Monday, 06-19-2016
Strength Back Squats 10×3 78% Conditioning 400m run 5,4,3,2,1 Power Snatches (135/95) Muscle ups, Ring or Bar 400m run
Monday, 06-19-2016 Read More »
Blog
Saturday, 06-18-2018
Group Warm-up Conditioning Team’s Gone Bad Teams of 4 4 Rounds Max Calorie Row Max Kettlebell Max Wall Ball Max Push Ups Rest 1 Minute Cash out: 5×3 Overhead Squat
Saturday, 06-18-2018 Read More »
Saturday, 06-18-2018
Group Warm-up Conditioning Team’s Gone Bad Teams of 4 4 Rounds Max Calorie Row Max Kettlebell Max Wall Ball Max Push Ups Rest 1 Minute Cash out: 5×3 Overhead Squat
Saturday, 06-18-2018 Read More »
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 »
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 »
Thursday, 06-16-2016
Skills. EMOM 12 minutes 1. 10 Ring Rows 2. 100 m sprint 3. 15 Wall Balls WOD. 3RFT 500m Row 10 Deadlifts L1 (225/135) L2 (275/185) 15 Burpees 20 Box Jumps (24/20) (27/24)
Thursday, 06-16-2016 Read More »
Thursday, 06-16-2016
Skills. EMOM 12 minutes 1. 10 Ring Rows 2. 100 m sprint 3. 15 Wall Balls WOD. 3RFT 500m Row 10 Deadlifts L1 (225/135) L2 (275/185) 15 Burpees 20 Box Jumps (24/20) (27/24)
Thursday, 06-16-2016 Read More »
Wednesday, 06-15-2016
Strength. Barbell Warm Up 3 Position Snatch 1. Floor 2. High Hang 3. Low Hang 60%, 65%, 70% X 4 sets WOD. AMRAP 12 minutes 3-6-9-12… Power Cleans (135/95) HSPU Cash out. Kettlebell Farmer Carry (100M) 5 Rounds
Wednesday, 06-15-2016 Read More »
Tuesday, 06-14-2016
WOD. 5RFT 60 Double unders 40 Air squats 30 Sit ups 20 DB snatch (40+/20+) 10 Push ups
Tuesday, 06-14-2016 Read More »
Monday, 06-13-2016
Strength. Back Squat 10×3 @ 75% WOD. Helen. 3RFT 400m run 21 KBS (53/35) 12 Pull ups Cash out. 4 Sets 10 Bent over row 10 DB shoulder press 10 V-ups
Monday, 06-13-2016 Read More »