Group Warm Up 400M Run followed by barbell warm-up Conditioning. Partner WOD, 6 Rounds: 20 KettleBell Swings 53/35 15 Burpees 5 Power Cleans 155/105 Partner 1 completes Kettlebell swings, Burpees, and Cleans while partner 2 holds Plank. Once complete, partner 2 completes movements while partner 1 holds plank. Each partner must complete the 6 rounds […]
Tuesday, 01-10-2017 Read More »
Group Warm Up 400M Run followed by barbell warm-up Conditioning. Partner WOD, 6 Rounds: 20 KettleBell Swings 53/35 15 Burpees 5 Power Cleans 155/105 Partner 1 completes Kettlebell swings, Burpees, and Cleans while partner 2 holds Plank. Once complete, partner 2 completes movements while partner 1 holds plank. Each partner must complete the 6 rounds
Tuesday, 01-10-2017 Read More »
FireBase Gone Bad 5 Rounds. Max effort on each movement for 1 minute. Minute 1 – Row for calories Minute 2 – Ball Slams 20/15 Minute 3 – Push Press 75/55 Minute 4 – Burpees Minute 5 – OHS 75/55 1 Minute rest between rounds.
Saturday, 01-07-2017 Read More »
Strength. Deadlifts 5×5 work up 85% Barbell Warm up Conditioning. Death by snatch with a twist Ascending ladder *(15 minute Cap) 5 Wall Balls + 1 power snatch 75/55 5 Wall Balls + 2 power snatch 75/55 5 Wall Balls + 3 power snatch 75/55 * Continue ladder until you do not complete power snatch
Friday, 01-06-2017 Read More »
Strength. Deadlifts 5×5 work up 85% Barbell Warm up Conditioning. Death by snatch with a twist Ascending ladder *(15 minute Cap) 5 Wall Balls + 1 power snatch 75/55 5 Wall Balls + 2 power snatch 75/55 5 Wall Balls + 3 power snatch 75/55 * Continue ladder until you do not complete power snatch
Friday, 01-06-2017 Read More »
Blue Pill 100 Kettlebell Swings for Time Every time you put the bell down, 7 Burpees 15 minute cap Red Pill 5 Rounds for Time 5 Handstand Push-ups 7 Toe 2 Bar 9 Box Jumps 24/20 Purple Pill 400M Rest 2 – 200M Rest 1 – 400M Rest 2 – 200M
Thursday, 01-05-2017 Read More »
Strength. Split Jerk from the Rack 2-2-2-2-2 Conditioning AMRAP 5 3 L-Sit Pull-ups (scale strict Pull-ups) 3 Hang Squat Cleans 90% 1 Rep Max 3 Minute Rest “Annie” 50-40-30-20-10 Double Unders and Sit-ups Mobility. Group Foam Roll
Wednesday, 01-04-2017 Read More »
Strength. Split Jerk from the Rack 2-2-2-2-2 Conditioning AMRAP 5 3 L-Sit Pull-ups (scale strict Pull-ups) 3 Hang Squat Cleans 90% 1 Rep Max 3 Minute Rest “Annie” 50-40-30-20-10 Double Unders and Sit-ups Mobility. Group Foam Roll
Wednesday, 01-04-2017 Read More »
