161104

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Warm Up:
3 Rounds
50 Single Leg Skips (25 per side)
15 Light Goblet Squats
2 Wall Walks

Strength:
Push Press
15 Min Find 3 Rep Max

WOD:  AMRAP10
12 Power Snatches (75/55)
36 Double Unders

*3:1 Singles*

 

161102

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WARM UP
10 Inch Worms w/Hindu Push-ups
15 Light KBS (American)
15 Walking Lunge Steps

STRENGTH
Clean & Jerk EMOM :90 for 10 Rounds
Starting at 65% build weight as much as you
can thru the 10 rounds to a heavy Single

WOD:  AMRAP 15
6 T2B
12 KB Snatches (53/35)
12 Burpees

161101

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Warm Up:
1 Mile Group Run

Strength:
Bench Press
15 Min To Find 3 Rep Max

Strict Chin-Up
5 x Max Rep

WOD: 5RFT
7 Power CLeans (135/95)
14 Box Jumps (24/20)
21 Double Unders

*3 to 1 for Single Unders*

161031

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Warm Up
400m Run
Then….
3 Rounds
10 Hindu Push-ups
15 OVH Walking Lunge Steps (PVC)
5 Strict T2B

Strength
Back Squat
15 Min To Find 3 Rep Max

WOD: AMRAP 12
24 Wallballs (20/14)
12 Burpees

161030

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Warm Up:
400m Run
1 Min Dislocates (PVC)
1 Min GoodMornings (PVC)
1 Min Couch Stretch
Foam Roll (Lats, Back, Legs,Abductors)

Strength: Snatch
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
3 @ 85%
Max Reps @ 95%   *No More Than 5 sec Rest If You Drop Bar During All Sets / Reps

WOD: For TIme
1-2-3-4-5-6-7-8-9-10
Deadlift (225/135)
10-9-8-7-6-5-4-3-2-1
Wallballs (20/14)

161029

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Skill:
Thruster

Strength:
Push Press
3-3-2-2-1-1

Strict T2B or Strict Knee Raises
3 Sets 10 Reps

Endurance:
50 Double Unders
10 Burpees
15 Front Squats w/Dumbbells (50/30)
40 Double Unders
10 Burpees
15 Front Squats
30 DOuble Unders
10 Burpees
15 Front Squats
20 Double Unders
10 Burpees
15 Front Squats
10 Double Unders
10 Burpees
15 Front Squats

9 AM WOD: For TIme
10 Snatches (95/65)
20 Bar Over Burpees
15 Thrusters (95/65)
15 Bar Over Burpees
20 Front Squats (96/65)
10 Bar Over Burpees