OPEN WORKOUT 15.5 – SKILL PREP

Kelsey cooling down with a serious airdyne session

Kelsey cooling down with a serious airdyne session

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

15.5 SKILL PREP

A. Mobility

B. Rowing Mechanics

C. Thruster efficiency

D. Practice:

8-6-4-2

Row for calories

Thrusters 45/35#

OPEN WORKOUT 15.5

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

SATURDAY THROWDOWN – HEAT SIGN-UP

WORKOUT-03/26/15

Kim - 15.5 Demo maybe?

Kim – 15.5 Demo maybe?

 

**YOGA WITH MARIZA & TAKEOVER TEEN TONIGHT AT 530PM**

WORKOUT OF THE DAY

Complete for time:

21-18-15-12-9-6-3 Wallball Shots 20/14#

7 Chest to bar Pull-ups

Cash out: Alternating Tabata – Hollow Rocks & Plank Hold (4 of each)

*post times to comments.

WORKOUT-03/24/15

JASON & COACH COURTNEY - 15.4

JASON & COACH COURTNEY – 15.4

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

In 6 minutes complete:

1000 meter row

Max rep squat cleans 155/105# in remaining time

-rest 2 minutes-

In 6 minutes complete:

800 meter run

Max rep shoulder to overhead 155/105# in remaining time

**TAKEOVER TEEN TONIGHT AT 530PM**

WORKOUT-03/23/15

Christina B. going hard on 15.4!

Christina B. going hard on 15.4!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Complete 3 rounds for time of:

3 Power Snatch 135/95#

5 Box Jumps 24/20″

7 Burpees

3 Power Snatch 135/95#

5 Box Jumps 24/20″

7 Burpees

3 Power Snatch 135/95#

5 Box Jumps 24/20″

7 Burpees

*rest 3 minute between rounds.

STRENGTH

Basic: Back Squat 3×5 (+5#) , Pull-up 3 x max effort , 10 x :30 airdyne , rest :30

Intermediate: Front Squat 4-4-4-4 , Ring Row 3 x max effort (heaviest load possible)

OPEN THROWDOWN 15.4

 

nicole (500x335)

 

 

 

 

 

 

 

 

 

 

HEAT SIGN-UP SHEET

WORKOUT OF THE DAY

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb

 

FRIDAY 15.4 OPEN PREP

Pistol Pete representing CTO at the 15.4 Live Announcement!

Pistol Pete representing CTO at the 15.4 Live Announcement!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY – 15.4 PREP

1) Mobility Prep

2) Handstand Push-up Practice

3) 10 minute emom – 2 Power Cleans 135/95# (add 5# every minute)

STRENGTH

Basic: Back Squat 3×5 (+5#) , Bench Press 3×5 (+2.5#) , 8 x 50 ft Shuttle Sprint

Intermediate: Hang Snatch 4-4-4-4 , Back Rack Walking Lunge 6-6-6-6

WORKOUT-03/19/15

Tank Top Todd cheering on the mighty Alma!

Tank Top Todd cheering on the mighty Alma!

 

 

 

 

 

 

 

 

 

 

 

**YOGA WITH MARIZA @ TAKEOVER TEEN TONIGHT AT 530PM**

WORKOUT OF THE DAY

5 sets of: 1 – Snatch Pull + 1 – Hang Snatch

-then-

12 minute amrap of:

10 Alternating Dumbbell Snatch 55/45#

10 Burpees