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May 6, 2015

A.4 Sets:2-4 Push PressRest 60 Secs60-90 Sec Front Leaning Rest on RingsRest 60 Secs B.Five sets against a 60 second running clock of: 10 KB Swings 55/35 Max Reps Thrusters 95/65 Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

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Cinco de Mayo, 2015

**Don't forget that the 6:30 PM class will take place at Rodeo's Mexican Restaurant. Please let Sheri or myself know if you plan on attending so we can have a table set up.** Cinco De BeastmodeRx Division WODAMRAP 15 Minutes 5 CTB Pull Ups 5 Snatch (155/115) 18 Power Clean (155/115) 62 Wall Balls (20 ...

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May 4, 2015

A.4 Sets:Cleans 1.1.1.1 (rest 10 secs between singlesRest 30 SecsMax Reps HSPU/Wall Climbs/Seated PressRest 2 Mins B.3 Rounds For Time:15 Deadlifts12 Hang Power Clean9 Front Squat6 Jerk/Press RX=155/105

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May 1, 2015

A.5 Sets:Snatch Balance + 3 Overhead SquatsRest 2 Mins B.For Time:12-9-6Power Snatch 115/75Box Jumps 30"/24"...Then...800m Run

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April 30, 2015

A.5 Sets:2-4 Back Squats @ 30x1Rest 30 Secs12-15 Single Arm DB/KB Row @ 2111Rest 2 Mins B.For Time:1000m Row...Then...3 Rounds of:30 Double Unders20 KB Swings 55/3510 HSPU

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April 29, 2015

A.4 Sets:3-5 Push PressRest 20 Secs5 Tall Box Jumps (Rest 3-5 Secs Between Jumps)Rest 2 Mins B.16 Min EMOMOdd Mins--10 BurpeesEven Mins--5 Power Cleans (>70% & <80% 1RM Power Clean)

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April 28, 2015

A.3 Sets:8-10 Front Rack Alternating LungesRest 60-90 Secs2-3 Turkish GetupsRest 60-90 Secs45 Side PlanksRest 60-90 Secs B.5 Min AMRAP3 DB Burpees5 DB Push-Up Position Rows7 DB Thrusters *Rest 2 Mins*REPEAT

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April 27, 2015

A.Take 15 to 20 mins and build to a heavy, but not necessarily 1RM, Clean & Jerk B.Four Rounds for Max Cals/Reps:60 Secs Calorie Row60 Secs Hand Release Push-Ups60 Secs Pull-Ups60 Secs Sit-Ups60 Secs Rest

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April 24, 2015

A.Five Sets:Hang Snatch 1.1.1Rest 5-7 Secs Between SinglesRest 2-3 Mins Between Sets B.7 Min AMRAP7 G2O 135/957 T2B C.At your own pace...90 Sec Side Plank L90 Sec Side Plank R90 Sec Plank25 Partner Abmat Medicine Ball Sit-Ups

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April 23, 2015

A.5 Sets:5 Bench Press @ 20x1Rest 20 Secs8-10 Trap-3 Raises @ 2020Rest 2 Mins B.In teams of 3, with every partner at a different station, and each partner must complete their current task before moving to the next station (conga style)...18 Min AMRAP3 Rope Climbs (3:1 Lowers)15 Burpees to Bar200m Run

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