May 06, 2014 Tuesday

5.6.14 Fitness A

Back Squat – 5RM

5.6.14 Fitness B

DB split squat 8RM/leg – scored as % (db weight in hand divided by BWT)

5.6.14 Fitness C

10min AMRAP Box Jumps- jump up, step down

5.6.14 Balance A

5 rds for time: 1K row 15 pull ups 15 thrusters – 75/50# 15 burpees


May 05, 2014 Monday

5.5.14 Fitness A

Strict Press 1RM

5.5.14 Fitness B

Strict Chin Up 1RM – can be scored as 0, BWT as score or BWT + weight attached

5.5.14 Fitness C

Row 2K time trial (weight adjustment used – http://www.concept2.com/indoor-rowers/training/calculators/weight-adjustment-calculator)

5.5.14 Balance A

Power Clean – build to a max in 8 min

5.5.14 Balance B

Power Clean – 90% AMRAP in 8 min

5.5.14 Balance C

AB 30 sec MAX EFFORT rest 60 sec x 4 - record distance per set


May 03, 2014 Saturday

5.3.14 Fitness & Balance

Single round, 5 minutes at each station for max reps 3-person Team WOD Row (cals) Push press 75/55 Box jumps 24/20 Sumo deadlift high pull 75/55 Wall ball 20/14


May 02, 2014 Friday

5.2.14 Fitness A

A1. Back squat @30X1; 3-5; rest 90 sec A2. db torso row @31X0; 4-6; rest 30 sec btw arms; rest 90 sec x5

5.2.14 Fitness B

@95% 15 sec kb swings 15 sec burpees 15 sec row cals rest 3min x6

5.2.14 Balance A

A. Press @ 12X3; 3,3,2,2,1,1; rest 5 min

5.2.14 Balance B

B. CTB Unbroken Pull Ups x 15/set sets; rest shortest time needed (no break in kip allowed per set) x5

5.2.14 Balance C

C. Run 400 m @ 90%; walk rest 2 min x 4


May 01, 2014 Thursday

5.1.14 Crawfish Challenge Event 4

2014 Crawfish Challenge Event 4 21-15-9 Thrusters 95/65 Burpee (jump over barbell) *does not have to be bar facing, feet must stay together on jump **At the Crawfish Challenge, athletes will have only 3min to complete as many reps as possible!


April 30, 2014 Wednesday

4.30.14 Fitness A

A. Deadlift Build to a heavy 5 rep in 4 attempts

4.30.14 Fitness B

B.1 COVP (chin over vertical plane) Hold for max Time; rest :60 B.2 FLR :90; rest :90 x3

4.30.14 Fitness C

7min AMRAP 10 russian kbs 10 NUPB 100m run

4.30.14 Fitness D

7min AMRAP 5 push-ups 10 air squats 150m run

4.30.14 Balance A

A. Build to a 95% effort power clean in 12 min

4.30.14 Balance B

B. 10 push jerk 155/115 x4 sets; rest 2 min

4.30.14 Balance C

C. Build to a 1RM weighted chin up

4.30.14 Balance D

30 Muscle Ups for Time


April 29, 2014 Tuesday

4.29.14 Fitness A

A1. DB Press @ 2.2.2.1; 8-10x 4 rest 60 sec A2. DB Bent over Row 2.4.4.1; 8-10 x 4 rest 60 sec A3. DB Ext Rotation ( seated Elbow o Knee) @ 3.1.3.1; x 15-20 x 4 rest 60 sec A4. FLR :60 x4

4.29.14 Fitness B

10min AMRAP @85% 5 KBS 1.5/1 5 Sit-Ups 5 no push up burpees 50m run

4.29.14 Balance A

9min AMRAP 100m row 20 walking lunges 5 toes to bar Rest 4min x3 (@ 70%,80%,90%)

4.29.14 Silverback Barbell Club

3 rounds Rest as needed between Row 250 1 minute plank 15 kettlebell swings


April 28, 2014 Monday

4.28.14 Fitness A

A1. Back squat @30X1; 4-6; rest 90 sec A2. db bent over row @3110; 6-10; rest 30 sec btw arms; rest 90 sec x4