Group Warm-Up: Partner Wall Ball Sit-Ups/ Toss Warm-Up Conditioning For Time: 50 Calories Row 20 Pull-ups 30 Wall Balls 40 Double Unders 50 Push-ups 40 Double Unders 30 Wall Balls 20 Pull-ups 50 Calories Row *Every 60 seconds, athletes must perform: (L1:1 Burpees, L2: 2 Burpees, 3 Burpees) **35 Minute Time Cap Group Foam Roll […]
Tuesday, 01-12-2016 Read More »
WOWS Teams of 3 WOD 1: 60 seconds lifting, 60 second skills test Assign 1 athlete to each of these stations (athletes will do two stations total). Score is total reps for everything. 1 barbell per team on part 1. Part 1 is run one after the other with 30″ in between. Part 2 is
Saturday, 01-09-2016 Read More »
WOWS Teams of 3 WOD 1: 60 seconds lifting, 60 second skills test Assign 1 athlete to each of these stations (athletes will do two stations total). Score is total reps for everything. 1 barbell per team on part 1. Part 1 is run one after the other with 30″ in between. Part 2 is
Saturday, 01-09-2016 Read More »
Strength. Deadlift with Super-set 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X5 Dumbell / Barbell Curls or Ring Dips Conditioning. AMRAP 14 Mins 7 Thrusters (75/55) 7 Clean High Pulls (75/55)
Friday, 01-08-2016 Read More »
Strength. Deadlift with Super-set 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X5 Dumbell / Barbell Curls or Ring Dips Conditioning. AMRAP 14 Mins 7 Thrusters (75/55) 7 Clean High Pulls (75/55)
Friday, 01-08-2016 Read More »
Group Warm-up Conditioning. Broken Up Chipper… 10 RFT… 100m Run 9 Box Jumps 8 Alt. DB Snatch (40+/20+) 7 Ball Slams (25/20) 6 Jumping Lunges 5 Russian KB Swings (70/53) 4 Burpees 3 Toes To Bar 2 Deadlifts (225/155) 1 Rope Climb
Thursday, 01-07-2016 Read More »
Group Warm-up Conditioning. Broken Up Chipper… 10 RFT… 100m Run 9 Box Jumps 8 Alt. DB Snatch (40+/20+) 7 Ball Slams (25/20) 6 Jumping Lunges 5 Russian KB Swings (70/53) 4 Burpees 3 Toes To Bar 2 Deadlifts (225/155) 1 Rope Climb
Thursday, 01-07-2016 Read More »
Strength. Bench or Strict Press with Super-set 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X5 Weighted Lunges Conditioning. 4 Rounds of 4 mins on, 1 min off Pick up where you left off on the previous round 20 Double Unders 10 Pull Ups 5 OHS (95/65)
Wednesday, 01-06-2016 Read More »
Group Warm Up. WB Sprint Workout of the Day. For Time… Start at L1(75/45) L2(95/65) L3(135/95) and add 10# every round 10 Power Snatch + 500m Row 8 Power Snatch + 400m Row 6 Power Snatch + 300m Row 4 Power Snatch + 200m Row 2 Power Snatch + 100m Row Keep increasing but oly movement changes to C&Js
Tuesday, 01-05-2015 Read More »
Group Warm Up. WB Sprint Workout of the Day. For Time… Start at L1(75/45) L2(95/65) L3(135/95) and add 10# every round 10 Power Snatch + 500m Row 8 Power Snatch + 400m Row 6 Power Snatch + 300m Row 4 Power Snatch + 200m Row 2 Power Snatch + 100m Row Keep increasing but oly movement changes to C&Js
Tuesday, 01-05-2015 Read More »
