Mobility Shoulders, Bands Group Warm-up WOD 800M Run 30 KBS (53/35) 20 Push ups 30 Power Snatches (95/65) 800M Run 30 KBS (53/35) 20 Push ups 15 Power Snatches (115/85) 800M Run 30 KBS (53/35) 20 Push ups 10 Power Snatches (135/95)
Tuesday, 12-1-2015 Read More »
Strength. Week 4 Squat Cycle 5×60%, 5×70%, 3×75%,3×80%, 3×85%, 3X90% WOD. 3 rounds for time: 8 Overhead Squats L1 95/65, L2 115/80, L3 135/95 16 Box Jumps (24/20) 24 Double-Unders Cash Out. 30/30 Rows
Monday, 11-30-2015 Read More »
The Gobbler 200m Buddy Carry 100 Second Plank Hold (both teammates hold for 100 seconds, No Cheating!) 100 Kettlebell Swings (53/35) 100 Barbell Overhead Lunges (barbell) 100 Toe to Bar 1000m Row 100 Push press (barbell) 100 Sit Ups 100 Goblet Squats (53/35) 100 Push Ups 1000m Row 2 person team. you-go-I-go, split reps except
Friday, 11-27-2015 Read More »
The Gobbler 200m Buddy Carry 100 Second Plank Hold (both teammates hold for 100 seconds, No Cheating!) 100 Kettlebell Swings (53/35) 100 Barbell Overhead Lunges (barbell) 100 Toe to Bar 1000m Row 100 Push press (barbell) 100 Sit Ups 100 Goblet Squats (53/35) 100 Push Ups 1000m Row 2 person team. you-go-I-go, split reps except
Friday, 11-27-2015 Read More »
Strength. OH Squats 6×2 AHAP WOD. Chipper 60 Double Unders 50 Wall Balls (20/14) 40 Box Jumps (24/20) 30 DB Snatches 30 Burpees 20 Power Cleans (135/95) 15 Jerks (135/95) 5 Muscle Ups
Wednesday, 11-25-2015 Read More »
Snatch Warm-up Warmup to 85% of snatch max WOD. 1000m run 5 snatches at 85%. Each failed rep must do 10 burpees over bar 100 air squats 20 tire flips 1000m run 100 hammer strikes 100 jumpies 5 snatches at 75%. Each failed rep must do 10 burpees over bar 100 hammer strikes 1000m run
Tuesday, 11-24-2015 Read More »
Strength. Week 3 Back Squat 5×50%, 5×60%, 5×70%, 5×75%,5×80%, 5×80% WOD. 16’ EMOM minute 1: 3 rope climbs minute 2: 3 wall walks (mod: 30” HS Hold or Plank Hold) minute 3: 8 front squats (155/115) minute 4: 10 pull ups (x4) cool down. 2K easy run or row
Monday, 11-23-2015 Read More »
Strength. Good Mornings 5×5 Romanian Deadlift 5×5 Alternate sets, work up in weight WOD. 4 Rounds for Time 500m Row 15 Deadlifts L1 185/125 L2 225/155 9 Handstand Push Ups Group Roll Out
Friday, 11-20-2015 Read More »
Mobility. Shoulder Skill. Pull Ups WOD. 15 minute AMRAP 25 Double Unders 15 Thrusters (65/45) 10 Overhead Weighted Sit Ups (25/10) Core Cash Out
Thursday, 11-19-2015 Read More »
Barbell Warm Up Strength. 1 Rep Max Cleans WOD. 4 Rounds for Time 1 Rope Climb 10 Ball Slams 15 Burpees 20 Box Jumps (24/20)
Wednesday, 11-18-2015 Read More »
