Strength. Week 3 Back Squat 5×50%, 5×60%, 5×70%, 5×75%,5×80%, 5×80% WOD. 16’ EMOM minute 1: 3 rope climbs minute 2: 3 wall walks (mod: 30” HS Hold or Plank Hold) minute 3: 8 front squats (155/115) minute 4: 10 pull ups (x4) cool down. 2K easy run or row
Monday, 11-23-2015 Read More »
Strength. Good Mornings 5×5 Romanian Deadlift 5×5 Alternate sets, work up in weight WOD. 4 Rounds for Time 500m Row 15 Deadlifts L1 185/125 L2 225/155 9 Handstand Push Ups Group Roll Out
Friday, 11-20-2015 Read More »
Mobility. Shoulder Skill. Pull Ups WOD. 15 minute AMRAP 25 Double Unders 15 Thrusters (65/45) 10 Overhead Weighted Sit Ups (25/10) Core Cash Out
Thursday, 11-19-2015 Read More »
Barbell Warm Up Strength. 1 Rep Max Cleans WOD. 4 Rounds for Time 1 Rope Climb 10 Ball Slams 15 Burpees 20 Box Jumps (24/20)
Wednesday, 11-18-2015 Read More »
Group Warm Up WOD. Teams of 2. 2 Rounds for Time* 30 S2OH (95/65) 400m Run (run as team) 30 K2E 400m Run 30 KBS (53/35) * you go I go; each partner does 30 reps, partner not working holds plank. 45 min cap.
Tuesday, 11-17-2015 Read More »
Group Warm Up WOD. Teams of 2. 2 Rounds for Time* 30 S2OH (95/65) 400m Run (run as team) 30 K2E 400m Run 30 KBS (53/35) * you go I go; each partner does 30 reps, partner not working holds plank. 45 min cap.
Tuesday, 11-17-2015 Read More »
Strength. Week 2 Back Squat Hang Clean Warm-up WOD. For Time 12-10-8-6-4-2 Hang Power Cleans (L1 95/65 L2 135/95 L3 155/110) 12-10-8-6-4-2 Push up 20m – 40m – 60m – 80m – 100m 200M Sprint 15 minute cap
Monday, 11-16-2015 Read More »
Strength. Week 2 Back Squat Hang Clean Warm-up WOD. For Time 12-10-8-6-4-2 Hang Power Cleans (L1 95/65 L2 135/95 L3 155/110) 12-10-8-6-4-2 Push up 20m – 40m – 60m – 80m – 100m 200M Sprint 15 minute cap
Monday, 11-16-2015 Read More »
Whitten Five rounds of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort
Saturday, 11-14-2015 Read More »
Strength Deadlift WOD. 3 AMRAPS 1) 5 min AMRAP 5 Power Snatches 5 OHS Rest 2 Minutes 2) 5 min AMRAP 10 Front Squats 10 Ball Slams (25/20) Rest 2 Minutes 3) 10 min AMRAP 200m Run 10 Front Rack Lunges L1(95/65) L2(135/95) L3(155/115)
Friday, 11-13-2015 Read More »
