Strength. Deadlifts Group barbell warm up. Snatch WOD: running clock 00:00 – 10:00 establish 1 rm Hang Snatch + Full Snatch 10:00 – 18:00 AMRAP 14 Toes to Bar 28 Air Squats 42 Double Unders **rest 2 min** 20:00-30:00 establish 1 rm Full Snatch
Friday, 04-01-2016 Read More »
Strength. Deadlifts Group barbell warm up. Snatch WOD: running clock 00:00 – 10:00 establish 1 rm Hang Snatch + Full Snatch 10:00 – 18:00 AMRAP 14 Toes to Bar 28 Air Squats 42 Double Unders **rest 2 min** 20:00-30:00 establish 1 rm Full Snatch
Friday, 04-01-2016 Read More »
Warm up: 5 rounds for quality 200 m row 20 abs Skill Muscle up or handstand/handstand push up progressions Wod 40-30-20-10 Cal Row Russian Kb Swings RTG( 70/55 ) RX(55/35) Cash out barbell smash/rollout (quads, calves, forearms)
Thursday, 03-31-2016 Read More »
Warm up: 5 rounds for quality 200 m row 20 abs Skill Muscle up or handstand/handstand push up progressions Wod 40-30-20-10 Cal Row Russian Kb Swings RTG( 70/55 ) RX(55/35) Cash out barbell smash/rollout (quads, calves, forearms)
Thursday, 03-31-2016 Read More »
MOVE FAST LIFT HEAVY Group warm up: 10-15 min On running clock… 00:00 – 08:00 AMRAP 25 double unders 5 burpee box jump 1 squat clean ( 80-85% of 1rm) at 10:00 3 RFT: 10 Alternating DB squat Snatch (m70/55 w35/25) 3 rope climbs From 20:00 – 30:00 800m Run 3RM shoulder to overhead
Tuesday, 03-29-2016 Read More »
MOVE FAST LIFT HEAVY Group warm up: 10-15 min On running clock… 00:00 – 08:00 AMRAP 25 double unders 5 burpee box jump 1 squat clean ( 80-85% of 1rm) at 10:00 3 RFT: 10 Alternating DB squat Snatch (m70/55 w35/25) 3 rope climbs From 20:00 – 30:00 800m Run 3RM shoulder to overhead
Tuesday, 03-29-2016 Read More »
Part 1 15 Minutes to Establish 1 Rep Max – Overhead Squat Part 2 Kettlebell Gauntlet HASP 4 Rounds Station 1 – 10 Russian Swings Station 2 – 3 Clean & Jerk Station 3 – 3 Turkish Get Ups Part 3 Low Bar Prowler Pushes
Strongman, 03-29-2016 Read More »
Part 1 15 Minutes to Establish 1 Rep Max – Overhead Squat Part 2 Kettlebell Gauntlet HASP 4 Rounds Station 1 – 10 Russian Swings Station 2 – 3 Clean & Jerk Station 3 – 3 Turkish Get Ups Part 3 Low Bar Prowler Pushes
Strongman, 03-29-2016 Read More »
Strength Establish 2rm Push Press – 20-30min Conditioning AMRAP 15 10 OH lunges 3 muscle ups (scale pull-up + Ring Dip) 200M Run L1 – 95/65 L2 135/95 cash out: Core – barbell roll outs 5×5
Monday, 03-28-2016 Read More »
Strength Establish 2rm Push Press – 20-30min Conditioning AMRAP 15 10 OH lunges 3 muscle ups (scale pull-up + Ring Dip) 200M Run L1 – 95/65 L2 135/95 cash out: Core – barbell roll outs 5×5
Monday, 03-28-2016 Read More »
