Thursday, 02-04-2016
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 »
Kettlebell, 02-03-2016
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 »
Kettlebell, 02-03-2016
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 »
Wednesday, 02-03-2016
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 »
Wednesday, 02-03-2016
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 »
Strongman, 02-02-2016
Dynamic Effort Sumo Deadlift: 2 reps at 60% of 1 RM w/ 45 seconds of rest between each set. Superset w/ either 2 Muscle Ups or Ball Slams Half n’ Half Ladder Challenge 2RM Banded Press + 2 KBS Rows (per arm) Prowler Race
Strongman, 02-02-2016 Read More »
Tuesday, 02-02-2016
Group Warm-up Conditioning “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Scaled: 1/2 Murph – 800m, 50/100/150, 800m Time Cap: 50 min
Tuesday, 02-02-2016 Read More »
Tuesday, 02-02-2016
Group Warm-up Conditioning “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Scaled: 1/2 Murph – 800m, 50/100/150, 800m Time Cap: 50 min
Tuesday, 02-02-2016 Read More »
Monday, 02-01-2016
Strength Wendler Squat Cycle Week 1 w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X10 Ring Rows Conditioning 21-18-15-12-9-6-3 Box Jumps Overs 24/20 Kettlebell Swings 53/35 Hollow Rocks
Monday, 02-01-2016 Read More »
Monday, 02-01-2016
Strength Wendler Squat Cycle Week 1 w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X10 Ring Rows Conditioning 21-18-15-12-9-6-3 Box Jumps Overs 24/20 Kettlebell Swings 53/35 Hollow Rocks
Monday, 02-01-2016 Read More »