170120

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Warm Up:  4 Rounds
5 Burpee Broad Jumps
10 OVHS w/ Empty Bar
:30 sec Dead Hang from rig

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

Strength:  Overhead Squat
5 x 10 Build to a challenging Weight

WOD:  For Time
1000m Row
50 American KBS (1.5/1)
30 Pull-ups

170119

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Warm Up:  4 Rounds
5 Strict T2B
15 Walking Lunge Steps
:30 sec low plank hold

Strength Test:  AMRAP2
Deadlift @ 65% 1 RM

Upper Body Work:  Every 3 Min Superset
Bench Press 5 x 10 @ 70% 3RM
Strict Pull-ups 5 x Max Effort

WOD:  5RFT (20 Min Cap)
8 Power Cleans (165/115)
12 Box Jumps (24/20)
40 Double Unders
*2:1 Singles, Make Double Under Attempts*

170118

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Warm Up:
500m Row
15 Wrist Circles (Both Directions)
15 Elbow Circles (Both Directions)
15 Seal Swings
15 Over and Back
15 Freestyle Bounce
15 Arm Circles (Both Directions)
15 Trunk Rotations
15 Hip Circles (Both Directions)
5 Bow and Bend
15 Knee Circles (Both Directions)
5 Leg Swings (each Leg)
Calf Stretch (:15 sec each)
3 Russian Baby Makers (:20 sec hold)

Strength:
Front Squat + Jerk Dip Squat (1+2) Beat last weeks heavy single
Clean on the minute (OTM) 1 x 5 @ 65% of last week HS
1 x 4 @ 70%
1 x 3 @ 75%
HS
Snatch hit a heavy single beating last week
Back Squat hit a heavy single beating last week
Pause Back Squat @ 75% of this weeks HS 3 x 3 (:3 sec in the hole)

170117

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

Strength Test:  AMRAP2
G2O (135/95)

Strength Endurance:  Every 3 Min
Push Press 5 x 10 @ 70% of 3 RM

WOD:  AMRAP10
5 C2B Pull-ups
10 Push-ups
15 Squats

170116

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Warm Up:
500m Row
Then….4 Rounds
15 Squats
5 Chin-ups w/ :5 Sec Negative
15 Push-ups
:30 sec Sampson Stretch Each Side

Strength Test:  AMRAP2
Back Squat @ 65% 3 RM

Strength Endurance:  Every 3 Min
5 x 10 Front Squat @ 60% of 3 RM Back Squat

WOD:  AMRAP7
7 Thrusters (95/65)
7 Bar Facing Burpees

170115

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PARTNER WOD:
100 OVHS (75/55)
100 T2B
100 Burpees
100 Box Jump Overs (24/20)
100 Synchronized Air Squats
*Split work how you want / one partner working at a time except on squats they must be done together*