Monthly archives: September, 2015

Push and Pull

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Steph crushing The Med Ball run at Motives Fest

 

Strength-

5 RDS

DB seated Press 10,8,8,6,6

Weighted Plank  – Max Effort

Single Arm DB row 8/8

 

WOD

500m Row

50 Toes 2 Bar

30 Power Cleans (135/95)

 



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“Congratulations to Jeff on his 2nd place finish at Motives Fest 2015”

 

WOD

AMRAP 5

9 wall balls

9 Burpees

– 50 KB Swings –

5 RFT

9 wall balls

9 Burpees

 



9/29

 

 

2015 Motives Fest Podium Finishers

2015 Motives Fest Podium Finishers

 

Strength –

Snatch Grip Halting Deadlift (3sec @knee)

6×3 – increasing weight

 

WOD

AMRAP 8

6 Deadlifts (115/75)

7 Sumo Deadlift High Pull

8 Pull Ups



Total (Lunar) Eclipse of the Heart

Strength-

1 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk

working up to heavy 1 ( keeping form on both press and jerk)

 

WOD

Buy in: Farmer Walk 53/35 (1 trail Loop)

4 Rounds for Time

30 Double Unders

15 Thrusters (95/65)

Buy Out: Run 1 trail Loop



Leg Power !

Strength –

Back Squat

4×3 @80-85%

 

WOD-

21-15-9

Front Squat (135/95)

*45 abmat sit-ups after each round



Press it Out

 

 

Strength-

Bench Press

Find a Heavy 3

 

Motives Fest Athletes

3 Stations

1) Tabata air dyne

2) 4x

A) sled pull

B)10/10 sledge hammer slams or directional ball slams

3)3x

500m row with 1:00 rest

 

 

Non Motives Fest Athletes

4 RFT

200m Run

10 Deadlift (135/95)

8 Hang Clean to Overhead (135/95)



Workout Going Bad

WOD

Fight Gone Bad Style- 1:00 at each station for total Reps

5 Rds

Kb Swings (53/35)
Double Unders
DB Burpees (50/35)
Weighted Box Step Ups (20/14)
HSPU



Open Workout 14.4

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WOD

Open Workout 14.4

AMRAP 14

60 Cal Row

50 Toes 2 Bar

40 Wall Balls (20/14)

30 Power Cleans (135/95)

20 Muscle ups

 

Post workout

Option 1-

Clean Complex

1 Power Clean + 2 Front Squats

* increasing weight

 

Option 2-

5x 200m Runs

* 1 min Rest between Runs

 



 

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Strength-

EMOMx15

1 Squat Snatch

Mins 1-2-3 @65%

MIns 4-5-6 @ 70%

Mins 7-8-9 @ 75%

Mins 10-11-12 @ 80%

Mins 13-14-15@ 85%

 

WOD

Buy In: 25 Pull Ups

20 Power Snatches (95/65)

20 Bar Facing Burpees

15 Power Snatches

15 Bar Facing Burpees

10 Power Snatches

10 Bar Facing Burpees

Cash Out: 25 Pull ups



Regional Event 3 in Teams of 2

 

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Coach Mike D going over “How to Strategize” in the Competetion Class.

 

In teams of 2:

Break up any way you want

 

WOD

For time:
1-mile run
50 overhead squats (115 / 75 lb.)
100 GHD sit-ups
150 double-unders
50 sumo deadlift high pulls (115 / 75 lb.)
100 box jump overs (24 / 18 in.)



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