Wednesday

Posted: 27th January 2015 by Trevor in workout
Comments Off

Warmup

4×5 Sots Press

5×3 Snatch Balance

Then
Take 15-20 to drill snatch

Metcon 15 min AMRAP

10 power snatch
10 HR push-ups
10 T2B
10 BJ overs 24/20

Trevor

Tuesday

Posted: 26th January 2015 by Trevor in workout
Comments Off

Power clean
2-2-2-1-1-1

8 min AMRAP
5 deadlift
5 hang clean
5 front squat
5 s2o

(135/95)

Rest 5-10

On a 12 min clock complete as much as possible
150 WB
90 DU
30 C2B Pullup

Trevor

Monday

Posted: 25th January 2015 by Trevor in workout
Comments Off

Warmup 3 RDS

3 wall walks
5 Turkish Getups
10 goblet squats
15 kbs
20 mtn climbers

Take time to stretch or mobilize

5 rounds

Run 400m
15 Burpees

Trevor

Tuesday

Posted: 19th January 2015 by Trevor in workout
Comments Off

5×4 back squat at 80% of 1 RM

Make sure you warm up properly before this

EMOM-25 min
15 Push Press (95/65)
12 burpee
Rest
20 WB(20/14)
15 KBS (1.5/1)

Trevor

Friday

Posted: 15th January 2015 by Trevor in workout
Comments Off

Warmup dynamic

Take 15 minutes to work on following complex as heavy as you can get

1 clean
2 hang cleans
1 jerk

14 min AMRAP

3 squat clean thrusters
6 t2b
9 front squats
12 box jumps
15 ned ball twist

Trevor

Thursday

Posted: 14th January 2015 by Trevor in workout
Comments Off

Warmup

6 rounds
24 squat
24 push-up
24 lunge
400m run

Tabata
K2E
Plank

Trevor

Monday

Posted: 11th January 2015 by Trevor in workout
Comments Off

Take at least 10-15 minutes to warm up for back squat

5×5 back squat across at 75%

Metcon

For time
20 lateral Burpees over bar
15-12-9
Squat
Box jump
20 lateral burpees over bar

Trevor

Tuesday

Posted: 5th January 2015 by Trevor in workout
Comments Off

Take a good 15 minutes to warm up

21-18-15-12-9-6-3
Thruster (95/65)
Burpee

Trevor

Tuesday

Posted: 5th January 2015 by Trevor in workout
Comments Off

Take a good 15 minutes to warm up

21-18-15-12-9-6-3
Thruster (95/65)
Burpee

Trevor

Monday

Posted: 4th January 2015 by Trevor in workout
Comments Off

Partner WOD

Run 1 mile together with 20 pound med ball

100 WB partner sit-up

Run 800…..

100 WB side pass

Run 1 mile…..(no WB in last mile)

Trevor