Strength Wendler Week 2 Front or Back Squat w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3×90% Plus 5X Max Pull-ups or 5x Max Ring Rows Conditioning 3 RFT 400M Run 35 Kettlebell Swings 53/35 15 Mountain Climber Burpees (2 count) Cash out 500M Row For time
Monday, 02-08-2016 Read More »
Group Warm-up Coaches Choice Conditioning: Teams of 2: 5 RFT: 100M Run 6 Squat Cleans, 185/135 155/105 135/95 5 RFT: 12 Power Cleans 155/105 135/95 95/65 12 Burpees YGIGO 50 Thrusters 135/95 95/65 65/45 50 Russian Swings 70/53 53/35 50 K2E 50 Handstand Push-ups
Saturday, 02-06-2916 Read More »
Group Warm-up Coaches Choice Conditioning: Teams of 2: 5 RFT: 100M Run 6 Squat Cleans, 185/135 155/105 135/95 5 RFT: 12 Power Cleans 155/105 135/95 95/65 12 Burpees YGIGO 50 Thrusters 135/95 95/65 65/45 50 Russian Swings 70/53 53/35 50 K2E 50 Handstand Push-ups
Saturday, 02-06-2916 Read More »
Strength Wendler Deadlift Week 1 Cycle 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X5 Dumbell / Barbell Curls or Ring Dips Conditioning 10-1 Descending Ladder – Power Snatch * 1 Muscle-up (L3) or 1 Rope Climb (L1/L2) after each set. L1: 75/55 L2: 95/65 L3: 135/95
Friday, 02-05-2016 Read More »
Buy In. Griff WOD. 5 Rounds for Time 500m Row 40 Hammer Strikes 30 DU 20 Wall Balls 10 T2B
Thursday, 02-04-2016 Read More »
Buy In. Griff WOD. 5 Rounds for Time 500m Row 40 Hammer Strikes 30 DU 20 Wall Balls 10 T2B
Thursday, 02-04-2016 Read More »
Static Work. EMOTM 12 mins Minute 1: Wall Walks Minute 2: Chin Up Holds Minute 3: Planks 30 on/30 off Group Work KB Cleans and Thrusters Workout. 5 rounds for time 10 KB Burpee Deadlift 10 KB Cleans (single or double) 10 KB Thrusters 200m Run Group Core Cash Out
Kettlebell, 02-03-2016 Read More »
Static Work. EMOTM 12 mins Minute 1: Wall Walks Minute 2: Chin Up Holds Minute 3: Planks 30 on/30 off Group Work KB Cleans and Thrusters Workout. 5 rounds for time 10 KB Burpee Deadlift 10 KB Cleans (single or double) 10 KB Thrusters 200m Run Group Core Cash Out
Kettlebell, 02-03-2016 Read More »
Strength Wendler Press Cycle Week 1 Strict or Bench Press 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X5 Weighted Lunges Barbell Warmup Conditioning AMRAP 12 – 5 Clean & Jerk – 5 Burpee Over Bar L1: 95/65 L2: 135/95 L3: 185/125 Cash Out Coaches Choice
Wednesday, 02-03-2016 Read More »
Strength Wendler Press Cycle Week 1 Strict or Bench Press 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X5 Weighted Lunges Barbell Warmup Conditioning AMRAP 12 – 5 Clean & Jerk – 5 Burpee Over Bar L1: 95/65 L2: 135/95 L3: 185/125 Cash Out Coaches Choice
Wednesday, 02-03-2016 Read More »
