Friday, 07-22-2016
Strength. Week 6 Front Squat 6×1 95% Conditioning. AMRAP 12 minutes 6 HSPU 9 Deadlifts (185/135) 12 Box Jumps (24/20)
Friday, 07-22-2016 Read More »
July 2016
Thursday, 07-21-2016
Group Warm-up EMOM 12 minutes Odd: 10 Ring Dips Even: 10 Toes 2 Bar WOD. For Time 75 Double Unders 50 Wall Balls (20/14) 25 Burpees 50 Wall Balls 75 Double Unders
Thursday, 07-21-2016 Read More »
Thursday, Olympic Weightlifting Class
SNATCH 80%x3, 80%x2, 85%x2, 88%x1, 90%x1, 90%x1, 90%x1 POWER CLEAN + POWER JERK Catch as low as possible 80%x3+3, 85%x2+2, 80%x2+2, 85%X1+1 SNATCH BALANCE + OHS 80%x1+2 (4 Sets) SNATCH GRIP DEADLIFT 3 rep Max, No Straps 50 Sit-ups
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Wednesday, 07-20-2016
Barbell Warm-up Strength. 20 Min to establish a 1RM Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD. 2016 Regional Event 7 21 Thrusters (95/65) 3 Rope Climbs RTG: Legless 15 Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Climbs
Wednesday, 07-20-2016 Read More »
Wednesday, 07-20-2016
Barbell Warm-up Strength. 20 Min to establish a 1RM Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD. 2016 Regional Event 7 21 Thrusters (95/65) 3 Rope Climbs RTG: Legless 15 Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Climbs
Wednesday, 07-20-2016 Read More »
Tuesday, 07-19-2016
Group Warm-up Conditioning Teams of 2 Buy In: 1000m Row 3 Rounds 25 Goblet Walking Lunges (53/35) 25 Push-ups 25 Pull-ups 25 KBS (53/35) 25 Sit-ups Buy Out: 1000m Row
Tuesday, 07-19-2016 Read More »
Tuesday, 07-19-2016
Group Warm-up Conditioning Teams of 2 Buy In: 1000m Row 3 Rounds 25 Goblet Walking Lunges (53/35) 25 Push-ups 25 Pull-ups 25 KBS (53/35) 25 Sit-ups Buy Out: 1000m Row
Tuesday, 07-19-2016 Read More »
Monday, 07-18-2016
Strength Week 6 Back Squat Cycle 10×87% Conditioning 4 Rounds 400M 15 Power Snatches L1 95/65 L2 115/85 20 Min Cap
Monday, 07-18-2016 Read More »
Friday, 07-15-2016
Strength. Week 5 Front Squat 6×1 94% Warm-up. Power Clean Conditioning. “Elizabeth” 21-15-9 Clean 135/95 Ring Dip 15-20 Minute Cap
Friday, 07-15-2016 Read More »