Friday, 06-17-2016
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 »
AMRAP
Friday, 06-03-16
Posterior Chain Strength. Deadlifts 3 warm-up sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% WOD. 15 min AMRAP 2 thrusters 75% – 80% of 1 RPM 10 Burpees 15 Wall balls 20/14 Mobility Cash Out Group Foam Roll
Friday, 06-03-16
Posterior Chain Strength. Deadlifts 3 warm-up sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% WOD. 15 min AMRAP 2 thrusters 75% – 80% of 1 RPM 10 Burpees 15 Wall balls 20/14 Mobility Cash Out Group Foam Roll
Wednesday, 5-18-2016
Strength. Push Find 1 RM Push press, Push Jerk, Split Jerk then 1 RM for Push Jerk, Split Jerk then 1 RM for Split Jerk WOD. 5 Min AMRAP 5 Pullups 5 Burpees 3 min rest the do the AMRAP again Cash out 400m heavy kettle bell carry against your chest
Wednesday, 5-18-2016 Read More »
Wednesday, 5-18-2016
Strength. Push Find 1 RM Push press, Push Jerk, Split Jerk then 1 RM for Push Jerk, Split Jerk then 1 RM for Split Jerk WOD. 5 Min AMRAP 5 Pullups 5 Burpees 3 min rest the do the AMRAP again Cash out 400m heavy kettle bell carry against your chest
Wednesday, 5-18-2016 Read More »
Friday, 05-13-2016
Strength. TORC Cycle Light Front or Back Squat Conditioning. 16 Minute AMRAP 8 Cauldrons 45/25 8 Burpees 8 Wall balls (20/14) Cash Out. 3-5 Rounds 20M Heavy Kettlebell Carrie 100M Sprint
Friday, 05-13-2016 Read More »
Thursday, 05-12-2016
Skill. Pistols Conditioning. 15 Minute AMRAP 5 Handstand Push-ups 10 Power Snatches L1 95/65 L2 115/80 15 Pistols (alternating Legs) Cash Out 5×5 Dumbbell or Barbell Rows
Thursday, 05-12-2016 Read More »
Friday, 05-06-2016
Strength. TORC Squats WOD. AMRAP 15 minutes – 9 OH Squats (95/65) – 7 Pull-ups – 5 HSPU
Friday, 05-06-2016 Read More »
Friday, 05-06-2016
Strength. TORC Squats WOD. AMRAP 15 minutes – 9 OH Squats (95/65) – 7 Pull-ups – 5 HSPU
Friday, 05-06-2016 Read More »
Saturday, 04-30-2016
Teams of Two AMRAP 10 1 Power Clean + 2 Hang Power Cleans + 2 S2O 135/95 100 M run Rest 5 Minutes AMRAP 10 7 Thrusters 115/80 21 Double Unders Rest 5 Minutes For Time: 21-15-9 Overhead Squat 95/65 Slam Ball Shoulder Toss T2B
Saturday, 04-30-2016 Read More »