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Monday 7/6/15

Warm up:
3 easy rounds of:
200m run
20 squats
10 hanging rows

A)
(Week 2 Wendler Cycle)
Back Squats
3 @ 80%
3 @ 85%
3+ @90%

B)
For time:
Row 1k
50 back squats @135/95
30 chest to bar pullups

Tuesday 7/7/15

Warm up:
2 easy rounds of:
20 shoulder dislocators
20 overhead pvc squats
10 pushups

A)
Squat snatches
5×1 @ 80-90%

B)
Workout:
4 rounds for time:
15 dips
15 burpees
15 toes to bar

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FRIDAY

A)
Press (Strict)
ADD #5 to your working weight
5 @ 75%
5 @ 80%
5+ @ 85%

B)
For time:
15 Clean and Jerk #135/95
100 Double Unders
15 Clean and Jerks
100 Double Unders
15 Clean and Jerks

We will be closed this upcoming Saturday in observation of the 4th of July.

However, we wanted to share with you something you can do prior to all the BBQ’s you will be attending. Be sure to invite a friend to join you because this is a TEAM WOD that requires at least one other person than yourself.  To see who does this we want you to post it in our PRIVATE PAGE (aka StoneWay Tribe). Either a video or a picture with your score.

“Independence Day”
AMRAP 20 minutes
20 Burpees
20 Walking Lunges (add 45/25 for a little more fun)
200m run
*teams may run together but can only 1 teammate can work at a time for other movements

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Wednesday
A)
Deadlifts
ADD #10 to your working weight
5 @ 75%
5 @ 80%
5+ @ 85%
B)
Partner Row:
1 person rows 250m while partner holds a plank hold
if they drop, rowing must stop. They then switch.
Row for a total of 4000m each team.

Thursday
“JT”
21-15-9
Handstand Pushups
Ring Dips
Pushups

Body Burner:
“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

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Monday
A)
Back Squats (New Cycle)
ADD #10 to your working weight
5 @ 75%
5 @ 80%
5+ @ 85%

B)
12min AMRAP:
15 Wallballs
15 KB Snatches #53/35
15 Hand Release Pushups
Tuesday
A)
Spend 20 minutes building to a heavy hang snatch.

B)

3 rounds for time:

20 Overhead Squats #95/55

10 Burpees

 

 

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Friday
Press (Strict)
A)
5 @ 60%
5 @ 65%
5 @ 70% (not max reps)

B)
8 rounds:
8 Toes to Bar
8 Hand Stand Pushups
8 Pistols (alternating)

Saturday
Team WOD

In Teams of 2: 2 guys or 2 girls complete the following with 1 person working at a time
30min cap
800m run (together)
30 burpees
800m run together with 45/25 lb plate (can share between them)
40 Overhead Lunges with plate
800m run together with med ball 20/14
50 Wallballs
800m run together
100 situps with medball

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Wednesday
A)
Deadlifts
5 @ 60%
5 @ 65%
5 @ 70% (not max reps)

B)
For time:
#155/105
30 Squat Clean and Jerks

Thursday

3 rounds NFT
5 strict handstand pushups
7 strict pullups
9 strict ring dips

For time:
20 Front Squats #155/105 (from the ground)
Run 1 mile
20 Back Squats (from the ground)

*If you drop the bar, 15 burpee penalty. Slow down a little, and aim to do each set unbroken.

“Body Burner”

Kelly
Five rounds for time of:
Run 400 meters
30 Wallballs #20/14
30 Box Jumps #24/20

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Monday
A)
Week 4 Wendler Cycle)
*at the beginning of a new cycle you add #10 for Squats and Deadlifts then #5 for Strict Presses.
Back Squats (Deloading week)
5 @ 60%
5 @ 65%
5 @ 70% (not max reps)

B)
AMRAP 18min
200m farmer carry #53/35 KBs or DBs
20 Air Squats
20 Situps

Tuesday
A)
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

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Friday
A)
Press (Strict)
5 @ 75%
3 @ 85%
1+ @ 95%

B)
For time:
30 Pullups
30 Power Snatches 75/45#
30 Burpees over the bar
30 Thrusters 75/45#
30 Pullups

Saturday

Team WOD

In teams of 4, rotation is dictated by the runner

AMRAP 20min
200m run
Burpees
Air/DB Thrusters
Rest

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Wednesday
A)
Deadlifts
5 @ 75%
3 @ 85%
1+ @ 95%

B)
15-12-9-6-3
Box Jumps 36/24”
Handstand Pushups
Hand Release Pushups

Thursday
A)
Every 7 minutes for 35 min (5 rounds)
20 Air Squats
1 Hill Run

Body Burner

Buy in: 800m run + 30 Wallballs

“Bangarang”
#95/55
21 Power Snatches
21 Burpees
21 Pullups
15 Overhead Squats
15 Burpees
15 Pullups
9 Squat Snatches
9 Burpees
9 Pullups

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Monday
A)
(Week 3 Wendler Cycle)
Back Squats
5 @ 75%
3 @ 85%
1+ @ 95%

B)
3 rounds for time:
800m run
30 KB Swings #53/35
20 Toes to Bar

Tuesday
A)
“DT”
#155/105
5 rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

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