Tag Archives: KillerFit

November 18, 2015

The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) Rest … Continue reading

Posted in Box Jump Overs, Burpees over the Bar, Hang Squat Snatch, Power Clean, Pull Ups, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

November 16, 2015

Strength Take 10 minutes to build to a heavy-ish Front Squat, and then… Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 3-5 reps @ 30X1 Strength/Metcon Every minute, on the minute, for 15 minutes (5 sets … Continue reading

Posted in Front Squats, Kettlebell Swings, Plank Holds, Ring Dips, Ring Row, Toes to Bar, WODs | Tagged , , , , , , , , , , | Leave a comment

November 13, 2015

Strength Take 20 minutes to build to today’s heavy Jerk MetCon In teams of two, with partners alternating complete rounds, complete 7 rounds each of: 3 Power Cleans (135/95 lbs) 6 Shoulder to Overhead (135/95 lbs) 9 Push-Ups

Posted in Jerk, Power Clean, Push Ups, Shoulder to Overhead, WODs | Tagged , , , , , , , , , , | Leave a comment

November 11, 2015

Strength Six sets of: Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ … Continue reading

Posted in Back Squat, Kettlebell Swings, Toes to Bar, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

November 7, 2015

Strength/Skill Three sets of: Deadlift x 6-8 reps @ 2011 Rest 90 seconds Ring or Stationary Dips x 20-25 reps (more advanced athletes may perform the dips from high rings – starting each set with a muscle-up) Rest 90 seconds … Continue reading

Posted in Deadlifts, Hand Release Push Ups, Kettlebell Swings, Ring Dips, Row, WODs | Tagged , , , , , , , , , , | Leave a comment

November 6, 2015

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Kettlebell Swings 60 seconds of Rest 60 seconds of Push-Ups 60 seconds … Continue reading

Posted in Abmat Sit ups, Box Jump Overs, Burpee, Kettlebell Swings, Push Ups, WODs | Tagged , , , , , , , , , , | Leave a comment

November 5, 2015

Strength/Skill Three sets of: Bench Press x 6-8 reps @ 20X0 Rest 15-20 seconds Dynamic Push-Ups x 10-12 reps @ 10X0 Rest 2-3 minutes Metcon Against a 4-minute running clock, perform the following: Row 500 Meters 20 Wall Ball Shots … Continue reading

Posted in Bench Press, Pull Ups, Push Ups, Row, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

November 4, 2015

Strength/Skill Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30 seconds Metcon Rounds of 15, 12 and 9 reps for time of: Thrusters … Continue reading

Posted in Bulgarian Split Jump, Burpee, Thrusters, WODs | Tagged , , , , , , , , , , | Leave a comment

November 3, 2015

Strength/Skill Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps @ 20X1 Rest 2-3 minutes If you achieve 5 successful reps, increase the load in the next set. MetCon Complete as many rounds and reps as … Continue reading

Posted in Handstand Push Ups, Ring Dips, Shoulder Press, Toes to Bar, WODs | Tagged , , , , , , , , , , | Leave a comment

November 2, 2015

A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 15 minutes (5 sets): Back Squat x 2-3 reps @ 30X1 C. Against a 2-minute running clock, perform … Continue reading

Posted in Back Squat, Clean (Squat Clean), Row, WODs | Tagged , , , , , , , , , , | Leave a comment