Monday, 11-09-2015
Strength. Back Squat WOD. 1-10 Ladder Deadlift Hang Power Clean S2OH L1(95/65) L2(135/95) L3(185/135) Group Foam Roll Quads, Lower Back, Glutes
Monday, 11-09-2015 Read More »
November 2015
Saturday, 11-7-2015
Prowler Heaven Teams of 5 800M Prowler Push (25/empty) 125 Power Cleans (135/95) 400M Prowler Push (25/empty) 125 Pull-ups 200M Prowler Push (25/empty) 125 Wall Balls (25/empty) 60 minute cap
Saturday, 11-7-2015 Read More »
Friday, 11-06-2015
Strength. 7×3 Push Press WOD. 5 RFT 10 Hang Power Cleans (95/65) 10 OH Barbell Lunges (95/65) 10 Barbell Step Ups (95/65)
Friday, 11-06-2015 Read More »
Friday, 11-06-2015
Strength. 7×3 Push Press WOD. 5 RFT 10 Hang Power Cleans (95/65) 10 OH Barbell Lunges (95/65) 10 Barbell Step Ups (95/65)
Friday, 11-06-2015 Read More »
Thursday, 11-04-2015
WOD A) AMRAP for 20 Minutes 5 Tire Flips 10 T2B 15 Push Ups 20 Air Squats B) for Time 1000m Run* *carry a plate (45/25) Cash Out. 5×5 Chin Ups or 5×10 C’s and D’s
Thursday, 11-04-2015 Read More »
Thursday, 11-04-2015
WOD A) AMRAP for 20 Minutes 5 Tire Flips 10 T2B 15 Push Ups 20 Air Squats B) for Time 1000m Run* *carry a plate (45/25) Cash Out. 5×5 Chin Ups or 5×10 C’s and D’s
Thursday, 11-04-2015 Read More »
Wednesday, 11-04-2015
Group Barbell Warm Up EMOTM for 12 Minutes 1 Snatch Deadlift 2 Power Snatches 3 Overhead Squats WOD. for Time* 2000m Row *10 Ball Slams every 2 minutes 20 Minute Cap Cash out. Choose 2 out of 3 50 Hollow Rocks 50 Situps 50 2 count Flutter Kicks
Wednesday, 11-04-2015 Read More »
Tuesday, 11-03-2015
Warm Up. 3 Rounds for Quality 10 banded squats 30 second plate pinch hold 10 banded shoulder press WOD. 7 RFT 400m Run 30 Double unders (2:1) 15 KBS (53/35)
Tuesday, 11-03-2015 Read More »
Monday 11-02-2015
A. Strength: Find 1RM Back Squat… 5×50, 3×60, 3×70, 1×80, 1×85, 1×90, 1×95, 1×101-103%. B. WOD: “Bergeron Beep Test” EMOTM for as long as possible (20min max)… – Burpees – Pull-ups – Thrusters (65/45) L1: 3/3/3 L2: 5/5/5 L3: 7/7/7
Monday 11-02-2015
A. Strength: Find 1RM Back Squat… 5×50, 3×60, 3×70, 1×80, 1×85, 1×90, 1×95, 1×101-103%. B. WOD: “Bergeron Beep Test” EMOTM for as long as possible (20min max)… – Burpees – Pull-ups – Thrusters (65/45) L1: 3/3/3 L2: 5/5/5 L3: 7/7/7