Pure Cross Training

Workout – 9/21/2016

maxresdefaultStrength:
Deadlift – 3 X 70%, 80%, 90%, Joker Sets, AMRAP X 75%

Accessory:
Pull-ups – 5 EMOM X 10 # – add 10# every minute until failure
Parallette Swings – 5 between each Pull-up set

MET:
10 RFT
5 Pistols (each leg)
5 GHD Sit-ups @ 10# ball
5 HSPU’s (Strict)

Workout – 9/20/2016

hammer-curlsStrength:
Shoulder Press – 3 X 70%, 80%, 90%, Joker Sets, AMRAP X 75%

Accessory:
4 X 6 Heavy – Hammer Curls/Tri-Pull Downs

Olympic Lift:
Snatch – Work up to 5 X 85% then 10 X 75%

9/11 Tribute WOD

9-11-01-logo-300x274For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row  or 2001m Run (1.25 miles)

*** For this workout, I changed all the barbell weight to 185#

Workout – Aug 13, 2016

shamMET:
Hero WOD “SHAM” – 7 RFT
11 Deadlift @ BW
100 M Sprint

 

5 min rest THEN:
25 HSPU (Strict)
500m Row
20 HSPU (Strict)
400m Row
15 HSPU (Strict)
300m Row
10 HSPU (Strict)
200m Row
5 HSPU (Strict)
100m Row

5 Min rest THEN:
50 GHD Sit-ups

Workout – The Melting Pot

stewpotHere is a long but fun met-con I put together on Saturday morning. I named it Melting Pot due to it’s mixture of almost all the most common movements, and the fact that it’s a wicked workout. Remember to just keep moving!

800m Run
Diane @ 315#
800m Run
Grace @ 225#
800m Run
Amanda @ 155# w/Bar Muscle-ups
800m Run
25-15-10: Bench @ 135#, TTB
800m Run
250 DU
800m Run

Recovery – 3/1/2015

IMG_8575Rest/Recovery

Weekly Memory Verse:

But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.” – Isaiah 40:31 (kjv)

Image from: unknown

Workout – 2/28/2015

imagesMet 1: 7-6-5-4-3-2-1 RFT
    Snatch @ 155#
    Burpee’s over Bar

 

Met 2: 5 RFT
    Handstand Walk @ 25 ft.
    25 Dumbbell Thrusters @ 25#
    Bear Crawl @ 25 ft.
    25 Pull-Ups (Strict)

 

Met 3: 1 RFT
    100 Box Jumps @ 24′

 

Image from: unknown
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