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Archive for the ‘Workouts’ Category

June 23, 2017

Posted by tammy.smith on June 23, 2017

WOD: Every 3 minutes, complete for 24 minutes (8 sets), rest any remaining time,
20 x double unders

10 x burpee over the barbell

10 x alternating front rack reverse lunges

5 x pull ups

CORE STABILITY: 3 rounds for quality,

20 x Russian twists

45 second plank hold

10 x supermans w/2 sec pause

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June 22, 2017

Posted by tammy.smith on June 22, 2017

ENDURANCE BENCHMARK: 1 mile run, for time

WOD: AMRAP 4 minutes,
20 x kettle bell swings
20 x wallballs
20 x double unders

—rest 2 min—

AMRAP  4 minutes,
15 x  kettle bell swings

15 x wallballs
15 x double unders

—rest 2 min—

AMRAP  4 minutes,
10 x kettle bell swings

10 x wall balls
10 x double unders

**Score each AMRAP separately**

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June 21, 2017

Posted by tammy.smith on June 21, 2017

STRENGTH: EMOM 2 x sumo stance deadlift @ 80% of 1 RM

WOD: 5 rounds for reps of,
1 minute of sumo deadlift high pulls (75/55, 55/35, 35/18)
1 minute of push presses (same)
1 minute of rowing (cals)

Rest 1 minute

——-

OLYMPIC LIFTING

STRENGTH: 1)Deadlift

3 sets × 2 reps at each of the following:  70%, 75%, 80%, 85% – TOUCH AND GO (T&G)

2) 3 x (12 x good mornings@ light weight + 8 x strict pull ups)

WOD: 7 minute AMRAP of,

7 x pull ups

14 x Russian KB swings AHAP

21 x 2 ct flutter kicks

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June 20, 2017

Posted by tammy.smith on June 20, 2017

SKILL/STRENGTH: 3 cycles for quality

5 x HIGH box jump – work up explosiveness from the floor

5 x pull up negatives (slow decent)

Bulgarian split squat 3 x 10, per leg

WOD: For time,

21 x DB squat cleans
21 x handstand push ups

200m run
15 x DB squat cleans
15 x handstand push ups
400m run
9 x DB squat cleans
9 x handstand push ups
600m run

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June 19, 2017

Posted by tammy.smith on June 20, 2017

STRENGTH: 5 rounds for quality,

Push Press x 5 @ moderate weight + DB row x 8 per arm

WOD: 4 rounds for max total reps:
60 seconds max cal row
60 seconds max front squat
60 seconds max box jumps
60 seconds rest

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