Strength. Deadlifts 5 x 3 (2 warm-up sets, followed by 5×3 working up in weight) WOD. For Time 21-15-9 Hang Power Snatch (95/65) (115/85) Overhead Squats (95/65) (115/85) Reverse Burpee Cashout: 5×5 Ring Push ups
Friday, 10-23-2015 Read More »
Skill. Toes to Bar WOD. Chipper 10 Squat Cleans (155/115) 20 Push Jerks (135/95) 30 Hollow Rocks 40 Push Ups 50 Wall Balls (20/14) 600m Run
Thursday, 10-23-2015 Read More »
Barbell Warm Up Work up to heaviest weight as possible. Once you begin lift, hands cannot come off the bar until complete. Klovkov Complex. Clean Deadlift Squat Clean Front Squat Push Press Split Jerk WOD. AMRAP 15 Minutes 8 Ball Slams (20/15) 16 Kettlebell Swings (53/35) 24 Double Unders
Wednesday, 10-21-2015 Read More »
Barbell Warm Up Work up to heaviest weight as possible. Once you begin lift, hands cannot come off the bar until complete. Klovkov Complex. Clean Deadlift Squat Clean Front Squat Push Press Split Jerk WOD. AMRAP 15 Minutes 8 Ball Slams (20/15) 16 Kettlebell Swings (53/35) 24 Double Unders
Wednesday, 10-21-2015 Read More »
Group Warm Up. 3 Rounds NOT for Time 3 Wall Walk Ups 5 Strict Pull Ups 10 Jumping Jacks WOD. AMRAP 6 minutes 6 Hang Power Cleans 6 HSPU 6 Burpees REST 3 Minutes AMRAP. 10 Minutes 400m Run 10 Pull Ups Mobility Shoulder mobility w/ bands
Tuesday, 10-20-2015 Read More »
Group Warm Up. 3 Rounds NOT for Time 3 Wall Walk Ups 5 Strict Pull Ups 10 Jumping Jacks WOD. AMRAP 6 minutes 6 Hang Power Cleans 6 HSPU 6 Burpees REST 3 Minutes AMRAP. 10 Minutes 400m Run 10 Pull Ups Mobility Shoulder mobility w/ bands
Tuesday, 10-20-2015 Read More »
Strength Squat Therapy 20 Rep Back Squat Cycle Week 4 WOD 500M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 250M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 500M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 250M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) Cash out 5×10 Strict
Monday, 10-18-2015 Read More »
Strength Squat Therapy 20 Rep Back Squat Cycle Week 4 WOD 500M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 250M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 500M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 250M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) Cash out 5×10 Strict
Monday, 10-18-2015 Read More »
Skill. Muscle Ups WOD. For Time Cash In. 1500k Row 15 Dumbbell Box Jump Step Overs (40+/20+) 15 Dumbbell Thruster 15 Dumbbell Lunges 10 Dumbbell Box Jump Step Overs 10 Dumbbell Thruster 10 Dumbbell Lunges 5 Dumbbell Box Jump Step Overs 5 Dumbbell Thruster 5 Dumbbell Lunges Mobility. Roll Out Sesh Barbell Smash (forearms, quads,
Thursday, 10-15-2015 Read More »
Skill. Muscle Ups WOD. For Time Cash In. 1500k Row 15 Dumbbell Box Jump Step Overs (40+/20+) 15 Dumbbell Thruster 15 Dumbbell Lunges 10 Dumbbell Box Jump Step Overs 10 Dumbbell Thruster 10 Dumbbell Lunges 5 Dumbbell Box Jump Step Overs 5 Dumbbell Thruster 5 Dumbbell Lunges Mobility. Roll Out Sesh Barbell Smash (forearms, quads,
Thursday, 10-15-2015 Read More »
