Teams of 3 100 Calorie Row 100 Situps 80 Calorie Row 80 Hang Power Cleans (135/95) 60 Calorie Row 60 Front Squats (135/95) 40 Calorie Row 40 Push Jerks (135/95) 20 Calorie Row 20 Clusters (135/95) Courtesy of competitorstraining.com
Saturday, 12-5-2015 Read More »
Strength Deadlifts 5×60%, 5×70%, 5×75%, 5×80%,5×85%, AMRAP 80% WOD Triple 7 17 Minute AMRAP 7 Power cleans (155/ 115) 7 Toes to bar 7 Wall balls (20/14)
Skill Pistols WOD 15 Minute AMRAP 5 Handstand Push-ups 10 Pull-ups 15 Pistols (alternating Legs) Cash-out Tabata Core Hollow Rocks, Flutter Kicks, Sit-ups, Bicycles
Thursday, 12-3-2015 Read More »
Strength Bench Press or Press 5×50%, 5×60%%, 5×70%, 5×80%, 5×85% 00:30 – 00:50, WOD 6 rounds for time: 10 Ball Slam Thrusters (20/15) shuttle run 10 Broad Jump Burpees Cash out 3×5 Weighted Pull-ups
Wednesday, 12-2-2015 Read More »
Mobility Shoulders, Bands Group Warm-up WOD 800M Run 30 KBS (53/35) 20 Push ups 30 Power Snatches (95/65) 800M Run 30 KBS (53/35) 20 Push ups 15 Power Snatches (115/85) 800M Run 30 KBS (53/35) 20 Push ups 10 Power Snatches (135/95)
Tuesday, 12-1-2015 Read More »
Strength. Week 4 Squat Cycle 5×60%, 5×70%, 3×75%,3×80%, 3×85%, 3X90% WOD. 3 rounds for time: 8 Overhead Squats L1 95/65, L2 115/80, L3 135/95 16 Box Jumps (24/20) 24 Double-Unders Cash Out. 30/30 Rows
Monday, 11-30-2015 Read More »
The Gobbler 200m Buddy Carry 100 Second Plank Hold (both teammates hold for 100 seconds, No Cheating!) 100 Kettlebell Swings (53/35) 100 Barbell Overhead Lunges (barbell) 100 Toe to Bar 1000m Row 100 Push press (barbell) 100 Sit Ups 100 Goblet Squats (53/35) 100 Push Ups 1000m Row 2 person team. you-go-I-go, split reps except
Friday, 11-27-2015 Read More »
The Gobbler 200m Buddy Carry 100 Second Plank Hold (both teammates hold for 100 seconds, No Cheating!) 100 Kettlebell Swings (53/35) 100 Barbell Overhead Lunges (barbell) 100 Toe to Bar 1000m Row 100 Push press (barbell) 100 Sit Ups 100 Goblet Squats (53/35) 100 Push Ups 1000m Row 2 person team. you-go-I-go, split reps except
Friday, 11-27-2015 Read More »
Strength. OH Squats 6×2 AHAP WOD. Chipper 60 Double Unders 50 Wall Balls (20/14) 40 Box Jumps (24/20) 30 DB Snatches 30 Burpees 20 Power Cleans (135/95) 15 Jerks (135/95) 5 Muscle Ups
Wednesday, 11-25-2015 Read More »
Snatch Warm-up Warmup to 85% of snatch max WOD. 1000m run 5 snatches at 85%. Each failed rep must do 10 burpees over bar 100 air squats 20 tire flips 1000m run 100 hammer strikes 100 jumpies 5 snatches at 75%. Each failed rep must do 10 burpees over bar 100 hammer strikes 1000m run
Tuesday, 11-24-2015 Read More »
