Teams of 3 AMRAP 1:00 max Burpees (All Team Members work at the same time) 1 minute rest AMRAP 3:00 Max Power Cleans (135/95) (you go I go) 2 minute rest For Time (you go I go) 3000m Row 45 Toe 2 Bars 90 Russian Swings (53/35) 45 Toe 2 Bars 90 Situps 45 Front Squats (135/95) 90 […]
Saturday 10-24-2015 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 »
Group Warm Up WOD. Running clock 0:00- o8:00 1000k Row 20 Burpee over Erg AMRAP 08:00-20:00 6T2B 12 Box Jumps (24/20) 18 KBS (53/35) 5 min rest… 25:00-33:00 1000k Row 20 Burpee over Erg Cash Out. For Time 100 Double Unders
Tuesday, 10-13-2015 Read More »
Strength: Squat Therapy Week 1 20 Rep Back Squat Cycle Workout of the Day: AMRAP 12′ 10 DB thrusters (25+/15+) 10 renegade rows (25+/15+) 20 Double unders Cash-out: for quality, focus on explosiveness, no rebounding 4 x 5 high box jumps
Monday, 09-28-2015 Read More »
Warm Up. 5 Burpees every 30 secs for five minutes WOD. EMOTM 10 minutes 5-8 Unbroken C2B AMRAP 6 minutes 5 Overhead Squats (135/95) 5 Front Rack Lunges 3 minute rest AMRAP 6 minutes 5 Push Ups 10 Lateral Jumps Over Bar
Thursday, 09-24-2015 Read More »
Strength. Shoulder or Bench Press 1 Rep Max WOD. AMRAP 12 Minutes 6 Deadlifts (185/135) 10 Double Unders 6 Deadlifts (185/135) 20 Double Unders 6 Deadlifts (185/135) 30 Double Unders etc…….increase Double Unders by 10 every round Cash Out 4x100m Farmer Carry AHAP (aka, go heavy or go home)
Wednesday, 09-23-2015 Read More »
Strength. Back Squats Week 5 Barbell Warm up Clean & Jerk WOD. AMRAP 15 200m Run 3 Clean & Jerks 5 T2B L1 135/95 L2 165/115 L3 205/135 Mobility. Foam Roller Lower Back, Hamstrings, Quads, and Glutes
Monday, 09-14-2015 Read More »
