Thursday, September 18, 2014

2014-09-18 KBS Ladders


PVC Warmup
Three rounds of--1 minute of plank and 20 squats

This is some volume of Kettlebell Swings.  Consider taping your fingers before you start. 

For time--

10 KBS
1 Strict Pullup
20 KBS
2 Strict Pullups
30 KBS
3 Strict Pullups
40 KBS
4 Strict Pullups
50 KBS
5 Strict Pullups

Rest 60 seconds

10 KBS
1 Goblet Squat
20 KBS
2 Goblet Squats
30 KBS
3 Goblet Squats
40 KBS
4 Goblet Squats
50 KBS
5 Goblet Squats

Wednesday, September 17, 2014

2015-09-17 Pressing and Sprints


PVC Warmup
Three rounds of:

15 KBS
2 sets of stairs on the west side--walk the first round, jog the second round, run the third round

15 minutes working on getting to heavy triple


7x100 sprints with a 1:00 rest between sprints

Tuesday, September 16, 2014

2014-09-16 3 Intervals of Work

Meet upstairs at 1610 hours.

PVC warmup
Row 500m
25 OHS with PVC
2 minute plank hold

AMRAP 3x3:00 with a 1 minute rest between work times

10 pushups
10 kettlebell snatches alternating hands on each rep
10 situps

Monday, September 15, 2014

2014-09-15 Deadlifts and Running

Meet downstairs at 1610


PVC warmup

50 hammer strikes on the tire. 

Deadlift technique work.  Don't attempt this WOD at any weight unless your technique is perfect.  Start out with the PVC, move up to the bar and then add weight.  Listen to your coaches and coach each other.  Don't allow for low quality movement. 

From last week--

For time:

225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters

Wednesday, September 10, 2014


Wednesday, Sep 10, 2014

Warm up with a 400 run and PVC stretch

Back Squat

2-2-3-5-5  Work toward a weight that is difficult for the final sets


10 minute AMRAP

10 Wall Balls        20/14
10 Pull Ups
10 Deadlift            175/135

Monday, September 8, 2014


Tuesday, September 9th, 2014

Prior to the workout,  get a pair of dumbbells or kettle bells, the pair being equal to 50-60% of your body weight. Stage them at the top or bottom of the west stairwell, whichever level is closest.

Warm up with 200 singles or 100 double unders and PVC stretch.  Reminder-the PVC stretch routine consists of:
                   10 OHS
                   10 Pass throughs
                   10 good mornings
                   10 windmills
                   10 pass arounds


4 Rounds

  • 20 Med Ball Sit Up
  • 20 KBS
  • 20 Hanging Hip Touch
  • Farmer carry (haul your weight to the top of the stairs and return or run to the top of the stairs to bring your weight down and return; reverse on next round)

Buyout to be determined based on the difficulty of this workout.

2014-09-08 Front Squats

Warm up with a 400 meter run and stretching as a group.


Front Squat
5-5-5-5 at 75% of your one rep max.


3 Rounds for Time

15 SDHP      95/65
20 T2B
50 Meter overhead weighted lunge  45/25