Tuesday, 09-01-2015
Mobility. WOD. For Time* 50-40-30-20-10 Calorie Row 25-20-15-10-5 Push Ups 5-4-3-2-1 Rope Climbs *40 min time cap
Tuesday, 09-01-2015 Read More »
August 2015
Monday, 08-31-2015
Strength: Back Squat – Week 3 WOD: “Kettlebells for Kids” AMRAP 9 of: 9 KBS (53/35) 9 Burpees 9 KBS (53/35) 9 Box Jumps (24/20) Rest 5:00… – 50 Sit-ups for Time *NOT a cash out – all out effort is expected. *A note about todays training: The average age of a homeless person in America
Monday, 08-31-2015 Read More »
Friday, 08-28-2015
Strength. FireBase Front or Overhead Squat Week 1 WOD. Chipper For Time 400M Run 10 Power cleans rx 155/105 rtg 185/135 20 push jerks rx 135/95 rtg 155/105 30 Pull ups rtg C2B 40 Sit ups rtg weighted 50 Push ups rtg hand release 400M Run
Friday, 08-28-2015 Read More »
Thursday, 08-27-2015
Skills. Double Unders Skills(10-15 Min) Then 5 minute Flight Simulator 5,10,15,20 …. Burgener PVC Warm up. WOD. 13min AMRAP 15 Power snatch (RX 75/55), (RTG 95/65) 30 Wall Balls (20/14) Cash Out. 30 on 30 off Plank Holds, 5 Minutes
Thursday, 08-27-2015 Read More »
Wednesday, 08-26-2015
Strength. FireBase Press Cycle Week 2 WOD. Empty Bar Warm up FireBase Complex (Working up to heaviest weight as possible) Once you begin the lift, the hands cannot come off the bar until complete 1 Clean Deadlift 1 Power Clean 2 Front squats 1 Push or Split Jerk 15 Minute Time Cap Cash out. 800M
Wednesday, 08-26-2015 Read More »
Tuesday, 08-25-2015
Group Warm up. Down & Up Dogs, Inchworms, Zombie Kicks, Dancers Pose, High Knees, Butt Kicks, Bunny Hops, Broad Jumps WOD. Teams of Two 25 Minute AMRAP. Max Cal Rows 10 Burpees 15 Ball Slams 20/15 20 Russian Swings 53/35 P1 Rows while P2 completes movements, switch after each completion of movements Cash out. 5 Rounds Kettlebell farmer walks
Tuesday, 08-25-2015 Read More »
Monday, 08-24-2015
Strength. FireBase Back Squat Cycle Week 2 WOD. Thruster Barbell Warm up 18-14-10-6 Thrusters RX 95/65, RTG 135/95 Toe 2 Bar 20 minute Cap
Monday, 08-24-2015 Read More »
Wednesday, 08-19-2015
Strength. Week 1. Press or Bench 7@60% 5@65%, 5@75%, 5@80%, 5@80 AMRAP 80% Bar Warm Up WOD. Part 1. EMOTM for 16 minutes Odd Minutes: 5 Push Ups and 20 Double Unders Even Minutes: 1 Power Snatch, 1 Hang Power Snatch, 1 Hang Snatch 2 Overhead Squats 70%-75% of 1 rep max Part 2. 800m
Wednesday, 08-19-2015 Read More »
Friday, 08-14-2015
Warm Up/ Strength. Good Morning or Romanian Deadlift 5 sets x 8-10 reps, increasing weight Stretch between sets: squat sit, pigeon pose, high box stretch, seated toe reach, etc. WOD. For Time 100 Front Squats* *Every bar drop = 1 prowler push (Murphy loop alley, down and back) L1 (95/65) L2 (115/75) L3 (135/95)
Friday, 08-14-2015 Read More »
Thursday, 08-13-2015
Group Mobility Couch Stretch Partner Shoulder Stretch Foam Roll – Lats, Back, Glutes, Hips WOD. 5 Rounds for Time 400m Run 10 T2B 15 Box Jumps (24/20) 20 Alt Dumbbell Snatch (40+/20+)
Thursday, 08-13-2015 Read More »