170204

Posted

Warm Up:
Mobility

Strength:  Power Cleans
3-3-3-3-3
Start @ 70%

WOD:
AMRAP3
15 Deadlifts (115/75)
12 Hang Power Cleans
9 Push Jerks
50 Double Unders
REST 2 MINUTES
AMRAP3
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerks
35 Double Unders
REST 2 MINUTES
AMRAP3
9 Deadlifts (155/105)
6 Hang Power Cleans
3 Push Jerks
20 Double Unders

170203

Posted

Warm Up: 4 Rounds
5 Burpee Broad Jumps
10 OVHS W/pvc  / Empty Bar
:30 sec Dead Hang From Rig

Tabata Thrusters
8 x 20 sec (95/65) 10 sec rest

Strength:   Overhead Squat / Double Unders
5 x 6 Increase weight by 5 lbs from last week
5 x 40 Make double attempts

WOD:  AMRAP10
5 S2O (115/75)
10 Deadlifts
15 Box Jumps (24/20)

Super Bowl

Posted

There will be a Super Bowl Sunday workout at 10 am Sunday 5 February 2017.
It will have a 45 minute hard cap.  Make sure to plan your rest day this week if you
plan on doing this workout.  EAT YOUR WHEATIES!

170202

Posted

Warm Up:
500m Row
3 Rounds…..
10 Hindu Push-ups
15 OVHWL Steps w/PVC
5 Strict T2B

Strength:  Push Press
5 x 5 @ 85%
Russian KBS 5 x 20 (2/1.5)

WOD:  AMRAP12
150 Wallballs (20/14)
90 Double Unders
30 Muscle-ups
*Scale Jumping Bar Muscle up / 1 C2B + 1 Ring Dip / 2 Pull-ups + 2 Ring Dips
*Make Double Under Attempts

Core
V-ups 2 x 10
Hollow Rocks 2 x 10

170201

Posted

Warm Up: 4 Rounds
5 Strict T2B
15 Walking Lunge Steps w/ Wallball (20/14)
:30 sec Low Plank

Strength:  Super set every 3 minutes
Bench Press 5 x 5 @ 85%
Strict Pull-up 5 x Max Reps

EMOM12:  Deadlift/Bar Facing Burpee
Odd:  3 Deadlift/6 Bar Facing Burpees
Even:  6 Bar Facing Burpees/3 Deadlifts
*If you successfully completed the rounds last week add 1 rep to both movements this week* 

WOD:  AMRAP7
3 Thrusters (100/70)
3 C2B
6 Thrusters
6 C2B
9 Thrusters
9 C2B
Etc…..

170131

Posted

Warm Up:  3 Rounds
50 Single Unders
25 Double Unders
2 Wall Walks w/:30 sec hold
10 V-ups

Strength:  Clean Complex (15min)
Squat Clean + Front Squat + Split Jerk + Split Jerk
Start at 65% work up to 85%

G2O Density
4 sets of 30% of total reps from last week G2O test, rest exactly :25 sec between rounds.

WOD:  AMRAP18
15 Box Jumps (24/20)
12 Push Press (115/75)
9 T2B

170130

Posted

Warm Up:  3 Rounds
15 Squats
5 Chin Ups w/ :5 sec Negative
15 Push-ups
:30 Sec Sampson Stretch

Strength:  Back Squat
4 x 4 Start at 75% build to 90% of 3RM

Using 30% of your total reps from the back squat test
perform 4 sets at test weight exactly :25 sec between set.

EMOM10
3 Strict C2B
5 Thrusters
*If you completed successfully last week add a rep to both this week* 

WOD:  AMRAP10
30 Double Unders
15 Power Snatch (75/55)
*2:1 Singles Make double attempts*