
10 Burpees
30 Kettle Bells (36 lbs.)
20 Ring Dip (band-assisted)
20 Kettle Bells (36 lbs.)
30 Wall Balls (20 lbs.)
10 Kettle Bells (36 lbs.)
40 Knees to Elbows
Time - 12:02
Saturday, February 13, 2010
Friday, February 12, 2010
WOD 206
"Death by Squat Cleans"
One minute to do one squat clean @ 95 lbs.
One minute to do two squat cleans @ 95 lbs.
One minute to do three squat cleans @ 95 lbs.
Etc.
Rounds - 7+
Note - Walked away after hitting myself in the throat with the bar in the 8th round.
One minute to do one squat clean @ 95 lbs.
One minute to do two squat cleans @ 95 lbs.
One minute to do three squat cleans @ 95 lbs.
Etc.
Rounds - 7+
Note - Walked away after hitting myself in the throat with the bar in the 8th round.
Tuesday, February 9, 2010
WOD 205
Part A:
Front Squat:
3 @ 135 lbs.
3 @ 155 lbs.
Part B:
20-30-40
Kettle Bells (45 lbs.)
Walking Lunges (each leg)
Double Unders
Time - 16:52
Front Squat:
3 @ 135 lbs.
3 @ 155 lbs.
Part B:
20-30-40
Kettle Bells (45 lbs.)
Walking Lunges (each leg)
Double Unders
Time - 16:52
Wednesday, February 3, 2010
Personal Bests
Push Jerk - 180 lbs.
Dead Lift - 275 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs.
Power Snatch - 145 lbs. (New PB)
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.
Dead Lift - 275 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs.
Power Snatch - 145 lbs. (New PB)
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.
WOD 204
"Olympic Weight Lifting Class"
On the minute:
3 Rounds - 3 Reps - Snatch (low hang @ 75 lbs.)
3 Rounds - 3 Reps - Snatch (high hang @ 75 lbs.)
4 Rounds - 2 Reps - Snatch Balance (75 lbs.)
5 Rounds - 2 Reps - Power Snatch (75 lbs.)
Power Snatch
2 @ 105 lbs.
2 @ 125 lbs.
1 @ 135 lbs.
1 @ 145 lbs. (PB)
Shoulder Press
20 @ 45 lbs.
15 @ 75 lbs.
On the minute:
3 Rounds - 3 Reps - Snatch (low hang @ 75 lbs.)
3 Rounds - 3 Reps - Snatch (high hang @ 75 lbs.)
4 Rounds - 2 Reps - Snatch Balance (75 lbs.)
5 Rounds - 2 Reps - Power Snatch (75 lbs.)
Power Snatch
2 @ 105 lbs.
2 @ 125 lbs.
1 @ 135 lbs.
1 @ 145 lbs. (PB)
Shoulder Press
20 @ 45 lbs.
15 @ 75 lbs.
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