17 Feb 15

Posted: February 16, 2015 by House of Bross in Workout

Warm up
posted at the gym

Strength
Back Squat 1×3@70&@80%, 1xME90% 15min

Jerk 3RM-1×3@95% 1×3@90% 15min

WOD
100 Double under
100 box jump over
100 Double under

Core 3×30’ Seal Walk

16 Feb 15

Posted: February 15, 2015 by House of Bross in Workout

Warm up
posted at the gym

Strength
Hg Clean – 3RM-1×3@95% 1×3@90% 15min

Bench 1×3@70&@80%, 1xME90% 15min

WOD
3 RFT
10 power snatch 135 / 95
3 Rope climb or 12 pull ups

Core 4:00 hollow rock 20:10

12 Feb 15

Posted: February 11, 2015 by House of Bross in Workout

warm up
posted at the gym

Hang Sq Snatch – 3RM no T&G-1×3@95% 1×3@90% 15min

OHS 1×5@65% & @75%, 1xME@85% 15min

WOD
3 RFT
10 unbroken OHS 135/95 (penalty 5 burpees ea drop)
30’ hs walk/5 wall walk

Core 4:00 hollow rock 20:10

11 Feb 15

Posted: February 10, 2015 by House of Bross in Workout

Warm up
posted at the gym

Deadlift 1×5@65% &75%, 1xME@85% 20min

3x ME weighted dips

WOD
“Griff” 2rds of
Run 800m
Run 400m backwards

Core: 3×10 weighted sit up

10 Feb 15

Posted: February 9, 2015 by House of Bross in Workout

Warm up
posted at the gym

Back Squat 1×5@65% &75%, 1xME@85% 20min

BTN Jerk 3RM-1×3@95% 1×3@85% 15min

WOD
EMOM 12min
Odd – 3 lunges ea leg 135/95
Even- 50 Double under

Core: 3xmax effort strict T2B/hang knee raise 25/15

09 Feb 15

Posted: February 8, 2015 by House of Bross in Workout

Warm up
posted at the gym

Clean – 3RM No T&G thn 1×3@ 95&90% 15min

Bench press 1×5@65% & @75%, 1xME@85% 15min

WOD
12min amrap
4 strict pull up
8 clapping push up
12 air squat to box jump 24/20

Core: 3×30’ hollow-arch-v-up roll

06 Feb 15

Posted: February 5, 2015 by House of Bross in Workout

Warm up
posted at the gym

Strength
5×5 Front Squat @65% 15min

Push Press 5RM-1×5@95% 1×5@90% 15min

WOD
5 RFT
20 Jump squat 45/35
20 burpees over bar

Core: 4:00 arch rock 20:10

05 Feb 15

Posted: February 4, 2015 by House of Bross in Workout

Warm up
posted at the gym

Strength
1 RM Snatch 15 min

5×5 OHS @65% 15min

WOD
5 RFT
15 ball slam Heavy
15 kbs Heavy
200m run

Core: 3×10 kb side bend ahap

04 Feb 15

Posted: February 3, 2015 by House of Bross in Workout

Warm up
Posted at the gym

Strength
5×5 Deadlift @65% 20min

3x ME Strict weight pull up

WOD
3x1000m row rest 1:1

Core 100 leg lifts or
50 strict T2B

03 Feb 14

Posted: February 2, 2015 by House of Bross in Workout

Warm up
Posted at the gym

Strength
5×5 Back Squat @65% 20min

Jerk 3RM-1×3@95% 1×3@90%

WOD
4 RFT
50 Double under
7 OHS 95/65
4 6”deficit hspu

Core 3×30’ Seal Walk