Group Warm-up + Barbell Warm-up Conditioning. AMRAP 30 minutes Teams of 2: 60 Cal Row, 60 Box Jumps 24/20 50 Cal Row, 50 Push Press 95/65 40 Cal Row, 40 Wall Balls 20/14 30 Cal Row, 30 Power Snatch 95/65 20 Cal row, 20 Reverse Burpees
Tuesday, 07-26-2016 Read More »
Strength. Week 6 Front Squat 6×1 95% Conditioning. AMRAP 12 minutes 6 HSPU 9 Deadlifts (185/135) 12 Box Jumps (24/20)
Friday, 07-22-2016 Read More »
Strength Week 5 Back Squat Cycle 10×3 85% Conditioning AMRAP 15 5 Handstand Push-ups 7 Pull-ups 9 Pistols
Monday, 07-11-2016 Read More »
Strength: Front squats Conditioning: F3 Games WOD #1 2 person teams with 6’ cap. U-go-I-go on rounds. DU’s may be split any way. 100 double under buy-in, then in remaining time AMRAP of 5 Chest To Bar Pull-ups 10 lateral burpees over abmat Scaling options: 200 single unders, regular pull-ups or jumping pullups Athletes may also try the
Strength Week 3 Back Squat 10X3 80% Conditioning AMRAP 12… 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 SDHP RX: 95/65 Cash Out: Core 50 Weighted Sit-ups (any weight, any way)
Monday, 06-27-2016 Read More »
Strength Week 3 Back Squat 10X3 80% Conditioning AMRAP 12… 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 SDHP RX: 95/65 Cash Out: Core 50 Weighted Sit-ups (any weight, any way)
Monday, 06-27-2016 Read More »
Group Warm Up using wall balls Chest pass, Overhead pass, Underhand pass, Side pass and Behind the head pass WOD. 20 minute AMRAP 5 Deadlifts at 60% 1RM 15 Wall Balls 30 Double Unders 1 Rope Climb Cash Out. Core tabata. 3 rounds Hollow Rocks Planks Flutter Kicks
Thursday, 06-23-2016 Read More »
Group Warm up WOD. AMRAP 25 minutes Teams of 2 10 Push ups 10 Sit ups 10 Box Jump Overs (24/20) 500M Row Partner 1 does as many rounds as possible of movements while partner 2 rows 500M
Tuesday, 06-21-2016 Read More »
Strength. Front Squat 4 Warmup sets, then 6×1 @ 90% WOD. 21-15-9 Thrusters 95/65 Toe 2 Bars Cash out. Mobility – Shoulders Lacrosse Ball/Bands
Friday, 06-17-2016 Read More »
