Friday, 04-08-2016
Strength TORC Squats WOD. For Time… 30 Box Jumps (24/20) 30 KBS (53/35) 30 Deadlifts (225/135) 30 T2B 30 Wall Balls (20/14)
Friday, 04-08-2016 Read More »
Thursday, 04-07-2016
WOD. “Not a 10 minute WOD.” 4 RFT… 100 Double Unders 50 Push Press (75/55) 30 Russian Twists (45/25) 800m Run
Thursday, 04-07-2016 Read More »
Wednesday, 04-06-2016
Group Barbell Warm Up Strength. EMOTM 16 minutes -Snatch Deadlift -Snatch -Hang Snatch -OH Squat Increase weight as desired WOD. 21-15-9 Power Cleans Burpee over Bar L1: 115/75 L2: 155/115 L3: 185/135
Wednesday, 04-06-2016 Read More »
Tuesday, 04-05-2016
Group Warmup WOD. “Cindy +” AMRAP 30… – 5 Pull-ups – 10 Push-ups – 15 Air Squats – 20 Sit-ups Cash out 2,000m Run or Row.
Tuesday, 04-05-2016 Read More »
Tuesday, 04-05-2016
Group Warmup WOD. “Cindy +” AMRAP 30… – 5 Pull-ups – 10 Push-ups – 15 Air Squats – 20 Sit-ups Cash out 2,000m Run or Row.
Tuesday, 04-05-2016 Read More »
Monday, 04-04-2016
Strength TORC Back Squat Week 1 Warm Up Sets: 50% x 6 60% x 4 Working Sets: 75% x 2 80% x 2 85% x 2 90% x 2 95% x 2 Drop Sets: 85% x 4 80% x 6 75% x 8+ (Complete as many reps as possible on set of 8 or more)
Monday, 04-04-2016 Read More »
Monday, 04-04-2016
Strength TORC Back Squat Week 1 Warm Up Sets: 50% x 6 60% x 4 Working Sets: 75% x 2 80% x 2 85% x 2 90% x 2 95% x 2 Drop Sets: 85% x 4 80% x 6 75% x 8+ (Complete as many reps as possible on set of 8 or more)
Monday, 04-04-2016 Read More »
Saturday, 04-02-2016
4 person teams x2 relay: Row 150m/130m (tag teammate, must reset monitor) 1 rope climb 1 C&J @ 205/135 (scale as needed but make it f’ing heavy) then… Prowlers from corner to mailbox 1 teammate must be on prowler at all times at mailbox, all teammates working simultaneously: Each teammate does 50 pushups Each teammate
Saturday, 04-02-2016 Read More »
Saturday, 04-02-2016
4 person teams x2 relay: Row 150m/130m (tag teammate, must reset monitor) 1 rope climb 1 C&J @ 205/135 (scale as needed but make it f’ing heavy) then… Prowlers from corner to mailbox 1 teammate must be on prowler at all times at mailbox, all teammates working simultaneously: Each teammate does 50 pushups Each teammate
Saturday, 04-02-2016 Read More »
Friday, 04-01-2016
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 »