Skills. Double Unders Skills(10-15 Min) Then 5 minute Flight Simulator 5,10,15,20 …. Burgener PVC Warm up. WOD. 13min AMRAP 15 Power snatch (RX 75/55), (RTG 95/65) 30 Wall Balls (20/14) Cash Out. 30 on 30 off Plank Holds, 5 Minutes
Thursday, 08-27-2015 Read More »
Strength. FireBase Press Cycle Week 2 WOD. Empty Bar Warm up FireBase Complex (Working up to heaviest weight as possible) Once you begin the lift, the hands cannot come off the bar until complete 1 Clean Deadlift 1 Power Clean 2 Front squats 1 Push or Split Jerk 15 Minute Time Cap Cash out. 800M
Wednesday, 08-26-2015 Read More »
Group Warm up. Down & Up Dogs, Inchworms, Zombie Kicks, Dancers Pose, High Knees, Butt Kicks, Bunny Hops, Broad Jumps WOD. Teams of Two 25 Minute AMRAP. Max Cal Rows 10 Burpees 15 Ball Slams 20/15 20 Russian Swings 53/35 P1 Rows while P2 completes movements, switch after each completion of movements Cash out. 5 Rounds Kettlebell farmer walks
Tuesday, 08-25-2015 Read More »
Strength. FireBase Back Squat Cycle Week 2 WOD. Thruster Barbell Warm up 18-14-10-6 Thrusters RX 95/65, RTG 135/95 Toe 2 Bar 20 minute Cap
Monday, 08-24-2015 Read More »
Strength. Week 1. Press or Bench 7@60% 5@65%, 5@75%, 5@80%, 5@80 AMRAP 80% Bar Warm Up WOD. Part 1. EMOTM for 16 minutes Odd Minutes: 5 Push Ups and 20 Double Unders Even Minutes: 1 Power Snatch, 1 Hang Power Snatch, 1 Hang Snatch 2 Overhead Squats 70%-75% of 1 rep max Part 2. 800m
Wednesday, 08-19-2015 Read More »
Warm Up/ Strength. Good Morning or Romanian Deadlift 5 sets x 8-10 reps, increasing weight Stretch between sets: squat sit, pigeon pose, high box stretch, seated toe reach, etc. WOD. For Time 100 Front Squats* *Every bar drop = 1 prowler push (Murphy loop alley, down and back) L1 (95/65) L2 (115/75) L3 (135/95)
Friday, 08-14-2015 Read More »
Group Mobility Couch Stretch Partner Shoulder Stretch Foam Roll – Lats, Back, Glutes, Hips WOD. 5 Rounds for Time 400m Run 10 T2B 15 Box Jumps (24/20) 20 Alt Dumbbell Snatch (40+/20+)
Thursday, 08-13-2015 Read More »
Skill. Medicine Ball Clean WOD. AMRAP 15 Minutes 5 Power Cleans (135/95) 7 Toes to Bar 10 Med Ball Cleans (20/14) Cash Out. Weighted Plank Holds 30 secs on, 30 secs off, 3 Minutes
Thursday, 08-06-2015 Read More »
Monday Strength. 1 Rep Max Back Squat 5@50%, 5@60, 3@70%, 3@75%, 1@80%, 1@90%, 1@95% 1@100+% Barbell Warmup WOD. 21-15-9 Hang Squat Clean, 135/95 RX, 155/105 RTG Pull-ups, C2B RTG
Monday, 08-03-2015 Read More »
Grid-style workout with teams of 6 (3 guys and 3 girls). Notes: * Each race is worth points, so if there are 5 teams, the winner of Race 1 gets 5 points, 2nd place gets 4 pts, etc * Rx and Scaled teams * Races 4 & 5 are run at the same time Race
Saturday GRID Workout, 08-01-2015 Read More »
