052717

Posted on Leave a comment

Warm Up:
400m Run
2 Rounds
10 Hindu Push-ups
10 Squats
:30 Sec Hang From Rig
Sampson Stretch

Strength:  Bench Press (Every 2.5 Minutes)
5 x 3 Heavy (climbing weight)

WOD:  
BUY IN 400m RUN
5RFT
7 Ring Push-ups
7 Strict Pull – ups
14 Box Jump Overs (24/20)
CASH OUT 400m RUN

052617

Posted on Leave a comment

Warm Up:
300m Run
10 Inch Worms w/ Hindu Push-up
:30 Sec Handstand Hold
Banded Hamstring Stretch
6 Scorpions (3 each side)

Strength:  Deadlift Every 2 Minutes
5-3-1+ (Ascending)

Strength Accessory:
Deficit Deadlift Every :90 Sec
5 x 10 @ 60%
Shoulder Taps Every :60 Sec
5 x 10

WOD:  AMRAP12
4 Clean & Jerks (135/95)
12 Box Jump Overs (24/20)

Quick Fit:  EMOM15
12 Barbell Back Squats
12 Renegade Rows + Push -up
12 Ab mat Sit-ups

052517

Posted on Leave a comment

Warm Up:
300m Run
3 Rounds
10 Overhead Walking Lunges (35/15)
10 Overhead Squats (empty bar)
30s Low Plank Hold

Strength:
Snatch + 2 OVHD Squats (add weight with good form)
1-1-1-1-1  Every 2 Minutes
Weighted Pull-ups 5 x 7 (Every :60 sec)

WOD:  For Time
21-18-15-12-9-6-3
Kettlebell Swings 1.5/1
300m Run w/ wallball (20/14)

 

052417

Posted on Leave a comment

Warm Up:
300m Run
2 Rounds
3 Wall Walks + 10s Handstand Hold
100 Single Skips
30s Dead Hang

WOD 1:  For Time (15 Min Cap)
21-15-9
Power Snatch (95/65)
Ring Dips
REST 3 MINUTES

WOD 2:  AMRAP20
400 Meter Run
20 Ab Mat Situps
10 Overhead Squats (95/65)

Quick Fit  3RFT
.5 mile Air Dyne
30 Slam Balls
30 Box Step-ups

052317

Posted on Leave a comment

Warm Up: 4 Rounds
10 Triple Unders (attempts) / Double Unders
10 Good Mornings (empty bar)
10 Hollow Rocks

Strength:  Push Press
5-3-1+

Strength Accessory:
Strict Press 5 x 10 @ 55% of todays Push Press  Every :90 Sec
Chin Up 5 x 8  Every :60 Sec

WOD:  For Time
“Karen”
150 Wallballs (20/14)

052217

Posted on Leave a comment

Warm Up:
400m Run
Then 2 Rounds
10 Light Goblet Squats
5 Burpees
10 Open Book (5 each side)
5 Superman Holds :05 Sec

Strength:  
Back Squat (+ 5Lbs to last weeks number)
5-3-1+

Strength Accessory:
Overhead Squat 5 x 10 (105/75)  Every :90 Sec
Toes-to-Bar 5 x 10  Every :60 Sec

WOD: 3RFT
400m Run
21 Thrusters (75/55)
12 Pull-ups

Quick Fit:  3RFT
500m Row
25 Ab Mat sit-ups
20 Strict Dumbbell Press
15 Dumbbell Lifts